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Paulwall519 · Joined: 10 Mar 2008 Posts: 19

im 6'3" male and 170lbs. im trying to lose about 5-10lbs of fat and put on some lean muscle. i train anywhere from 5-6 a week but the days for exercises can switch but mainly stay the same. a typical week usually goes like this:

Monday: Tennis (solo wall)-moderate 40-45min
Basketball (solo)-moderate-45-50min
2 min sprint to end workout

Tuesday:GYM! full body workout and i like to mix things up but generally the workout is for about 40-50min-moderate
Elliptical Machine for about 20-25min

Wednesday:same as monday

thursday: same as tuesday

Friday:same as monday

saturday: backyard boxing workout. includes six 3min rounds of heavy bag-vigorous and immediate weight for tone (60lb curl bar) includes clean and jerk, bicep curl, shoulder press, and pushups/crunches 3 sets of all exercises

sunday: rest of course

please critique this plan and let me know what to add or change. i have school so i have to do workouts after when i tend to be less than full energy. im pretty serious so i hardly miss a workout and to date ive lost 50lbs doing this in about 6 months but still want to know how to optimize my workouts. thanks.

swanso5 · Posted: Tue Mar 11, 2008 1:17 am Post subject:

- don't go for time for conditioning stuff, go for quality
- i'd do the gym 3/week and the conditioning 2/week with boxing 1/week
- there's no such thing as tone and if there is then crunches and curls aren't gonna do it
- if tyou've already lost 50pds from doing this than the chances are you probaby won't lose much more from it
- for a wts program search The Waterbury Method by Chad Waterbury
- just mix the conditioning stuff up with different activities / exercises which is a bit hard with tennis but see what you can do

Paulwall519 · Joined: 10 Mar 2008 Posts: 19

ok cool thanks ill try that out

Paulwall519 · Joined: 10 Mar 2008 Posts: 19

ive completely redone all of my diet and workouts since last month and now have a new dilemma...which is better for fat loss split workout (3days) weeks or full body workouts (3days) with cardio on odd days? hiit it also added to the end of each workout regardless of the workout

swanso5 · Posted: Sun Apr 06, 2008 12:35 am Post subject:

probaby the full body plan with HIIT on off days