Hey, thanks for coming over and i'll appreciate all help and critics.
Anyway i've been on other forum and got some help from people but would love to know if the schedule i have will help me.
My details (i'll provide as much as i know)
Age : 21
Gender : Male
Height : 167cm
Weight : 85kg
(These are the details i got from my gym's weighing machine)
and these are the details i got from other gym which has more informations but doesn't tally with the one with my current gym. I got it when walking in a shopping complex and they were having promotion.
BODY COMPOSITION
Intracellular Fluid (L) 30.3
Extracellular Fluid (L) 14.4
Protein Mass (kg) 16.3
Bone Mass (kg) 3.38
Fat Mass (kg) 19.5
Total body water 44.7
Muscle Mass 60.9
Lean body Mass 64.3
Body Weight 83.8
MUSCLE-FAT DIAGNOSIS
Height 168cm
Weight 83.8kg
Muscle Mass 60.9kg
Body Fat Mass 19.5kg
Percent Body Fat 23.2% (14% as advised by the trainer)
Fat Distribution 0.96
FLUID DIAGNOSIS
Right arm 2.74
Left arm 2.63
Trunk 20.8
Right leg 6.41
Left leg 6.29
NUTRITIONAL ASSESSMENT
Obesity Degree = 138% (100% being normal)
BMI = 29.7kg/m square
BMR = 2050kcal
AMC = 24.6cm (AC=34.1cm)
BCM = 46.5kg
Target weight = 75.7kg (weight control = -8.1kg)
I dont know wat some of them means as well, but these are the details i have.
I've also made a bodyspace and will try to fill in as much details as i can when i take the measures.
Okay, here is the workout schedule i got from a friend of mine
Monday: Upper body
Exercise Sets Reps
Dumbbell presses on flat bench 2 10-12
Pec deck flyes 2 10-12
Standing barbell military presses 2 10-12
Lat pulldowns 2 10-12
One arm Dumbbell rows 2 10-12
Skullcrushers with EZ-bar 2 10-12
Lateral dumbbell deltoid raises 2 12-15
Seated dumbbell bicep curls 2 10-12
Tuesday: Lower Body + Abs
Exercise Sets Reps
Leg presses (plate-loaded machine) 3 10-12
Leg extension machine 2 10-12
Seated hamstring curls 2 10-12
Standing calf presses 3 10-12
Seated calf presses 2 12-15
Ab-machine of choice 2 10-12
Crunches 3 Unlim.
Wednesday: Rest
Thursday: Upper Body
Exercise Sets Reps
Chin ups (assisted, if necessary) 3 10-12
Seated cable rows 2 10-12
Upright cable rows 2 10-12
Lateral dumbbell deltoid 2 12-15
Standing EZ-bar bicep curls 3 10-12
Seated dumbbell hammer curls 2 12-15
Dumbbell presses on incline bench 2 10-12
Cable crossover flies (focus on contraction) 3 12-15
Standing barbell military presses 3 10-12
Tricep rope pushdowns 3 10-12
Friday: Lower Body + Abs
Exercise Sets Reps
Seated hamstring curls 2 10-12
Leg presses (plate-loaded machine) 3 10-12
Hack squats 2 12-15
Standing calf presses 2 10-12
Ab-machine of choice (Nautilus recommended) 2 10-12
with the 1st number indicating the number of sets, and latter the number of reps
I've been doing this for the 2nd week now, and tries to do every of the workout with the right technique by watching the video from bodybuilding.com
My diets haven't change much except i reduce the intake of rice, supper, fast food and also carbonated drinks and sweet stuffs.
I take Nutrilite(
www.amway.com.my) as my supplements and the things i take are like Bio C,B complex,Salmon Omega 3, Lecithin -E, Daily(multivit), fibre, siberian ginseng & gingko biloba, and also protein.
Please let me know if the workouts are right for me and if there's anything i must change with my diets etc
Anyway my fitness goal is to 1st lose fats, then build some visible muscle but doesn't have to look very big.
Thanks for all the help
By the way, i dont know how i can keep track of my body fat% and other informations, is there anyway or anything i can use? I heard there are some machines that i can buy but buying online would be a problem because i do not own a credit card.
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