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Posted: 3/10/2011 4:17:27 PM EST
45 years old, single, and determined to get into top shape. So:

(Mon/Wed/Fri)

4:15AM - wake

4:25AM - swim (45 minutes)

5:30AM - meal 1 (protein shake, 160 calories)

8:30AM - meal 2 (turkey/cheese on 1/2 pita pocket, 370 calories)

10:30AM - stairmaster (45 minutes)

11:30AM - meal 3 (protein shake, 160 calories)

2:30PM - meal 4 (ham/cheese on 1/2 pita pocket, 380 calories)

4:30PM - weight training (45 minutes)

5:30PM - meal 5 (protein shake, 160 calories)

8:00PM - meal 6 (omlette, 370 calories)

8:30PM - sleep


(Tues/Thurs)

4:15AM - wake

4:25AM - elliptical (45 minutes)

5:30AM - meal 1 (protein shake, 160 calories)

8:30AM - meal 2 (turkey/cheese on 1/2 pita pocket, 370 calories)

11:30AM - meal 3 (protein shake, 160 calories)

2:30PM - meal 4 (ham/cheese on 1/2 pita pocket, 380 calories)

4:30PM - weight training (45 minutes)

5:30PM - meal 5 (protein shake, 160 calories)

8:00PM - meal 6 (chicken, almonds, 370 calories)

8:30PM - sleep


Sat

6:00AM - bicycle (45 minutes)

4:00PM - weight training (45 minutes)


Sun

day of rest


*****

Year divided into 4 three month-long training cycles of increasing/decreasing intensity (Winter/Spring/Summer/Fall) or Easy/Moderate/Hard/Moderate

Winter: 1 cardio, 1 weight traing session per day (12 workouts/week)

Spring/Fall: see above schedule (15 workouts/week)

Summer: 2 cardio, 1 weight training session per day (18 workouts per week)

8 weeks training, then 1 week off. Continual. Been doing it for over a year now.


*****

Would you say I am determined, or demented?






Link Posted: 3/10/2011 4:20:25 PM EST
I'd go with demented. Exercise is good, but that's a bit much.


And you typed it all out of arfcom.


Link Posted: 3/10/2011 4:20:37 PM EST
Well, at least you're well organized...

Link Posted: 3/10/2011 4:20:51 PM EST
Just a question, but how do you have the time? Are you retired or something?

Posted Via AR15.Com Mobile
Link Posted: 3/10/2011 4:21:17 PM EST
Depends on what you are trying to do. Tip top shape for you seems more centered around endurance, for someone else though, it could be power lifting all day.
Link Posted: 3/10/2011 4:22:37 PM EST
Only you can decide, OP. if you are happy and getting the results you want, go for it.
Link Posted: 3/10/2011 4:22:45 PM EST
Extreeeeeeeeeeeeme

Posted Via AR15.Com Mobile
Link Posted: 3/10/2011 4:23:49 PM EST

Originally Posted By skygod:
Just a question, but how do you have the time? Are you retired or something?

Posted Via AR15.Com Mobile

Union worker.

j/k...
Link Posted: 3/10/2011 4:27:09 PM EST
May I ask what you do for a living to allow enough time for your regime?

Oh, and I say keep up the good work!
Link Posted: 3/10/2011 4:27:49 PM EST
That's a nice workout plan.

I'd personally do weights in the morning before cardio stuff though.
Link Posted: 3/10/2011 4:28:06 PM EST
Originally Posted By skygod:
Just a question, but how do you have the time? Are you retired or something?

Posted Via AR15.Com Mobile


No, I work 40 hours a week (I go to the gym instead of lunch, one block away). And, I have no life.

Link Posted: 3/10/2011 4:28:39 PM EST
Originally Posted By bluezerosix:
Well, at least you're well organized...



