I have been working out consistantly for now for just a while. Started about 5 weeks ago with main focus being weight training. My current stats are
5’ 11", 240 lbs, age 30.
So, long story short I turned into a cardio junky over the summer ( cycling ), along with eliptical machine in the fall. I realized at best I was just going to be skinny fat, and time to get back to lifting.
GOAL - Reach 200 lbs by July. I have plenty of weight to lose, I don’t think this will sacrifice any chance at making quality gains while getting rid of fat.
Diet - Currently doing low carb. Taking in most carbs right after working out with protein. Diet consists of 2400 calories mainly comming from veggies, chicken, beef, cottage cheese, protein mix, cheese etc.
Current plan
( *** Currently have a lower back issue that makes anything on my back such as flat bench press, sit ups, lying skull crushers etc. very painfull, so more machines in my plan right now until I drop some weight )
Weight training 5-6 times a week with cardio the last 20-30 mins.
I will post the plan that I have been using for the 5 weeks for comments/suggestions tonight. Thanks
Routine today
Got up at 4:55, Had a small ( 1/2 ) protein shake, two HOT-ROX. At the gym by 5:20 a.m.
Back and Biceps.
Rows 5x8 110lb
Pull Downs 6x8
Split with close grip and wide grip
Reverse Peck Deck
5x8 using 60lbs ( each side was done individual).
Biceps.
Incline dumbel Curls
5x8 from 25lb 30 lb
hammer incline curls
5x8 from 25lb to 30 lb
Cable, behind the back curls
5x8
Curl machine
25 mins of HIIT on eliptical
Sunday - Chest
Decided to work out chest at a friends house and see how my back could handle flat bench. Managed to get through it with minimal problems after a few sets.
Flat Bench - 7 sets x 8 reps
Wide grip to neck - 3x8 Reps
Incline 5x8
Flies 5x8
One our cardio on eliptical
Monday-Legs
Ok, its damn cold outside! -15 with win chill!
Got up at 6 a.m., had a pre-workout drink with 1/2 scoop protein, 4 oz raw milk, 1/3 cup blueberries, one slice ezekiel bread.
Squat machine
5x8 up to 340 lbs
Leg Press
5x8 up to 405 lbs
Leg Extension
5x8 up to 170 lbs
leg Curl
5x8 up to 110 lbs
Sitting Calf raises
5x8 170 lbs
Cardio
20 mins eliptical
Home by 8:30 a.m.
Post workout shake
2 scoops protein
8 oz raw milk
4 oz raw yogurt
1/3 cup blueberries
About 400 calories
52 grams protein
22 carbs