Opinions on my Routine

milesengel
milesengel Posts: 3 Member
edited November 2024 in Health and Weight Loss
Hello all, I am new to myfitnesspal and would like your opinions/ratings of my routine.

General Information
Height: 6'1"
Weight: 195 lbs
Goal: I would like to lose ~10 pounds (my actual end weight isn't that important to me, but I would definitely like to lose some fat and gain some muscle) and be in all around better shape. I'm not too concerned with getting huge muscles or a 6 pack or anything like that, but I suppose I would just like to be more defined in general.
Extra Info: Due to a medical condition it is very easy for me to injure myself when working out, as a result I tend to stay away from free weights and stick to machines. I find myself getting less stress related injuries this way. Planks (and anything with sustained holding) is also very hard on my joints, so I tend to stay away from them.

Diet
Breakfast: 3 Extra Large Eggs, 8oz Ham, 1 Tortilla, Hot Sauce (Homemade Breakfast Burrito)
During the Day:
  • 1 Protein Bar - 1 Hour Before Workout (270 Calories, 20g Protein)
  • 2 Scoops Protein Powder - Right After Workout (320 Calories, 40g Protein)
  • 1-3 Medium Sized Apples, depending on how hunger levels
Dinner: Variety of foods, typically totaling ~900 calories
Total: ~2000 Calories, 180g Carbs, 60g Fat, 120g Protein
Notes: On days I don't work out I eat everything the same except I don't have the protein powder (and breakfast might be cereal of similar caloric content)

Exercise
3 Days a week, Quasi Circuit Training
  1. Start with a 3 minute jog to get the blood flowing
  2. Sprint for ~2 minutes (until heart rate reaches ~170)
  3. 3 Sets of alternating push/pull machines (e.g. 1 Set Chest Press - 1 Set Row - 1 Set Chest Press - 1 Set Row - etc...). No resting between sets, weight set so that I can't do more than 8 reps in the first set and so that I do at least 3 reps in the last set.
  4. Bike for ~2 minutes (until heart rate is back up to ~170)
  5. Another 3 set of alternating machines (different machines, same concept)
  6. Elliptical for ~2 minutes (this time getting the heart rate to ~180)
  7. Core workout: Crunches (50), Side Crunches (50), Slow Leg Raises (60 seconds worth), and Stretches
  8. Repeat Core
  9. Repeat 2-8 with different machines
The workout takes ~45 minutes with the goal being to keep my heart rate between 150-170 for at least 30 minutes.

Replies

  • Cherimoose
    Cherimoose Posts: 5,208 Member
    A half pound of ham for breakfast? Anyway, a better warmup for the upper body joints is an exercise that works your upper body, like the elliptical or rower machine.

    I would add lower body strength training.

    I would do abs and cardio only at the end, so it doesn't impact your form on the other exercises. Take an adequate rest between sets and don't worry about the heart rate. The point of strength training is to lift heavy, and that's best done with adequate rest. Rushing between sets increases the injury risk. If you need to lose fat, eat in a calorie deficit.

    What medical condition prevents you from doing freeweights but allows you to sprint?

  • milesengel
    milesengel Posts: 3 Member
    Meant 4 not 8 oz. I was doing rowing for my warmup, but I recently moved to a new gym and their row machine has been broken for 2 weeks. Once it is fixed I will go back to a 5 minute row for my warmup.

    I do sometimes add lower body strength training, but it's not typical since my day job gives me a lot of leg work.

    I don't necessarily rush between sets, but I do do them back to back (with 30-60 seconds in between). I'm not interested in just strength training otherwise I would do separate day lifts. It all basically ties into my Lupus (my medical condition). I have weaker shoulders/elbows/upper body joints so focusing too heavily on one thing becomes an issue, hence I tend to do better on circuit training like regimens. I am able to sprint because, luckily, my lower body joints are largely unaffected.
  • JeromeBarry1
    JeromeBarry1 Posts: 10,185 Member
    You're doing a lot of cardio, but no HIIT. Why not?

    You're doing a lot of lifting, but no progressive heavy lifting with free weights. Why not?

    You listed, perhaps you even do, a lot of cardio before you lift. Why in the world?
  • MichelleWithMoxie
    MichelleWithMoxie Posts: 1,817 Member
    JeromeBarry1 wrote: »
    You're doing a lot of cardio, but no HIIT. Why not?

