Thanks Jamo,
First for my cardio I ride my bike for 30 minutes outside,then I would do 30 yard sprint/walk for 30 minutes everyday.Also for the work out is the 1 set of 12 ok since I use the Total Gym and free weights or should I modify it?I realize I forgot to mention my routine which I was doing Mon,Wed & Fri.
Ab routine-2 x 20
Hanging knee raises
Hanging Reverse Crunches
Crunches
Criss Cross
I should have explained my work hours & days better;I work Saturday,Sunday,Monday and Thursday's from 10pm-7am.
As my diet goes I haven't been following a set eating schedule because it is hardest part to figure out since I work overnight;we have a 15 minute break then an 1 hour lunch and another 15 minute break.I didn't really know how sort it out what to eat at which time.I usually just ate Quaker weight control oatmeal for my 2 breaks or strawberries & bananas cut up together,then for my hour lunch I would have one of the food choices I have listed below.I drink water,Powerade Zero,lemonade made with splenda and diet drinks;but I try to avoid the drinks if possible.
I didn't really keep track of calories because I sat down one day to calculate it and realize I had only eaten 2000 calories,that was on my off day.Also I do supplement Whey protein shakes mixed with frozen berries and some times I use organic peanut butter.I didn't think I was eating enough to really worry about it;any suggestions/tips will be gladly appreciated.
*Food Choices*
Chicken Breasts
Fish(Tilapia or Whiting)
Brown Rice
Whole Wheat low sugar bread
Sweet Potatoes
Sliced Turkey
Ground Turkey
Turkey Burger
Mike
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I presume ..
..You sleep until 11 am or maybe 1pm if you finish work at 7am . Lets say you get up at 1pm .
Breakfast :
1/2 cup of oatmeal
6 egg white
1 apple
Coffee (if you drink it )
Wait an hour
Workout !
after working out
25 grams of pure whey
2 scoops of Cytomax ( company name is Cytosport) go to www.allstarhealth.com and enter it on the search section .
1 teaspoon of Creatine
1 teaspoon of glutamine
wait an hour
Meal 2
6 oz of brown rice
6 oz of talapia
Salad
5 strawberries
Meal 3
2 scoop of pure whey in water and ice
Meal 4
6 oz of chicken (breast no skin)
2 serving of salad
Veggies
Meal 5 same as meal 3
Meal 6
same as meal 4
By now you working your night shift .
You will have two meals during the night both the same .
they are as follow
1 chicken Breast
3 rice cakes
5 strawberries
as soon as you get home , have a shake and go to bed !
I think you are on the right track , just be consistent . Make sure You keep your reps between 10, 12 - 15 reps
Hope this will help !
Thanks
Thanks Jamo,
The new diet helps out a lot;I needed something structured I could follow.As well as the new work out,I will start the workout Sunday and new diet when I get all of the items.
Thank you again
Mike