Doc's Workout Schedule and Diet Page

A lot of people ask me what I have done to loose 55 pounds and what I eat. I am going to share this with all of you.. Really it is no big secret, simply it is what everyone has said for years and years -eat healthy, excersize and when you eat, eat quailty foods. You should never be hungry so if you need to snack do so but eat healthy fruit or veggies not twinkies and Snicker bars.

I use a food diary to help me keep track of my calories, fat, carbs and protein intake. There are many of these service on the internt right now I am using one called My Food Diary.com. Since I am trying to add mussle to my body it is important to have enough of everything there to build it. Lot's of people skip meals when trying to loose weight, while at first you may loose weight you are really going aginst what you want to do. Your body will shut down because it thinks it is starving. It will squeeze everything out of what you give it and store what it can, this will actually lead to fat gain. So, EAT! I can't stress this enough, eat but eat well. I eat four to six times a day each meal is between 100 and 300 calories, no more than 20% from fat, 30% Carbs and 40% Protein. I drink over a gallon of water each day. If you want a good idea of what you are putting in to your body you can look it up here!

Now on to my workout and diet:

Weights

Day 1 -Chest and Delts (Saturday)

  • Bench Press 3 sets of 8
  • Incline Bench Press 3 sets of 8
  • Chest Flys 3 sets of 8
  • Incline Chest Dumbell Press 3 sets of 8
  • Decline Chest Dumbell Press 3 sets of 8
  • Dumbel Front Deltoid Fly (raise) 3 sets of 8
  • Dumbel Lateral Deltoid Fly (raise) 3 sets of 8
  • Military Press Machine One set of 8 at each postion
  • Machine Rear Delt Fly 3 sets of 8
  • Ab Crunches 3 sets of 15

Day 2 -Lower Body And Core Training (Sunday)

  • Machine -Bi-lateral Hamstring curl 3 sets of 8
  • Machine -Leg Extention 3 sets of 8
  • Squat -3 sets of 8
  • Hack Squat 3 sets of 8
  • Seated Calf Raises 3 sets of 8
  • Standing Calf Raises 3 sets of 8
  • Machine Back Extention 3 sets of 8
  • Ab Crunches 3 sets of 15

Day 3 -Back and Lats (Tuesday)

  • Machine Assisted Pull ups Wide grip 3 sets of 8
  • Machine Assisted Pull Ups Close grip 3 sets of 8
  • Machine Diverging Lat Pull Down 3 sets of 8
  • Cable Back Row 3 sets of 8
  • Cable Lat Pull Down Wide Grip 1 set of 8
  • Cable Lat Pull Down Close Grip 1 set of 8
  • Cable Lat Pull Down Reverse Grip 1 Set of 8
  • Cable Lat Pull Down Behind the Neck Wide Grip 1 set of 8
  • Dumbell Horzontial Row 3 Set of 8
  • Dumbell Shrugs 3 sets of 8
  • Ab Crunches

Day 4 -Arms (Thursday)

  • Machine -Preacher Curles 3 sets of 8
  • Barbell -21's 3 sets of 8
  • Dumbell Alternating Bicep Curles 3 sets of 8
  • Cable Tricep Push Down 3 sets of 8
  • Cable Tricep Extentions with Rope 3 sets of 8
  • Machine -Assisted Dips 3 sets of 8
  • Machine Tricep Extention 3 Sets of 8
  • Barbell -Skull Crushers 3 sets of 8 plus Tricep burn
  • Ab Crunches 3 sets of 15
  • Machine -Back Extention 3 sets of 15

*note before every workout I do 8 minutes on a Cross Country Ski machine for warm up. Usually the machine says it's 150 calories burned. Racquetball is played on Thursday Mornings for 2 hours, Friday Night 1 hour, Saturday 1 hour and Sunday for 1 or 2 hours. But... I will play raquetball whenever I can!

Diet

With all this extreme dieting going on and talk of no/low carbs lots of people are really missing the point. A carbohydrate is a sugar. There are two types complex and simple. Simple carbs are the ones you need to look out for. They are found in processed foods, white bread, white pasta and any food where the sugar content is high! Try switching to whole wheat breads and pastas. They are simply better for you than the stipped of all nutrition white flour ones we Americans seem to love so much.

Typically I eat for like this:

Breakfast (Weekdays)

  • 2 Packages of regular oatmeal
  • 2 scoops of Met-Rx Protein Plus power in the oatmeal
  • 1 Orange
  • 1 Apple

Snack (Weekdays)

  • 1 -3oz Package of Lite StarKis Tuna

Lunch (weekdays)

  • Lean Cusine Microwavable Lunch
  • 19 baby Carrots
  • 1 Apple

Dinner

  • Fish, Chicken or lean beef steak
  • Steamed Fresh Vegtable
  • 1/4 Cup of Brown Rice or Baked Sweet Potato

Breakfast Revisited (weekends)

  • Met-Rx Meal Replacement shake made with Water and Ice

Lunch Revisited (weekends)

  • 4 -Oscar Mayer Over Roasted Turkey Breast 25 cals a slice, 0 fat, 0 carbs, 13g of Protein.
  • 2 Slices of Lite whole wheat bread 80cals, 20 carbs, 1g fat 2g Protein
  • 9 baby carrots or 1 apple

Post Workout

  • 1 -Met-Rx Meal Replacement Shake water, ice and a banana.

    Why you may ask the Banana? Because when you workout you deplete enegry stores and you need to get the replacement fule to them asap. Also to aid in the anaobolic process you have to get the protein shuttled to the mussles asap. So, the banana spikes the insulin in your body due to the high sugar content, they aids in the proteins getting to the mussles quicker! Also remember to advoid fats up to an hour after a workout but EAT! Fats slow the digestion process and slows down your body getting what it wants NOW!

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