Rx's Log

[djrx06]

I have been lifting for about almost 8 years now but I have been off and on because I played baseball at Florida State University. I didn't play too much so I decided to hit the books and the weight room. I really really enjoy working out and cardio. I try and train cardio as if I was still playing baseball. I'd much rather sprint than run long distances. I unfortunately landed in the hospital about two months ago for about 2 weeks and really lost some strength and weight but now I am back in the mix and am feeling real good and healthy. When I played baseball, I used to check in around 195 but I took an extended break from the gym and got back into it once I realized I needed to. I am looking to drop more body fat... Any suggestions??

Stats:

Height: 5'10"
Weight 210


Current work out.....

Monday- Chest/Tri's - Abs/Cardio
Tuesday - Legs
Wednesday - Day Off - Abs/Cardio
Thursday- Back/Bi's
Friday- Shoulders - Abs/Cardio
Sat - Day off
Sun - Day off

1. 15 minute warm up on treadmill

2. 1 warm up set per excercise(3-5 excercises per body part)

3. 3 sets max weight for 12-15 reps per excercise.

Abs Consist of various excercises done 20-25 reps
Cardio Consists of lots of sprinting(30min.) and/or Long jogs(20min.)

Anyways, Fill me in on what you guys do...... I would like to hear about it..... I have been thinking of pyramid training, what are the benefits from that?


Rx.

 

[Robboe]

If you wanna drop bodyfat you'll have to paya bit attention to the ol' eating plan, seen as how you've been lifting for about 8 years.

So post up what you eat and let us see.

 

[djrx06]

True.....eating plan does help

I have always been very good with what I have eaten until I started working in this small town in South Georgia. I slacked for a little bit but now I am back on track.

6:00am

Protein shake

7:00 am
1 Fruit (Apple/Orange/Banana) or yogurt
1 Bowl of oatmeal

10:00 am
1 serving of tuna salad (1 teaspoon of reduced calorie mayo)

12:00 pm
1 grilled chicked sandwich (plain)
1/2 cup of yellow rice or sweet potato

2:00 pm
Protein shake or EAS Low Carb Bar

4:00
1 serving tuna salad (1 teaspoon of reduced calorie mayo)
1 Fruit

7:00
Work out

8:30 or 9:00
Post Workout - Protein Shake
1 grilled chicken breast or Tuna steak

I really haven't done much research into the eating but I know that I am monitoring what goes in pretty well and I try to eat on the same schedule. Hoepfully you can give me some tips....

Rx

 

[Leslie]

Re: True.....eating plan does help

Originally posted by djrx06
I have always been very good with what I have eaten until I started working in this small town in South Georgia. I slacked for a little bit but now I am back on track.

6:00am

Protein shake

What are the macros (c/p/f?)

7:00 am
1 Fruit (Apple/Orange/Banana) or yogurt
1 Bowl of oatmeal

I would combine these two meals into one. 7am has too many carbs and no protein or fat. I would ditch the fruit and have some eggwhites and a tbsp of natty PB instead. Also 1 bowl of oats is how much? 1/2 c dry?

10:00 am
1 serving of tuna salad (1 teaspoon of reduced calorie mayo)

1 serving is how much? One can? Go with 1 tbsp full fat mayo instead. Reduced cal mayo has SUGAR. Fat will also keep you from hunger. Also you need some veggies/greens here

12:00 pm
1 grilled chicked sandwich (plain)
1/2 cup of yellow rice or sweet potato

I would not have the bread, esp with the rice/tato. Bread=SUGAR. plus the rice= carb overload. Keep the rice/tato, top the chicken with a lil flax or full fat dressing(not creamy) and add some veggies instead of the bread

2:00 pm
Protein shake or EAS Low Carb Bar

Again, shake macros? Protein bars are not really good for cutting as they are loaded with glycerine/sugar. You are better off with the shake depending on the macros

4:00
1 serving tuna salad (1 teaspoon of reduced calorie mayo)
1 Fruit

see other tuna meal. What kind of fruit? Best bet is too stick with berries and apples on a cut (high fiber/lower sugar)This meal maybe should be eaten at 500pm. I think you are eattting this pre w/o meal too early.

7:00
Work out

8:30 or 9:00
Post Workout - Protein Shake
1 grilled chicken breast or Tuna steak

Since I dont know protein shake macros, Again, where is the fat? Fat is needed to slow down the digestion of the protein as you sleep How bout some veggies?

I hope this helps you a lil. I am no expert, but it seems to me like you are not getting enough veggies and fat and are having a bit too much high glycemic carbs(bread, fruit, protein bars. You rmeals are not "complete" Dont be afraid to add a lil fat and VEGGIES never hurt. I am 5'10 at 150lbs and I eat MORE than you MUSCLES need FOOD. I would also eat every 3 hours instead of 2.

I really haven't done much research into the eating but I know that I am monitoring what goes in pretty well and I try to eat on the same schedule. Hoepfully you can give me some tips....

The one thing I HAVE learned is diet is 80% of the battle. You can work your ass of in the gym, but if you dont have the right food/nutireints, it does not mean a thing. You may want to check out the "Best STICKY's" Link in the DIET AND NUTRITION forum. The CARB UP diet, which is low carbs daily with 2 HIGH "carb up" meals twice a week consisting of 1 c oats, 6 oz SP, nana, PB and veggies, worked well for losing BF for me. Feel free to PM me again with any ?'s

Also, if the board has other ideas/agrees/diagress, PLEASE chime in

Rx