whats your guys work out routine/ diet

[SpacemanSpiff]

First day:
Weight room, chest, triceps, biceps, shoulders, and back. Situps and stretching

Second day:
Either a 1.5 mile timed run, or a 20-30 minute jog at my own pace. Situps and stretching.

And that pattern continues on repeat... I don't take days off, but I do vary my workout intensity depending on how I feel. I also eat whatever I want, whenever I want. However, I only drink diet pop, water, juice, and milk.

5'11, 165.

[Whtwolf14]

I try to run at least 3x a week for 2 miles (I took a minute off my mile BTW:cool: ). I was doing 3 miles but dropped it back to 2 miles as I felt like total crap. As the weight drops off I will bring it back up to 3.

On days that I don't run, or if I feel like it, I do Body weight routines and throw around my Kettlebells for strength and more conditioning.

My diet is not very strict, but I try to keep my calorie intake down. I usually have a Met-Rx shake in the morning, and a Healthy Choice in the evening and drink water all day.

[JudgeDredd]

My workout routines and days vary depending on my posted schedule; but usually go something like this:
Physical Conditining usually three times a week for two hour increments. Workouts covered:
How to throw a medicine ball down a field and avoid the vomit left by a previous class
RUN
How to jump over a medicine ball/run around a medicine ball/ and how to crawl around a medicine ball all the while pretending it's a tac situation
RUN
How to throw a medicine ball against a basketball backboard
RUN
How to play basketball with a medicine ball
RUN
How to do push-ups on a medicine ball
RUN
How to do sit-ups with a medicine ball
RUN
How to play dodge ball with a medicine ball (My Favorite) :D
RUN
And finally, rest breaks on these and other workouts means.....run.

My diet:
Breakfast - Eggs (Unborn Chickens)
Lunch - Chicken (if you can get through the line)
Dinner - (Yep, you guessed it!) Chicken :eek:

[PMDL]

What I try to do:

M-W-F
Squat
Incline Press
Weighted Pullups

Use ladders right now (meaning one rep, rest, two reps, rest, etc), in a 1/2/3 rep format. Every couple of weeks I work up to a heavy single over 4-5 sets of one rep. Slow steady strength improvements and retention of muscle mass are the result.

Cardio-wise, I try to do something Sunday, Tuesday, and Thursday. Usually end up running on Tu/Th, and doing some sort of boxing-based workout on Sunday. I'd like to expand that to a second boxing session, and I've been testing other options like complexes and Olympic lifts with brief rest intervals.

Eating, right now I'm dieting, which means 1g/lb of protein, some healthy fats, veggies, and not much else. I cheat some on the weekends and maybe during the week so my metabolism doesn't crash too hard. Fat's coming off steadily and CV capacity is moving up.

[Oscarsjava]

Just altered my routine:

ABCXBCAXCABX

A: Chest/Back
_Barbell Bench Press
_Dumbbell Bench Press
_Dumbbell Fly
_Cable Upward Pull
_Incline Bench Press

_Dumbbell Bent-over Row
_Cable Seated Row
_Wide Grip Seated Row
_Cable Close Grip Pulldown
_Trap Bar Shrug

B: Legs
_Sled 45° Leg Press
_Dumbbell Lunge
_Dumbbell Step-up
_Barbell Good-morning
_Lying Leg Curl
_Sled 45° Calf Press

C: Shoulders/Arms
_Dumbbell Lateral Raise
_Dumbbell Shoulder Press
_Barbell Shoulder Press
_Cable Upright Row

_Barbell Curl
_Preacher Curl
_Dumbbell Concentration Curl
_Dumbbell Preacher Curl

_Skull Crusher
_Cable Pushdown
_Dumbbell Kickback

_Dumbbell Hammer Curl
_Barbell Wrist Curl
_Barbell Reverse Curl

Run on A, C and X days, 2 miles.
If too tired to run adequately, cross train with bike or elliptical.

I've found myself to be a lot hungrier lately, so I've upped calories to around 3,100 - 3,300. Bodyfat has dropped from 36% to 22.6%. Still mostly around the gut though.

[DontPullMeOver]

i need to start working out.
220lbs
6'2''
max bench:170lbs---need: 239lbs yea right ;)