Critique my workout!!!

[fmr_trackstar]

Hello, this is my weight program I will be doing this program for 2 weeks (build) before I do 2 weeks of sculpt (3 sets of 12 reps) and 2 weeks of define (ploys) . For time purposes Im not posting my sculpt and define workout , but let me know if its really important and I will post it.

My main goal is to loss fat while maintain/building muscle. I know this may seem a bit much but its only for 2 weeks.

Day 1
All are 3 sets of 6-8 reps (Heavy)

Barbell Squat
Barbell bench press
Romanian deadlifts
t-bar row
Bulgarian lunges – lunges with back leg on bench
Bench press
Hack squat
Incline dumbbell press
Barbell sumo squat
Front pulldown

10-12 jog

Day 2 – much lighter day
All are 3 set of 6-8 repts (Heavy)

Leg press
Calf raises using leg press
Hip adduction
Hip abduction
Butt blasters
Preacher curls
Cable triceps pull downs

Day 3- same as day 1

1-2 days rest btw weight workouts

On non lifting days:
1 HIIT workout
1 speed workout (short , high rep sprints)
1 steady state cardio (30 mins)

[C--Bass]

I am a former PT Manager with a degree in Exercise Physiology ans I see some inadequacies in your "program".
Why in the world are you only doing a "build" cycle for 2-weeks? I see that you are trying to lose fat while maintain muscle but you just have your weights and an abbreviated cardio program on your post. You seem like an intelligent young man but you do not have any comments about your protein intake or your total caloric intake.
Before you start this endeavor you should have your body fat checked and an accurate plan of attack to maximize your time...........

Get this stuff in order and we all can help you!

Cheers,
C--Bass

[fmr_trackstar]

Originally Posted by C--Bass

I am a former PT Manager with a degree in Exercise Physiology ans I see some inadequacies in your "program".
Why in the world are you only doing a "build" cycle for 2-weeks? I see that you are trying to lose fat while maintain muscle but you just have your weights and an abbreviated cardio program on your post. You seem like an intelligent young man but you do not have any comments about your protein intake or your total caloric intake.
Before you start this endeavor you should have your body fat checked and an accurate plan of attack to maximize your time...........

Get this stuff in order and we all can help you!

Cheers,
C--Bass

Woman! (Thats ok) The last 3wks are so I have up the protein and eat pretty clean. I cant really give you micros b/c I dont track. Though I am starting to believe I need to. But here is a sample of what a days worth of meals will consist of:
1- ½ cup old fashion oatmeal , apple
2- fat free yogurt w/ a lil granola
3- brown rice, broccoli , fish (or some other lean meat)
4- pre workout- ½ protein shake , fruit. Post workout- ½ protein shake
5- (usually w/I 60-90 min of workout- chicken breast w sweet potato / maybe reg potato occasional and salad or other vegs

And honestly...I got this workout partically from Muscle and fitness HER and modified it. I am not as "new" as it may seem sorry for not posting more details.

Stats: 5"2, 145, bf 27%
Thanks,
~former trackster

[\S/]

I think you should have longer "cycles".

[C--Bass]

My apologies for my gender foul-up. I cant seem to make out your pic on the side of your post.
It looks like from your diet that you are MAYBE getting about 90-100 grams of protein a day. There are many schools of thought on how many grams that one may need but you should increase it by at LEAST 30-40%. You have the right idea by adding the protein shake but you need to add another meal of protein somewhere in your day.
Plus it does not seem like you are getting enough fat in your diet as well. Try more fish oils and mono-unsaturated fats (avocados, olive oil etc) and you will recover from your workouts better.

This is just my .02 but I hope that it helps,

C--Bass

[fmr_trackstar]

Originally Posted by C--Bass

Plus it does not seem like you are getting enough fat in your diet as well. Try more fish oils and mono-unsaturated fats (avocados, olive oil etc) and you will recover from your workouts better.

This is just my .02 but I hope that it helps,

C--Bass

Speaking of recover...I have been recovering much slower these days it seems. I dont think Im overdoing it as far as training, but Im not sure whats different. The second day after weights I am sore, which I know is normal. But it has been like this for like a mth of training, Im not usually this sore for this long. Think its b/c of lack of protein/ fats?

[hbat464]

yea maybe train every other day,or two day of training and one day off.

Keep the protein high and eat more green veggies.
And lots of water, aleast half of you body weght in oz.
EX 150/2= 75.