Sponsored by: Discount Supplements - For an extra 6% off Absolutely Everything - use code: SEPT6

ATO--SHERKLIKEDAVE

Page: 12 > Showing page 1 of 2
Author
yoyokaz
Universe Member
  • Total Posts : 343
  • Reward points: 2320
  • Joined: 2005/06/14 01:33:09
  • Status: offline
2005/07/26 15:13:41 (permalink)

ATO--SHERKLIKEDAVE

GOALS lose fat gain some lean muscel but dont wanna get big with it, rid of cellulite FOREVER really makes me sick and compared to some mine aint bad but its getting there!!!!

you have seen my diet

stats are 5,6 age 25 size 12 boardering 14 11st 3lbs and rising

am able to go to the gym 5x a week

i dont want to eat cheese(hard cows) or drink cows milk as it aint all that good and is hard to digest

like all fruits all veg chicken all fish nuts seeds, drink loads of water+green tea

i also have to take into account that i go to collage three nights aweek in september and also work full time

i would just love to be able to enter a amature bb competition one day
also end up having a body i can be proud of as self asteam is running low due to lack of energy and determination. but this time i will do what ever it takes to get were i want to go.

i have been on and off diets since i can remember and i am now noticing the effects of this and really want to reverce the damage that dieting has caused. thanks for all your help much apreciated
#1

24 Replies Related Threads

    1 Rep Max Designer bodybuilding clothing - built to last. Try our popular Hoodie... The 'Utili-Hood' or our hard wearing Training Vests
    shreklikedave
    Olympian Member
    • Total Posts : 916
    • Reward points: 7519
    • Joined: 2003/06/19 08:06:18
    • Location: liverpool United Kingdom
    • Status: offline
    RE: ATO--SHERKLIKEDAVE 2005/07/26 19:27:21 (permalink)

    ORIGINAL: yoyokaz

    GOALS lose fat gain some lean muscel but dont wanna get big with it, rid of cellulite FOREVER really makes me sick and compared to some mine aint bad but its getting there!!!!

    you have seen my diet

    stats are 5,6 age 25 size 12 boardering 14 11st 3lbs and rising

    am able to go to the gym 5x a week

    i dont want to eat cheese(hard cows) or drink cows milk as it aint all that good and is hard to digest

    like all fruits all veg chicken all fish nuts seeds, drink loads of water+green tea

    i also have to take into account that i go to collage three nights aweek in september and also work full time

    i would just love to be able to enter a amature bb competition one day
    also end up having a body i can be proud of as self asteam is running low due to lack of energy and determination. but this time i will do what ever it takes to get were i want to go.

    i have been on and off diets since i can remember and i am now noticing the effects of this and really want to reverce the damage that dieting has caused. thanks for all your help much apreciated


    First thing is that you will not grow big without alot of effort and even more food so if you are pretty careful with your diet i wouldnt even worry about it if i was you. You will add some muscle but muscle burns cals therefore you lose fat therefore you look smaller and more tight. (muscle takes up alot less space than fat!)

    Diet wise stick to the same number of meals, try to have something every three hours or as close as possible to that as you can. Therefore if you have meal 1 at 7am your last meal will be around 7pm.

    Each meal you want to have a good source of protein. Any lean meat (white tends to be the leanest so chicken and turkey are ideal) seafood and cottage cheese are all good as are eggs (have about 1 yolk to every 4 or 5 whites). Aim for about 20 - 30g of protein in each meal. (about 600 cals - 150x4)

    In the first 4 meals have some carbs, things like oats, pasta, rice (wholemeal/ grain varieties) sweet potatoes and some fruit (keep that for straight after you have trained) You should be fine on about 30g of carbs in each of the first 4 meals. (about 480 cals - 120x4)

    For one of your protein sources have a piece of oily fish or a few nuts mixed with some cottage cheese

    You will end up havign around 500 cals from fats this way so you have a grand total of about 1500

    Eat as much veg as you like.

    Weights - do a 3 day split back rear delts and biceps day 1, chest shoulders and tris day 2, legs and abs day 3.

    On the days you do your weights do thirty minutes steady cardio at the end, on two of the non weights days do harder cv sessions. Have 2 days rest.

