Hello to all,
Been reading this forum for years gaining tid bits of good advice and now I would like take my traing to the next level. I am realistic, to accomplish this feat is probable not achivable but would like to make a best effort.
Short term goal - Lean out to about 10% and keep and or gain muscle mass by Jan 28th. (Honeymoon in Jamaca)
My current form - 5/9 180lbs approx 15% body fat. (Looking to show a six pack or close to it by the date mentioned above.
My current work out..
- Training 4 to 5 days a week for 45 min to 1 hour each day. Just started warm ups before lifting (1 mile run/walk on treadmill).
* Back and biceps (3 to 4 sets on each exercise)
* chest and tricep (3 to 4 sets on each exercise)
* Shoulders and Traps (3 to 4 sets on each exercise)
* Legs (3 to 4 sets on each exercise)
* Cardio/abs (Treadmill runnning and spead bag)
Typical Diet.. (Sups - Protien, Multi Vit., Creatine and just started taking LIPO6)
- 7:30AM Protein shake 25grams
- 9:30AM Breakfast Oatmeal w/raisins and little sugar and weekends usaully eggs. Multi Vit
- 12:00PM Luch consisting of leftover dinners <chicken, steak, fish with either white rice, potatoes, white pasta and a vegi> accasional roast beef rap>
- 3:00PM Snakes consist of Beef Jerky, bananas, pistachios (sometimes a few Pringles)
- 5:00PM Dinner consist of chicken, steak, fish with either white rice, potatoes, white pasta and a vegi
- 7:00PM GYM - Creatine before I leave
- 8:30PM Protein Shake
- 10:00PM Snack consist of Beef Jerky, bananas, pistachios, sharp cheese (sometimes a few Pringles)
- 11:30PM Sleep
Any advice would be great... Thank you!
12-28-2012, 08:30 AM #1
Training/diet advice - Short term goal - Lean out while gaining muscle mass
12-28-2012, 08:46 AM #2
Read the stickies in the nutrition section in regards to calories and macros. Your diet is the most important especially when cutting.
Tough to give advice on training because I dont know what exercises you are doing / rep ranges / number of exercises etc. IMO I would put shoulders and legs together. No sense dedicating half a day to trapsNEOGENIX - Performance Nutrition
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12-28-2012, 09:30 AM #3
My current work out, I change exercises every 4 to 8 weeks but this is the latest. Also should mention I have a ruptured disk and herniated disk in my back and one herniated in my neck so I stay away from squats and dead lifts.
-- Training 4 to 5 days a week for 45 min to 1 hour each day. Just started warm ups before lifting (1 mile run/walk on treadmill).
* Back and biceps - 3 to 4 sets/6 to 12 reps - (biceps - db curls and or cable curls) (Back - wide or close grip pullups, wide or close grip cable rows, backward flys)
* chest and tricep - 3 to 4 sets/6 to 12 reps - (chest - Flat db press, cable standing incline and cable declines) (Triceps - cable pull downs and or dips)
* Shoulders and Traps - 3 to 4 sets/6 to 12 reps - (Traps - db shrugs) (Shoulders - db military press, front and side db raises)
* Legs (3 to 4 sets/6 to 8 reps - (Leg press, calves raises, hamstring curles, leg extensions) Just started doing lunges and db squats
* Cardio/abs (20 minutes on Treadmill runnning and spead bag)
12-28-2012, 10:06 AM #4
12-28-2012, 10:43 AM #5
I have a feeling it has been my lack of cardio (did nothing until this past week) is why I retain some fat around my mid section and my diet could defininetly be improved. This is where I should probably focuss most of my attention now and continue lifting hard.
When you say bump up volume I assume u mean reps?
12-28-2012, 12:53 PM #6
12-28-2012, 05:41 PM #7
12-28-2012, 06:36 PM #8