Hi All,
My current stats are:
height: 182 cm
bf: 16%
weight: 150lbs
Ive been weight training for about 1.5 years. I have seen my greatest benefits in the last 6 months. My bf came down from 20% to 16%.
Over the last 3 weeks however I have lost about 10lbs and have actually increased my bf by about 1%.
This came on on the back of a 2 week leave from training.
Prior to me taking time off my training routine was basically full body workouts 3 days a week with a few metabolic pairings thrown in and cardio.
My goal is to put on lean muscle mass i.e increase my weight and reduce my bf, if not then atleast reduce my bf.
Of late I have gone on a 3 day split
Chest+Backs
Bench Press: 180lbs 5 X 5
Inclined press (dumbells): 120lbs 7 X 4
Declined Press: 140lbs 10 x 4
Deadlifts: 200lbs 5 x 5
Rows: 160lbs 5 X 2
Lat pull Downs 140 Lbs 10 X 2
Interval training - 10 mins
legs + Shoulder
Squats: 190lbs 5 X 5
Romanian DL: 180lbs 5 X 5
Leg press: 320lbs 10 X 2
Shoulder Press:100lbs 5 X 5
Upright Rows: 100lbs 5 X 5
Arms:
Chinups 30
Dips 30
Barbell Curls: 80lb 5 X 5
Preacher Curls 60lbs 6 X 2
Closed grip bench: 140 lbs 5 x 5
Tricep push down : 160 lbs 5 X 5
interval training
I am trying to work out 5-6 days a week.
My diet is
breakfast: 5 egg whites+ 1yolk
prework out proteinshake+creatine
work out (12PM)
postworkout protein shake+glucose+creatine
At times il skip lunch otherwise = rice+beef or rice+lentils or rice+redkidney beans
4PM protein shake
6PM Dinner - lamb cutlets+veggies or fish+veggies+ rice and lamb or rotis+veggies
My question is am i on the right track. I have been on this workout schedule for about 2 weeks.
My question is am on the right track - the goal being to increase lean muscle…i.e reduce my bf but not loose weight.
Thanks for coming back this quick mate. Theres a bf machine at the gym. u put in your stats like height, weight, age and put your fingers on this metal plate…which sends an electric current- impedance kinda stuff.
[quote]whehe wrote:
Thanks for coming back this quick mate. Theres a bf machine at the gym. u put in your stats like height, weight, age and put your fingers on this metal plate…which sends an electric current- impedance kinda stuff.[/quote]
This method can off by 5% (from what I’ve read). The results will vary greatly depending on your hydration at the time. Using this to track your bodyfat can be frustrating and derail your focus.
Thats very true mate. I have fluctutaed from 14% to 16.5% …and land up questioning the pasta i had for lunch on the previous day
Is my training routine and diet on track tho to gain lean muscle mass?
Also whats a good measure of bf?
TA
Yeah I know I figured that before I posted. There’s no way he’s 150 and reps 120’s in each hand. So I figured it had to be 60’s for a total of 120. I just couldn’t resist.
Wow , I love how most of the comments are about the 120lbs dumbbells. Even after the miscommunication issue was pointed out. .
Don’t just use the bodyfat calculator at your gym to keep track. Take measurements of your arms, waist,legs, and chest. Most likely your waist will get bigger and flabbier as you gain fat. Mine does.
Don’t skip lunch and if you’re gonna have rice, make sure its brown. Have a cup of cottage cheese before bed too. Low calorie, high in protein. The casein is supposed to slow down muscle breakdown while you sleep.
I have an omron impedance based measuring device. Although the absolute measurement may be off by 3-5%, the relative readings are pretty good. Meaning if you go from 14 to 17% bf, you got flabbier. Even though you actually went from 11 to 14%.
