Is this good for 4 weeks?

[stewfoo412]

Start of transformation:
http ://tinypic. com/r/5xlj11/6 (remove spaces)

4 week mark:
http ://tinypic. com/r/2mo6vth/6 (remove spaces)

Basically my goal is to get lean and build some mass in the process, but mainly thin down. I've been going on jogs almost daily for only around 1.5 miles before i eat breakfast in the morning. I've been eating great(i think). significantly decreased my cal/sodium/sugar/carb intake. Eating mainly fruits,vegetables, and lean meats, but i have one cheat day. Here's my workout routine: Monday:Back/biceps/shoulders/abs Tuesday:chest/triceps/abs Wednesday:legs/abs then repeat these again then sunday is break day. So yes i'm doing abs everyday but i'm only doing them for probably 15-20 min. I'm never too sore the next day to do it again.
I take GNC amp protein recovery(with water) and amino tablets after each workout. Also i play serious tennis 5 times a week.

Stats: Weight:165 Age:17 almost 18 Height:5'11"

workout/diet tips appreciated.

[RyGla]

i'd do the 3 days, break, then repeat. gives your body time to rest.
for the most part i'd stay stick with it, make sure you eat big, especially if you are doing so much cardio. keep at it man

[brehbrah]

Why do you think it's a good idea to do abs every day? They are muscles just like any other muscles and need to be worked the same way.
You say they aren't sore the next day... This is because you aren't training them hard enough. 15-20 minutes of doing what? My ab routine lasts 5-8 minutes and half of that is resting. My abs kill the next day. You need to add weight resistance to ab training just like you to do any other muscle group if you want to make gains.

I would recommend looking into some pre-made routines rather than using your own one. Although the choice is yours.

As for the pictures, I can see some noticable fat loss in the 2nd picture so good job.

[stewfoo412]

Okay that makes sense! I'll do that from now on. Should i eat big though if i'm trying to cut down? btw my weight hasnt changed which makes me think that i lost fat and gained muscle

[stewfoo412]

in response to the second response: idk man i've read conflicting things about how often you should workout your abdominals. and basically what i do when i workout abs is:100 crunches, then 100 russian twists, then decline situps with medicine ball, then ab weight machines... with some breaks worked in.
and awesome thanks. i appreciate it because that's really what i'm going for.

[brehbrah]

in response to the second response: idk man i've read conflicting things about how often you should workout your abdominals. and basically what i do when i workout abs is:100 crunches, then 100 russian twists, then decline situps with medicine ball, then ab weight machines... with some breaks worked in.
and awesome thanks. i appreciate it because that's really what i'm going for.

Then why wouldn't one do 100 light bicep curls, 100 light hammer curls, then 100 light preacher curls? Nobody does that to build good looking biceps. So why do it for abs? They do 2-5 sets of 6-12 reps per exercise. There's no reason the same shouldn't go for abs in my opinion. Just my opinion though.

Personally I would advise that if you can do more than 15 crunches in a row, add weight untill 15 is the most you can do. You'll feel it work you a lot harder.

[stewfoo412]

good advice my dude! i'll test it out. and if you have any links to some ab workout that you recommend i would appreciate it!

[brehbrah]

I'll PM you with some solid/interesting advice on that. Can't post it here because bb.com hates this guy and I probably get banned for posting links to his website

[stewfoo412]

I'll PM you with some solid/interesting advice on that. Can't post it here because bb.com hates this guy and I probably get banned for posting links to his website

haha ightt

[stewfoo412]

week 5!

http ://i47.tinypic.com/ 11s1izt. jpg <---remove spaces

[Phrisko]

Basically my goal is to get lean and build some mass in the process,

You're going to have to pick one really.

but mainly thin down.

Excellent. How many calories are you eating per day.

I've been going on jogs almost daily for only around 1.5 miles before i eat breakfast in the morning.

That's about 180 calories burned, which is less than you'll gain eating 2 tbs of peanut butter. If it makes you feel better to jog go for it but cardio isn't needed to lose fat.

I've been eating great(i think). significantly decreased my cal/sodium/sugar/carb intake. Eating mainly fruits,vegetables, and lean meats, but i have one cheat day.

Count calories, and make sure you get about 150g of protein / day. Don't worry so much about what society has decided is healthy or unhealthy.

Here's my workout routine: Monday:Back/biceps/shoulders/abs Tuesday:chest/triceps/abs Wednesday:legs/abs then repeat these again then sunday is break day. So yes i'm doing abs everyday but i'm only doing them for probably 15-20 min. I'm never too sore the next day to do it again. I take GNC amp protein recovery(with water) and amino tablets after each workout. Also i play serious tennis 5 times a week.

You're probably over doing it. If you're going hard you should be fine to do your split just once a week (3 days vs 6 days). Give muscles the time to recover and grow. If you're going hard at tennis 5 x / week you are probably burning a lot of calories. If you haven't lost weight after 4 weeks you're eating way too much.

Cut your calories by 1400 / day and you'll lose 2lbs per week. If you struggle with hunger try IF.

Just my $.02.

[stewfoo412]

You're going to have to pick one really.


Excellent. How many calories are you eating per day.


That's about 180 calories burned, which is less than you'll gain eating 2 tbs of peanut butter. If it makes you feel better to jog go for it but cardio isn't needed to lose fat.