Link Posted: 3/10/2011 4:28:40 PM EST
Too little real food. No mention of fruits and vegetables. No fish there is probably a lack of omega-3s.
Link Posted: 3/10/2011 4:29:10 PM EST
now we know why you're single.
Link Posted: 3/10/2011 4:29:34 PM EST
Originally Posted By tc556guy:
Only you can decide, OP. if you are happy and getting the results you want, go for it.


I'm getting results.

I'm not happy.

Link Posted: 3/10/2011 4:32:52 PM EST

Originally Posted By bluezerosix:
Well, at least you're well organized...




this is both a good and potentially a bad thing. what else are you doing with your life? i'm not seeing any balance, really. working out can be like a drug, bud––you have to approach life in a balanced way, not just as one binge after another.

if nothing else, it'll keep you from getting boring at cocktail parties.
Link Posted: 3/10/2011 4:34:48 PM EST
How long have you been doing that ?
Link Posted: 3/10/2011 4:36:02 PM EST
No offense, but that doesn't sound like much of a life.
Link Posted: 3/10/2011 4:36:11 PM EST
You should consider the lifestyle of what you are planning. If you are training for an event-by all means––continue. You need to mix things up a bit and allow for other activities. Especially social ones.

Balance is important-you are putting a lot of eggs in one basket. What happens if you have an injury and are out for a while. That could lead to depression (I know).

45 is plenty young. Factor in some things that are fun, social, and they can be healthy as well. We all need fall back options. BTW––where is the range time??
Link Posted: 3/10/2011 4:37:37 PM EST
[Last Edit: 3/10/2011 4:39:28 PM EST by K2QB3]
nvrmind, reread OP.
Link Posted: 3/10/2011 4:41:49 PM EST
[Last Edit: 3/10/2011 4:43:07 PM EST by Tekka]
You're eating too much protein and weight training too often throughout the week. Increase your intake of foods rich in vitamin A and beta carotene. Next set up a new weight training routine. Certain muscle groups like your legs and back should only be exercised throughly with weight/strength training once or twice a week as they need more time to heal and repair then other muscles. Do more cardio with the extra time you have available now that you're doing less weight training.

Oh and make sure you're getting 8-9 hours of sleep a day. Never ever underestimate the need for sleep when it comes to getting into shape. If you're not sleeping enough you can't be in the kind of shape you want to be.
Link Posted: 3/10/2011 4:43:40 PM EST
For someone in ca its decent
Link Posted: 3/10/2011 4:44:58 PM EST
Damn dude....I can understand if you were married....but aren't single guys supposed to have sex occasionally...I don't see it listed in your schedule.

AFARR
Link Posted: 3/10/2011 4:45:46 PM EST

Originally Posted By badeffect10:
No offense, but that doesn't sound like much of a life.

I'd probably off myself if I had to live like that...
Link Posted: 3/10/2011 4:46:29 PM EST
almost compairable to charlie sheen
Link Posted: 3/10/2011 4:46:35 PM EST
No reason to go to extremes like that at your age.

Just work out 3 times a week.

Unless you are training for something specific.

Link Posted: 3/10/2011 4:46:51 PM EST
If it is working for you then it is good

But I have never reaped the rewards the the whole "shitload of small meals" during the day thing
Link Posted: 3/10/2011 4:47:40 PM EST
Wow.

Overkill.
Link Posted: 3/10/2011 4:48:14 PM EST
Lighten up, Francis.
Link Posted: 3/10/2011 4:50:33 PM EST
Originally Posted By Nexus-7:
Originally Posted By tc556guy:
Only you can decide, OP. if you are happy and getting the results you want, go for it.


I'm getting results.

I'm not happy.



If you aren't happy, why do it?
Link Posted: 3/10/2011 4:51:30 PM EST
Originally Posted By Martlet:
Originally Posted By Nexus-7:
Originally Posted By tc556guy:
Only you can decide, OP. if you are happy and getting the results you want, go for it.


I'm getting results.

I'm not happy.



If you aren't happy, why do it?


He has to kill his free time somehow.

