My Workout Routine and Eating Right

[youngnlove89]

I'm really motivated with working out now, but I would like to make sure I'm eating right and giving my body the proper nutrition. To be honest, I hate eating. It's a chore for me to go buy it, prepare it and to actually sit down and chew it. So I figured incorporating protein shakes would be healthy and easy. (Of course, I'll be eating "clean" food too, but I'd like to at least have one meal a day that is easy)

 

But there are sooo many protein shakes! I don't know where to began! I don't know what is best for me. Any suggestions?

 

Here is my workout routine:

 

Monday - legs/abs (lots of squats, wall sits, calisthenics, lunges etc.)

Tuesday - Rest

Wednesday - Biceps/Chest

Thursday - Cardio

Friday - Rest

Saturday - Triceps/Back

Sunday - Cardio

 

As far as my diet goes, I don't eat breakfast, I just have coffee with sugar and milk, but I want to start actually eating. Lunch I just eat Amy's Organics (they are TV dinners), and dinner I usually will have like brown rice, chicken vegetables.

 

So any of you gym rats out there, help me out. Is my routine okay? Diet? Should I try protein shakes?

 

Another thing, I'm still learning how to do exercises, what are best for me and to make sure I change it up a bit. Sometimes I'm at the gym and I am like a lost puppy, I don't know how to work the dang machines or what to properly do! UGH.

 

But I'm trying nonetheless!

[tman666]

Do you have anyone you can turn into a workout buddy? Having someone else there can help prevent that feeling of being lost as a beginner. Even if they're new to it too, it takes some of the self-consciousness out of it.

 

Regarding your training schedule, my view is that you'd be better off doing full-body workouts rather than a body-part split, at least from the perspective of gaining strength, losing fat, and seeing the results you want to see.

 

I also don't think that you need to focus too much on direct arm work (biceps, triceps). There's nothing wrong with direct arm work, but unless you're specifically trying to get bigger biceps and triceps, your time will be better spent, from a body re-composition standpoint, focusing on more compound movements. Your idea of calisthenic movements is a great idea as well.

 

With your diet, I would stay away from pre-packaged foods as much as possible. Remember that just because something says "all-natural" or "organic" doesn't mean that it's a good choice. I would guess that the TV dinner type meals you have, even if organic, are loaded with plenty of salt, preservatives, and a bunch of other stuff that isn't real great for you.

 

While it takes more time and energy, you can eat much healthier by buying raw/whole ingredients and preparing meals yourself.

 

As far as supplemental protein, it's not a bad idea, especially if you have a hard time getting enough protein into your diet from "real" foods. That said, it's not necessary to use supplemental protein if the rest of your nutrition is in check.

 

If you do decide to go with protein shakes, I'd stick with some sort of pure whey source. My favorite is MusclePharm Combat Powder. Optimum Nutrition's 100% Whey is good too. Like you said, there are puh-lenty of different options. Just make sure to read the nutrition label.

 

Coincidentally, Joy Victoria and JC Deen have recently been posting a couple of articles in a series on female training. I haven't read through them in detail yet, but they might be worth your time:

 

How To Build Muscle: Women?s Edition Part 1 ? An Intro on Getting Started

 

How To Build Muscle: Women?s Edition Part 2 ? Getting Acquainted With Strength Training

[youngnlove89]

THANK YOU! You are awesome!

[tman666]

THANK YOU! You are awesome!

 

You're welcome!

 

I just saw that the second Joy Victoria article has a link to a free program, which is probably as good a place as any to start, coming from her.

[KatZee]

I'm just going to comment on your diet. It's not good. You need to start eating breakfast, coffee with milk and sugar isn't good if you're serious about fitness now. Dairy in itself is bad, sugar = fat. If you drink coffee drink it with skim or slight non dairy creamer, no sugar... light on the Equal.

 

Frozen food... terrible.

 

 

Brown rice, chicken and veggies are good to eat but you should get more variety. Fish is great for protein.

 

You need to add tons of fruits and more veggies to your diet. I do protein shakes and i'll put frozen fruits, almond milk, protein powder in the blender and drink that in the AM.

 

Oatmeal / cream of wheat is good. Egg whites with spinach/feta or any other veggies you want to toss in.

 

Weight loss and getting a sick body is 85% what you eat. You want to also eat about 5 meals a day. It keeps your metabolism constantly running. Meals should be smaller in size but more frequent. You should eat breakfast, late morning snack, lunch, late afternoon snack, dinner.

 

Snacks would be like carrot sticks, almonds, berries, nuts, oatmeal, etc.

 

Dark greens like spinach and kale are really good. I make spinach and arugala salads. I eat tons of hummous (real, not supermarket kinds).

 

Don't eat fried foods/processed foods/fast food. I try to eat red meat sparingly, and I'm trying to cut dairy out a lot.

[USMCHokie]

Regarding your training schedule, my view is that you'd be better off doing full-body workouts rather than a body-part split, at least from the perspective of gaining strength, losing fat, and seeing the results you want to see.

 

You mean that doing just my left bicep on one day is wrong?!

 

 

No, but seriously, great writeup, as usual.

[youngnlove89]

I'm just going to comment on your diet. It's not good. You need to start eating breakfast, coffee with milk and sugar isn't good if you're serious about fitness now. Dairy in itself is bad, sugar = fat. If you drink coffee drink it with skim or slight non dairy creamer, no sugar... light on the Equal.

 

Frozen food... terrible.

 

 

Brown rice, chicken and veggies are good to eat but you should get more variety. Fish is great for protein.

 

You need to add tons of fruits and more veggies to your diet. I do protein shakes and i'll put frozen fruits, almond milk, protein powder in the blender and drink that in the AM.

