Please Critique/Offer Advice On My Routine

[JayElliott]

I began weightlifting 10 years ago, and majorly injured my right elbow/lower back 8 years ago (doctors told me to lay off of running, lifting, and martial arts - the result is, I got lazy and gained about 50 pounds over the next few years). I began gradually picking the weights back up two years ago, and for the past five months, have been hitting them nearly every week (the place where I work allows me to use the lifting equipment in my down time). My mass and strength is growing, and I am now ready to begin a total routine. I'm 6'1, currently 295pounds (not sure of my BMI, but it's pretty high, and I am considered 'obese').

The diet I'm beginning today is around a 40-30-30 split, with the majority of my carb intake being from vegatables (with the exception of a moderate amount on Saturday and Sundays, I'm laying off all starches and sugars), shooting for between 2000-2500 calories daily (I am trying to lose weight while packing on mass; though at this point, the weight loss is my immediate priority). I'm also including a multi-vitamin.

I alternate emphasis/order on a 2-week basis, as shown below:

WEEK 1:
Monday -- Jogging (sprint, then walk, then sprint, etc; all progressive), Crunches (6 sets of 40)
Tuesday -- Jogging (low impact, light pace, longer duration)
Wednesday -- Jogging (sprint, then walk, then sprint, etc; all progressive), Crunches (6 sets of 40)
Thursday -- Lifting (Chest & Triceps)
Friday -- Lifting (Deltoids & Biceps), Crunches (6 sets of 40)
Saturday -- Lifting (Back & Forearms)
Sunday -- OFF

WEEK 2:
Monday -- Jogging (low impact, light pace, longer duration), Crunches (6 sets of 40)
Tuesday -- Jogging (sprint, then walk, then sprint, etc; all progressive)
Wednesday -- Jogging (low impact, light pace, longer duration), Crunches (6 sets of 40)
Thursday -- Lifting (Chest & Back)
Friday -- Lifting (Triceps & Biceps), Crunches (6 sets of 40)
Saturday -- Lifting (Deltoids & Forearms)
Sunday -- OFF


My lifting routine is as follows, reflecting the muscles I wish to emphasize for my goals:


*CHEST
- Press Machine -- 3x10
- Fly Machine -- 4x10
- Close-Grip Push-ups -- 2x12
*TRICEPS
- Straight-Bar Push-Downs -- 3x10
- Rope Pull-Downs -- 3x10
- Staight-Leg Dips -- 3x12
*BICEPS
- Bicep Machine -- 4x10
- Bicep Machine Reverse -- 4x10
- Hammer Curls -- 2x15
*DELTOIDS
- Military Press Machine -- 3x10
- Dumbell 3-Way -- 4x7 (each head)
- Upright Cable Rows -- 3x10
*BACK
- Pull-Downs Front -- 5x10
- Pull-Downs Back -- 3x10
*FOREARMS
-Dumbell Supination-Pronation/Pronation-Supination -- 3x7
-Wrist Curls (Straight Bar) -- 3x12

I'm still working out some new ideas/exercises for my forearm routine. I also realize that I include no leg work - this is due to the fact that my legs are already very well-built, and I do not wish to slow down my kicking speed by adding mass to them. In addition to this, I practice martial arts almost daily. Any advice/critiques/etc. on my routine, schedule, or diet are greatly appreciated.

What is your martial art?

Your targeted calories seem low for your activity and current weight. I'm sure they were much higher based on your current BW and your self-professed obesity.

Have you ever considered bodyweight-only training with intensity, such as Cross Fit training or the type of workouts advocated by Ross Enamait (www.rossboxing.com). That type of training would be very compatible with your MA training and with the proper intensity, you'll melt away your fat like a cube of butter in a hot frying pan.

[MAURER]

too much isolation. aso you should definitely include leg work, even if you are running. try sticking to big lifts and only supplementing with isolations. you're just doing set after set of curls and extensions im not sure you're getting the most out of your time. not only will compound lifts build more overall muscle, but they will burn many more calories. you could be a bit more specific about your diet but the fact that you know the ratio and are paying attention means you are probably on the right track in that regard. as pierini said, you should probably boost the calories a bit. i know you are trying to lose weight but your body will thank you for it. being active you will lose weight and once that happens you won't need as many calories.

[Lady C]

You have taken the first big step and recognizing you need to change. Welcome to DF.

I see you have put lots of thought into that exercise routine. It looks fine.

Have you put that much thought into your diet? It is more than 50% of the success equation. What does a typical day of eating look like?

[JayElliott]

Thank you for the responses - they are greatly appreciated!

My martial art is American Kenpo, in which I hold a 2nd degree black belt. As for the 'CrossFit' type routines, I may try them one summer once I've reached my near-to-distant goals.

The place where I work out has only machines and a few dumbells, no free weights for me to perform compound exercises (which I prefer, though am not closed off to adding in some compound). If I should join a more-equipped gym in the near future, what compound exercises would you suggest for mass?

As for my (target) diet, it generally goes something like this: a shake early in the morning (2 banannas, 5 strawberries, and some powered protein), 2 apples about two-and-a-half hours later, lunch (either chicken or beef, with either salad or a vegetable serving), a piece of fruit mid-afternoon, and supper (again, either chicken or beef with either salad or a vegetable serving). And, either 3 or 4 bottles of water daily.

[JayElliott]

Any more thoughts on the routine, diet, etc?

[Lady C]

What does your diet look like? Spell out a typical day of eating?

[JayElliott]

Originally Posted by Lady C

What does your diet look like? Spell out a typical day of eating?

See my next-to-last reply above....

[Lady C]

You are not specific enough about how much and when you are eating. We can't give you good advice without it.

Just guessing you are lucky if you are eating 1500 calories. Too many servings of fruit, not near enough veggies and quite low on protien. For a guy you should rarely drop below 2000 calories.