Need a new workout/ dirt plan ....help me out..

[crombie09]

TweetOk so the new job is pretty hard work. I work 10-11 hours a day with no real break besides being allowed to inhale food when I get hungry and its all in the 95-100+ degree heat. The boss has become more lienent with the food thing, I told him I need to eat about every 2.5-3 hours and he said its cool since he knows how important being healthy is to me.

So let me tell ya what Im doing now and you can critique it. I started making my own mrps, I consume about 2-3 a day for time saving purposes. This is what they look like.

1 scoop whey or whey blend (been rotating) -22-26 g protein each scoop
4-6 organic eggs (raw) -read tons of articles/ read testamonials about this and I think its ok to consume raw eggs
2 tablespoons of either natty pb or olive oil
1 cup instant oats
1 banana
1/2 cup 1% milk
a little chocolate syrup for taste
1/2 cup no fat organic, live culture yogurt

I eat either chicken (from rottisere spell check chicken) or turkey breast that I cook myself sandwhiches at work since they're fast. I use 100% whole wheat bread, the meat, fresh spinach leaves and spicy mustard/ no fat mayo.

I drink a half gallon of green tea everyday when I 1st get to work, consuming over a few hours time at most. I use 10 tea bags daily.
Im taking CEE at 6-8 grams ed
Fish oil at 12 ish grams ed
multi v pack, ginger root, milk thistle, vit c,
5 htp and super snooze with melatonin before bed
(soon as I get paid again Im going to get the bev vita pack, r-ala, alcar, gaba, nac, taurine, liver tabs, ascorbic acid (vit c) and some mag citrate)

-I was advised to quit taking all stims except for green tea and Im liking the way I feel without them


The whole working out thing. I dont get off till about 700- 730 and I like to come home, eat a little something a relax before I hit the gym. So I get to the gym at about 800-830 and stay for arond an hour. This is pretty hard for me. Anyone have a split that I can do like 3 days a week? I was thinking:

1-chest/back
2-cardio
3-shoulders/tris/bis
4-cardio
5-legs
6-cardio
7-off

Throwing abs and calves in almost every workout

If that works.....on days that I do only cardio can I still do a carb cutoff? I was doing it before this job and it was working great. I just dont know about rotating carb cutoff days.

Also what about drinking gatorade? Is it ok to drink? Its hot as phuck out there and I sweat like crazy all day. If its ok is there a certain time I can drink it or should I avoid eating foods with it since its high in sugar? I drink that half gallon of green tea in the morning, drink water all morning and afternoon then have a half gallon of gatorade in the late afternoon.

At home I eat the norm....chicken breasts, greens (moslty spinach) brown rice, protein shakes, ect.....

I know this is a shitload to read and if you got this far, you're awesome. If you respond to some of my questions, you're fawking awesome.

[crombie09]

TweetNobody? Sorry there are so many questions. This change has been hard as hell for me and I just need some advice.

[bowbow]

TweetI Like your mrp nice work. I like the organic stuff also, I'm big into eating organic myself.
I think drinking gatorade is fine under the conditions your in.
I to work outside in the heat and I switched to a three day a week routine in the summer also and really like it. You may be able to cut back on the cardio if your working and sweeting all day.

[a-bomb83]

Tweeti think everything looks fine crombie. i even like your split. just keep it up, and try to get used to it. i know its gonna be hard, but hey, your keeping at your diet, and working first shift makin dem bucks! what else could you ask for? lol.

[Iron_Gook]

TweetI may have overlooked this but what exactly are your goals Crombie?

IG

[crombie09]

Tweet

I may have overlooked this but what exactly are your goals Crombie?

IG

I want to be lean all year around. I want to gain a little more muscle but mostly want to lose as much fat as I can and have my abs showing all the time.

So have any advice for me?

[Iron_Gook]

TweetI'm not sure how much volume your workouts are but my suggestion for a split would be like this:

Day 1: Chest
Day 2: Cardio
Day 3: Back
Day 4: Cardio
Day 5: Shoulders
Day 6: Cardio
Day 7: Hams/Calves
Day 8: Cardio
Day 9: Arms
Day 10: Cardio
Day 11: Quads/Calves
Day 12: Cardio

The reason for the extension of the split is because you're working your balls off in the 100+ degree weather for 11+ hours a day. I feel you need more time between workouts - dependent upon the amount of volume in your current routine. I used the exact same split for many years and got some awesome gains without burning out because I could concentrate on one muscle group (or two in the case of arms and legs) vice three or four.

If your goal is to stay lean year round - that's all diet and cardio. (Mostly diet IMO). It looks like you have your diet under control and eating every two-three hours is commendable. As for the Powerade/Gatorade consumption, I would stay away from those types of drinks and stick with water instead. Although, I do admit to drinking 1 serving (8 oz) of either with a scoop of whey protein prior to going to the gym - but that is the only time because these products are calorically dense. (One bottle normally holds 4 servings and most people drink the whole thing in one sitting).

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[crombie09]

TweetCool IG thanks for the advice. Sounds like something I will try. How should I train though on those muscles? Like which excersizes to concentrate on, how many sets and how many reps? Pyramid the reps?

If you asked me I would focus on more free weights, do about 3 sets per excersize and pyramid them. Sound correct?

Yeah and I just had my green tea and water all day today. Some other guys suggested nixing the sports drinks and I listen to you guys....so I did.

Thanks bro!

[Iron_Gook]

Tweet

Cool IG thanks for the advice. Sounds like something I will try. How should I train though on those muscles? Like which excersizes to concentrate on, how many sets and how many reps? Pyramid the reps?

If you asked me I would focus on more free weights, do about 3 sets per excersize and pyramid them. Sound correct?

Yeah and I just had my green tea and water all day today. Some other guys suggested nixing the sports drinks and I listen to you guys....so I did.

Thanks bro!

When it comes to exercise selection - compound movements should be at the top of your list. Especially those movements that involve your body moving through space - such as the squat vice leg press. You demand more from your body and will grow faster by placing some serious poundage on your back and doing squats vice leg presses. Think of it this way - you can get a guy to leg press 1000lbs but if you place him in the squat rack and put 225lbs on his back and require him to do FULL squats (not that half nor quarter shit) it will phucking staple him to the deck! So, as I was saying, use the compound movements requiring you to move your body through space. (i.e. squats, deadlifts, dips, pull-ups, chins, lunges, etc...) Obviously, there will be limitations as you can't do push ups with 7 45lb plates on your back to induce growth in your chest. Some exercises your extremities must move away from the body (i.e. bench press, military press, etc...) Just use your imagination and focus on big bodyparts. You'd be surprised how fast you grow and along with a clean diet - how lean you become. Hope this helps.

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