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Advice needed please

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done
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2008/05/19 18:42:46 (permalink)
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Advice needed please

Hi guys, just signed up to ask you lot on some advice as you all seem really helpful.

I am 20 about 5 6, and weight about 70-80KG. I am not fat or overweight but having trouble budging the last bit of fat around my waist. I was wondering if you guys could criticize my diet/training/lifestyle. I know most of the problems with it, but after some external advice from you guys.


DIET

11 am - Porrdige( S milk)/6 egg whites scrambled (2 wholemeal toast), 1 pint of water (I know this is late for a first meal. I go to bed late and wake up late, my first mistake)

2pm pre workout - white rice/pasta, chicken/tuna, water, 1g l-carnitine

5pm post workout - Protein shake made with water 50g protein

8 pm - chicken/steak/fish and veg, fruit, water.

10pm - chicken/tuna or something to snack.


TRAINING

Monday

Chest - 4-5 exercises. 3 sets (4 sets first excerise) 15,12,10 reps.

Biceps - 4 exercises. 3 sets. 15,12,10 reps.

Cardio - 30 mins highest intensity on x-trainer. 600cals burnt.


Tuesday

Legs - 5-6 exercises. 3-4 sets. 15,12,10 reps.

Calves - 2-3 exercises. 3-4 sets. 15-25 reps.

Cardio - 30 mins highest intensity on x-trainer. 600cals burnt.


Wednesday

Shoulders - 5-6 exercises. Press/3 delts/traps. 3 sets. 15,12,10 reps more on traps and delts.

Abs - 3-4 excersise supersets. 10-20 reps.

Cardio - 30 mins highest intensity on x-trainer. 600cals burnt.


Thursday

REST


Friday

Back - 4-5 exercises. 3 sets more on deadlifts. 15,12,10 reps.

Triceps - 4 excercises. 3 sets. 15,12,10 reps.

Cardio - 30 mins highest intensity on x-trainer. 600cals burnt.



One of my biggest problems is that im in the gym over 2 hours a day so pretty sure im overtraining. Also I go to bed too late, and wake up to late due to part time work.

Another weakness is weekends. I dont hit 150g protein and dont really eat that controlled. Not that im eating ****, but more that its not balanced and not eating enough.

So that is me, please give me any advice. I am going on holiday in a month so its pretty much too late to make any drastic changes but it will be good to know for future reference.

Thank you guys

If you do what you've always done, you'll get what you've always got.
#1

13 Replies Related Threads

    theiopener
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    RE: Advice needed please 2008/05/19 18:48:12 (permalink)
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    what the heck are you doing in the gym for close to 2 hours with half an hour of cardio

    post up your full routine, i think youre doing too much volume and not hitting intensity
    #2
    done
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    RE: Advice needed please 2008/05/19 18:59:55 (permalink)
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    My gym is a very social gym so some of the time will be talking. I will write todays workout as an example.

    Chest

    Incline dumbell press - 3 sets 8-15 reps.
    Flat smith press - 4 sets 8-20 reps 1 drop set.
    Incline cable flyes - 3 sets 1 8-12 reps 1 drop set.
    Decline dumbell press - 3 sets 8-12 reps.
    2 sets for inner chest just to finish.


    Biceps

    seated single arm cable curls - 4 sets 10-20 reps.
    seated olympic bar curls - 3 sets 12-30 reps.
    Single arm concentration curls - 3 sets 10-15 reps.
    leaning over bench curls for sets. All new excerises so bis were pretty pooped.
    post edited by done - 2008/05/19 19:09:55
    #3
    theiopener
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    RE: Advice needed please 2008/05/19 19:05:21 (permalink)
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    i dont wanna know weight mate i wanna see it like this, my brain switches off when i see too many numbers

    I know you spend time talking but cut it out, if you want results, go in, lift and get out, talk between sets when rest time is to be had. keep an eye on the time dont get caught up in formalities in the gym