    Not sure what kit you have but if i was you i would do the following

    Day 1

    Wide Chins 3x8-10
    Bent over rows 3x8-10
    Reverse grip pulldown 2x8-10
    DB Rear fly 2x8-10
    BB Culrs 3x8-10
    Hammer curl 2x8-10

    Day 2

    Incline DB Press 3x8-10
    Wide dips 3x8-10
    DB FLy 2x8-10
    Standing DB Shoulder press 3x8-10
    Lat raise 2x8-10
    Close grip bench 3x8-10

    Day 3

    Squats 3x8-10
    Leg press 3x8-10
    Stiff leg deads 3x8-10
    Calf raise 3x15
    Reverse crunches 3x15
    Twist crunches 3x15

    do a couple of warm up sets on the first exercise of each day then pyramid the weight up on your three main sets so that the last set you do is as heavey as you can go without cheating

    Hope that helps, i'm typing this between clients though so if bits dont make sense ask me!

    Dave
    #2
    yoyokaz
    Universe Member
    • Total Posts : 343
    • Reward points: 2320
    • Joined: 2005/06/14 01:33:09
    • Status: offline
    RE: ATO--SHERKLIKEDAVE 2005/07/26 22:05:30 (permalink)
    cheers dave this is great im gonna do. when do you recon i should start seeing results?
    just two questions what is BB(sorry if being dumb)
    and can i do crunches as many days as i want?
    #3
    kitty
    Moderator & BNBF Pro
    • Total Posts : 39083
    • Reward points: 12216
    • Joined: 2003/08/26 10:52:24
    • Location: Chorley, Lancashire
    • Status: offline
    RE: ATO--SHERKLIKEDAVE 2005/07/26 22:18:30 (permalink)
    Barbell
    #4
    yoyokaz
    Universe Member
    • Total Posts : 343
    • Reward points: 2320
    • Joined: 2005/06/14 01:33:09
    • Status: offline
    RE: ATO--SHERKLIKEDAVE 2005/07/26 22:38:44 (permalink)
    kittyb do you think this is too much for a biginner like i am? also how long should i do the five days cardio for?
    #5
    kinkymisspinky
    Pro-Member
    • Total Posts : 1131
    • Reward points: 7971
    • Joined: 2003/09/13 21:55:37
    • Location: london England
    • Status: offline
    RE: ATO--SHERKLIKEDAVE 2005/07/26 23:42:02 (permalink)

    ORIGINAL: shreklikedave

    Day 1

    Wide Chins 3x8-10
    Bent over rows 3x8-10
    Reverse grip pulldown 2x8-10
    DB Rear fly 2x8-10
    BB Culrs 3x8-10
    Hammer curl 2x8-10

    Day 2

    Incline DB Press 3x8-10
    Wide dips 3x8-10
    DB FLy 2x8-10
    Standing DB Shoulder press 3x8-10
    Lat raise 2x8-10
    Close grip bench 3x8-10

    Day 3

    Squats 3x8-10
    Leg press 3x8-10
    Stiff leg deads 3x8-10
    Calf raise 3x15
    Reverse crunches 3x15
    Twist crunches 3x15





    Not enough compounds. Too many isolations. Unnecessary number of exercises. Debateable exercises selection given her training goals. Expected limited effectiveness in achieving her training goals. It'll take too long given her busy schedule and lack of training experience (she'll get bored after too much time in the gym).

    Compound exercises will give her a greater fat loss effect and greater muscle gain effect. They are more time and effort effective.

    Squat 4x6
    OHP 4x6
    Bent Rows 4x6
    Abs 4x6
    Repeat up to three times a week on non-consecutive days. Possibly increase reps if 6 is too heavy to start with, but much more than 6 reps will bring you into sarco hypertrophy territory, which is not what you want at this stage.

    You might want to add isolations if you get into amateur BB but while your goals are focused primarily on fat loss and given your hectic schedule, I feel compounds are the way to go.

    Diet advance is solid.
    #6
    shreklikedave
    Olympian Member
    • Total Posts : 916
    • Reward points: 7519
    • Joined: 2003/06/19 08:06:18
    • Location: liverpool United Kingdom
    • Status: offline
    RE: ATO--SHERKLIKEDAVE 2005/07/27 14:10:56 (permalink)
    Sorry i'm lazy! bb = barbell, db = dumbbell!

    This will come down to opinions i guess but i dont think there are too many isolations, each of those routines can be knocked out in about 40 minutes.

    As far as the reps go i would stay slightly higher 8-12 until she has a bit more training experience, with higher reps the weight will be lighter therefoe it is easier to concentrate on form. Once the technique is solid then by all means go onto 6 reps.

