Work in progress. This is my video journal. Through weight lifting, running and swimming I'll be going for lean mass muscle, 6' tall 165 lbs. My routine: Three days a week of weight training. I choose two body parts each day and do four exercises for each body part (for total of eight). It takes about an hour to complete. (I prefer to do four sets of ten to twelve reps per exercise). TUESDAY I do chest and triceps, for chest I do any kind of the following mixing it up from week to week, bench press in flat, incline, and decline with either straight bar or dumbbells (prefer dumbbells more). Chest flys (in all of the three positions mentioned) pec deck, dips and c sweep (hard to explain). For the triceps I do tricep extensions with either straight, curl or dumbbells (all three positions mentioned on the bench), tricep cable pushdown (using all the different types of attachments mixing it up every week). I do a lot of dips, they work the chest, triceps and shoulders all in one exercise.
THURSDAY I do shoulders and biceps, for the shoulders I do (with dumbbells) shoulder press, lateral raises (both front and side), delt flys and shrugs. For biceps I do all of the following curls using either dumbbells, curl or straight bar (concentration curls are my favorite choice).
SUNDAY I do back and abs. For the back I do pull ups, chin ups, lat pulldowns (mixing up the attachments from week to week) one arm dumbbell rows and cable rows. For abs I do vertical leg raises (suspended from a frame) decline bench crunches (holding a weight plate), downward crunches (on a weight machine with 100 lbs) and crunches on a stability ball. For cardio I run three days a week (about a five mile run) takes about 30 to 45 minutes, I also jump rope, run 100 yard sprints and swim in the summer. Swimming by far the best cardio! I'll add my diet soon... Okay heres my diet, I eat six to seven times a day about two to three hours apart. Two of the meals consist of protein shakes all meals are around three hundred calories. Eat as soon as you get up (very important) for example first meal is one egg (yolk removed) scrambled in a bowl in the microwave put on a whole wheat bagel with some low fat ricotta cheese and a glass of water. Drink lots of water during the day , it keeps you full. Another meal will just be a whey protein shake (scoop of whey protein, 8 ounces of fat free milk, 8 ice cubes, flax seed, blended in a blender) For more meals I eat read the books I'll mention at the end. Here are some of the foods I eat, raw almonds (not roasted) rasins, grapes, eggs, berries (all kinds are good for you I mostly eat blueberries) only whole wheat bread (bagels, muffins , etc.) Fat free milk! ( it was hard for me to give up whole milk but you have to!) brocoli, pasta (only whole wheat pasta) pasta sauce (it's good for putting on foods you hate and the sause is good for you), bananas, apples, fat free yogurt, flax seed, low fat cheeses, (ricotta mostly) chicken, lean beef once in a while. It's basicly all veggis and fruit, eat raw, natuaral and all fat free foods. Once a week eat bad food like you would normally (it's good to send a signal to your body what bad food is or it will try to add fat even if your eating clean, you have to trick it. What it comes down to is 50% carbs, 40% protein and 10% fat. Out of all the books I've read on diet and workouts, these I recommend. The Abs Diet (all three) they have all the food recipes you'll need. Hot Point Fitness, Men's Body Sculpting and The Body Sculpting Bible for Men. So there you have it. I'll add a progress video soon!