I'm trying to lose body fat while maintaining my muscle growth. Currently my workout looks like this...
1. Arrive at gym.
2. Take pre-workout.
3. Do 30 minutes of abs while waiting for pre-workout to kick in.
4. Do muscle group of the day for 1hr 30 minutes or 2hrs.
5. Take protein/creatine.
6. Do 15 minutes of cardio.
I do 1 muscle group a day as my focus, but was wondering if I want to get bigger arms and chest if I should start working these out twice a week? Not sure what to do.
I was 165 pounds with over 23% body fat and now I am down to 148 pounds, not sure the amount of body fat percentage I've lost though. I'd really like to get down to the point where I have a 6 pack and then start bulking till I get back up to around 150.
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Thread: Is this workout OK for my goals?
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04-05-2011, 10:51 PM #1
Is this workout OK for my goals?
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04-05-2011, 11:05 PM #2
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04-05-2011, 11:14 PM #3
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04-05-2011, 11:22 PM #4
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04-05-2011, 11:58 PM #5
I was told by others both on and off the forums that As long as I eat a high protein diet with hand sized portions 6 times a day and doing the following I would slowly gain muscle while losing more fat. Hence why I started this and have gotten results from what I can tell. I take creation for the increase in muscle recovery etc.
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04-06-2011, 12:53 AM #6
- Join Date: Jan 2007
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OP
Do a heavy weight training program (see stickys here)
Restrict calories
Get a minimum level of protein and fats per day (see stickys in nutrition forum)
Don't do assloads of abs exercises, it makes no real difference on a cut
Yes you can take creatine, it will help preserve muscle mass
Train each muscle group about twice per week using heavy lifts
You don't need 6 meals a day - there is no real science behind this, it's just an old wives tale. Eat at the same times each day - when it is convenient to you.
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04-06-2011, 02:44 AM #7
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04-06-2011, 09:56 PM #8
Awesome, helpful advice!
This is pretty much what I am doing, however I do one muscle group each day. Any suggestions on what muscle groups I should combine and how long I should spend on each group? Also will doing abs before my workout or once a day negatively affect my fat loss/muscle gain?
I do eat a steady diet of mainly protein, with veggies and fruits in the morning in addition to a multi-vitamin and fish oil pills etc. I eat every 3 hours or so on a regular basis around the same time while maintaining around a 500 calorie deficit each day.
My main goal right now is to lose my remaining belly fat to show my abs and then increase my chest and arms. I do want an increase to all other muscle groups as well, but I just want to make sure those get done no matter what. How does this combo sound?
Chest/Triceps
Back/Biceps
Legs/Shoulders
Calves would be included in legs and I might also add some wrist/forearm workouts to my arm day.
Also, I was told by others here that 15 minutes of cardio after my workout at least 3 times a week would help increase fat loss so that is my reasoning for that. I know I am a noob to this but I appreciate all the helpful responses and input.
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04-07-2011, 04:03 PM #9
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