Critique My Workout Routine / Diet

[maumoreno94]

*** This workout/diet was constructed by a proffesional bodybuilder, who trains many football teams and athletes, also he is one of the trainers for SWAT, and the coastguards. He is also a certified nutrionist. This workout is made for the specific goal to get gain mass while losing body fat. Also, a secondary goal is to get my legs bigger and calves also bigger hence why we do calves almost everyday. Before he made the work out he asked me for my resting heart rate, weight, height, and bloodtype.***

*** Please read and critique this workout routine/diet, tell me why its good, and why its bad. Please dont post and say its just bad, because then you have no explanation and will sound like a retard.***

Here it is:

We will stay away from ALL red meat and put more focus on chicken, turkey,
salmon and tuna for your protein sources. Your body will thrive on more of a
vegetarian diet, your body doesn't know what to do with red meat, so it turns it
to fat and discard the rest. So the steak, burgers and sirloin tips have to
go...best way to fight the want is to make a gallon of crystal light a day and
drink it up and save your burger or steak for your mental cheat day. Stay away
from soft drinks, even diet. Sugar-less green tea, coffee and water are your
choices.

Food---7 times a day; Water---work up to 1 gallon a day.

Meal 1---(as soon as you awake)

1 scoops of protein powder in water... (less than 4 grams of sugar per serving),
I suggest MuscleTech, but as long as it is a Whey Isolate and lower sugar, than
use what you want.

Meal 2---(as soon as you finish morning cardio workout) (on your non-cardio day,
move your meal 3 up to here, and put a snack from below to the next meal.)

1 scoop protein powder in 6 oz fresh pineapple or orange juice.

Meal 3---(1 hour after meal 2)

1 whole eggs, 3 egg white (4 eggs total) w/ 1 whole grain English muffin OR 1
cup of oatmeal, 1 cup of strawberries.

Meal 4---(3 to 4 hours after meal 3)

8 oz. chicken or 10 oz. fish, 1 serving of brown rice or black beans OR 1/2
serving each, and 1 cups of green veggie (broccoli, green beans, spinach)...ice
berg lettuce is not a veggie, its water. If you go with the spinach, I suggest a
fresh spinach salad with a lite vinaigrette dressing.

Meal 5---(as soon as you finish afternoon strength workout)

2 scoops protein power in water.

Meal 6---(1-2 hours later)

6 oz. turkey burger(no bun) or chicken breast or 8 oz. grilled salmon or
grouper, and 2 cups of any green veggie.

Meal 7---(before bed)

1/2 grapefruit OR plum, 1 fat free string cheese.

(you can use salt, pepper, hot sauce, regular mustard, ketchup, soy sauce and
spray butter flavoring)

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Workouts--5 cardio days a week.... If you can do your cardio within 1 hour of
your wakeup meal, you will drop fat pretty quick and noticeable after about 2-3
weeks, if you stay on it. Sunday OR Saturday is your "mental" eat day...eat what
you want and when you want, but just don't go crazy, and remember that if you
eat relatively clean, than Monday won't be such a drag to get back on the
schedule.

Cardio (mornings)---45-60 minute runs,..bike for time not mileage---any 5 days a
week. No less than 45 minute and no more than 60 or you can use the bike,
elliptical machine or swim, but it has to be non-stop for that 45-60 minutes.
Easy. Long runs are best...period, but if you don't run, then you don't run. It
is the best way to kill the fat, unless you just hate running. But if you would
like to start, start by running the last 5 minutes of your cardio, then the next
week bump it to the last 10 minutes, and so on. Your cardio, should not be
really easy, but not to the point where you are dying for a breath.

Weights---4 days a week, depending on schedule and how you feel. Due to you
having a training partner wanting the same thing, your focus is the cardio and
stripping the fat. Stay in sequence as close as possible.

Workout 1---Warm up by doing 2 sets of 20 inclined sit-ups, 20 lying leg swings
with no rest in-between. (in essence, 1 non-stop set)

Pushups 25,25,25 reps------60 second rest max.
Bench Press 12,10,08 reps------60 second rest max.
Incline Bench Press 12,10,08 reps------60 second rest max.
Pec deck 12,12,12 reps------90 second rest max.
Seated cable row 12,10,08 reps------60 second rest max.
DB Rows 12,10,08 reps------60 second rests max.
Shrugs 15,15,15 reps------75 second rests max.
Seated calf raises 50,50,50 reps------60 second rests max.

