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Some guidance please... - Apr. 16 2008 18:25:20
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zaffy
Posts: 17
Joined: Apr. 16 2008
Status: offline
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Alot of info here but am hoping someone with more experiance than myself can read it and tell me if i am doing anything wrong or if i could do something else to help. I work out Sunday, Tuesday, Thursday, Friday. At the moment i am not doing any Cardio on my break days but am seriously considering starting. However i do not want to overtrain.
My details:
Height: 6ft3
Weight: 91kg
Body fat %: 17.5
Diet:
Breakfast: Oat Porridge
Snack: Sliced Chicken Breast
Lunch: Chicken Breast with Spinach / Watercress / brocolli + sweet potato/ Humous / peri peri sauce
WORKOUT
Snack: protein shake (25g protein 12g carbs)
Dinner: Steak / Chicken with veg
before bed: protein shake (20g protein)
Sometimes i will have an egg ommelette with spinach, mushrooms chillies etc for lunch.
Goals
To lose my belly while mainting current muscle mass so i can go on a crazy bulk period around august / september.
My Workout:
Consists of 3 circuits i do 1 after another in 45mins, Is a slightly modified version of the flab inferno workout in mens health 1 or 2 issues ago.
1mins light jog, 4mins sprint
Circuit 1 (do twice) : Underarm pull up (15 reps)
Clean and press (15 reps)
Dumbell bench press (15 reps)
No Break on to circuit 2:
3 min HIIT bike , 15 second intervals from as fast as possible to active recovery.
Cross over bicep curl (15 reps)
Bent over row (15 reps)
Dip assist (15 reps)
No break to circuit 3:
3 min HIIT Bike same as before
Squats (8 reps)
Inverted row (8 reps)
Tabata Press ups (at this point i can manage 4 sets, then switch to knees for 2 sets by which i am dead)
Tabata squats (with light weight)
Am i on the right path?
What i want to know is does this sound ok to the more experianced people here? I desperatly want to shift my belly , its been a battle i have had for a while now and i have been working my arse off in the gym for 3 weeks on this workout. I had been doing muscle work before and have had good gains, but am now looking to beat the belly.
Cheers for any help, soz for the long post but everyone asks for details so thought i would throw it all in :)
< Message edited by zaffy -- Apr. 16 2008 18:27:49 >
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RE: Some guidance please... - Apr. 18 2008 6:18:58
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california dreaming
Posts: 27
Joined: Jul. 28 2007
Status: offline
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I suggest on days off you take total rest to allow your body to recover
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RE: Some guidance please... - Apr. 18 2008 6:20:06
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california dreaming
Posts: 27
Joined: Jul. 28 2007
Status: offline
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Here is the diet I use for cutting, use your abs to tell how your doing:
LEAN-OUT DIET
PREWORKOUT
MEAL ONE – 4:30 AM
Protein Drink
WORKOUT: 5:00 AM
POSTWORKOUT AND BREAKFAST
MEAL TWO – 7 AM, 8 AM
Right after workout
Protein Drink
About an hour later
6 egg whites
3 oz turkey sausage
LUNCH
MEAL THREE – 11:45 AM
6 oz chicken breast
½ cup brown rice
Steamed vegetables
MIDAFTERNOON SNACK
MEAL FOUR – 3:30 PM
Tuna or Protein bar or drink
DINNER
MEAL FIVE – 5:00 PM
6 oz lean broiled sirloin steak
Steamed vegetables
LATE-EVENING SNACK
MEAL SIX – 9:00 PM
2 tbsp. peanut butter or
Protein Drink
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