Hi
over a couple months I gained 30 lbs a lot of muscle along with fat. I am 5’8 and I am now 178. I decided that it is time I lose the fat and lean out.
This is the training I plan to follow:
mon:
a.m.:45 min low intensity cardio
p.m:
a.back squat 6x6
b.leg press 5x5
c.hack squat 3x4-6
d. db lunges 3x6-8 per leg
tues:
p.m.
a1.benchpress 6x6
a2.seated row to pecs 6x4-6
b1.low inclind db press 4x4-6
b2.seated row to abs 4x4-6
c1. close grip benchpress 6x6
c2. wide grip preacher curl 6x4-6
d. lateral raise 4x8-10
30 min cardio
wed:
a.m.
30 min cardio
p.m.
15 min hit
thurs:
a.m.: 45 min low intensity cardio
p.m.
a. romanian deadlift 6x6
b.legpress5x5
c.lyingleg curl 3x 4-6 rest max reps
d. standing leg curl 3x 6-8 per leg
fri:
couple pick up games of basketball
sat:
a1. push press 6x6
a2.close grip chins 6x4-6
b1. high incline db press 4x4-6
b2.wide grip lat pulldown 4x4-6
c1. decline skullcrushers 6x6
c2.barberll curl 6x6
d. upright row 4x8-10
30 min cardio
sun: rest
As for my diet I will be following the t-awg diet 2.0
so does it look good?
For fat loss one thing you might want to try is breaking your cardio up into intervals. IE fast for 45seconds easy pace for 1minute and then repeat. This will cause you to burn more calories.
Also w/ lifting, if you want to lose fat at the same time as getting all these sets in you may want to do some plyos or something in between sets or exercises to make sure you keep your heart rate up. The plyos or in between exercises should be something that uses different muscles then the next exercise you will do. For example, if your next exercise is bench press get on the treadmill for the break. If on the other hand your next exercise is a squat do the peddle with your hands thing (I forget what it is called, anyone know?).
Hope that helps.
[quote]damien28 wrote:
Hi
over a couple months I gained 30 lbs a lot of muscle along with fat. I am 5’8 and I am now 178. I decided that it is time I lose the fat and lean out.
This is the training I plan to follow:
mon:
a.m.:45 min low intensity cardio
p.m:
a.back squat 6x6
b.leg press 5x5
c.hack squat 3x4-6
d. db lunges 3x6-8 per leg
tues:
p.m.
a1.benchpress 6x6
a2.seated row to pecs 6x4-6
b1.low inclind db press 4x4-6
b2.seated row to abs 4x4-6
c1. close grip benchpress 6x6
c2. wide grip preacher curl 6x4-6
d. lateral raise 4x8-10
30 min cardio
wed:
a.m.
30 min cardio
p.m.
15 min hit
thurs:
a.m.: 45 min low intensity cardio
p.m.
a. romanian deadlift 6x6
b.legpress5x5
c.lyingleg curl 3x 4-6 rest max reps
d. standing leg curl 3x 6-8 per leg
fri:
couple pick up games of basketball
sat:
a1. push press 6x6
a2.close grip chins 6x4-6
b1. high incline db press 4x4-6
b2.wide grip lat pulldown 4x4-6
c1. decline skullcrushers 6x6
c2.barberll curl 6x6
d. upright row 4x8-10
30 min cardio
sun: rest
As for my diet I will be following the t-awg diet 2.0
so does it look good?
[/quote]
Damien,
Looks good, but 1 thought/idea for you. Since you will be playing ball on friday, I wouldn’t do legs on thursday. Since you will be running up and down the court, if your legs are stiff from lifting the day before, you might not perform at your best. I would try to switch it with another day.
Hope this helps. Keep us updated on your results.
[quote]damien28 wrote:
THANKS .
ANYONE ELSE?[/quote]
The guy has a point about legs and basketball the next day. I’m not a huge fan of leg curls, though I may throw a little in here and there. Why do you have standing and lying in the same workout? They’re practically the same movement except one does both legs simultaneously and one does one at a time.
[quote]bigdude wrote:
For fat loss one thing you might want to try is breaking your cardio up into intervals. IE fast for 45seconds easy pace for 1minute and then repeat. This will cause you to burn more calories.
Also w/ lifting, if you want to lose fat at the same time as getting all these sets in you may want to do some plyos or something in between sets or exercises to make sure you keep your heart rate up. The plyos or in between exercises should be something that uses different muscles then the next exercise you will do. For example, if your next exercise is bench press get on the treadmill for the break. If on the other hand your next exercise is a squat do the peddle with your hands thing (I forget what it is called, anyone know?).
Hope that helps.
[/quote]
I gotta ask…
Do you even know what a plyometric exercise is?
[quote]KneeBar wrote:
bigdude wrote:
For fat loss one thing you might want to try is breaking your cardio up into intervals. IE fast for 45seconds easy pace for 1minute and then repeat. This will cause you to burn more calories.
Also w/ lifting, if you want to lose fat at the same time as getting all these sets in you may want to do some plyos or something in between sets or exercises to make sure you keep your heart rate up. The plyos or in between exercises should be something that uses different muscles then the next exercise you will do. For example, if your next exercise is bench press get on the treadmill for the break. If on the other hand your next exercise is a squat do the peddle with your hands thing (I forget what it is called, anyone know?).
Hope that helps.
I gotta ask…
Do you even know what a plyometric exercise is?
[/quote]
Dude, didn’t you know? The handbike is king of plyometrics!
I don’t know about your goals, but with that intense cardio you will probably lose some of the hard earned muscle size that you worked for. I would probably bulk upto about 200 before cutting down.
A good friend of mine is 5’8, 200 lbs at 8% and he looks awesome. He can still play ball, run, everything like he did before, now he’s just a lot bigger. If you care about your size and appearance, I reccomend you stick in it for a few more pounds of muscle first.