    I think i'm in the minority on this board but i do think isolations are useful in a training prog especially as her main goal is to 'tone' more than build.

    #7
    yoyokaz
    Universe Member
    • Total Posts : 343
    • Reward points: 2320
    • Joined: 2005/06/14 01:33:09
    • Status: offline
    RE: ATO--SHERKLIKEDAVE 2005/07/27 16:16:31 (permalink)
    dave will i lose fat this is my main goal so is it isolations or compound ? i dont mind being in the gym aslong as its no longer than 1hr 30 at the max as i do tend to get a wee bit board anything longer than that but would like as near to 1hr as poss is this do able with the programe you have done for me???
    #8
    Scourge_of_God
    Pro-Member
    • Total Posts : 1395
    • Reward points: 4975
    • Joined: 2003/11/07 13:38:26
    • Location: London United Kingdom
    • Status: offline
    RE: ATO--SHERKLIKEDAVE 2005/07/27 16:44:42 (permalink)
    ORIGINAL: yoyokaz
    dave will i lose fat this is my main goal so is it isolations or compound ? i dont mind being in the gym aslong as its no longer than 1hr 30 at the max as i do tend to get a wee bit board anything longer than that but would like as near to 1hr as poss is this do able with the programe you have done for me???

    I think KMP's point is that either compounds or isolations will help you burn fat, but compounds will help you do so more quickly and more effectively.

    They will tone many of the muscles in your body simultaneously, while isolations will only do it one at a time. They will also allow you to do more work (i.e. burn more calories) in a shorter amount of time as they allow you to use more weight and generally have a longer ROM (range of motion) than isolation exercises.

    The routine KMP gave you can probably done in 45 mins or less if you get focussed.

    If you decide to get into BBing you will likely need to use isolations as you'll have things like symmetry and proportions to worry about, but while your aim is solely fat loss, compounds and cardio are the way to go (IMO).
    #9
    shreklikedave
    Olympian Member
    • Total Posts : 916
    • Reward points: 7519
    • Joined: 2003/06/19 08:06:18
    • Location: liverpool United Kingdom
    • Status: offline
    RE: ATO--SHERKLIKEDAVE 2005/07/27 17:10:24 (permalink)

    ORIGINAL: Scourge_of_God

    ORIGINAL: yoyokaz
    dave will i lose fat this is my main goal so is it isolations or compound ? i dont mind being in the gym aslong as its no longer than 1hr 30 at the max as i do tend to get a wee bit board anything longer than that but would like as near to 1hr as poss is this do able with the programe you have done for me???

    I think KMP's point is that either compounds or isolations will help you burn fat, but compounds will help you do so more quickly and more effectively.




    They will tone many of the muscles in your body simultaneously, while isolations will only do it one at a time. They will also allow you to do more work (i.e. burn more calories) in a shorter amount of time as they allow you to use more weight and generally have a longer ROM (range of motion) than isolation exercises.

    The routine KMP gave you can probably done in 45 mins or less if you get focussed.

    If you decide to get into BBing you will likely need to use isolations as you'll have things like symmetry and proportions to worry about, but while your aim is solely fat loss, compounds and cardio are the way to go (IMO).


    Most people are worried about symetry and proportion regardless if they BB or not. IMO i would be more inclined to say that if she wants to get into BB then go for a routine that will add as much mass as possible, however to do what she wants that isnt necessary

    The prog i wrote will be finnished in 40 minutes easy, then 20-30 min of cardio at the end so you will not be much over an hour if you go over 1 hour at all.

    Compounds use more muscle to execute the movement so it is true that by doing them you will stimulate more muscle, however people tend to have areas that they would like to emphasise in order to make themselves look better.

    For example i tend to find that by incorporating lateral raises in a shoulder workout you get a better 'cap' (the line under your shoulder at the top of your arm). I'm not saying do loads of laterals, just a couple of sets after your presses.

    Fat loss will come as long as you are good with your diet and do your cardio. The point that more muscle means increased metabolism therefore more fat burnt is true but you will get adequate stimulation from doing the routine i gave you plus you will get a much nicer overall shape.

    If you were looking to add size then i would have gone for predominantly compounds for the routine but that isnt your main goal. What you are looking to do is lose fat and get a lean 'toned' look. You will get that from the routine i have given you.

