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back to training!! - Apr. 28 2008 20:55:55
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rudd4y
Posts: 13
Joined: Apr. 28 2008
Status: offline
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Hey there, first post but been lurking for a while now, I;m 20 6ft 2 and currently weigh 259 pounds, so am carring alot of extra weight, i used to lift at college when i was single and was lean and looked good, however i got a girl freind and became lazy, now she dumped me and i have sooo much free time and want to dedicate it to getting back in shape, Ive recently started a cuting deit and finding it tough i also started cardio in the form of cycling, atm i'm trying to do a 3 day split as follows
Mon chest/tris
B/B bench press 5x5
Dips 5x5
inlince D/B bench press 5x5
standing tri extensions 3x8
tuesday cardio 1 hour of SS cardio PM
wednesday back/bis
Bent B/B row 5x5
over grips chins 5x5
standing rows 5x5
D/B curls 3x8
Thursday cario 1 hours SS cardio PM
Friday Legs/ Shoulders
Squats 5x5
seated D/B shoulder press
Leg extensions 3 x 8
lat raises 3x8
Sat Am fasted cardio 1 hour
sunday rest
Thats my training, what do you guys think any changes, my goals are to get fairly lean then bulk, probably using the same training,
Heres my deit (roughly)
On days,
6:30 wake 25g whey in semi milk 125ml
7:00 half bowl porrige oats, scrambled egg 3 whole, 1 peice of wholemeal toast
10:15 Mackrel or tuna sandwich, fruit
11:45 1 chicken breast with small serving of pasta or rice with green veggies.
2:15 fruit, 130g tuna with samll low fat mayo or tom sauce, 2 oat cakes
4:30 50g whey in 250ml semi milk
5:30 chicken breast with pasta + veg
6:30 tain
PW 50g whey in water
PPWO 1-2 hours later cottage cheese
BED
off days
6:30 wake 25g whey in semi milk 125ml
7:00 half bowl porrige oats, scrambled egg 2 whole 1 white, 1 peice of wholemeal toast
10:15 Mackrel or tuna sandwich, fruit
11:45 1 chicken breast with small serving of pasta or rice with green veggies.
2:15 fruit, 130g tuna with samll low fat mayo or tom sauce, 2 oat cakes
4:30 25g whey in 125ml semi milk
6:00 meat rice or pasta + veg
25g whey in 125 semi milk before bed
How does my deit look? its not always exactl but i try, i also drink 2-3 L water a day.
any advice or pointers would be great, also can anybody tell what BF% roughly from this pic
excuse the messy kitchen hehe
http://img526.imageshack.us/img526/6082/28042008107dl3.jpg
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RE: back to training!! - Apr. 29 2008 10:54:59
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rudd4y
Posts: 13
Joined: Apr. 28 2008
Status: offline
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any body? plz
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RE: back to training!! - Apr. 29 2008 14:17:03
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mystictal
Posts: 189
Joined: Sep. 20 2007
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Hi, looks like a decent split you have. If any change I would say do a mass builder like skull crushers over tricep extentions on chest/tri day.
I would post your diet up in the diet section, more knowlegable people hang around there, however it looks decent IMHO.
Are you taking any flaxseed/omega 3 supplements?
Bodyfat I would guess 25% IMO.
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RE: back to training!! - Apr. 29 2008 14:36:28
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rudd4y
Posts: 13
Joined: Apr. 28 2008
Status: offline
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hey mystical, thanks for your reply. I dont take omega 3 supps as i eat alot of oily fish so think am good. Yer i was considering skull crushers, might try them next week. hopefully i can start loosing,do you think i need any other fat supps? ive never used them before.
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RE: back to training!! - May 2 2008 12:48:40
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rudd4y
Posts: 13
Joined: Apr. 28 2008
Status: offline
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any other input please :)?
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RE: back to training!! - May 2 2008 13:56:37
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Raskolnikov
Posts: 2224
Joined: Apr. 17 2006
From: Margate, arson capital of the UK
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Split looks fairly solid, but here's a few changes I'd make
quote:
ORIGINAL: rudd4y
Mon chest/tris
B/B bench press 5x5
Dips 5x5
inlince D/B bench press 5x5
standing tri extensions 3x8 substitute for skullcrushers or close-grip bench press
tuesday cardio 1 hour of SS cardio PM
wednesday back/bis
Bent B/B row 5x5
over grips chins 5x5
standing rows 5x5 substitute for deadlifts and do them first
D/B curls 3x8
Thursday cario 1 hours SS cardio PM
Friday Legs/ Shoulders
Squats 5x5
seated D/B shoulder press
Leg extensions 3 x 8 substitute for stiff-legged or romanian deadlifts
lat raises 3x8
possibly add in some calf raises here
Sat Am fasted cardio 1 hour
sunday rest
Thats my training, what do you guys think any changes, my goals are to get fairly lean then bulk, probably using the same training,
I'd also swap round the order of the split slightly as follows:
MON - Back / biceps
WEDS - chest/triceps
FRI - Legs and shoulders
Good luck with this mate
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