I guess.
Link Posted: 3/10/2011 4:51:46 PM EST
You should add some vodka soda and pussy into that regimen

Besides that, sounds good.
Link Posted: 3/10/2011 4:51:58 PM EST
[Last Edit: 3/10/2011 4:56:18 PM EST by thelaw09]
Nothing extreme about it, just so long as you're enjoying it.

I don't feel like typing it all out, but this is what I do.

-Eat the same things at the same time 6 days a week. I re figure my diet about every 8 months, but make minor adjustments as needed.

-lift weights 5 days a week

-run 3 days a week

-1 endurance/ weight training session(Gym Jones style) per week.

ETA: Asking if a workout and diet based lifestyle is extreme in GD is like posting in a general community forum asking if having 20,000 rounds of 556 on hand is extreme. Extreme is different to everyone.
Link Posted: 3/10/2011 4:53:50 PM EST
I could do that schedule rotating from 1 week of that to 1 week of more or less rest while monitoring my diet.

Doing that for how long you're planning I'd burn out.
Link Posted: 3/10/2011 4:54:41 PM EST
I'm tired just reading it.
Link Posted: 3/10/2011 4:57:23 PM EST
Link Posted: 3/10/2011 4:57:23 PM EST
You need to get drunk, laid and watch more cartoons. You're going to die, an old man, in perfect shape and nobody will give a shit.
Link Posted: 3/10/2011 4:57:51 PM EST
Too much activity

Too little rest

Not enough calories
Link Posted: 3/10/2011 5:06:26 PM EST

Originally Posted By Nexus-7:
45 years old, single, and determined to get into top shape. So:

(Mon/Wed/Fri)

4:15AM - wake

4:25AM - swim (45 minutes)

5:30AM - meal 1 (protein shake, 160 calories)

8:30AM - meal 2 (turkey/cheese on 1/2 pita pocket, 370 calories)

10:30AM - stairmaster (45 minutes)

11:30AM - meal 3 (protein shake, 160 calories)

2:30PM - meal 4 (ham/cheese on 1/2 pita pocket, 380 calories)

4:30PM - weight training (45 minutes)

5:30PM - meal 5 (protein shake, 160 calories)

8:00PM - meal 6 (omlette, 370 calories)

8:30PM - sleep


(Tues/Thurs)

4:15AM - wake

4:25AM - elliptical (45 minutes)

5:30AM - meal 1 (protein shake, 160 calories)

8:30AM - meal 2 (turkey/cheese on 1/2 pita pocket, 370 calories)

11:30AM - meal 3 (protein shake, 160 calories)

2:30PM - meal 4 (ham/cheese on 1/2 pita pocket, 380 calories)

4:30PM - weight training (45 minutes)

5:30PM - meal 5 (protein shake, 160 calories)

8:00PM - meal 6 (chicken, almonds, 370 calories)

8:30PM - sleep


Sat

6:00AM - bicycle (45 minutes)

4:00PM - weight training (45 minutes)


Sun

day of rest


*****

Year divided into 4 three month-long training cycles of increasing/decreasing intensity (Winter/Spring/Summer/Fall) or Easy/Moderate/Hard/Moderate

Winter: 1 cardio, 1 weight traing session per day (12 workouts/week)

Spring/Fall: see above schedule (15 workouts/week)

Summer: 2 cardio, 1 weight training session per day (18 workouts per week)

8 weeks training, then 1 week off. Continual. Been doing it for over a year now.


*****

Would you say I am determined, or demented?


That or your Gayer than Richard Simmons

Good work out regimen and food choices.
Link Posted: 3/10/2011 5:09:16 PM EST
So, OP, you're single and middle aged, looking to get into shape hardcore style

And possibly looking for a girlfriend?

Maybe even have your eye on one in particular?

Maybe she's even a liitle younger than you?

or not


Link Posted: 3/10/2011 5:13:56 PM EST
Originally Posted By Martlet:
Originally Posted By Nexus-7:
Originally Posted By tc556guy:
Only you can decide, OP. if you are happy and getting the results you want, go for it.