    Bicep curls 3 sets 10 reps, 60 secs rest

    etc etc

    that is too much direct arm work., i think you need a more basic routine. Let me see the full routine please
    #4
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    RE: Advice needed please 2008/05/19 19:11:14 (permalink)
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    The whole training routine for the week?
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    theiopener
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    RE: Advice needed please 2008/05/19 19:18:42 (permalink)
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    ORIGINAL: done
    The whole training routine for the week?

    yes the whole thing
    #6
    Dan12345
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    RE: Advice needed please 2008/05/19 20:56:03 (permalink)
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    diet needs abit of work, are you cutting at the mo?
    #7
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    RE: Advice needed please 2008/05/19 22:30:33 (permalink)
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    Well the training routine changes from week to week but it consists of 4-5 excersies per body part usually 3 sets with a rep range 8-15. I hit all the compounds. 90% of the time I am hurting the following days so I think my training is okay. The diet seems to be my week area. And yes dan, cutting up.
    #8
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    RE: Advice needed please 2008/05/21 11:29:20 (permalink)
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    some more specific questions if anyone could answer them.

    1) Is a post workout carb essential even if it is late?

    2) Should I change my pre workout carb to something brown rather than white?

    3) Best time and dosage for L-carnitine?

    4) Is it ok to stick to one cardio machine. It burns calories like no other machine in the gym.

    5) Is 600cals a day 4-5 times a week enough cardio?

    Thanks for any feedback
    #9
    Sharman
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    RE: Advice needed please 2008/05/21 13:36:52 (permalink)
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    if you routine changes from week to week, doesnt that mean you havent got a routine you follow? Just what body part you are working each day? This is okay if you know what you are doing, but as a beginner I would follow a proper routine.
    #10
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    RE: Advice needed please 2008/05/21 17:42:50 (permalink)
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    I've been training for about 2 years so I do know what im doing now. I do follow a routine regarding each week each day I will hit a body part but when my bodies starts getting used to this routine I will change it. I am also changing the exercises to keep my muscles guessing.

    Can anyone answer my questions above?@

    Cheers
    #11
    Drew Price
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    RE: Advice needed please 2008/05/21 22:54:13 (permalink)
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    ORIGINAL: done

    My gym is a very social gym so some of the time will be talking. I will write todays workout as an example.

    Chest

    Incline dumbell press - 3 sets 8-15 reps.
    Flat smith press - 4 sets 8-20 reps 1 drop set.
    Incline cable flyes - 3 sets 1 8-12 reps 1 drop set.
    Decline dumbell press - 3 sets 8-12 reps.
    2 sets for inner chest just to finish.


    Biceps

    seated single arm cable curls - 4 sets 10-20 reps.
    seated olympic bar curls - 3 sets 12-30 reps.
    Single arm concentration curls - 3 sets 10-15 reps.
    leaning over bench curls for sets. All new excerises so bis were pretty pooped.


    WOW

    Talk about overkill.

    If you;re training to loose fat mass, get into the gym, use a couple of compound movements for each body part and an isolation exercise or POSSIBLY two

    Go heavy and intense and get out.

    Doing endless different exercises just eats into your already reduced ability to recover - this actually increases muscle loss in a low calorie environment.
    post edited by drewsky - 2008/05/21 22:55:02
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    RE: Advice needed please 2008/05/22 02:43:33 (permalink)
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    hi drewsky thanks for the reply.

    Could you explain further what you mean? Do you mean hit a body part a day, or do 2-3 days a week hitting each body part on the those days?

    So for example chest would be 2 presses then maybe a flye and 1 more?

    thanks
    #13
    Drew Price
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    RE: Advice needed please 2008/05/22 11:21:20 (permalink)
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    Simply put you need lese exercises, less volume and more intensity.

    As I said when cutting you are looking to retain muscle mass, your body really doesn't have the right environment to build lean mass so short intense bursts of weight training using ~80% compound lifts are what is needed.

    #14
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