My name is Flip!
Ive been lurking around for at least 7 to 8 months. Theres alot of information that needs to be digested here so ive spent most of my time just reading.
I would like to get some feedback on my training program.
Ive been working out now for 2 years, i picked up mountain biking about a year and a half ago. and after falling in love with it ive decided to start racing. Ive allready had my first race. got my second race this weekend!!!
The conflict is that i still want to get bigger. I know that biking goes against getting bigger but i dont want to stop doing either.
So i will try to be as detailed as possible just to see what some of u say.
I am 29 years old
5’10" between 165-175 i need that 10lbs flux for the races.
but i would say im usually around 168ish. I would like to get to about 180 of solid muscle.
I full body train 3 times a week
I warm up with stretching, push ups, pull ups, jump rope, exagerated jumping jacks
for the work out.I do all the usual stuff. I try and variate the tempo and stuff every 6 weeks.
And lots of different AB movements from trunk curls, biclycles, weighted decline situps. I switch the ab exercises around.
I also once a week do 90 flights of staircases(i go up and down my building 3 times)
As for the Biking I usually ride 4 to 5 times a week. I go to the trails around 3 times and thats usually a 20 mile affair.
I do the road once or twice and thats usually a 30-50 mile affair.
So the upside to all this activity is i get to eat alot which i like to do anyways!!! Lucky ecto that i am quick metabolism!!!
So i know nutrition is optimal to get the body composition you want.
A normal eating day for me is as follows.
I dont eat before i work out in the mornings.
I wake up have Nanovapor and get to work.
Post workout I have my shake with a banana scoop of superfoods & peanut butter all in the shake.
I also eat an egg, turkey & Cheese sandwich with 100% whole wheat bread omega 3 eggs 2%cheese etc. I usually wash it all down with water.
everyday i pack a lunch. if not i would startve i work driving around so its awesome to have my bookbag cooler
with all my goodies in it. In my goodie bag i have…
Whole wheat peanut butter and jelly (smart balance peanut butter & and polaner jelly)
I also have a whole wheat turkey, ham & cheese sandwich.
3 slices of each ham and 1 slice of cheese usually swiss, but i go between pepper jack, muenster, gouda, blue just for variety. I do put smart balance mayo and deli mustard
i also in my bag have yogurt, cottage cheese, string cheese, almonds, an orange, apple, grapes, watermelon, pineapple.
I also have 2 kashi bars one hard and one soft. like those apple ones that are kind of like nutragrain bars but without the high fructose corn syrup.
So thats what i eat throughout the day usually not even every 2 hours im usually eating about every hour.
I usually ride in the evening. so then when im done wit that im ready for dinner! oooohhhhh ddiinnnnnnneeerrrrr
I know this is supposed to be the meal u eat less carbs nad stuff, but as i said im usually fresh from a ride, and i visit my parents alot after i ride at least my dad since he lives close to the trail.
SO they know i try and eat healthy and for the most part they try and be patient with me but latin families like u to eat.
SO they try and stuff my face. usually chicken or steak which is fine. the thing is they only do the white rice thing which i think is fine since i usually just burned alot of stuff, but they ocasionally like to have fried stuff, and they are alsways trying to stuff desert down my face!!!
When i eat at home i try and stick to good stuff. like whole wheat burritos, brown rice, grilled chicken, whole wheat pastas,a nd organic tomatoe sauces with no HFCS.
So this is what an average day for me is like with trainig and nutrition.
Now remember my goal is to try ang get to 180lbs of good muscle. I will put a pic up so u can see what my body composition kind of looks like.
I know this is my first post and its basically a blog novel, but i eagerly anticipate your guys reactions & replies. Till then…
Keep the dream Alive…Make the dream a reality…LIVE THE DREAM!!!