Anything else...???

[Canadian Viking]

Just asking for an eval. from thoughs who know. My current workout schedule follows my work schedule, it's an 8 day cycle due to the fact that I work 4 days, 12 hr shifts, and then I'm off for 4.

7 total days on, 1 day off.
1 heavy chest day, 4 exercises, wrm up, max, cool down 1/2 max - 10 times
1 heavy legs day, 4 ex, including squats and deads
1 arm day 4 ex. 3 sets each pyramid to 10max
1 back day same as arms
1 shoulder day same as arms
each lifting day 10 mins on the tread at 7.5mph for warmup
2 days non lifting just 5 km run.

All workout days strict diet, low carb, high protien, minimal fat.
1 rest day per cycle, no excercise and cravings day. I come off a 7 - 7 night shift so I sleep through most of this day so it is usually only a supper and an evening snack.

Any more ideas, currently, 22, 225 lbs, a while to go but a far cry from the 260 I once was. 200 is my solid state goal. any questions or comments appreciated.

 

[Exodus]

training looks good......... your diet sucks

you need a whole lot more in you from what i gather.

wake up in the middle of your sleep and down a protein shake.

take bars with you to work...... do what you can.

i like your method of doing the max on bench and then 10 with half...... it has great pump written all over it.

X

 

[maxellyz]

yes I agree with exodus you're program looks good, but the diet will probably ruin your training in the long run, don't be afraid of the carbs and the fat, just eat the right kinds of fat, and eat at least 5 - 6 times a day. if your only eating supper and a evening snack then you will probably pass out on the bench

Good Luck....

 

[Canadian Viking]

I work 2 days 7a to 7p followed by the next 2 days 7p to 7a. It;s only the day that i finally get off work that I only have the two meals, usually 5 - 6 a day going back and forth from keto to low fat 1 week at a time. Trust me at 225 I definately don't starve myself. That's part of the problem..lol..

 

[maxellyz]

I work 2 days 7a to 7p followed by the next 2 days 7p to 7a. It;s only the day that i finally get off work that I only have the two meals, usually 5 - 6 a day going back and forth from keto to low fat 1 week at a time. Trust me at 225 I definately don't starve myself. That's part of the problem..lol..

ooh ok well then i think that everything looks good...

Good Luck with your training

 

[Speedo Racer]

If your goal is to lose excess fat then I would suggest up-ing the cardio. To burn fat most efficiently you need at least 3 days of 45 minutes or so in your target heart rate so that the aerobic system really kicks in and starts to break down the fat. You've already made considerable advances in that area and congratulations, but my guess would be that the last 25 will be much more difficult than the first. Try slowly increasing the 5k run to a 10k or throwing in some other form of aerobic activity.

Also you didn't say anything about abdominals, which are important for postural stability, expecially if you're working everything else, including lower back. The running will work the abs some, but you also need some crunches and leg lifts.