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View Full Version : New Year, New Routine/Diet. advice??



scarybubba
01-16-2005, 06:43 AM
Hi All,
I am just about to start my acting course at drama school once again and decided im going to post my workout routine and the physical activity we do everyday and my diet. If someone could pls help me with it that would be great!!

First of all my stats are:
145LBS, 19 Yrs Old, around 8-10% bodyfat. 5'8-5'9.

I usually walk or take the bus to and from college (25 mins each way). My workouts usually come at the end of the day unless they are the 45 minute cardio workouts which happen around midday (12-2pm)

My days are like this:

Monday:
Movement 1 hour, Dance 1.5 Hours.
Workout: Legs, Shoulders, Triceps,Abs.

Tuesday:
Physical Improvisation(moderate intensity movement) 1.5 hours
Workout: Chest Bicep Abs followed by 20 mins of HIIT

Wednesday:
Dance 1 hour
Workout: Cardio 45 min. mod intensity.

Thursday:
Movement 1 hr.
OFF DAY

Friday:
No Physical classes.
Workout: Back, Abs followed by 20 Mins HIIT.

Saturday:
No Classes.
45 mins of mod intensity cardio.

Sunday:
OFF

This is a sample of my everyday diet:

Meal 1:
Black coffee/Green tea w/ Splenda
2 Egg whites
3/4 Cup Shredded Wheat w/ davinci, cinnamon and/or walden farms sauce.
1/4 Cup Raw Oats.
1/2 Cup Skim Milk
1/4 Cup Lowfat yogurt
5 Almonds

Meal 2:
10 almonds
30 Grams of ON Protein Powder mixed in water.
Apple
Coffee
or
10 almonds
100 Grams Tuna
1/2 Cup Low fat Cot Cheese
2 Slices Organic Stoneground Wholemeal Bread (Organic Wholemeal Flour, Water, Yeast, Organic Soya Flour, Sea Salt, Organic Palm Oil, Vinegar, Emulsifier: Soya Lecithin; Flour Treatment Agent: Ascorbic Acid (Vitamin C)
No sugar added BBQ sauce or salsa.

Meal 3:
Pasta, Rice or Wholewheat tortilla/pitas w/ small portion of beans/sweet potato. along with.
Chicken, Tuna, Turkey or Cod.
Small Salad.

Meal 4. Snack or Pre workout Shake
1/2 Cup Oats
30 Grams protein powder on non workout days/ 22 grams on workout.
1 tbsp peanut butter
Da vinci syrup
1/2 cup skim milk OPTIONAL

PWO meal on WO days only.
30 Grams protein powder mixed in water.

Meal 5 or PPWO.
Pasta or rice with Chicken, Tuna Turkey or Cod. Steamed or stir fried veggies.

Meal 6.
Two TBSP cot cheese or Skim milk
22 Grams protein powder.

Total Cals: 1900-2000
In grams - Fat: 40 Carbs:180 Protein: 200-245

My goal is to gain around 15 LBS of lean muscle without much fat at all, i dont mind doing this slow as i dont want to gain any fat.

Anything would be great! thanks!

scarybubba
01-16-2005, 08:50 AM
Bump !

scarybubba
01-17-2005, 08:49 AM
anything woudl be great? I really wanna get this on the road...

Thanks!

saw14
01-17-2005, 10:08 AM
eating 2000cals a day will not let you gain anything. your fat is too low, your carbs are too low, and your protein is ok but maybe too high. do not be afraid of fats, they are needed in your diet, just consume helathy poly and monounsaturated fats. eat complex carbs and you will be fine too. you are going to gain a little bit of fat while trying to put weight on, its inevitable, just stay active, eat, and rest and let your body do the rest.