    #10
    kinkymisspinky
    Pro-Member
    • Total Posts : 1131
    • Reward points: 7971
    • Joined: 2003/09/13 21:55:37
    • Location: london England
    • Status: offline
    RE: ATO--SHERKLIKEDAVE 2005/07/27 22:01:24 (permalink)
    ORIGINAL: shreklikedave
    Most people are worried about symetry and proportion regardless if they BB or not. IMO i would be more inclined to say that if she wants to get into BB then go for a routine that will add as much mass as possible, however to do what she wants that isnt necessary

    The prog i wrote will be finnished in 40 minutes easy, then 20-30 min of cardio at the end so you will not be much over an hour if you go over 1 hour at all.

    Compounds use more muscle to execute the movement so it is true that by doing them you will stimulate more muscle, however people tend to have areas that they would like to emphasise in order to make themselves look better.

    For example i tend to find that by incorporating lateral raises in a shoulder workout you get a better 'cap' (the line under your shoulder at the top of your arm). I'm not saying do loads of laterals, just a couple of sets after your presses.

    Fat loss will come as long as you are good with your diet and do your cardio. The point that more muscle means increased metabolism therefore more fat burnt is true but you will get adequate stimulation from doing the routine i gave you plus you will get a much nicer overall shape.

    If you were looking to add size then i would have gone for predominantly compounds for the routine but that isnt your main goal. What you are looking to do is lose fat and get a lean 'toned' look. You will get that from the routine i have given you.

    The degree of symmetry required for bodybuilding is surely much higher than for recreational training. I would say that most gym goers are much more worried about other things. Also, if she needs to lose fat muscular symmetry won't show up that much.

    I don't do any isolation exercises and everybody says I've got a lovely figure.

    Compound weight training can also help you burn off lots of calories, not only from the exercise itself but because compounds keep you metabolism elevated for hours post workout. Isolation exercises don't really do this at all.

    She'll only get bigger if she's eating lots. If she's on a cutting diet and doing lots of cardio (which she will be) no exercise in the world will make her gain much mass. You can't build muscle on hopes and dreams, so she'll get that same toned look from compounds as from isolation exercises, but quicker and more easily.
    #11
    yoyokaz
    Universe Member
    • Total Posts : 343
    • Reward points: 2320
    • Joined: 2005/06/14 01:33:09
    • Status: offline
    RE: ATO--SHERKLIKEDAVE 2005/07/27 22:32:08 (permalink)
    KMP can you please give me some idear of compounds with cardio. i am new to weights but really wanna lose fat befor developing muscel mass as i will just look bulky. is the body for life programme compouns or isolation? also is that diet programme dave did for me good for losing weight but gaining tone??? thanks for all advice
    #12
    shreklikedave
    Olympian Member
    • Total Posts : 916
    • Reward points: 7519
    • Joined: 2003/06/19 08:06:18
    • Location: liverpool United Kingdom
    • Status: offline
    RE: ATO--SHERKLIKEDAVE 2005/07/28 08:58:57 (permalink)
    probabaly going to have to agree to disagree on this one but i honsetly believe that by using isolation exercises in their right place you can create a much more pleasing physique unless you are naturally balanced anyway and just accenuating what you already have.

    Body for life is compunds supersetted with an isolation on the last set of each exercise if i remember rightly.

    You cant 'build tone', lose fat to reveal the newly developed muscle underneath and you will look 'toned'.

    Compounds = multi joint movements

    If you want a routine that is all compounds based on the first split that i did then i would go for

