Bodyfat estimate and question about routine

[Jman1993]

Hey guys, figured I post on here to get some feedback and get some of my questions answered.

Pictures were taken yesterday, currently at 195 lbs. Basically, in June of 2012 I was 230 lbs and started getting in shape, got a trainer and worked out for about 3 days a week until the end of November. I got lazy and every since, just haven't started back up cause I wanted to get some advice on where to go.

So, my goal is to be ripped and lean, good amount of muscle and abs. I had been talking to my online trainer who came up with a routine for me and I was wondering if you could give me your thoughts about it, if it's good, anything I could add or if it's a good start for me, because I'm on my own since I finished the contract with my trainer and cannot afford it.

4 times a week:

Barbell Squats x 5 sets x 12 reps
Deadlifts x 5 sets x 12 reps
Bench press x 3 sets x 12 reps
Lat pulldowns x 3 sets x 12 reps
Shoulder press x 3 sets x 12 reps

Just purchased Dymatize Iso-100 as well, haven't used a supplement before, and really just wanted to try it out.

[dmacdonal9]

I've seen far worse. You may find full body 4 times a week is a bit much. Also, two pressing movements in the same session 4 times per week is likely an issue for your shoulders.

There are many proven, structured programs available for free that are going to be better than that:

http://forum.bodybuilding.com/showth...hp?t=148036063

Starting Strength

http://forum.bodybuilding.com/showth...hp?t=147447933

www.stronglifts.com


BF is somewhere around 25%.