Starting a new routine

[Pigsel26]

My old routine at the gym was more or less shaped around the incredible amount of free time I have had with classes not being so busy/hard. On average, I will spend about 2 1/2 a day doing some sort of exercise, just because I don't like sitting around. I'd rotate on a two day basis during my diet, and can understand why there wasn't much muscle gain, due to lack of calories/protein and also rest. Here was my old routine: Day 1, I would do everything from biceps, shoulders, triceps, back, and chest in a circuit and repeat the circuit again (which I don't know was good or not to do). After that I would run for 30 min and bike lightly for 30 min. Day 2, I would do variety of ab exercises from floor exercises to using specific machines, and afterwards do the same as Day 1 with the cardio. I can't really detail what exercises I do exactly (because I don't know the names of them), but for the weightlifting ones, I would always do 2 sets of 10 each time through. Abs, I would do 2 sets of 25 each time through.

I saw a huge difference in weight loss, and noticed toning around the stomach and even upper body, but didn't really build the upper body. I want to change my routine, still keeping some of the exercises I've gotten used to doing, and especially with my time, can have the luxury of spending a while at the gym.

I am thinking of splitting everything up into different days, where Day 1 will be biceps and back, Day 2 will be triceps and chest and Day 3 will be abs, all days with cardio mixed into each. I would assume that 2 days rest for each group of muscle is enough, and ultimately would like to gain muscle, but also want to maintain weight, and hopefully still drop some body fat to try to get more toned around the stomach. Any hints or suggestions? I am also considering investing in some whey protein as a supplement for protein, but don't know if a) its a good idea and b) if i do invest, should I use it everyday or only on days with weightlifting?

[threenorns]

what about your leg routine? you HAVE to work your lower body - there's no way around it.

the easiest way for you would be to take advantage of one of the many routines already posted in here. you'll be assured of a balanced workout and that's the quickest way to reach your goals.

here: read this for explanations of hte exercises, answers to common questions/problems, and links to routines http://www.discussfitness.com/forums...wer-17582.html

[Lady C]

Diet is extremely important. What does a typical day look like?

[Pigsel26]

Thanks for the responses, this site has been a huge help. Lady C, in reply to you, my diet is decent, in my opinion. I am constantly full and never tired or feeling "heavy". I don't know exact oz. and all but typically here it is:

6:30 am, I choose between:
- Muffin w/ cream cheese
- 1 cup of Cereal and banana
- 1 cup of yogurt

10:00 am, I choose between:
- 1/2 can of tuna
- Smoothie (milk, yogurt, banana)
- Chicken/turkey sandwich

12:00 pm, I usually eat the remainder of whatever I had at 10, with the exception of the smoothie

2:30 pm, I choose between:
- Apple
- Carrots
- Smoothie

6:00 pm, I choose between:
- Tuna
- Salad
- Wrap (Chicken/Turkey)
- Soup
- Pasta

8:30 pm, I usually have bowl of cereal or banana.
--------
So I know the diet isn't screaming protein and all, I think the whey protein powder will help a little, but after going through my 4 month diet, this little list has seemed to serve me well, and plus, as a college guy, it is cheap and all easy to make. On occasion, I will go out and get a sub or something to treat myself, but if you have any suggestions, please feel free.

[Lady C]

Here is what I see in blue

Originally Posted by Pigsel26

6:30 am, I choose between:
- Muffin w/ cream cheese [what kind of muffin? Cream cheese is pretty high in saturated fats]
- 1 cup of Cereal and banana [what kind of cereal? out of a box?]
- 1 cup of yogurt

10:00 am, I choose between: [fine but more veggies are better]
- 1/2 can of tuna
- Smoothie (milk, yogurt, banana)
- Chicken/turkey sandwich

12:00 pm, I usually eat the remainder of whatever I had at 10, with the exception of the smoothie

2:30 pm, I choose between: [fine]
- Apple
- Carrots
- Smoothie

6:00 pm, I choose between: [fine]
- Tuna
- Salad
- Wrap (Chicken/Turkey)
- Soup
- Pasta

8:30 pm, I usually have bowl of cereal or banana. [both are fast digesting; switch to slow digesting like cottage cheese, chicken breast, or casien protein]

Between which meals do you workout? The largest meals (especially in terms of carbohydrates0 of the day should be right before and after the workout

[Pigsel26]

The muffin, just an english muffin from the supermarket (Publix). I usually eat Honey Nut Cheerios, and my core workout is at 7. I will run at about 3:00 and then sometimes go walking with a friend at 7:30.

[Pigsel26]

Also, I know that the foods I eat aren't considered bad, but are there any suggestions as to what I could substitute in from time to time that would help in my new routine of gaining muscle? And, the other big concern is the transition in diet, I don't really want to explode from taking in all these calories and such my body isn't used to.

[ACEHOLE]

Originally Posted by threenorns

what about your leg routine?

i didnt see an answer to this question...

[Lady C]

Originally Posted by Pigsel26

The muffin, just an english muffin from the supermarket (Publix). I usually eat Honey Nut Cheerios, and my core workout is at 7. I will run at about 3:00 and then sometimes go walking with a friend at 7:30.

You need more than some simple digesting cereal pre-workout. Why not have a egg sandwich or something substantial (oatmeal) to fuel that workout. Then your smoothie with some whey would be ideal post-workout and one hour after that eat your 10:00am meal.

Adding in Peanut Butter for your last meal will add a few hundred calories.

[Pigsel26]

You know, I haven't ever really bothered with leg exercises, but reading up on their huge benefits, I think I'll work in leg presses and curls on the same day I do chest and triceps.

[threenorns]

if anything, work in squats and lunges (walking lunges with db or use the smythe machine). you'll get a *much* better overall benefit.