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[inapsine]

Hi ive been weight training for 1-2 years although this was not on a firm schedule which is stuck too now ive started again on a schedule. I am 6ft 3 and weigh 90.4kg my goal is too build muscle mass and burn fat my routine is as follows:

Monday: 5 part weight training program 3x reps on each muscle group as follows 12, heavier weight 10 reps then 8 reps on a higher weight.

Tuesday: 30 minutes cardio and ab workout

Wednesday: 5 part weight training program 3x reps on each muscle group as follows 12, heavier weight 10 reps then 8 reps on a higher weight.

Thursday:30 minutes cardio and ab workout

Friday: 5 part weight training program 3x reps on each muscle group as follows 12, heavier weight 10 reps then 8 reps on a higher weight.

Saturday: 30 mins cardio and ab workout

Sunday: rest

diet:
breakfast goal 40grams of protein eggs, sausages, lean bacon, baked beans.

Workout period 11am

2-3 hours later morning snack: protein shake and/or sandwich with meat or cheese 10-30 grams protein

Lunch: tuna or other high protein food goal 50 grams protein

afternoon snack: protein shake or bar with meat or half fat cheese.

Dinner: chicken, beef, fish, quorn if lacking will have glass of milk and yogurt.

i drink 3-4 litres of water a day

is this a good basis for me too follow as my routine?

[swanso5]

wts - your better off using the same wt for all sets and aiming for 3 x 12, working up to it by increasing reps per set each session if need be...this will increase total wt lifted...what exercises and / or split are you using?

cardio - cut to 10 - 20mins but do interval style alternating easy and hard 1min intevals

diet - no veggies and no fruit????...are you having anything straight after workout??? you need carbs as well mate

[inapsine]

Sorry ill go into more detail:

on workout days i train:

biceps, triceps, back, shoulders and chest

for biceps ill do either hammer curls, concentration curls, normal bicep curls or barbelle curls. Usually on 15kg a arm.

for triceps ill do either tricep curls one or two handed usually 10-12.5kg a arm.

for back i will do either barbell rows 12.5kg, single arm dumbell rows 12.5kg, seated cable rows.

for shoulders ill do either shoulder press 26kg, machine deltoid military press 30kg.

for chest ill do either bench press 40kg, incline bench press 40kg or bench press machine.

I do 3x reps on each body part

Ill aim too do my workout before a planned meal e.g lunch, for snacks i have fruit, i eat bread for lunch and cereals for breakfast usually, i have the majority of my vegetables at dinner and usually strachy carbs such as potatoes too.

[swanso5]

- you need to move more wt...your doing the samemwt for db rows as for curls which should be easily double your curl wt i would think...focus on the exercices the will get the job done...learn to squat and deadlift should be your main focus for now

- 1st meal can be high in carbs but what you have is alright
- 2nd meal to be fruit and solid protein
- train
- as soon as your last rep is completed have a protein shake...you can add more carbs here too and you should...i have a protein shake and a bowl of rice bubbles...you need sugar here so this is the time to have it to limit spillover into fat stores
- 4th meal you some carbs as well but probably half of what you had last meals so a meat, salad sandwich and veggies is a solid option
- the remaining meals should be solid protein, veg and salad only

[Boss Man]

[inapsine]

thanks alot for the replies guys very detailed.