 

Oatmeal / cream of wheat is good. Egg whites with spinach/feta or any other veggies you want to toss in.

 

Weight loss and getting a sick body is 85% what you eat. You want to also eat about 5 meals a day. It keeps your metabolism constantly running. Meals should be smaller in size but more frequent. You should eat breakfast, late morning snack, lunch, late afternoon snack, dinner.

 

Snacks would be like carrot sticks, almonds, berries, nuts, oatmeal, etc.

 

Dark greens like spinach and kale are really good. I make spinach and arugala salads. I eat tons of hummous (real, not supermarket kinds).

 

Don't eat fried foods/processed foods/fast food. I try to eat red meat sparingly, and I'm trying to cut dairy out a lot.

 

Yea my only vice is Starbucks every morning. I'm working on it. My main thing is too cut back on dairy because it makes me break out. I need to drink more water too.

 

I used to be a Raw Vegan. A very healthy one, but I was spending $500 a month on food. Sucks that you have to pay a lot to be healthy.

 

But I found out that my body really really needs meat. I just can't survive without it.

 

I gotta go grocery shopping tomorrow and back my fridge with healthy stuff. And I'll try not to buy the Nutella.

 

Oh ya, Katzee what kind of protein do you buy?

[tman666]

You mean that doing just my left bicep on one day is wrong?!

 

 

No, but seriously, great writeup, as usual.

 

Yeah, I'd go ahead and group "left bicep day" with "right upper pec" day. You'll see more gainz that way!

[USMCHokie]

Yeah, I'd go ahead and group "left bicep day" with "right upper pec" day. You'll see more gainz that way!

 

Then I'd be at the gym for like 4 hours!!?

 

 

EDIT: One day I'll actually post a legitimate post in these types of threads....one day...

[tman666]

Then I'd be at the gym for like 4 hours!!?

 

 

EDIT: One day I'll actually post a legitimate post in these types of threads....one day...

 

You definitely need to post more in this section!

[USMCHokie]

You definitely need to post more in this section!

 

Well, I would, but then I look at your posts, hang my head in shame, and then continue doing curls.

 

But I've noticed that my training has evolved quite a bit over the years to the point where I no longer feel that it'd be suitable for someone starting out...and I've kind of lost interest in the ideas and principles of training and instead just show up and do it...I don't really even have goals anymore.

[Emilia]

You definitely need to post more in this section!

I don't think he does

[tman666]

Well, I would, but then I look at your posts, hang my head in shame, and then continue doing curls.

 

But I've noticed that my training has evolved quite a bit over the years to the point where I no longer feel that it'd be suitable for someone starting out...and I've kind of lost interest in the ideas and principles of training and instead just show up and do it...I don't really even have goals anymore.

 

No goals?? What sort of wizardry is this?!

 

Nah just kidding. Believe it or not, there seems to be sort of a shift in some fitness circles towards "instinctual" training. So while the goal might still be to get bigger/stronger/faster/leaner, the method is more fluid.

 

I think instinct-based training is a great idea, as it emphasizes listening to one's body, but I also think it is something probably best implemented by those who have been lifting for a while. In my opinion, a rank beginner, and even intermediate level trainees, will usually do better on a more structured training program, since they don't have the experience base to know when to throttle up or down.

[tman666]

Youngnlove:

 

Here's part 3 of that article series I posted earlier in this thread:

 

How To Build Muscle: Women?s Edition Part 3 ? Setting Up Your Diet

[USMCHokie]

No goals?? What sort of wizardry is this?!

 

Nah just kidding. Believe it or not, there seems to be sort of a shift in some fitness circles towards "instinctual" training. So while the goal might still be to get bigger/stronger/faster/leaner, the method is more fluid.

 

I think instinct-based training is a great idea, as it emphasizes listening to one's body, but I also think it is something probably best implemented by those who have been lifting for a while. In my opinion, a rank beginner, and even intermediate level trainees, will usually do better on a more structured training program, since they don't have the experience base to know when to throttle up or down.

 

 

I had no idea...I don't really keep up with the latest training ideas and systems...but I absolutely agree with you regarding a structured training program for people new to training. There are underlying fundamental principles contained in every program, and I think it's these fundamentals that are most important to impart on beginners. When you've learned the basics and understand what modification in training does what, then you can start creating you own programs to tailor to your individual needs. Or eventually go to "instinctual training" where you just basically smartly f*ck around at the gym.

[tman666]

 

I had no idea...I don't really keep up with the latest training ideas and systems...but I absolutely agree with you regarding a structured training program for people new to training. There are underlying fundamental principles contained in every program, and I think it's these fundamentals that are most important to impart on beginners. When you've learned the basics and understand what modification in training does what, then you can start creating you own programs to tailor to your individual needs. Or eventually go to "instinctual training" where you just basically smartly f*ck around at the gym.

 

Haha, I like this.

 

It's certainly more fun not being a slave to details. Of course, some people seem to thrive on the small details (usually beginners). The internet "fitnessphere" is chock full of people debating ad-nauseum the details and "science" of this stuff. Additionally, the fitness industry, as a business, thrives on selling "new" and "better" and "revolutionary" ideas and products, most of which are the same basic principles spun in a "flavor of the month" kind of way.

 

It seems like the more advanced one gets and the more knowledge one accumulates about this stuff, the more general and simple things get.

 

But it wouldn't be much fun if every training article or post was simply "lift heavy things repeatedly for years and years", now would it?

[USMCHokie]

But it wouldn't be much fun if every training article or post was simply "lift heavy things repeatedly for years and years", now would it?

 

Yep, whenever we go to the gym now, it's called "picking things up and putting them back down."

[tman666]

Yep, whenever we go to the gym now, it's called "picking things up and putting them back down."