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Is my workout routine lacking anything?

post #1 of 10
9/13/09 at 11:14am
Thread Starter 
So I have been doing this for the past six months with good results so far, still have a bit more body fat to lose before I start to see any muscle definition. What I want to know is if there is anything vital that is missing from my routine.

I have a swiss ball, rowing machine, pull up tower.

What I do is stretch out, then work the swiss ball with leg lifts, bridges, side crunches, crunches, and straight back airplanes. Then I get on the tower and do push ups, pull ups and dips, then its rowing time, usually 45 minutes. On the weekend I usually head out for a 60 mile ride on my road bike. I eat a very carefull diet, mostly fresh fruits and veggies, lots of salmon, bean soup, plain rolled oat oatmeal, drink only water.

I do this routine five days a week. My goal is to slim down and build strength, not big muscle. Does this routine seem adequate or am I missing something?

thanks
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post #2 of 10
9/13/09 at 11:26am
Quote:
Originally Posted by J P D View Post
I eat a very carefull diet, mostly fresh fruits and veggies, lots of salmon, bean soup, plain rolled oat oatmeal, drink only water.


thanks

Probably most important thing that you wrote - keep it up.
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post #3 of 10
9/13/09 at 1:20pm
I would add upright rows and shrugs to work out your neck and upper trapezius- it's not a very practical muscle, but it works wonders aesthetically in making you looking stronger.
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post #4 of 10
9/13/09 at 1:34pm
Squats and DLs. No, you won't get "huge" right off the bat.
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post #5 of 10
9/13/09 at 1:52pm
I wouldn't eat salmon more than once a week (assuming most of it is farmed). Mix up your protein sources a little more (yogurt, cottage cheese, egg whites, other meats). Try using a fiber supplement (metamucil or citrucel powder) two or three times a week.
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post #6 of 10
9/13/09 at 4:53pm
Thread Starter 
Thanks for the replies.

Why do you make the comment not to eat salmon daily? Is it due to mercury levels? Because I could eat salmon for breakfast lunch and dinner. I usually have salmon twice a week along with brown rice, I do make omelets with chicken, brown rice, green pepper, and garlic...usually twice a week and then bean soup the rest of the nights. I also mix it up on occasion with stuff like cabbage, kraut, or spinach. Can't handle dairy so cottage cheese and yogurt is out of the question.

I will start doing squats and deadlifts, I have a 45lb bar and two 10lb plates.

Thanks again for the replies, I'm not looking to get serious about this stuff, just trying to live a healthy and active lifestyle so I can enjoy my later years in good health. Figured I'd check in here to make sure I wasn't leaving out anything vital but it appears I have a well rounded routine going and it is something that I am confident I'll be sticking to for years to come.
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post #7 of 10
9/13/09 at 5:06pm
I'm glad you are adding the compound lifts. If you are really just looking for good health for your muscles/bones/body, you can't do much better or be more efficient than doing squats and deadlifts.
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post #8 of 10
9/13/09 at 6:52pm
squat more
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post #9 of 10
9/13/09 at 6:52pm
Quote:
Originally Posted by MetroStyles View Post
I'm glad you are adding the compound lifts. If you are really just looking for good health for your muscles/bones/body, you can't do much better or be more efficient than doing squats and deadlifts.

Metro, you sound like my high school football coach

And I completely agree
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post #10 of 10
9/15/09 at 4:06pm
Quote:
Originally Posted by J P D View Post
Why do you make the comment not to eat salmon daily? Is it due to mercury levels? Because I could eat salmon for breakfast lunch and dinner. I usually have salmon twice a week.....

Fish farming is getting to be more and more like beef/pork/chicken, it's very competitive with low profit margins so the farmers cut as many corners as they can to stay profitable. They feed the fish the cheapest trash they will tolerate, give them drugs since the diet and living conditions make them sick, put dye in the food so they look normal (without the dye their flesh would be grey), etc.

This is about recent problems in Chile: http://www.nytimes.com/2008/03/27/wo.../27salmon.html

China is a big source of farmed seafood: http://www.nytimes.com/2007/12/15/wo...ia/15fish.html

ALL food is contaminated one way or another but you'll be OK as long as you eat a wide variety of foods (don't eat the same things over and over). I don't think eating salmon twice a week should be a concern, just not 3 times a day.
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