A general day for me goes as follows:
7:30 1-2 cups cheerios, 1 cup milk, sometimes 6oz of fat free yogurt.
9:00 Banana
11:00 2 large carrots
12:30 1/3 of lean turkey and whole wheat sandwhich
1:30 2/3 of above sandwhich
3:00 apple
sometime 5:30-6:30 dinner, generally healthy.
8:45 - 10:00 (on weight days 3 times a week)
weights at gym:
biceps: curls: 12 reps, 6 reps higher weight. 2x or 3x set.
Pullups, 15, palms away. 2x set.
free weight incline curl: 12 rep, 6 rep higher weight. 2x or 3x.
triceps: pull down. 12x 30lb, 6x 40lb 2x or 3x.
dips: 25 (legs supported) and/or 10-15 (full body)2x or 3x
overhead dumbell lift: 12, 6(higher) 2x or 3x
abs: 45x crunches, 45x left, then right crunches. 45x leg lifts, 45x
oblique twists left, then right. 45x rapid alternating
oblique crunches.
body suspended leg lifts: 10ish, 2x
back: 35x overhanging back straightens, 2x
some other back exercises sometimes
benchpress: 12, 6 reps (higher weight) 2x or 3x
lat pull down: 12, 6 reps (higher weight) 2x or 3x
shoulder lift: 12, 6 reps (higher weight) 2x or 3x
pectoral fly: 12, 6....2/3x
thats about it.
on cardio days (3 times a week)
45 min of cardio, either eliptical, bicycle, treadmill, etc.
10:15 sometimes, every now and then: 340 cal, 38carb/45 protein shake
any suggestions on my diet or workout? so far it has been working well. I have seen considerable gain in strength, and moderate increase in muscle mass, although i have not been able to measure this.
i am a climber, so ideally i am increasing strength and power without drastically increasing muscle mass, but some mass increase is certainly acceptable.
thanks
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