Hi, I am new to the forums and thought I would give it a try. I am currently 24 years old, 5'11" at 173lbs with an unknown percentage of body fat. workout routine conists of weight/hard cardio. question is what do I have to change in order to lose some body fat and at the same time gain strength/lean up? I am not looking to gain weight (I know I have a fallacy) but rather look good, be in shape, and develop strength. Below is workout routines:
Mon - Upper Body 3 sets/ 10 reps
Tues - Cardio 1hour 35min of running at 5.5 2% incline for 30min, cycling 20min, jump rope/stairs 35min
Wed - Lower Body
Thurs - Same as Tues
Fri - Rest
Sat - Same as Mon
Sun - Same as Tues
The reason I have friday as day off is because that is when I get to spend the whole day with kid. eating habits are lots of wheat bread (usually in a sandwich), turkey, chicken, tuna, beef, lots of fruits and some veggies (I know), lots of grains(oatmeal for breakfast and granola for snacks). I drink moderate amounts of water but lots of tea. I do take whey protein usually one scoop (24g protein) per 8oz of milk after every workout session. Am I on the right track?
Could someone please tell me if I am on the right track
Moderators: Boss Man, cassiegose
hi there,
it sounds as if you work out very hard, but if you want to burn fat aswel as lean up... the answer is supersets. these exercises are difficult but awesome! an example of a superset is 10 barbell curls straight on to dumbbell hammer curls... do this for each muscle group its brilliant.. start with 2sets per super and try to progress too 3 and 4..
hope thats helped a little
it sounds as if you work out very hard, but if you want to burn fat aswel as lean up... the answer is supersets. these exercises are difficult but awesome! an example of a superset is 10 barbell curls straight on to dumbbell hammer curls... do this for each muscle group its brilliant.. start with 2sets per super and try to progress too 3 and 4..
hope thats helped a little
- do upper body on mon/thu and upper body on wed/sat with sprints on tue and intervals (1min easy/1min hard x 20mins max) on sun
- 3 sets of 10 is shit really, you need something heavier so i'g do with a set up like this:
lower
deads or squat work up to a 1 rep max (not all out but set a personal best each session if you can) then do 4 singles with 92 - 95% of that wt (work it out)...do this for mon and on thu do whatever you didn't do mon (dead or squat) for 4 x 6and switch every 4 weeks
single leg exercise (lunge variation or 1 leg squat variation)
glute/ham exercise (might again be a single leg type exercise, stiff leg deadlift, back ext, glute ham raise etc...not leg curls though)
2 core exercises (not ab exercises, core exercises)
upper
bench same as deads/squat on mon
chin up paired with shoulder press variation 3 x 6
row paired with core exercise 3 x 8
for sat just pair row/bench variation 4 x 6...pull up/core 3 x 6...upper back variation/core 3 x 12
something like that
all food in bar form is terrible, eat real food...go to diet section and read "read before posting..."
- 3 sets of 10 is shit really, you need something heavier so i'g do with a set up like this:
lower
deads or squat work up to a 1 rep max (not all out but set a personal best each session if you can) then do 4 singles with 92 - 95% of that wt (work it out)...do this for mon and on thu do whatever you didn't do mon (dead or squat) for 4 x 6and switch every 4 weeks
single leg exercise (lunge variation or 1 leg squat variation)
glute/ham exercise (might again be a single leg type exercise, stiff leg deadlift, back ext, glute ham raise etc...not leg curls though)
2 core exercises (not ab exercises, core exercises)
upper
bench same as deads/squat on mon
chin up paired with shoulder press variation 3 x 6
row paired with core exercise 3 x 8
for sat just pair row/bench variation 4 x 6...pull up/core 3 x 6...upper back variation/core 3 x 12
something like that
all food in bar form is terrible, eat real food...go to diet section and read "read before posting..."