Workout 2---same warm up as Monday.

Vbar Tricep pushdowns 12,12,12 reps----60 second rests max.
Nose breakers 12,12,12 reps----60 second rests max.
Squats 18,16,14,8 reps----180 second rests max.
Leg curls 12,12,12,8 reps----90 second rests
Leg extension 15,15,15 reps----90 second rests
Tombstone Squats 12,12,12 reps----75 second rests (if you don't know what
these are, ask me at the gym, I will show you)
Seated calf machine 50,50,50 reps----60 second rests

Workout 3---same warm up as before.

DB shoulder presses 12,12,12 reps-----90 second rest max.
Upright Rows 12,12,12 reps-----90 second rest max.
DB side lateral 12,12,12 reps---90 second rests max.
Db Shrugs 18,16,14 reps---90 second rests max.(hold at top for a
count of 2)
Standing Calf Raises 30,30,30 reps---60 second rests max.
Db curls 12,10,08 reps---60 second rests max.
DB hammer curls 12,12,12 reps---60 second rests max.


Workout 4---warm up is 10 minutes on bike. The first part of the weights is the
actual warm-up, the Power Cleans are the workout, so that is where your focus
is.

Back extensions 20,20,20 reps----60 second rests
Deadlifts 20,12,08 reps---120 second rests
Bench Press 12,12 reps--------(superset this with db side laterals,
so as soon as you are done bp, grad the db's and do them)
Side laterals 12,12 rep------120 second rests
Db shrugs 12,12 rep-----45 second rests
Tombstone Squats 12,12,12 reps----90 second rests
Pullups 8,8,8 reps------90 second rests

Power Clean Jerk 8,8,8 reps------180 second rests (I can teach you these
also, major strength and size builder)


Your weighted workouts as mentioned above are 4 days a week, no more than 3 days
in a row. Cardio for you is best 3 on, 1 off, then 2 on, 1 off.


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Now the gist of it...put emphasis on the rest between sets, and keep it to that,
I set your workout almost identical to your buddies, so you can work out
together. Watch your times, and on most of the 60 second rests, you will go,
then he will go. A little longer rests on the power movements, just watch your
time, and pretty soon, you will get in tune with knowing when to go. No more/No
less, we want to be able to gain muscle weight which will boost your metabolic
rate, but we don't want you to get in the cardio zone as much as possible for
every workout, just during your cardio workouts. If you need more, then the
weight is too high. Write down and track all workouts...you should never, drop
weight. For every 2 reps you go up, drop 5 pounds, and if you go down 2 reps,
drop 5 pounds. Once again, it is better to stay the same than to drop weight.
Write all your workout poundage's down, so you don't advance. Not writing down
your workouts, is the number one failure in not getting the most out of your
workout.

This diet consists of approx. 2990 calories. Remember, it depends on the amount
of quality food, not just the amount of food.

This workout and diet is a starting point...we can adjust to how you feel after
letting your body adjust for 6-8 weeks.

The more green veggies you put in and the more brown rice, and oatmeal you have
in your diet the better, the more body fat you will burn... You will lose some
strength at first, but it comes back with a vengeance when we add a little more
food back later, so stick with it....learn to love your veggies and fruits.

Also, don't get discouraged...if you have a little discipline (keep alcohol
away), alcohol in your body is not useful and breaks down into table sugar. On
your day of mental eating, eat pizza, lasagna, whatever, the extra calories will
do you good, just don't miss meals, and eat something within every 3 hours.

If you want snacks between meals, during school, almonds or string cheese and
apples.

Check the scale about every 3 weeks, put more emphasis on how you look in the
mirror.

[maumoreno94]

anyone?

[maumoreno94]

Does anybody have any input on this forum?

[maumoreno94]

bummmpppp

[PerfectFormForever]

Results speak louder than anything else. Do this plan for 1 month, then evaluate your change in weight, strength, bodyfat composition, and energy levels. Come back to this thread and tell us how effective it is, and if you think you could sustain this type of lifestyle (7 meals/day, cardio 5 times/week ).

[maumoreno94]

Will do, thank you for your post.

[RedSox1990]

Stay away from red meat because your body doesn't know what to do with it? Suggests eating turkey and chicken and then calls it a vegetarian diet? Broscience? I know two year old thread but I hope no one really considers this routine/diet.