in need of some assistance

sartreroquentin · 09-11-2006, 07:53 AM

I will be 20 years of age this coming october, i have been going to the gym extensively since i was about 17... now that i am out of high school/working fulltime/college i am tied down on time more than ever.

i try to eat every 2-3 hours or so
i am 5'11, 175 pounds, ive always been arouind 170-75 and i would like to go down to around 165-70.
my nutrition is as follows
meal 1-morning-wake-1 scoop muscle milk/1cup soymilk/1whole banana/ice cubes, multivitamins, couple glasses of water
meal 2- a bag of of frosted mini wheates(maybe a little over a cup?),water
meal 3- peanut butter/jelley on whole wheat bread, water
meal 4- 1 can tuna salad/ iceberg lettuce/onions/miracle whip, water
meal 5- peanut butter jelly on whole wheat, frosted mini wheats/water(pre workout)
meal 6- 2 scoops ON 100% whey(postworkout)
meal 7 - kashi go lean cereal in skim milk, water
meal 8- 1 chicken breast/bell peppers/onions, water
meal 9(snack)- a piece of fruit, water
i have tracked calorie for calorie in the past and found it to straining mentally so i had just decided to eat based on estimates, i found this to be a less of a strain for me.

i also work out 5 days a week, perhaps TOO much, i think i am overtraining a bit here is my program:
Monday- chest/shoulders/abs(abs in between each chest sets) and a 10 minute cardio session at the end. I start out with flat bench/abs/decline/abs/incline/abs/cable cross/abs/fly/shoulder raise/abs/10 minute cardio
Tuesday- Back(Primarily machines-various iso-row machines, about 5 machines, then i do a 10 minute cardio run followed by pullups until failure)
Wed- Legs/abs(abs in between sets again)- squats/abs/calf/legpress/abs/quad machine/abs/legraise machines/abs/lunges/abs/10 minute cardio
thurs- triceps- skullcrushers/single arm db tri extensions/ overhead arm extension machine/cable extensions/rope presses/10 minute cardio/dips until faliure
Fri- biceps/abs - preacher curls/abs/seated curls/abs/seated curls/abs/overhead cable bi curls/abs/random bi machine until failure/10 minute cardio
For the abs i do medicine ball crunches 2-3 sets of about 70-100 reps, 2-3 sets of decline leg raises 20-30 sets, and oblique crunches about 4-6 sets-20-50reps each.

any input on my program would be much appreciated as i think i am spending way too much time at the gym! this takes toll on my social life and academics... can i accomplish my goals by perhaps shortening my workout? would not going 5 days a week effect my goals negatively?

ViolatorJF · 09-11-2006, 09:27 AM

Simply put, I would probably stay out of the gym a couple days a week, maybe Tuesdays & Thursdays. Spend these 2 days focused on cardio, since your general goal is to lose 5-10lbs. Actually, giving yourself a little break from the gym may help even more with your muscle building. I think you'd be happy if you lay off a bit with weights and do some running, jumping rope, stair climbing, etc......