Hello Everyone,
This will be first post although I have been lurking in here for a few months now. This is the routine that I have put together so far, It's first and I cannot afford a trainer right now so any assistance I could get here is much appreciated!
Mon - Chest + Triceps
Flatbench Dumbbell Press
Declined Benchpress
Inlcined Dumbbell flys
Closegrip benchpress
Overhead Tricep Extensions
Standing Tricep Curls
Crunch on Ball
Oblique Extensions
Plank
Tues - Off Day
Cardio - 30 mins (Running, Spin Bike)
Abs - Inclined twists
Wed - Shoulder + Back
Military Press
Inclined Flys
Flat Plate Lifts
Chin Ups
Lateral Pull down
Deadlift
Bicycle Crunches
Plank
Oblique Extensions
Thurs - Off Day
Cardio - 30 mins (Running, Spin Bike)
Friday - Legs + Biceps
Squats
Hamstring curls
Standing Calf Raises
Straight Bar curls
Forearm pulldown (using rope)
Oblique Extensions
Plank
Crunch on ball
I've been doing this for 2 weeks now and I'm not sure what to do with the two day break, should I change it to Mon - 1 Tues 2 Wed 3 Sun 1 Tues 2 Thurs 3 etc.?
In the 4 months that I've been going to the gym I've put on 19lbs - 150-169.2
diet currently is along the lines of:
8:30 Cereal Raisin Bran or Cheerios with Multivitamin (recently discovered the amount of sugar in 1st and changed it out.)
11:00 Pear/Apple/Orange
1:30/2 12-14oz of Veggies with rice, 2-3 boiled eggs and Chicken Breast or Fish or Beef
4:00 Workout + Protein drink after
5:30 Rice or WW pasta + Veggies with Chicken or Beef or Pork or Fish (Sometimes have Omelette for dinner, Lots of veggies)
9:00 Cereal or Fruit + Vitamin
Eating lunch during lunchtime is very difficult for me because I am a chef and am serving all of you at that time!
I do however have a lot off access to fridges of ingredients and produce to make lunch with at 2:00.
Basically I'm trying to figure out how do I gain muscle/strength and lose fat at the same time?
Do I need to bulk up with muscle for a while like I'm doing and then cut down on what I eat later to define what I've built?
I'm still so new and there's so much to learn, Its hard to read everything and figure out what is legit and what is bs.
I did take some pics I'll find a host and post them asap so you can see what I'm dealing with.
Thanks in advance for your time,
Rob
New plan, Need a consult.
Moderators: Boss Man, cassiegose
Re: New plan, Need a consult.
Bump for opinions :O
Re: New plan, Need a consult.
Hi~!
I have a few questions and comments based solely on experience here for awhile now.
Most seem to say do FULL Body Workouts, 3 days a week with a rest day for recovery in between. That way your muscles get worked more often and your workouts become more efficient. You've got your days planned perfectly - M-W-F Weights, T Thurs Cardio - I would add another Cardio for Saturday and take Sunday off.
Are you lifting heavy low reps, or lighter high reps? Circuits or rest between exercises?
19 lb weight gain - wow! It doesn't look like you are bulking up with your food, is that mostly building muscle?
Not sure why no one (others that know more than me! ) haven't commented. The folks here are GREAT! Traffic does seem a little slow - must be everyone going back to school or who have kids going back to school etc. You seem well organized and determined - I guess being a Chef is good and bad - you do have ingredients around to make what you want - but I would think the high calorie meals would be very tempting - especially desserts! I'm a pie gal myself!
Good luck !
I have a few questions and comments based solely on experience here for awhile now.
Most seem to say do FULL Body Workouts, 3 days a week with a rest day for recovery in between. That way your muscles get worked more often and your workouts become more efficient. You've got your days planned perfectly - M-W-F Weights, T Thurs Cardio - I would add another Cardio for Saturday and take Sunday off.
Are you lifting heavy low reps, or lighter high reps? Circuits or rest between exercises?
19 lb weight gain - wow! It doesn't look like you are bulking up with your food, is that mostly building muscle?
Not sure why no one (others that know more than me! ) haven't commented. The folks here are GREAT! Traffic does seem a little slow - must be everyone going back to school or who have kids going back to school etc. You seem well organized and determined - I guess being a Chef is good and bad - you do have ingredients around to make what you want - but I would think the high calorie meals would be very tempting - especially desserts! I'm a pie gal myself!
Good luck !
-
MindyWender
- STARTING OUT
- Posts: 3
- Joined: Sat Sep 18, 2010 9:46 pm
Re: New plan, Need a consult.
WOW your plan sounds awesome ... the only suggestions I have is to make sure you are eating enough and often and adding enough protein in your diet ... if you don't your body eats away at the muscle you are building which isn't good at all and also if you don't eat often enough your body starts storing food as fat 
Also I use workout programs so I dont have to come up with plans like this I just follow along LOL its easier for me I have way to much stuff going on in life and when I lift i like to get it all done in less than 60 mins I actually get lifting in and done within 45 mins... I use ChaLEAN Extreme and use to use P90X they are awesome
Hope this helps
Mindy Wender
Website: http://www.TurboMin.com" onclick="window.open(this.href);return false;
Also I use workout programs so I dont have to come up with plans like this I just follow along LOL its easier for me I have way to much stuff going on in life and when I lift i like to get it all done in less than 60 mins I actually get lifting in and done within 45 mins... I use ChaLEAN Extreme and use to use P90X they are awesome
Hope this helps
Mindy Wender
Website: http://www.TurboMin.com" onclick="window.open(this.href);return false;