Hey guys and girls,
I have been hitting the gym for about 6 or so months and have been building muscle using shorter reps and higher weight and i have gotten quite big. All i need now is to lose about 5 kilos and tone up the muscle i have built.
So can you please suggest a diet and work out program which which will tone up and chisel what i have and perhaps lose a few kilos around ab or oblique area.
stats are
18 yrs old
233 pounds (105 kgs)
5 '10
Solid build
cheers,
Dave
Help Needed
Moderators: cassiegose, Boss Man
Ok diet is normally this
Breaky
Fruit and Toast or Weetbix or high fibre cerial.
Snack
Fruit or Vitaweats
Lunch
Subway or like a sandwhich. Or fish
Dinner
Protein , No carbs , Salad and veggies
Todays work out
Bicep/Tricep
Barbell Curl
12 x 4
Close Grip Bench
12x4
Dumbell Tricep Extension
12x 4
Barbell Preacher curl
12x4
training schedule is
Monday
Cardio
Tuesday
Back
Wed
Shoulders
Thursday
Bicep/Tricep
Friday
Legs/Cardio
Sat
ABs and light cardio
Sunday off
Also do skipping and a bit of boxing for cardio at the end of the days.
explanation for ratio of reps and sets are if i do more reps of lighter weight ill rip and not gain. I do not want shoulders or traps to get bigger but just more defined. Same with whole body i wanna lose weight and lifting gains dont really matter.
food needs a lot of work, i eat that much for 1 meal almost so go to diet section and read "read before posting..."
never say "lifting gains don't matter" because if you're not getting stronger then you're losing muscle and getting fatter...use it or lose they say
high rep sets don't rip and they will build more muscle then low volume ever will so you're a bit backwards there...search "man with a plan" by mike robertson and do the "athlete" program from it...there are also a couple of other options you may choose from
never say "lifting gains don't matter" because if you're not getting stronger then you're losing muscle and getting fatter...use it or lose they say
high rep sets don't rip and they will build more muscle then low volume ever will so you're a bit backwards there...search "man with a plan" by mike robertson and do the "athlete" program from it...there are also a couple of other options you may choose from
Thanks Swanso do you think i will not lose or gain as much size if i dont eat enough? Can i pay and get you to make me up a proper eating plan?
I thought you would become more defined the more you do?
Is this what you were refering to?
[quote] General Athlete (Strength/Power based team sport)
This is one of the most difficult groups to write programs for, especially since the amount they train can vary quite a bit dependent upon the time of year. Along with the variability in training, the goals and needs of athletes can vary quite a bit. For this reason, I’ll give the training program first and explain it later. I will also give two options, one for an athlete on a 3-day per week, total body routine, and the second for an athlete on a 4-day per week, split-routine. Our athlete is involved in a strength and explosive power dominant team sport. This program is very similar to one I designed for our men’s and women’s volleyball teams at Ball State University.
Monday
Power Snatch, 3x5
Back Squats, 4x6
Multi-Directional Lunge, 2x5 each
RDL’s, 3x8
Step-ups, 3x6 each
Calf Raises/Dorsiflexion Superset, 3x20
Abs
Wednesday
Push Press, 3x4
Bench Press, 3x8
Lat-Pulldowns, 3x8
Single-Arm Military, 3x5 each
DB Tricep Extensions, 3x12
DB Curls, 3x8
Shoulder Prehab/Abs
Friday
Power Cleans, 4x5
Front Squats, 3x5
GHR, 4x8
Close-grip bench, 3x10
DB Row, 4x6 each
External Rotators, 3x6
Ankle Prehab Circuit/Abs
Since we only train 3 days per week, we have to add a few more exercises per workout. You will also see that each workout starts off with an explosive movement. This exercises work nearly every muscle in the body, so I don’t bother with a “balanceâ€
I thought you would become more defined the more you do?
Is this what you were refering to?
[quote] General Athlete (Strength/Power based team sport)
This is one of the most difficult groups to write programs for, especially since the amount they train can vary quite a bit dependent upon the time of year. Along with the variability in training, the goals and needs of athletes can vary quite a bit. For this reason, I’ll give the training program first and explain it later. I will also give two options, one for an athlete on a 3-day per week, total body routine, and the second for an athlete on a 4-day per week, split-routine. Our athlete is involved in a strength and explosive power dominant team sport. This program is very similar to one I designed for our men’s and women’s volleyball teams at Ball State University.
