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Some Advice On My Day/Routine

Needs some advice and/or comments on my routine/day.

Goal:
To lose fat, get back down to target weight of 185, build muscle endurance (for MMA Training), and get stronger.

Background:
I’m 5’11. Been working out for over 2 years. Started at 250. Went down to 185, and now back up to about 210-215.

Routine:
Wake up 5:30AM and have a bowl of oatmeal.

Get to the gym at 7:00am.

Run 2 miles then depending on the day I do:

:: Mon/Wed ::

Complex workout: Deadlift, Bent Over Row, Power Clean, Military Press, Squat, Good Mornings

7 Reps Each x 4 Sets @ 75 lbs

If I have some time I will work on some isolation work.

::Tues/Thurs::

Dips (Body weight) 10x4
Some type of ab work
Benchpress (145) 5x5
Pull Overs (70) 10x3

If I have some time I will work on some isolation work.

:: Friday ::

Deadlift (185) 5x5
Squats (135) 5x5 (Working on form)

If I have some time I will work on some isolation work.

End session with some stretching

Get ready and head to work. (8:30AM)

Once I get to work, I have a RTD Myoplex Light Shake (About to start making my own shakes soon)

At around 10AM I have an apple.

At 11-11:30 I have either a can of tuna or 3-4 egg whites.

Lunch is at 1:30PM (Left overs from previous night).

Banana around 3-4.

Dinner around 6-7. Usually chicken breast (grilled or baked) with some type of vegetables.

Sleep at 10. Sometimes 11.

Any tips or comments regarding my routine, workouts, or diet would be greatly appreciated.

1 quick thing : If you’re going for MMA type endurance, don’t run 2 miles. That works your cardiovascular energy system, not your lactic energy system.

If you’re not running 2 miles in the ring, don’t run 2 miles in the gym.

Here’s some articles to help ya out:

http://www.T-Nation.com/findArticle.do?article=06-085-training

http://www.T-Nation.com/findArticle.do?article=06-067-training

[quote]usho wrote:
Once I get to work, I have a RTD Myoplex Light Shake (About to start making my own shakes soon)

At around 10AM I have an apple.

At 11-11:30 I have either a can of tuna or 3-4 egg whites.

Lunch is at 1:30PM (Left overs from previous night).

Banana around 3-4.

Dinner around 6-7. Usually chicken breast (grilled or baked) with some type of vegetables.

[/quote]

Your nutrition is horrible man. Your barly eating.

Maybe 2000 cals.

Read the following:

7 Habits of Highly Effective Nutritional Programs
http://www.T-Nation.com/readTopic.do?id=459493

Massive Eating Reloaded, Part I
http://www.T-Nation.com/readTopic.do?id=459429

Massive Eating Reloaded, Part II
http://www.T-Nation.com/readTopic.do?id=459431

I eat more for breakfast than you do in your first 3 meals. You seem to have a pretty busy schedule, how the hell do you expect to keep up energy and build some muscle if your eating so little?

Ok, so I see that I’m not eating enough.

I guess I was under the whole Calories taken < Calories expended = loss of weight, which is my primary goal.

Btw… When I say “left overs from the night before” it’s equivalent to a full meal because I cook 2 servings a night.

Should I add something to my breakfast? Have more then a shake PWO? I know I need more then a banana between lunch and dinner. Anything else I could add?

Other then the cardio portion, is there anything I need to modify with my daily workout?

My primary goal is to get back down to 185 and maintain it. I was there before and I fell off due to many different issues (new schedule, started school agian, diet fell off), but I’ want to get back and stay there.

[quote]usho wrote:
Ok, so I see that I’m not eating enough.

I guess I was under the whole Calories taken < Calories expended = loss of weight, which is my primary goal.

Btw… When I say “left overs from the night before” it’s equivalent to a full meal because I cook 2 servings a night.

Should I add something to my breakfast? Have more then a shake PWO? I know I need more then a banana between lunch and dinner. Anything else I could add?

Other then the cardio portion, is there anything I need to modify with my daily workout?

My primary goal is to get back down to 185 and maintain it. I was there before and I fell off due to many different issues (new schedule, started school agian, diet fell off), but I’ want to get back and stay there.

[/quote]

As to the nutrition portion, re-read the 7 rules.

You want to have protein with every single meal you have.

Couple other thoughts:

1.) Oatmeal is a fine breakfast. The next-time you’re at the store, buy some wheat-germ, some oat-bran, some milled flaxseed, and a bunch of frozen blueberries.

Mix-up the germ/bran/flax in roughly equal amounts and stick it in the fridge/freezer. The next time you make oatmeal, throw about 5-6 tablespoons in with the oats and dump a bunch of blueberrys in as well. Add a half-scoop of whey protein. It’s tasty. I call it power-oatmeal.

2.) Sleep more. Seriously. 6 hours of sleep a night isn’t good.

3.) You need to get stronger. Keep lifting. Your program isn’t horrible, but it seems a bit of a mish-mash. Search on this site for other strength-focused programs. Remember, you’re not a body-builder.

4.) Sprint. Don’t jog.