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Is my new program going to work?

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omens
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2006/07/19 11:35:18 (permalink)
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Is my new program going to work?

Hi - I have been working out for about 9 months now following my own made up plan, without reading any of the theory behind it and have seen some results but not as much as I would like.

I found this forum and have since tweaked my training/ nutrition but wanted some of your expert advice on here to see if I am going wrong anywhere.

I am 26, 170 pounds and 6 foot/ 6 foot 1 and so calculate I have a BMI of about 22. I think I am in OK shape but really want to loose the excess fat which is especially apparent around my pecs and abdomen. This hasn't eben happening with my old diet/ fitness regime so I came here for help.

I have started a new diet which consists of.

Breakfast- 8:30: Bowl of cereal and half banana, cup of green tea.

Snack- 10:30: two peaches/ nectarines

Lunch- 12ish: Rice with vegetables and chorizo, pasta with vegetables and tomato and bacon sauce.

Snack- 3:00: Apple/ peach/ nectarine

Dinner- 6:30: Lean meat and vegetables +potato/ rice/ pasta

I think workout at about 7 and do 10 minutes on a cross trainer- alternating 30 seconds flat out/ 1 minute rest- at a low incline for 10 minutes. I move onto 75 situps and 25 abdominal crunches, 12 bicep curls with barbell, 20 benchpress, 10 shoulder press, 20 single Arm Dumbbell Tricep Press Extension, 10 Behind the Neck Press, 10 pull up behing , 15 dips, 50 push-ups, 10 (pulling the barbell up, behind my back, to about chest height-not sure what its called). I will then do 10 minutes on the cross-trainer, again on a low incline, and repeat the weights/ pushups etc for another repition.

After this I have a bit of fruit and 3 tbsp of peanut butter- at about 8 oclock then go to bed at about 10:30.

On my off day on Saturday I will normally drink about 8 beers at the night-time- is this where my extra fat is coming from as I thought my diet was pretty good.

Is this a good workout to tone myself and get more ripped? I would ideally like to loose the fat around my problem areas to make the muscle I have, more apparent, and then move onto adding more muscle.

Is there anything I should change or am I doing anything wrong?
#1

10 Replies Related Threads

    Ronin316
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    RE: Is my new program going to work? 2006/07/19 12:11:45 (permalink)
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    No it's not. You really need to read the following:

    Cashman's Guide for the Beginner
    Building your House by ToxicToffee

    Also also check out the Diet & Nutrition forum and the Training Routines forum. A wealth of knowledge and experience in there.
    #2
    DEAD_WEIGHT
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    RE: Is my new program going to work? 2006/07/19 12:34:59 (permalink)
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    High reps do not produce lean muscle. Alot of bodybuilders do high reps when they are cutting because they think it makes there muscle leaner. I think this is the rite word for it bullsh*t.

    If you want lean muscle you just have to lower the BF% lift heavy weights to build some muscle mass whilst maintaining a quality diet and try and keep the fat off as much as possible keep up the cardio aswell.

    Read the posts that where in the previous posts from ronin316 they will help you more.

    Best of luck
    #3
    calvo
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    RE: Is my new program going to work? 2006/07/19 13:42:43 (permalink)
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    Diet and routine are aweful,check out the threads to a,sort out your diet,not enough protein-you should eat at least 1g protein per lb of bodyweight daily and b,sort out your routine,Frankies 5x5 push pull legs is a favourite of these pages and does produce results.Good luck.
    #4
    omens
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    RE: Is my new program going to work? 2006/07/19 13:44:12 (permalink)
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    Hey thanks for the help guys - its definately appreciated!

    Im still not totally sure about a proper weekly regime though.

    I am thinking of using this diet to cut my body fat
    http://www.muscletalk.co.uk/article-ripping-up-guide-to-cutting.asp

    ....maybe not doing the early morning cardio if I could factor in this HIIT later on after work?
    http://www.muscletalk.co.uk/newsletter-0905.asp

    and using the lifting schedule from one of the beginners guides- 5x5 reps/lifts

    Day 1
    Bench
    Incline DB’s
    Military press
    Weighted dips

    Day 2
    Chins
    Seated rows
    DB single handed rows
    Curls

    Day 3
    Squats
    SLDL’s
    Calf raise
    All 5 x 5 again

    So - if I am right - I should not weight train and do cardio on the same day? So if I factored in HIIT between days would this be better for what I am trying to achieve...or am I still wide of the mark?
    #5
    calvo
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    RE: Is my new program going to work? 2006/07/19 13:48:48 (permalink)
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    Thats a much better programme.Perhaps swap incline press for close grip bench press to hit the tris and swap seated rows for deadlifts,otherwise fine.
    #6
    omens
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    RE: Is my new program going to work? 2006/07/19 16:24:13 (permalink)
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    Cool - thanks - Im glad Im more along the right track now.

    I was also wondering if the rest rate between each set of excercises mattered much? And if so what sort of time should I take, at the maximum, between one excercise and the next?
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    calvo
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    RE: Is my new program going to work? 2006/07/19 16:45:03 (permalink)
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    If you are training progressively heavier weights start your next set when you feel you can give it maximum effort.On deadlifts,squats and bench press you,ll need longer to recover between sets,anything up to 5 minutes.
    #8
    omens
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    RE: Is my new program going to work? 2006/07/19 20:50:04 (permalink)
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    THanks again for your quick replies!

    One more thing though - in my HIIT sessions - I have just noticed in the HIIT article here

    http://www.muscletalk.co.uk/newsletter-0905.asp

    that it says to repeat the HIIT for 5-6 intervals... so that means an HIIT session is going to be taking at least an hout or 50 minutes...and that's doing one loop straight after the other. I am normally shattered after 2 HIIT with a break inbetween - 5 or 6 sessions of this in the same workout would leave me totally exhausted. Am I getting this right or does it mean that this should be done on 5-6 consecutive days?
    #9
    Ronin316
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    RE: Is my new program going to work? 2006/07/19 22:01:05 (permalink)
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    ORIGINAL: omens

    I am thinking of using this diet to cut my body fat
    http://www.muscletalk.co.uk/article-ripping-up-guide-to-cutting.asp



    I'm not on an expert on cutting or diet & nutrition, but if I were you I'd bulk for a bit before cutting. You can't get toned or ripped if you haven't got the muscle to begin with. That ripped look comes from adding muscle then cutting away the excess fat to define the muscles. There's no point cuting until you have added muscle and the best way to do that is bulk for a while IMO.
    #10
    omens
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    RE: Is my new program going to work? 2006/07/19 22:24:40 (permalink)
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    yeah thats the thing though - I have been working out- albiet wrongly for about 6-8 months now. I can see and feel I have a little bit of muscle, and certain parts of my physique are defined - eg top of stomach etc. but the fat especially on my midriff and on the bottom of my pecs isn't letting me see the muscle very well...in short I think I am toned but flabby- if that makes sense!

    I only plan to cut for a little bit and don't want to loose the muscle... maybe bulking first would be better, but I am coming into this from the point of someone who is a little bit flabby so thought I would cut for a little before this? Is this right?

    Also - is my question above about HIIT repetitions/ intervals (eg 5 or 6 sets of the 12 minute HIIT program in one night...or one HIIT a night for 5 0r 6 days?) correct?
    #11
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