My new routine to get back in Shape
 

At this point my ass has fallen off the health wagon completely and it's time to get back in shape. Some note on my situation:
* I live in an apartment and don't have a gym membership. I do have plenty of equipment for what I need:
- Powerbands (heavy ones not those little thin ones)
- adjustable DBs (up to 50lb each)
- Medicine ball
- Handfull of other stuff

* I work at a desk but have my own office. So I will shut the door, change my shirt and do a short complex on my lunch break and I will also be doing some GPP on regular intervals through the day so that I'm not so tired when I get home. (It's weird that doing nothing will make you more tired than doing something)

* It's like 105 degrees with the heat index outside at the moment (The humidity is terrible) so I doubt I'll be doing too many outdoor workouts but as summer breaks some I'll add some sprints in.

So my daily routine will look like this:
Lunch Time at work:
Monday, Wednesday, Friday
Minute Drill

Tuesday, Thursday
Pedal under desk bike, use powerball

Minute drills (there are a couple of there but they all look similar to this):
Burpees 20 sec
Split Jumps 20 sec
Jumping Jacks 20 sec
Mountain Climbers 20 sec
Grasshoppers 20 sec
Squats 20 sec
Rest 30-60 sec
Repeat 4-6 times

The GPP I will be doing through the day will be things like knocking out 20 quick BW squats or doing a minute or two of isometric wall pushes. Just something to keep flood flowing and my metabolism running.


After Work:
Note QS stands for Quality set, since I'm using bands for some stuff, I have to adjust since the bands aren't exact.
Monday
Deadlift 5x5
BOR 3xQS
Cuban Press 3xQS

Tuesday
ab wheel 3xQS
Hip Swing 3x15
Crunches 3xQS

Wednesday
1 arm Pushups 5x5
Dips 3xQS
OHP 3xQS

Thursday
ab wheel 3xQS
Hip Swing 3x15
Crunches 3xQS

Friday
1 leg Squats 5x5
OH Squat 3xQS
Lunges 3xQS

As for my diet, I will be doing the following:
Breakfast: 1 scoop muscle milk. 1 serving greens+, Celery or other veggie, Piece of Fruit

(The breakfast veggie lasts me until damn near lunch, so theres no snack inbetween)

Lunch: Left overs from dinner OR a Frozen South Beach Diet Dinner and additional veggie OR Chicken and veggie

Snack: Fresh Spinach, Tuna (or Salmon or canned chicken), either a touch of salad dressing (no sugar) or a bit of Mayo

Dinner: Varies but typically a meat (usually chicken), veggies, and if there is a grain it is brown rice or whole wheat

Snack: no Sugar Yogurt OR Ricotta Cheese and frozen berries

The only drinks: Green tea with Splenda or Water
If I'm hungry at other times, I will be sticking to lean protein (probably chicken breast) and/or raw veggies.

I'm about 175 right now. I was 227 like 2 and a half years ago. It's doable. You'll have to ween yourself off the junk food. If you really want to eat burgers, do some heavy lifting (like where you reach failure within 5-7 reps) and eat it an hour or so after your workout.

I dunno what I weigh at the moment. Our scale got fucked up in moving and we haven't bought a new one.

I am at 210 right now. I think I can get to around 190 and still be healthy. I am just so broke that I can't afford healthy food.

Eating off the $1 menu is not a good way to keep fit, even if you rarely eat the bread like me.


I wish I had enough money to buy Xyience and take 68 supplements a day Sherk-style.

Meh Xyience is shit. You can actually supplement pretty cheap if you stick to the basics.

About all I can afford is whey. I've done some thermogenics and BCAAs, but I don't buy them consistently. Never even tried creatine.

If you just buy the Creatine Monohydrate, which is the only one really significantly researched, you can get it for like $0.22 per day so I stick with it and fish oil might be the most important supplement of them all (it's good for you in an amazing number of ways) and as long as it's enteric encoated then you can buy the cheap shit. Damn this all reminds me that I have to get my supplements together so I can start taking them again.

Anyways, analyze my routine fuckers :angrrry: lol. Seriously though anyone see any problems with my plan that I missed?

I've heard that it's better to only lift 3 days a week even if you go with a split, because it takes your nervous system about 24 hours to recover, meaning that even working another body part the next day messes with gains from the last workout. This was from a board where professional bodybuilders post. I dunno though.

I'd get a leaner protein powder if you're trying to lose fat, unless you're one of those people who can take tons of saturated fat and it doesn't store as long as you keep your carbs low. I've seen some research linking increased fiber to fat loss. You may want to supplement fiber or add stuff like canned green beans or old-fashioned oatmeal to your diet. I've gotten my best results when it comes to cardio from doing HIIT up this steep hill near my house. It sounds like what you're doing is pretty good for cardio though.


I'd eat more often though and with more protein. It looks like you just eat protein 3 times a day. I'm sure you know this, but you should eat once every 2-3 hours. Spread out the calories more. Buy a protein bar if you don't have time while at work. Try some fat free cottage cheese too. For that matter, why no egg whites?

I considered that with the lifting but since the Ab routine won't be that intensive and strength gains are a lower priority at the moment, I figure I can get away with it.

I'll probably go with a leaner powder when my bottle of Muscle Milk is gone but yeah carbs are my big enemy. I think my insulin resistance is all bitched up from so much sugar for years.

As for the protein I'm getting some in each meal (maybe you missed the tuna in my snack and I'm using the dairy as a protein in my last meal) although they are spaced a little far apart. Most of them are 3 hours apart with breakfast and lunch being 4 (but breakfast lasts for quite a while since I snack all morning with it). I might throw a shake in before bed once I pick up something leaner than Muscle Milk.

Right now it was no egg whites just because I'm hate getting up early enough to cook breakfast, but once I get tired of protein powder I'll probably start making omletes and freezing them for the week (surprisingly they reheat pretty well).