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darius3000
- SOCIAL CLIMBER
- Posts: 52
- Joined: Sat May 31, 2008 3:30 pm
thoughts about training
I think I've said before I'm 35, 6'3", 260 and have a mesomorphic build. I certainly know a lot more now than when I started at age 21, and am happy with the muscle I've put on, but I'm carrying too much fat in midsection (I'm above 20% bf) and although I have the goal of being lean and muscular like the guys in the fitness mags, I also really really want to fit back into 36" waisted pants from HS and college just to say that I did it, and also to save money this year on clothes.
That said, I've been thinking a lot about what I'm missing in the whole scheme of things to get me to best body ever.
I realized today that with the Waterbury method I'm trying, I haven't been strict in timing myself. The first week I did it, workouts were lasting an hour and a half, and they should really be an hour or less. This means I haven't been training intensely enough, and really need to watch the clock or a stopwatch. I need to be conscious of PUSHING myself more in the gym. If I'm not sweating bucks, something is wrong.
The other factor has been food, and because I'm at a temp. address, I just can't buy the food I need to to get lean. I've been watching fitness models on Youtube, and they all say that the one thing people overlook in their quest for a great physique is the diet. It accounts for at least half of a total body changing program. I'm wondering, since this is definitely dead on correct, why haven't I been eating right all along?
Perhaps the answer is the convenience of fast food, but really I think I have to admit that i've just been LAZY and have lacked the discipline to say no to doughnuts or whatever crappy food is out there. It takes preparation and discipline. Success is a planned event, as Skip LaCour says, and if I am really serious about losing weight, I will plan shopping and eating better so that all the guesswork is taken out of eating right. Junk in, junk out. Good food in, good performance out is an equally accurate collorary.
When you listen to the news, sometimes you hear predictions of how many more people will be overweight/obese in the US in the next 10 years. Why do we think we HAVE to have those sugary beverages and Entemann's? Why can't we all band together and just say no to the FritoLay aisle and the snack companies because they are causing so many health problems?
Just thoughts after completing workout 1, week 2 of the Waterbury method.
That said, I've been thinking a lot about what I'm missing in the whole scheme of things to get me to best body ever.
I realized today that with the Waterbury method I'm trying, I haven't been strict in timing myself. The first week I did it, workouts were lasting an hour and a half, and they should really be an hour or less. This means I haven't been training intensely enough, and really need to watch the clock or a stopwatch. I need to be conscious of PUSHING myself more in the gym. If I'm not sweating bucks, something is wrong.
The other factor has been food, and because I'm at a temp. address, I just can't buy the food I need to to get lean. I've been watching fitness models on Youtube, and they all say that the one thing people overlook in their quest for a great physique is the diet. It accounts for at least half of a total body changing program. I'm wondering, since this is definitely dead on correct, why haven't I been eating right all along?
Perhaps the answer is the convenience of fast food, but really I think I have to admit that i've just been LAZY and have lacked the discipline to say no to doughnuts or whatever crappy food is out there. It takes preparation and discipline. Success is a planned event, as Skip LaCour says, and if I am really serious about losing weight, I will plan shopping and eating better so that all the guesswork is taken out of eating right. Junk in, junk out. Good food in, good performance out is an equally accurate collorary.
When you listen to the news, sometimes you hear predictions of how many more people will be overweight/obese in the US in the next 10 years. Why do we think we HAVE to have those sugary beverages and Entemann's? Why can't we all band together and just say no to the FritoLay aisle and the snack companies because they are causing so many health problems?
Just thoughts after completing workout 1, week 2 of the Waterbury method.
perhaps the fish industry should catch up to the milk and egg industry and start advertising the advantages of eating healthy fish like "milk does a body good" and eggs - "get cracking".
if healthy food out advertised the crap food perhaps it could help. LOL, but perhaps it would make it even more expensive to buy the good stuff.
LOL
Cheers
if healthy food out advertised the crap food perhaps it could help. LOL, but perhaps it would make it even more expensive to buy the good stuff.
LOL
Cheers
-
darius3000
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- Posts: 52
- Joined: Sat May 31, 2008 3:30 pm