Feedback on routine please
I have started this routine, been on it for a week, and am rather happy with results (lost 1lb allready, and getting nice and firm). I have only started gym recently, so I want to get buff beofre i go overboard. I want to lose weight (bout 5kg) and get muscles at the same time.
Height : 1.83
Weight : 98.5kg
7am - 75g oatmeal, 30g whey protein, 30ml flaxseed oil.
10am - 50g chcicken, 1 potato, fruit
12:30am - 1 tin tuna, 2-3 slices wholewheat bread, veg
3pm -10am - 50g chcicken, 1 potato, fruit
4:30 pm - 30g whey (after gym)
5:30 pm - dinner (fish, chicken), with pasta, rice or potato, and lotsa veg.
My gym routine is the beginners 4-day split, but put into 3, as I only have 3 days to gym per week.
Weekend - Flat bench,
inclined DB flyes, skull crushes, dumbell lunge
Wednesday - LAt pulldown, dumbell row, standing BB curl, Ab workout
Friday - Seated DB press, upright row, squats, stiff legged deadlift.
week 1-3, 3 sets, 12 reps, 60 sec between
week 4-6, 4 sets, 8 reps, 90 sec between
week 7-9, same as week 1-3
week 10-12, same as week 4-6
I also throw in a few extra exercises on the day, for that muscle group, if i feel i have energy.
After the exercise I do 45 min cardio, 15 min walk, 15 min step and 15 min cycle, all at 60% heartrate (115 bpm for me)
Ideally i would like to do cardio on a diff day or in the morning, but i dont have the tim. Straight after the workout, i take my 30g whey in water.
So, how does that look? I am a beginner, and just want to firm up, reacon thats a nice workout?