What do you guys think??

[WithoutRegrets]

Ok so i have been reading and trying to learn all i can about bodybuilding and the correct way about going around things to lose weight and increase my LBM. So that i can compete and look brilliant in our up and coming wedding.

I cant afford a trainer as currenting paying off study debt.

But i have put together a (amateur) training routine and simple diet.

If you could please spare 2 mins to have a quick read and see what you think and give any advice on better opitions that would be awesome and really helpful!

Stats:
Age = 22yrs
Height = 168cm / 5ft 5in
Weight = 68 / 69 Kgs (depending on when i weigh myself)
Approx BF% = 19%

Training routine:
Monday / Thursday; Lower Body Training consiting of 3 or 4 sets each with 12reps (of the highest reps i can possibly manage)
Tuesday / Friday; Upper Body Training consiting of 3 - 4 Sets of each with 12reps (again with the highest weight i can manage)
Tues / wednesday / Thursday & Saturday; cardio of some sort conisting of either 1 hr RPM/Spin class or walking the dog or even 30min HITT on the stepper.

Diet:
I eat 5 meals a day avaraging 300cals.
Diet consits of 1500 - 1550Cals Depending on the day.
I eat 4oz of chicken / tuna or salmon at 2 of my meals (Lunch/Dinner).
Other wise i stick too Protein Bars / Powders or Cottage Cheese / Egg whites and oats.
I do not eat bread/cereals/potatoes or white rice i tend to only eat veges and salads with a piece of fruit or wild rice on the very odd occasion.
I very rarely drink maybe every 6-8months.
I drink diet soda which i am trying to give up and stick with H2O.
And Once a week a have a cheat day which from next week ill be working on controling more by decreasing it to 2 meals or even better 1!

Just wondering if this would be an effective way to lose unwanted bodyfat or if there is a more effect way i would love to have your advice!
Cheers ever one for your time xXx

[WithoutRegrets]

Any advice would be awesome thank you

[Rowyn]

Here's a training program link that will give you good basic guidelines

http://forum.bodybuilding.com/showthread.php?t=127023861

Looking good for a wedding and COMPETING are two totally different things. Pick a goal first. It takes quite some time and dedication to build enough lean mass to even consider hitting the stage. If you are just looking to lean out and drop fat, that is a whole different ball game.

[KaraPhoto]

But i have put together a (amateur) training routine and simple diet.
Training routine:
Monday / Thursday; Lower Body Training consiting of 3 or 4 sets each with 12reps (of the highest reps i can possibly manage)
Tuesday / Friday; Upper Body Training consiting of 3 - 4 Sets of each with 12reps (again with the highest weight i can manage)
Tues / wednesday / Thursday & Saturday; cardio of some sort conisting of either 1 hr RPM/Spin class or walking the dog or even 30min HITT on the stepper.
Read this: http://forum.bodybuilding.com/showthread.php?t=127023861

And pay special attention to this part:
One of the most common questions we get here is to critique some beginner's training program. The answer is ALWAYS the same. Don't create a program if you are beginner. (in fact don't create one if you aren't highly versed in the fitness field.)

There are several good resources linked in that thread for finding a training program that will work for you. Start with those.


Diet:
I eat 5 meals a day avaraging 300cals.
Diet consits of 1500 - 1550Cals Depending on the day.
I eat 4oz of chicken / tuna or salmon at 2 of my meals (Lunch/Dinner).
Other wise i stick too Protein Bars / Powders or Cottage Cheese / Egg whites and oats.
I do not eat bread/cereals/potatoes or white rice i tend to only eat veges and salads with a piece of fruit or wild rice on the very odd occasion.
I very rarely drink maybe every 6-8months.
I drink diet soda which i am trying to give up and stick with H2O.
And Once a week a have a cheat day which from next week ill be working on controling more by decreasing it to 2 meals or even better 1!

First of all the 5-6 meals a day thing is a dieting myth. Unless you just WANT to eat that often it's not necessary.

Next: You need veggies and you need carbs and fruit is not the enemy. Your diet needs to be something you can sustain for life and not so restrictive that it drives you to binge.

Next read this:
http://forum.bodybuilding.com/showthread.php?t=121703921
and then this:
http://forum.bodybuilding.com/showthread.php?t=125916003

Those three threads should help you get started.

[WithoutRegrets]

I wanna lean out / lose body fat and gain mx. I know that many say it cant be done but others say it can???
I read the journal BFFM and took what he said to make a routine! And help with my diet. So thought that it would be ok! Plus i completed the BFL routine for 12 weeks and have been training for awhile!
Re the food i eat alot of veges and fruit. I eat 5 meals only cos it seems to keep me full for longer and my sugar levels more stable!

Thanks for your time in helping me though. I'll defently have read of those links today most defently!

[WithoutRegrets]

Ok i found a diet to take ideas from and i worked out my calories!
BUT for training I think that ive just become more confused!!!

Would it be ok if i followed the program given by BB.com for a customized workout and diet plan????
Or is BFFM btter??

[Emma-Leigh]

Ok i found a diet to take ideas from and i worked out my calories!
BUT for training I think that ive just become more confused!!!

Would it be ok if i followed the program given by BB.com for a customized workout and diet plan????
Or is BFFM btter??
^^ I am (overall) not an advocate of many 'pre-set' programs that have randomly been written... But whether or not you need something else depends on you -> what you want from a program, how experienced you are, if you want someone there to gain feedback from.... and a multitude of other variables.

[priceor]

IMO you really should be doing less reps and keep the weights heavy. You want to keep the muscle you currently have and to do that you have to lift heavy weights. You might try something like 4 sets of 6-8 reps on your main lifts and 3 sets of 10-12 reps on the more isolated lifts. For example:

Day 1 LBWO
Full Squats 4x6-8
SLDL 4x6-8
Walking Lunges 3x10-12
Hamstring Curls 3x10-12
Calf Raises 3x10-12

[nicelife2010]

looks nice workout.