I'm getting results.

I'm not happy.



If you aren't happy, why do it?




'Cause he's trying to change that 830 PM entry to 'fuck a hot chick half my age'.

That's my guess.
Link Posted: 3/10/2011 5:15:30 PM EST
Originally Posted By Effenpig:
So, OP, you're single and middle aged, looking to get into shape hardcore style

And possibly looking for a girlfriend?

Maybe even have your eye on one in particular?

Maybe she's even a liitle younger than you?

or not




All the above.

Link Posted: 3/10/2011 5:16:39 PM EST
Originally Posted By Vicinity:
Originally Posted By Martlet:
Originally Posted By Nexus-7:
Originally Posted By tc556guy:
Only you can decide, OP. if you are happy and getting the results you want, go for it.


I'm getting results.

I'm not happy.



If you aren't happy, why do it?


He has to kill his free time somehow.

I guess.


You guess right.

Link Posted: 3/10/2011 5:17:20 PM EST
Are you starting from nothing?

If so you are going to hurt yourself.

I'm a 21 year old male and am working out 8 times/week and that is more than enough for me to be maxing the APFT.
Link Posted: 3/10/2011 5:18:44 PM EST
You should try to get off of 3 protein shakes per day. One is OK, two is borderline...3 is excessive.

They are called supplements for a reason.
Link Posted: 3/10/2011 5:20:57 PM EST
[Last Edit: 3/10/2011 5:21:43 PM EST by Nexus-7]
Originally Posted By Tekka:
Certain muscle groups like your legs and back should only be exercised throughly with weight/strength training once or twice a week as they need more time to heal and repair then other muscles.


Mon & Thurs: Arms (Barbell Curls/Dumbell Curls/Tricep Extensions/French Press)

Tues & Fri: Chest (Bench Press/Flies/Shoulder Press/Upright Rows)

Wed & Sat: Legs & Back (Squats/Deadlift/Lunges/Bent Over Rows)

Originally Posted By Tekka:
Oh and make sure you're getting 8-9 hours of sleep a day. Never ever underestimate the need for sleep when it comes to getting into shape. If you're not sleeping enough you can't be in the kind of shape you want to be.


Insomnia.

Link Posted: 3/10/2011 5:21:57 PM EST
Originally Posted By Nexus-7:
Originally Posted By tc556guy:
Only you can decide, OP. if you are happy and getting the results you want, go for it.


I'm getting results.

I'm not happy.



Of course you're not happy! I don't see "BEER" anywhere in that regimen. How do you expect to be happy without the occasional beer?!

(Not to mention the severe lack of hippity-dippity on the list, as well. Probably more important than the beer - although I find if you go out for a beer, you find the chicks!)
Link Posted: 3/10/2011 5:21:58 PM EST
I'm confused.

Define "In shape" - it means so many different things to so many different people.

Are you trying to lose weight? gain weight? Gains strength? Gain endurance? Look "cut" like a Men's Health model or a modern actor getting ready for shirtless scene?

I ask this, because it sounds like you might be focusing on the latter, and your diet concerns me.

Eat balanced meals and exercise well, and you will get fit. Anything else strikes me as obsessive, though I see a lot of it these days.
Link Posted: 3/10/2011 5:25:24 PM EST
Originally Posted By defenderhome:
You need to mix things up a bit and allow for other activities. Especially social ones.


I'm pretty anti-social. I don't fit in anywhere. I don't make freinds easily. I own a lot of guns. Sound familiar?

Originally Posted By defenderhome:
Balance is important-you are putting a lot of eggs in one basket. What happens if you have an injury and are out for a while. That could lead to depression (I know).


I'm depressed already. Have been pretty much my whole life.
Link Posted: 3/10/2011 5:25:48 PM EST
id say your......WINNING
Link Posted: 3/10/2011 5:25:54 PM EST
Drink alot and fuck 3 times a day for a month and see how you feel
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