Here is my weekly routine:
Monday
Chest and Abs followed by 30 minutes of cardio
Tuesday
Back and Abs followed by 30 minutes of cardio
Wednesday
30-45 minutes of Cardio first thing in the morning
Thursday
Shoulders and abs followed by 30 minutes of cardio
Friday
Bis and Tris and Abs followed by 30 minutes of cadio
Saturday
Legs
Sunday
Off
Diet is as follows:
I try to eat about 220 grams of protien/day and about 15-20 grams of "good" fat/day.
Monday-Saturday I try to keep my cards to a minumum, somewhere around 25-50 throughout the day, plus 40 in my postworkout shake on days I lift.
Sunday I try to take in at least 200-250 good, low glycemic carbs.
Diet is definately my weak area. I have learned alot lately about good vs bad carbs and where to get them. Also the importance of good fats. I am on the go at work quite a bit and end up having to eat a couple of bars/shakes vs real food to get the macronutrients that I need.
My typical daily diet looks something like this M-Sat:
6am
Protien shake w/ 35 grams of protien
Maybe a TSP of nat. PB
8:30am
Post workout shake has 40 grams protien and 40 grams carbs
10am
Can of Tuna
TSP Nat. PB
1pm
Protien bar w/ 30 grams protien or Tuna/PB
4pm
Bar or Shake w/ 30 grams protien or Tuna/PB
7pm
Chicken Breast or Salmon
Maybe a salad or Veggies
10pm
PM Protien shake w/ 25 grams protien
I would be interested in any suggestions/comments that you may have. I am not planning on doing any contests, but would love to get down to the 5-10% BF range for the summer. That, while adding some lean muscle as well. Not sure where I will end up.
History...I did a cycle of oral Test, oil based Test, and Deca about 12 years ago while I was in the ****s. Not sure of the dosages. Young and stupid at the time. Sure you can relate. Again, no plans to do any "hardcore" supps in the near future. Don't think the risk would be worth it. Joint custody of my 3 kids. Have been pretty happy w/ the streangth gains I have had in the past 6 weeks on Prohormones. My first time using these. Not sure how much to attribute to the supps vs finally eating right while training.
Also, what are your thoughts on training frequence for each muscle group? I am thinking that once I get my BF down to where I want it, I might try to hit each group 2x/week vs one. I just think the cardio is more important right now. I am pretty pressed for time in the gym.
Let me know what else you would like to know, and I will gladly supply it.
Appreciate your interest/imput