Count calories, and make sure you get about 150g of protein / day. Don't worry so much about what society has decided is healthy or unhealthy.


You're probably over doing it. If you're going hard you should be fine to do your split just once a week (3 days vs 6 days). Give muscles the time to recover and grow. If you're going hard at tennis 5 x / week you are probably burning a lot of calories. If you haven't lost weight after 4 weeks you're eating way too much.

Cut your calories by 1400 / day and you'll lose 2lbs per week. If you struggle with hunger try IF.

Just my $.02.

In response to your response about my jog: i read online somewhere that ten minutes of jogging prior to eating breakfast is the equivalent to 45 min of jogging in the afternoon due to blood sugar levels. Your opinion?

and i'm not really looking to lose weight. i've probably lost 3 pounds actually. i'm around 162. but if you look at my pictures i seem to be trimming down quite a bit and gaining mass, but my weight isn't changing. this is pretty much what i want so should i really eat less than what i am now?

[Phrisko]

In response to your response about my jog: i read online somewhere that ten minutes of jogging prior to eating breakfast is the equivalent to 45 min of jogging in the afternoon due to blood sugar levels. Your opinion?

I think they call that bro-science on these boards. Unless I've missed some new research it's probably not true. Working out while fasted can actually cause the body to break down muscles. There's some sup that will prevent that from happening I believe.

and i'm not really looking to lose weight. i've probably lost 3 pounds actually. i'm around 162. but if you look at my pictures i seem to be trimming down quite a bit and gaining mass, but my weight isn't changing. this is pretty much what i want so should i really eat less than what i am now?

I think you'll see a lot better progress by doing a straight cut. You'll definitely see results faster. But really if you're happy with the speed of your gains then keep on keeping on. I'm the type that needs to see good feedback or I lose motivation quickly.

[stewfoo412]

I think they call that bro-science on these boards. Unless I've missed some new research it's probably not true. Working out while fasted can actually cause the body to break down muscles. There's some sup that will prevent that from happening I believe.


I think you'll see a lot better progress by doing a straight cut. You'll definitely see results faster. But really if you're happy with the speed of your gains then keep on keeping on. I'm the type that needs to see good feedback or I lose motivation quickly.

alright thanks man great advice!! did you check out my week 5 pic? i feel like theres a big difference.

[stewfoo412]

bump......

[HanhChampion]

Keep going on your cardio, improve your diet, and abs everyday won't make them visible so don't depend on that. For 4 weeks.. you look the same so maybe increase the intensity on your workouts. You should be able to make gains very easy starting off.

[stewfoo412]

Keep going on your cardio, improve your diet, and abs everyday won't make them visible so don't depend on that. For 4 weeks.. you look the same so maybe increase the intensity on your workouts. You should be able to make gains very easy starting off.

okay!! do me a favor and look at my week 5 pic above and see if your commentary will change. Regardless i appreciate the input!!

[Phrisko]

okay!! do me a favor and look at my week 5 pic above and see if your commentary will change. Regardless i appreciate the input!!

http ://forum.bodybuilding.com/showthread.php? t=129247741

Wave_length has a sticky in the losing fat thread that I think is pretty spot on. I do see a difference in the week 5 picture. Again if you are happy with the pace, keep it up. If you want to see faster progress cut and bulk back to where you want to be.

[stewfoo412]

http ://forum.bodybuilding.com/showthread.php? t=129247741

Wave_length has a sticky in the losing fat thread that I think is pretty spot on. I do see a difference in the week 5 picture. Again if you are happy with the pace, keep it up. If you want to see faster progress cut and bulk back to where you want to be.

What would you say that my current body fat percentage is? keep in mind that i have pretty strong legs lol not much fat there

[Take_A_Puff]

i dont mean this in an ******* way at all but i think at 5'11 165 you shouldnt "thin down" you have a good frame to bulk on

[stewfoo412]

i dont mean this in an ******* way at all but i think at 5'11 165 you shouldnt "thin down" you have a good frame to bulk on

well the main thing for me is that i want to lose belly fat which bulking will only increase sooo... yeah. i'm not really looking to get huge because that has adverse effects on performance in my sport. just cut.

[Take_A_Puff]

well the main thing for me is that i want to lose belly fat which bulking will only increase sooo... yeah. i'm not really looking to get huge because that has adverse effects on performance in my sport. just cut.

not sure what is good for tennis.. maybe some kind of speed an agility routine can also help you lose fat while having positive effects in your performance

[stewfoo412]

not sure what is good for tennis.. maybe some kind of speed an agility routine can also help you lose fat while having positive effects in your performance

for sure. a lot of speed and agility training helps. i don't know. I'm satisfied with my progress so far so i guess i wont change much. any idea what you would think that my body fat % currently is?

[merritboyle123]

Good job on the fat loss. I would do abs every other day. Keep it up bud!

[stewfoo412]

Good job on the fat loss. I would do abs every other day. Keep it up bud!

Thank you!! how does this workout routine sound?:
monday-chest/tris/abs tuesday-back/bis/shoulders wednesday-legs/abs thursday-break friday-begin same cycle again

[BigVic92]

As far as body fat % goes, you look about 18-20% to me, but that's just one fool's opinion. If you're looking to improve at your sport, I'd recommend you do a sport-focused training program.

[stewfoo412]

bumpp