Check out my new workout routine Plus my modified way for calories/protein

I am going to get back up at my old weight so here is the old school work out plan(20 rep squats+milk) that I'll be doing. Nutrition wise I'm good to go as I'll eat like I use to!

Here is my modified way for calories. This work out calls for you to drink a gallon of milk a day which is no problem for me as I love milk. But the problem is where I'm at that gallon would cost $6.25 and that would add up fast! I bought some powdered milk b/c of the cost and it has almost the same nutritional value. What I do is mix a ratio that should be enough for 4 glasses of milk in 1 glass of water. That one easy to drink cup is packed with nutrients.
Dry Milk Nutritional Value | LIVESTRONG.COM

Monday and Saturday

1. Squat: 1x20 add 5lbs each workout day
2. Light weight Pull-Overs: 1x20 for stretching rib cage
3. Pull ups, Dips, Sit-ups in a circuit up to failure and start over at one again

• Circuit 1: 1 Pull Up, 2 Dips, 3 sit ups
• Circuit 2: 2 Pull ups, 4 dips, 6 sit ups
• Circuit 3: 3 Pull Ups, 6 Dips, 9 sit up
• Circuit 4: 4 Pull Ups, 8 dips, 12 sit ups and so on until failure then start over at 1 Pull up, 2 Dips and 3 Sit ups

Wednesday

• Arnold press: 3x12
• Squat: 1x20
• Pull-Overs: 1x20
• Bench Press: 3x12
• Bent-over Rows: 3x15
• Stiff-legged Deadlift: 1x15
• Shrug: 1x15
• Pull-Overs: 1x20

On an off day or two I will be swiming/surfing for cardio.

 

Philippines

Not a lot of milk cows here so the stuff is brought in from Australia if I remember right.

 

Goals are to make my weight in the 170's, right now I'm 163. This is a six week lifting program.

Yep, two different days that hit the total body.

 

I lost the link where I copied this----v

You should do full body workouts for best results. Even though, they're not that popular, here's 7 reasons why you should do full body workouts instead of the split routines you see in popular muscle rags:

1. You'll lift more poundage: full body workouts are best done with multi-joint exercises (like squats, deadlifts, etc) which means you'll be lifting more weight per workout. More pounds on the bar (all things being equal)=more pounds of muscle on you.
2. You'll get stronger: the multi-joint exercises done with heavy weights make you stronger. Strength = muscle. More strength=more muscle.
3. You'll' stimulate muscle building hormones: working out your whole body stimulates your growth hormone, testosterone, and IGF-1 hormones more which leads to more muscle and less fat.
4. You'll get done faster: You can hit all your muscles in 60 minutes or less with multi-joint exercises and get out of the gym before your T levels drop (which happen not long after 60 minutes)
5. You'll get more time to recover: Recovery is when you actually build muscle. The idea is to get in, tear down some muscle tissue, stimulate your CNS and get out so your body can rebuild itself stronger and with better body composition than before. You only need to hit the gym about 3 times a week with a full body routine.
6. You'll burn more fat: because you're working your whole body out at once you're using more energy… more calories… and more fat stores for energy.
7. You'll build more functional strength: if you work your whole body out as a unit, you'll teach it to get stronger and better with all your muscles working together. Training your whole body together transfers more over to athletics and everyday life (because it's the way you actually use your body - you don't isolate any muscles in your every day life).

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