Basically, I am a freshman in college and i have played basketball for all my life, and was in good basketball shape, but now since i am done with my bball career, i am now just going for a body that looks good, to help me out with the girls.
I am about 5'7'', and about 150lbs. I also had a surgery a couple years ago, that prohibits me from doing push-ups, bench press, and pull-ups (anything of that nature, that has that motion on the shoulders)
I currently go to my schools rec center everyday.
Mon,Wed,Fri i do (Upper Body)...
Tricep Extensions, Preacher Curls, Rear Delt/ Pec Fly, Unilateral Lats, Tricep push down extensions, Pectoral Contractor, and standing bicep Curls. (appx 3 sets of everything: 15,12,10 in increasing weight. so 15x100, 12x110, 10x120 for example)
Tues,Thurs,Sat i do (Lower Body)...
Leg Extensions, Seated Calf, Hamtractor, Seated Leg Press, Ab Machine, Abdonimals, Pull Overs. (appx 3 sets of everything: 15,12,10 in increasing weight)
I then do the p90x ab ripper dvd (for those that dont know what it is: videofitness.com/reviews/horto n-p90x-ab.php)
On sunday, i just swim laps in the pool
My Diet: This is where i need most help.
Currently i try to drink just water, apple juice, orange juice.
I also have "Men's Mega Men Sport Dietary Supplement pills." I try to take them 2x a day
After every workout, i drink a 21g high quality protein Myoplex drink. I then eat half a bar of either a cliff bar (5.5g of protein) or half a snickers marathon energy bar (5g of protein).
During the day, I go to the dining halls and i usually eat a sandwich with Italian Parmesan or wheat bread, with ham and turkey, lettuce, and mayo. Then a banana, a cookie, and whatever else they have available. Back in my dorm i have bagels and put peanut butter on them, some bananas, easy mac, strawberry pop tarts, nature valley crunchy granola bars, oat-meal, and nutri-grain bars.
My Questions to you guys..
What should i change about my workout schedule? anything to add? take away?
How often should i change up my workout routine? i heard every 2 weeks, what would be good stuff to do for my other workout routine?
How often should i do abs? How can i get a great 6 pack?
How often should i swim?
What should i be drinking? How often?
Are the supplement pills good for me?
Am i getting enough Protein?
Am I eating right? How often should I eat and how much? What would be a good eating/diet plan?
Any other tips for me?
I am trying to better myself, and thanks in advance to anyone that helps me out, thanks!
What's your actual diagnosis? Does it hurt to do those things you can't do or did the doc tell you not to do them? Need more detail. ...and why those exercises? How is it that pullovers are okay, then?
I might have missed it, but what are your goals (fat loss, muscle gain, etc.)? What has your diet done for you, so far? How well is it working?
Your workout is not so good, but before anyone can suggest better, we need to know more about the surgery and prescription (or prohibition) on exercise. and what your goals are.
During the day, I go to the dining halls and i usually eat a sandwich with Italian Parmesan or wheat bread, with ham and turkey, lettuce, and mayo. Then a banana, a cookie, and whatever else they have available. Back in my dorm i have bagels and put peanut butter on them, some bananas, easy mac, strawberry pop tarts, nature valley crunchy granola bars, oat-meal, and nutri-grain bars.
How would you describe yourself? Are you lean and tight? Do you have a high metabolism where it doesn't matter what you eat you just stay lean and hard?
I ask this because that diet would cause a lot of average folks to either get skinny-fat or just fat-fat depending on their activity levels and how much of that stuff they ate.
To get you up to nutrition speed here is a link to some decent info.
Your workout needs help but I can't offer any advice without knowing more about your situation. Sorry to hear about the push ups and pull ups. Are you working with anyone (PT's or sport med docs) to fix this? I would suggest that getting back to those should be job one.
By the way, I'm glad to know that you can swim. That and a decent diet can get you to a fit place. Girls really go for that fit swimmer thang
my surgery was on my heart, a pacemaker, a couple of wires connect from my heart to my pacemaker, and when i do pushups for example, it bends the wires, and if i bend them enough, they break and i could possibly then die. so no push ups, bench press, or anything that puts a lot of pressure by my shoulder joint. I will never be able to do that stuff ever, unless i have a death wish. but i have been working on one armed pushups since i am able to use my right arm
What my main goal is, well to just get more definition, like my 3 main things are getting a six pack, bigger arms, and improve my chest.
(i attached 4 pics, 2 of when i actually started working, and 2 about 1 month in, which is now)
I mean i think my diet and what i am doing is working, but i really dont know, I just want to know what the best stuff to do so i can improve myself more.
I would say that i have a high metabolism i think, ive never been chubby or anything
And yeah i can swim, ima lifeguard!!! but how often should i be swimming?
i think this addresses all the previous questions, thanks in advance guys!
attachments aren't working right now. you'll need to move your pictures to a hosting site (like flickr or photobucket or picassa or somesuch) and then post the URLs here.
attachments aren't working right now. you'll need to move your pictures to a hosting site (like flickr or photobucket or picassa or somesuch) and then post the URLs here.
Looking at your pics I can see where a good nutrition plan would definitely make a difference. You do have that skinny fat (or fit with fat) thing happening.
Can you run? Can you do conditioning type work like intervals on treadmills, elipticals, rowers etc.? I can see where a programme with this type of stuff, lower body work (squats, deads, single leg work) and swimming would get you solid defined results. Think along the lines of a track (sprinter) type of work.
HELP! please! need advice
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