ShapeFit.com

[drink8648]

Ok, this is the fight I want. I'm 53, in great health and have discovered muscles I never thought I would see in my lifetime. In October of 06 I tipped the scale over 200 and never saw that in my life. I'm 5' 11" and small boned. Today I weigh 180. Very pleased with my effort and now want the body my wife will lust over. It will be a new experience for me and her. She been a great challenge, for she gets to the gym 5-6 times a week and is in shape for competition. A great role model model to sleep with.
Now, I live two blocks from my Gym and try to get there at least three times a weeks. I own my own business so at times I cannot get there as much as I like.
I work out with three schedules. 1) Chest & Arms, 2) Back & Triceps, 3) Legs & Abdominals although I do abdominal exercises almost with every workout. I have mixed it up and use both machines and free weights.
Please give me a plan that I can stay on for the most effective way to reach my goal which is not mass but cut and lustable.
Thanks in advance for any responses to this quest.

Gary

[swanso5]

if you can only get there 3 times a week than a full body plan is the way to go...heavy, compound multi joint exercises will be your best friend or enemy whatever way you look at it...squats, deadlifts, rows, bench presses, pull ups/downs, shoulder presses and lunges should comprise 80% of your program...if you know how to do them swings, snatches and power cleans should also be included but if not don't really worry about it...not sure how tyour food is but if you eat the same as the missus and she's as good as you say than it should be pretty good....if not than that's what probably needs the most work...above all you need to find the time to stick to a plan so if i give you somrthing for mon, wed, fri than you'll need to do it on those days or tue, thu, sat not 2 days in a row or something...food will slao need to be prepared to take to work etc

[drink8648]

I do appreciate your reply Swanso5. My days to work out are M-W-F and I usually take a Yoga class on Thurs. Our diets are about the same. We are Lacto ovo vegatarians and consume fish once and a while. While she stays true to a good diet, I am still learning the rules. I adore Ice Cream but have changed over to yogurt based frozen deserts and small portions. We usually cook a few large meals on the weekend, freeze and take to work for reheating. We are low fat everything cooks.
In regards to swings, snatches and power cleans, is there any way you can describe how they are done or are they in the video section of this site.
I will take you up on giving me a plan for M-W-F and I will stick with it for as long as you think I should. Thanks!

Gary

[swanso5]

maybe try exrx-net for exercise decsriptions or pop them in google and something will come up