Hey, wussup? Though I would make one of these because I was really bored. My morning and evening workouts are always the same, rarely ever change them because, to be honest, at the time of day that I do them, I am on autopilot.
I must warn you that this is pretty intense, I am a bit crazy
4:30AM - Wake up, drink a glass of water with a scoop of protein powder in it and wash my face, quick stretch.
4:40AM - 30 minutes on the treadmill warmup (6-7 mph)
5:10AM - 1 minute of knees up, 1 minute up/downs, 1 minute mountain climbers, 1 minute plank ups, 1 minute bicycle crunches.
5:15AM - 100 pushups, 100 sit-ups, 100 squats, cool off, stretch again.
5:30AM - Shower, do a crap load of hygiene, get dressed for the day.
6:15AM - Breakfast.
6:30AM - Make lunch and load snacks into my car (well, I use my backpack and my locker until I can drive. Soon baby!)
6:45AM - Head off to school.
7:30AM thru 2PM - School. I have one hour of weight training, eat 3 small meals: one at lunch period, one at lunch, one after school.
2PM thru 2:30PM - Chat with friends, get home somehow.
2:30PM thru 3:20PM - Homework, mess around on computer, practice trumpet, free time.
3:20PM - leave for work, then work. Work: I need to leave a bit of a different section for this one all together. I am an instructor at my gym. I teach karate to kids and kickboxing to adults. Sometimes I will work all hours (I only work 2 or 3 hours, depends on the day). If there is not enough kids/adults for me to work, then I will work out that hour. I usually get 4 a week, we are usually pretty slow in the summer. The workouts are a bit of a grab bag: sometimes cardio, sometimes kickboxing (bags, pads, and sparring), sometimes Jiu-Jitsu, sometimes something else insane that my co-workers love to put me through.
6:30PM or 7:30PM - Arrive home, eat dinner, visit with the family, maybe watch a TV show.
7:30PM or 8:30PM - This time is dedicated to my usual trolling of MMAF, and
other stuff on the computer. Maybe play a little xbox.
8:45PM - 100 more pushups/situps/sqauts, shower, hygiene.
9:15PM - Bed.
As for eating, I am 100% nutrition man. I eat 6 small meals a day, never eat sweets, eat minimal dairy, drink at least 1 gallon of water a day. Here is someone that I highly recommend, he has great recipes that are balanced, healthy, easy and a lot for the working man and the student that can be put together in a flash and eaten quickly. He tells the truth about losing weight and gaining muscle. His website puts together plans for eating and reasonable standards when losing weight and gaining muscle. Check out his website and his YouTube. I am not advertising for him, I truly believe in what he is saying and it has helped me tremendously and my life is all around better because of his videos. I don't use his workouts because I don't lift weights at home, but I would recommend them for anyone looking for some good muscle building workouts. I use this guy's website and videos religiously and it works amazing, not to mention how everything he shows you is quick and cheap. You can look at him and decide for yourself if it works.
On the weekends my plan is usually the same, but with a lot more rest. I do some high cardio at lease 1 day of the weekend, usually both. Sometimes it is a 50+ mile bike ride, tennis, ultimate frisbee, or something along those lines.
I also take regular trips to the chiropractor, doctor, nutritionist, and massage therapist (my mom
haha). This helps my recovery, I also do "ice" baths (I am too lazy to do actual ice baths, so I just turn my bath to the coldest setting, works well).
5.5% body fat
Pretty freaking ripped to be honest, with this schedule, almost anyone should be.
If you want me to explain anything more, please leave a comment, I will respond ASAP.
Cornerstones of my success:
- Nutrition (limited dairy, no sweets, no bad fats, NO DRINKING - it's not legal for me, but I have no intention of ever drinking, NO DRUGS - once again, never done, never will)
- Hard work: I always push myself 100% to my abilities, never cut a drill short (unless injury, feelings a nausea, etc), all of those "okay, one more" add up over time.
- Time: I can do this with school, and a job, and still get about 8 hours of sleep a night. You should be able to too!