    You're doing a lot of lifting, but no progressive heavy lifting with free weights. Why not?

    You listed, perhaps you even do, a lot of cardio before you lift. Why in the world?

    why not? I do all of my cardio prior to lifting. Lifting is not my priority, but I know it is beneficial for me and my running, but as it's not my main fitness focus, it doesn't matter if it comes last. I'm never lifting to failure. Perhaps OP is similar.
  • MsHarryWinston
    MsHarryWinston Posts: 1,027 Member
    What's wrong with 8oz of ham for breakfast?
  • ccsernica
    ccsernica Posts: 1,040 Member
    edited May 2017
    By my calculations, you're getting a bit more than 2,000 cal/day. I don't know how you're calculating your breakfast burrito, but when I add it up using the USDA database it comes to 667 calories, assuming the hot sauce is negligible. (8 4 oz ham at 70 cal/oz, 3 extra large eggs at 80 cal each, 1 48g flour tortilla at 147 cal) Adding it up with your other foods (and assuming 2 apples of 70 cal each) that's right around 2,300 calories, not 2,000.

    300 calories may not seem like much, but it can make a difference over time.
  • ldwatene
    ldwatene Posts: 150 Member
    I agree with this poster...
    Cherimoose wrote: »
    A half pound of ham for breakfast? Anyway, a better warmup for the upper body joints is an exercise that works your upper body, like the elliptical or rower machine.

    I would add lower body strength training.

    I would do abs and cardio only at the end, so it doesn't impact your form on the other exercises. Take an adequate rest between sets and don't worry about the heart rate. The point of strength training is to lift heavy, and that's best done with adequate rest. Rushing between sets increases the injury risk. If you need to lose fat, eat in a calorie deficit.

    Don't focus on heart rate, weights first with longer rests between sets, then abs, then cardio. A better idea to warm up is to warm up for the specific weight exercise that you are doing with a couple sets of 15 reps at the lowest weight available. Normally 5kg on most machines. Then start stacking on more weight for each new set.

    Definitely add in lower body exercises.

  • Orphia
    Orphia Posts: 7,097 Member
    Are you enjoying this routine?

    Can you stick to it as long as it takes to lose weight, and will it help you keep the weight off once you reach your goal?
  • milesengel
    milesengel Posts: 3 Member
    @JeromeBarry1 My cardio is high intensity. As I am going near full for ~2 minutes each time I hope on a machine (I also wouldn't classify 2 minutes here and there as a lot of cardio). I explained why I don't do free weights, and there's nothing wrong with doing cardio before or mixed in with strength training. It's the entire point of a circuit training exercise.

    @ldwatene Why is doing cardio and abs at the end better? What advantage does it give your workout? If it's just to make sure your form is better during the strength training than I am not too concerned. I take extra care to make sure my form is always constant. I will add some lower body exercises in.

    @ccsernica Extra lean ham comes out to about 35 cal/oz, I use a fajitta tortilla (90 cal). That's 200 off your calculation right there. I typically only have 1 apple, so that's how I get to ~2000.

    @Orphia Yes, I find circuit training type routines to be much more enjoyable than other routines
  • ldwatene
    ldwatene Posts: 150 Member
    edited May 2017
    @milesengel - because the goal is to lose fat and gain some muscle. When operating at a defict weight loss is going to happen anyway but energy levels are going to be strained so best to put your best foot forward so to speak and focus that energy on lifting at optimal levels and then if one must do cardio save it for last when max energy and form is not such a big requirement. It's not hard to do cardio right but the more energy you use for lifting the better the results.
  • Rusty740
    Rusty740 Posts: 749 Member
    I think you are in good shape to make your goal with this plan. You've obviously put some thought into it to make it both achievable and enjoyable and those are the two most important things.

    My only thought would be that I'm not sure what you're overall calorie deficit is planned to be. By three days per week workouts at say 500 calories per workout and 2000 calorie intake daily (I'm guessing that's about a 250 cal deficit for you) I'm guessing you are going for about 0.5-1 lb per week weight loss? If so I think that's a nice moderate/achievable rate to go for and I bet in 3 months you'll be there.
  • Orphia
    Orphia Posts: 7,097 Member
    If you enjoy your routine, that's terrific.

    Most people think they have to punish themselves exercising to lose weight, then wonder why they can't stick to it.
This discussion has been closed.

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