Mike's workout plan

[Big Mike]

I've been on here before but it's been awhile. I've decided to get back into the gym. I have a habit of getting lazy, so I'm going to need a lot of motivation. As I will write below, I'm going to have a 6 month goal and a 12 month goal. I am planning on eating clean, doing cardio in the morning, and lift in the evening. I will document my cardio, lifting, and food intake daily. And I will document my stats on the 1st of every month. I'm currently 6'2'', 180- 185 lbs, and +/- 15% bf.

6 Month goal- 195-200 lbs. 8-10% bf

12 Month goal- 215-220 lbs. 6-8% bf


Workouts-

Day 1- chest/tris/abs
Day 2- back/bis
Day 3- legs/ shoulders/abs
Day 4- rest
start over

Today's Food-
Six hard-boiled eggs
Quaker oatmeal (2 packets) w/ water
glass of milk

10 oz. of Chicken Breast (no skin) w/ grilled tomato
1 cup of white rice w/ soy sauce
glass of milk

2 slices of wheat bread
6 oz. of tuna
1 tbsp. of light mayo


1 cup of pasta
3/4 cup of tomato sauce
6 oz. of ground turkey
1/4 cup of mozzarella cheese

8 oz. of steak
1 cup of rice w/ soy sauce
glass of milk

2 slices of wheat bread
6 oz. of tuna
1 tbsp. of light mayo
Protein shake

I'm not a fan of writing all the calorie p/c/f garage. I just try and eat clean and eat a lot.

Let me know what you think.

[Big Mike]

I finally got a chance to jump back on here.

Yesterdays workout-

Chest-
Machine chest press- 165 2x8, 180 2x8, 195 1x8
DB incline bench- 40 1x8, 45 1x8, 50 1x8
Machine flyes- 60 2x8, 75 1x5

Tris-
Pushdowns- 90 2x8, 105 1x3
Tri extensions- 20 3x8
Dips- 2x3 1x 1 1/2

Abs-
Decline bench sit-ups- 3x15
Leg raises- 3x15
Dip machine leg lifts- 3x15

This mornings work out-

Back-
Pulldowns- 120 2x8, 135 1x8, 150 1x4
Seated row- 150 1x8, 180 2x8, 240 1x8
Back extensions- 3x20

Bis-
DB curls- 20 3x10
Hammer curls- 20 3x10
Preacher curls- 60 3x8

Any recommendations? How's the ab workout? I've never really done abs that much before.

[F_Mac]

Couple of comments Mike.

1) How realistic do you feel it is to expect to gain 15-20 lbs of muscle and drop 2-4% BF in 6 months? I assume you are training naturally? I'm not trying to rag on your goals, just consider the fact that a 10lb lean muscle gain in a year is quite decent for someone training naturally, you're planning on doing more than double that in half the time.

2) I see no vegetables in your diet.........you should be having them at almost every meal

3) I see no compound movements in your workout. Where's the BB rows, bench press, military press? IMO.......too much isolation, not enough compound lifts.

[Big Mike]

Thanks for the comments F-Mac. I know it's going to be hard, but it's not impossible. I am doing it naturally and I am definitely going to have to bust my a**. As far as the veggies go, that's is something I need to work on for sure. I've been a lot better at eating them the last two and a half days. I eat them every other meal now. And last but not least, the compound movements are kinda hard to do right now. Right now I am going to the gym I have at my apartment complex. It's not the greatest gym, but it's a lot better than what I have seen before. It has a few machines, a few dumbells, a few benches, treadmills, and a couple of bikes. I should be able to come with the funds to get a membership at the gym at work in about two weeks. That gym has everything I need. Hope to hear from you again.