I am going to be working out twice a day starting tomorrow. This is my program:
Monday, AM: 25 eccentric push-ups, as many as I can at a time. 4x6 barbell row. 5 minutes squat thrusts.
Monday, PM: either 2x15 or 3x10 push-ups on incline. either 2x15 or 3x10 facepulls. forearm and grip work. 5 minutes jump-roping.
Wednesday, AM: 4x6 alternating front squat and deadlift. isolation work for glutes and calves.
Wednesday, PM: ~6 1/8 mile all out sprints on track.
Friday, AM: 25 eccentric chin-ups, 25 eccentric dips, both as many as I can at a time. 5 minutes jump-roping.
Friday, PM: either 2x15 or 3x10 for each chin-ups and drips with bands. forearm and grip work. 5 minutes squat thrusts.
Tuesday, Thursday, Saturday, Sunday: ~2x week, possibly a swim, walk, 30 minutes on the elliptical, or short run.
I am master of strict dieting when it comes to cutting. But this is not what I am going for anymore. I’ve had an eating disorder half my life. Lifting weights really helps me keep it under control, since I need to eat to perform. I am now looking to shed some of the obsession that comes with keeping such a strict diet all the time.
I weigh bewteen 145-150lb, am female, and 5’9". I have a pretty tiny body frame, and I am moderately lean. It looks as if lift weights or play sports. I don’t actually play sports, I just get that a lot from people who don’t know me.
I am thinking of keeping excellent and timely pre and post workout nutrition, and kind of winging the rest. By winging the rest, I mean eating moderate amounts of clean foods, and not counting calories.
I have never done a strength routine before, and am looking for advice on how to gain the most strength, while staying lean, and keeping muscle size to a minimum. I would like to gain some muscle mass, but one of my goals is to be able to manipulate my bodyweight. I need some sort of balance.
My eating and supplement schedule for the days I workout 2x a day would look something such as:
pre-workout meals: 3/4 cup dry oatmeal, 1 1/2 scoop protein shake
post-workout meals: 1 1/2 scoop protein shake, 5g BCAA’s, 5g creatine
I would workout at 12:30pm and 4pm. So there would be no solid meals until after both workouts. I hate the feeling of having things in my stomach while training, and was wondering if only having shakes and oatmeal would hinder my results.
I have surge, but am not sure if my workouts would warrent its use, what do you guys think? Maybe just 1/3 a serving each time? Or don’t even both?
I feel as if I have so many more questions to ask, but I can’t think of them right now. I am basically looking for a critique, advice, tips, guidelines, a complete overhaul, suggestions on foods and supplements, a slap on the ass, anything goes really.