Monday
Power Snatch, 3x5
Back Squats, 4x6
Multi-Directional Lunge, 2x5 each
RDL’s, 3x8
Step-ups, 3x6 each
Calf Raises/Dorsiflexion Superset, 3x20
Abs
Wednesday
Push Press, 3x4
Bench Press, 3x8
Lat-Pulldowns, 3x8
Single-Arm Military, 3x5 each
DB Tricep Extensions, 3x12
DB Curls, 3x8
Shoulder Prehab/Abs
Friday
Power Cleans, 4x5
Front Squats, 3x5
GHR, 4x8
Close-grip bench, 3x10
DB Row, 4x6 each
External Rotators, 3x6
Ankle Prehab Circuit/Abs
Since we only train 3 days per week, we have to add a few more exercises per workout. You will also see that each workout starts off with an explosive movement. This exercises work nearly every muscle in the body, so I don’t bother with a “balanceâ€
- you can do all the training in the world but if food isn't good enough nothing will happen...80% of fat loss comes from what you eat
- you need a balance between food and exercise...if you do too much exercise without adequate cals to support it then you'll burn muscle
- mate i'd love to take your money (really i would struggling here...) but what i'd give you is exactly what the article i suggested above is considering i wrote it and all
- you need a balance between food and exercise...if you do too much exercise without adequate cals to support it then you'll burn muscle
- mate i'd love to take your money (really i would struggling here...) but what i'd give you is exactly what the article i suggested above is considering i wrote it and all
Ok im attempting to copy someone else
7.30 Wake up,
Juice, Fruit, Cerial or eggs
10:00: Tuna Can with veggies
11.30 Post-Workout,Protein powder, Carbs,Protein of some sort
1. Work Out
2: Subway Roll
3.30 :00 Tuna Can 30g + Veggies 150cals
5. Veggies and Salad with goats cheese
7. Protein, Veggies,Salad
Help me out people
7.30 Wake up,
Juice, Fruit, Cerial or eggs
10:00: Tuna Can with veggies
11.30 Post-Workout,Protein powder, Carbs,Protein of some sort
1. Work Out
2: Subway Roll
3.30 :00 Tuna Can 30g + Veggies 150cals
5. Veggies and Salad with goats cheese
7. Protein, Veggies,Salad
Help me out people
- take out juice at breakfast and never have ever aaion
- make cerial a high fibre one and i'd simply add the eggs in all the time
- add fruit to meal 2
- personally i like solid protein and veg before training, not a shake but you can have it there but you won;t need to ad anymore protein to that meal
- subway needs to be within 30mins of finishing and the sooner the better
- if you can stomach 2 cans of tuna a day then good luck to ya
- need to add in red meat, chicken and fish though...i'd ditch the cheese for one of theese straight away
- make cerial a high fibre one and i'd simply add the eggs in all the time
- add fruit to meal 2
- personally i like solid protein and veg before training, not a shake but you can have it there but you won;t need to ad anymore protein to that meal
- subway needs to be within 30mins of finishing and the sooner the better
- if you can stomach 2 cans of tuna a day then good luck to ya
- need to add in red meat, chicken and fish though...i'd ditch the cheese for one of theese straight away
Im a fish man i tell ya
ok this is the new and improved deal
Breaky
7.30:Fruit, High Fibre Cerial aka weetbix and eggs
10: Can of Tuna with veggies/ Apple or Orange
11.30: Post Work out
Whey Protein/ Pitta roll with protein
2. Subway Roll
3.30 Can of Tuna/Chicken/Red Meat with a small Salad
5. Small serving of Veggies and Salad with a little red meat
7. Chicken/Meat/Fish with veggies/Salad
Hows that mate?
Also Swanso how many Calories would i be putting out? Would 1 30 off big lifting or intense Cardio be enough output to lose weight?
ok this is the new and improved deal
Breaky
7.30:Fruit, High Fibre Cerial aka weetbix and eggs
10: Can of Tuna with veggies/ Apple or Orange
11.30: Post Work out
Whey Protein/ Pitta roll with protein
2. Subway Roll
3.30 Can of Tuna/Chicken/Red Meat with a small Salad
5. Small serving of Veggies and Salad with a little red meat
7. Chicken/Meat/Fish with veggies/Salad
Hows that mate?
Also Swanso how many Calories would i be putting out? Would 1 30 off big lifting or intense Cardio be enough output to lose weight?