    Day 1
    Wide Chins
    BB Rows
    Deadlifts
    BB Curls


    Day 2
    Incline Bench
    Flat db press
    Mil press
    Dips

    Day 3

    Squats
    Stiff leg deads
    Calf raise
    Weighted crunches

    3 main sets (plus one or two gradually heavier warm ups for each exercise) of 6-8 reps
    #13
    yoyokaz
    Universe Member
    • Total Posts : 343
    • Reward points: 2320
    • Joined: 2005/06/14 01:33:09
    • Status: offline
    RE: ATO--SHERKLIKEDAVE 2005/07/28 13:26:11 (permalink)
    thanks what exactly are compounds remember im new to this and wish to no the differnce in easy terms would i be better off folowing bodyfor life as it is mixed with the 2
    #14
    jess1eb
    Olympian Member
    • Total Posts : 945
    • Reward points: 7043
    • Joined: 2005/06/20 13:59:27
    • Location: Milton Keynes
    • Status: offline
    RE: ATO--SHERKLIKEDAVE 2005/07/28 13:32:12 (permalink)
    basicly I think compounds are using more of your body at once so say you do a leg press on a machine you use your legs but doing a squat you use the same leg muscles plus your arms and shoulders to hold your barbell your back and abs for stability so more muscles are getting a work out at once. Have you looked at the body for life book/websites? You can do both compound and isolation exercises (you choose any 2 exercises for each body part)
    #15
    yoyokaz
    Universe Member
    • Total Posts : 343
    • Reward points: 2320
    • Joined: 2005/06/14 01:33:09
    • Status: offline
    RE: ATO--SHERKLIKEDAVE 2005/07/28 13:45:42 (permalink)
    i bought the bfl book a few months i have read it twice, iv also tooked at the transformation of the peole who have tried it and i also go on the blf forum and some people say they look more toned but clothes are getting tighter or their legs are looking bigger and my legs arnt exactly small so i dont want bigger legs. i just want maximum fat loss with a nice amount of muscel/tone, so much information just dont no what is best for me
    #16
    MonkFinger
    Pro-Member
    • Total Posts : 5155
    • Reward points: 7177
    • Joined: 2004/05/11 16:34:19
    • Location: hampshire
    • Status: offline
    RE: ATO--SHERKLIKEDAVE 2005/07/28 14:17:28 (permalink)
    my legs arnt exactly small so i dont want bigger legs. i just want maximum fat loss with a nice amount of muscel/tone, so much information just dont no what is best for me


    IMHO KinkyMissPinky's routine looks sound - no need to complicate things. It has the esentials covered. Don't panic about routines - pick one, and stick with it for a few months.

    You won't grow bigger legs, shoulders, back or arse - regardless of exercise choices - unless you eat like a horse, and then eat some more. So don't worry about suddenly waking up the size of a bus, its not going to happen.


    Compound exercises involve two or more joints, eg an overhead press will use both shoulder and elbow, and use several muscle groups to this end.

    Isolation exercises involve just one joint, eg bicep curls - just your elbow, and just one muscle group.

    Body For Life used a mixture of both.


    Hope that helps, and good luck
    #17
    kinkymisspinky
    Pro-Member
    • Total Posts : 1131
    • Reward points: 7971
    • Joined: 2003/09/13 21:55:37
    • Location: london England
    • Status: offline
    RE: ATO--SHERKLIKEDAVE 2005/07/29 01:18:37 (permalink)

    ORIGINAL: shreklikedave

    Day 1
    Wide Chins
    BB Rows
    Deadlifts
    BB Curls


    Day 2
    Incline Bench
    Flat db press
    Mil press
    Dips

    Day 3

    Squats
    Stiff leg deads
    Calf raise
    Weighted crunches



    I prefer it to the last one but still too many unnecessary exercises. It looks like its been pulled straight out of a magazine as it doesn't take into acccount trainer's lack of experience in the gym, having twelve different exercises for her to learn where maybe four or five would do. Also, as she's a beginner, female and possibly overweight (no offence, yoyokaz), the likelihood of her being able to do chins and dips is pretty minimal.
    #18
    kinkymisspinky
    Pro-Member
    • Total Posts : 1131
    • Reward points: 7971
    • Joined: 2003/09/13 21:55:37
    • Location: london England
    • Status: offline
    RE: ATO--SHERKLIKEDAVE 2005/07/29 01:26:34 (permalink)
    yoyokaz - Don't worry about getting bigger. Its hard enough for guys to get big so pretty much impossible for you as a woman on a cutting diet. Cardio on non-weights days. I'd probably start at around 20-30mins three times a week.
    #19
    yoyokaz
    Universe Member
    • Total Posts : 343
    • Reward points: 2320
    • Joined: 2005/06/14 01:33:09
    • Status: offline
    RE: ATO--SHERKLIKEDAVE 2005/07/29 11:52:12 (permalink)
    kinkymisspinky can you please put me a plan you would you thimk would be sutable for me. im not actually over weight as i got weighed yesterday and im now 11st exactly boardering over weight for my hight i am determin to be at least 9st 10lb by xmas my body fat mass was 19.8% i want it to be 16.8% or less should i cut all alcohol out till i reach goal?/?
    #20
    Page: 12 > Showing page 1 of 2
    Jump to:
    ©2017 All content is copyright of MuscleTalk.co.uk and its use elsewhere is prohibited. (posting guidelines | privacy | advertise | contact us | supported by)
    © 2017 APG vNext Commercial Version 5.5