Hi All,
I've been looking around the forum now for around 4 weeks but this is my first post, (Which may be posted in the wrong section) so please be gentle
I have been reading some of the posts and advice provided by the forum members and thought I would look for feedback and advice on how i can achieve (speed up) my goals.
Ok, here goes...
I'm 40 yrs of age, my current weight is 15.4st (97.2Kg) and I'm 6'1" (1.86m) tall and have a Body Fat index of 25.6%
My goal is not to lose weight as such but to cut my Body Fat index from 25.6% to below 20% and gain definition. I go on holiday in August so would like to be somewhere near my goal within 6 weeks
I started using the gym regulaly from Feb this year after stepping on the scales and realising I'd broken the 17st mark. I go to the gym approx 4 or 5 times per week if possible and have already dropped from 17st (108Kg) to 15.4st (97.2Kg)
Due to limited gym time I've tried to split my routine over 5 days as Chest, Back, Shoulders/Arms, Legs & Cardio. I try to do at least 20mins Cardio on every visit to try and burn the fat.
My typical routine is:
Monday - Chest (All free Weights)
20 mins Cross Trainer at level 12-14 (HR average 150ish)
Flat Bench Press 3x10 @ 40kg
Incline Dumbell Press 3x10 @ 18kg
Decline Bench Press 3x10 @ 30Kg
Inclined Dumbell Flies 3x10 @ 12Kg
Tuesday - Back (Mix Free Weight & machine)
20 mins Cross Trainer at level 12-14 (HR average 150ish)
Lat Pull down 3x10 @ 57Kg (Machine)
Seated Row 3x10 @ 65Kg (Machine)
Upright Row 3x10 @ 30Kg (Dumbell)
Shrugs 3x10 @ 25Kg (Using 2 x 25Kg plates)
Wednesday - Cardio
20 mins Cross Trainer at level 12-14 (HR average 150ish)
20 mins Cycle level 8
20 mins row or fast paced walking on treadmill. (I have a bad knee and try to avoid high impact activities)
Thursday - Shoulders
20 mins Cross Trainer at level 12-14 (HR average 150ish)
Seated Dumbell Press 3x10 @ 18Kg
Seated Lateral Raises 3x10 @ 10Kg
Upright Barbell Pull up 3x10 @ 30Kg
Straight Arm Front Raises 3x10 @ 8Kg
Friday - Legs (Mix Free Weight & machine)
20 mins Cross Trainer at level 12-14 (HR average 150ish)
Barbell or Dumbell Squats 3x10 @ 40Kg
Seated Leg Press - 3x10 @ 146Kg
Leg Extension - 3x10 @ 75Kg
Leg Curl - 3x10 @ 50Kg
Calf Raises - 3x10 @ 50Kg
Weekends are normally kept free, but if I miss any sessions during the week due to work commitments I will fit them in at weekend.
Now for the typical diet...
Breakfast - 08:00 Porridge with skimmed milk or Scrambled Egg (2 yolk 3 or 4 Whites) on 2 slices of wholemeal seaded toast
Snack - 11:00 (20g) Protien Shake 2 pieces of fruit (Bannana & Apple)
12:00 - Gym
13:00 - Lunch (40g) Protein Shake and Tuna or Chicken Salad & Yogurt
15:30 - Snack - Cottage Cheese on 2 x rice cakes
18:00 - Dinner - Meat/fish, 2 or 3 veg and jacket potato or Spag bol (Got to fit in with wife & kids)
21:00 - Snack - Cottage Cheese or Yogurt.
23:00 - Protein Shake.
I have around 5 or 6 cups of either Tea, Green Tea or Black Coffe throughout the day and drink aroud 2-3L of water
I try not to drink alcohol during the week but will have a 4 or 5 bottles of beer (Lo Carb) at weekend and will also have a couple of bottles of wine with the Mrs
I'm current using the PHD Pharma Whey but wondered whether it be beneficial to include PHD Synergy7 or similar in my diet or should I just continue with the Whey?
Sorry for the length of my first posting, but I belive the more info you get the more you can build a mental picture of me and my requirements.
Thanks in advance