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Hows my diet look and how does my workout routine look?

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  • Hows my diet look and how does my workout routine look?

    Where to start....

    I think its possible I am combining a few things I learned from Tim Ferris 4Hr Body book (occams protocol) and what I have learned so far from reading the Primal Blueprint (not finished yet).

    So you guys let me know if it sounds like I am on the right track,

    Ive already been doing the slow carb diet (from 255 to 229 in roughly 2mos or less) and with what I read from the Primal Blueprint, that got me off Beans.--

    So my diet is basically veggies, meat, fish, avocados (need to add some fruit) , fresh salsa, coconut milk, coconut oil, butter, eggs, dark chocolate (70-85%), walnuts, pecans, cashews and water. I occasionally eat corn tortillas and sweet potatoes. Is there a point where I might not be consuming "enough" carbs?

    I've been walking 4 or more times a week and I have been working out 2-3 times a week using a couple of dumbells at home.

    The following is the workout I want to do, but the only problem, it doesnt have much of a play factor and I for the life of me, dont know what to do for that. I live in north carolina (originally from cali) where there is no water, no sand, no pick up basketball, no handball courts---so I feel limited to working out and walking. Any suggestions appreciated

    Here is a link to the workout I am thinking of doing,

    Gordon LaVelle's Short And Intense Bodybuilding Training System | Muscle & Strength

    You alternate between heavy days of doing less reps more weight and higher reps less weight.

    5-8 reps on heavy days
    8-15 reps on light days.

    Day 1 - Chest and Triceps
    Day 2 - Back, Biceps and Abs
    Day 3 - Quads and Calves
    Day 4 - Shoulders and Hamstrings
    Day 5 - OFF

    Day 1
    Chest & Triceps
    Exercise Sets Rep Goal
    Incline Bench Press 1 5-8 or 8-15
    Decline or Flat Barbell Bench Press 1 5-8 or 8-15
    Close Grip Bench Press 1 5-8 or 8-15
    Lying Tricep Extension 1 5-8 or 8-15
    Day 2
    Back, Biceps & Abs
    Exercise Sets Rep Goal
    Wide Grip Lat Pull Down 1 5-8 or 8-15
    Barbell Row 1 5-8 or 8-15
    Seated Cable Row 1 5-8 or 8-15
    Barbell Curl 1 5-8 or 8-15
    Hanging Leg Raise 1 5-8 or 8-15
    Day 3
    Quads & Calves
    Exercise Sets Rep Goal
    Squat or Leg Press 1 5-8 or 8-15
    Leg Extension 1 5-8 or 8-15
    Thigh Adductor 1 5-8 or 8-15
    Donkey Calf Raise 1 5-8 or 8-15
    Day 4
    Shoulders & Hamstrings
    Exercise Sets Rep Goal
    Military Press 1 5-8 or 8-15
    Side Lateral 1 5-8 or 8-15
    Rear Delt Lateral Raise 1 5-8 or 8-15
    Barbell or Dumbbell Shrug 1 5-8 or 8-15
    Leg Curl 1 5-8 or 8-15

    How does that look?

    Any suggestions?

  • #2
    Forget that bodybuilding type lifting split, and stick to the heavy, low rep stuff (squats, deadlifts, benchpress, dips...) 3 times per week. Google "starting strength" and use that program for a while, you'll get more out of it. HEAVY with lower reps. And get some sprinting in as well, at lease once per week.


    • #3
      I don't like that workout split either. Have a leg and upper body split and work out 3 times per week. Use the main lifts above all. Anywhere between 4 and 10 reps per set is fine, just make sure your total number of reps per exercise add up to 25-30.
      Ye shall know them by their fruits.