Need help with a routine

[littleparr]

Hi all- I'm newbie, and I am looking for a good workout routine for all muscle groups. I'm not interested in putting on mass, my goal is a solid muscle base, strength, and lean. I've worked out before, but I need some advice.

[swanso5]

what have you done before training wise? what do you eat etc

[littleparr]

well..this is what i used to do:
day 1: chest, biceps
day 2: legs, shoulders
day 3: back and triceps

diet is pretty good, 5-6 small meals, maximize protein, try to eliminate saturated fats, refined sugars, white starches, take a protein shake frequently

not sure if i'm doing the workout right.

[swanso5]

search the waterbury method and do as written

post meals too

[littleparr]

googled the 'waterbury method', but i think i need something a little simpler and straightforward, or i just won't stick to it.

typical meal for me:
1.oatmeal 8:00am
2. almonds 11:00am
3. tuna 1:00pm
4. cottage cheese low fat 3:00pm
5. salmon and veggies 5-6:0pm
6. protein shake 7-8:00pm

oh yeah, i love apples, i can't go without them.

[swanso5]

the WM is as simple as it gets

- where it says "4 x 6 with an 8rm wt' etc means simply choose a wt that you could do 8 reps with or thereabouts...the point is to get all 24 total reps...if you choose a 6 rep wt then you'll get 6, 5, 4, 2 or something like that which is not what we want...don't worry too much you can alter as you go along
- where it days 'A1/A2" etc means to do those exercises listed A as a pairing like this (just a sample, not from the actual program):

A1 - Bench Press 4 x 6
A2 - DB Row 4 x 6
Rest - 60secs

here you'd do bench x 6, rest 60secs, rows x 6, rest 60secs, bench x 6 etc until all listed sets and reps are completed

easy!!

[Boss Man]

typical meal for me:
1.oatmeal 8:00am (Need more Protein)

2. almonds 11:00am (Need more Carbs and Protein)
3. tuna 1:00pm (Eat this every 2-3 days, because of the Mercury, and use a different Protein source on the other days. Also bump up Carbs.)

4. cottage cheese low fat 3:00pm (That's okay)
5. salmon and veggies 5-6:0pm (Fine)
6. protein shake 7-8:00pm (If it's after workout then yes, if not, maybe go for half a scoop, and get some additional Protein. If your shake contains Carbs, just have what's in half a scoop, if not, bump them up from something like Veggies, or possibly Cashews, or a small portion of things like Beans, Peanuts or Lentils, which would count as the additional Protein too.)

oh yeah, i love apples, i can't go without them. (Good, eat one with your Almonds, and give it about 10-15 minutes to digest properly, then eat the Almonds and your Protein source. Apples are good for Quercetin, so if you're an allergy sufferrer they may help.)

[littleparr]

So, the workout plan I have listed, and have done for the past few years- is that ok or do you see some problems with it?
I can't figure out what body groups to use on what days, etc with the Waterbury Method.

Also, are all-natural peanut butter and apples ok?

I do alot of cardio as I like to be lean.

[Boss Man]

Peanut Butter I think should be limited, but you don't need to completely eliminate it.

Apples are fine, but you don't really need them in your diet, in the latter 3-4 meals of your day, as you have other Carb sources, but if you eat them give them 10-15 minutes to digest, then have whatever else you were planning ot eat.

They also as I mentiobhed elsewhere contain Quercetin, which is a type of Anti-inflammatory and Anti-histamine, so if you're an allergy sufferer, an Apple might aid you in your issue, without need for Antihistamine meds, like Zirtek, Piritin, Benzadryl etc etc.

[littleparr]

so what about the workout routine that I have listed at the beginning of the post...you think that's ok or does it need some adjustment
Day 1: chest and biceps
Day 2: legs and shoulders
Day 3: back and triceps
Day 4: rest
I get cardio in whenever, probably 3-4 times a week. Usually a 20-30min run.

[Boss Man]

Even if you did that, the basic changes there are Chest and Triceps, Back Biceps.

Others may say different things, although that kind of split you're doing is a tried and trusted thing for many, and those two changes would be the only thing you'd need ot make in my opnion, if you chose to train like that, and I'm not saying you must or you shouldn't.

if you want to, I see no real problem training like that.

[littleparr]

ok, so i'm thinking i'm going with this:
Day 1: chest and triceps
Day 2: legs and shoulders
Day 3: back and biceps
Day 4: rest
I usually do 4 sets of about 8 reps for each exercise, and do three exercises with each muscle group (for example Chest: bench, incline, flyes)
my issue with the first workout was that my triceps were getting smacked too often.
cardio will look after itself 3-4 times a week, whenever

when should i take a protein shake, less than 1 hour after working out?

[swanso5]

- the point of the WM is that they are full body workouts...it's all layed out and all you is left is for you to do it...bodypart splits is the fast track to nowhere
- you want to get big? cut the cardio to 2 sessions a week max
- take shake straight after last rep of last set

[littleparr]

I'm not really interested in getting big. Just want to be lean and have a solid muscle base.

[swanso5]

full body programs build more strength than bodypart splits and you also burn more cal's from them getting you leaner