Am I going about this the right/wrong way?

[KristijanM]

Hi All,

I've just gotten back into my weights after about a 4 month absence, during which I had a knee reconstruction (Right ACL). Over the 4 months, I did loose a fair bit of size, plus stacked on some weight around the stomach region.

My aim over the next few months is to loose as much body fat as possible, whilst also putting on some lean muscle. I'm not sure which I should tackle first, so I've opted to do both at the same time.

My training and eating plan day by day is as follows:

Monday
0700: 30min incline walk (A little faster than walking pace) + Situps
0830: Breakfast (Oats with low fat milk)
1030: Fruit smoothy (Consists of banana's, strawberries and low fat yogurt)
1200: Lunch (Consists of either salad wraps or subway)
1530: AST NyTro-Pro 40 (Protein based meal replacement shake)
1630: Chest + 30min incline walk
1800: AST VP2 (Protein)
1900: Dinner (Whatever Mum cooks)

Tuesday
0700: 30min incline walk (A little faster than walking pace)
0830: Breakfast (Oats with low fat milk)
1030: Fruit smoothy (Consists of banana's, strawberries and low fat yogurt)
1200: Lunch (Consists of either salad wraps or subway)
1530: AST NyTro-Pro 40 (Protein based meal replacement shake)
1630: Shoulders + 30min incline walk
1800: AST VP2 (Protein)
1900: Dinner (Whatever Mum cooks)

Wednesday
0700: Legs
0830: Breakfast (Oats with low fat milk)
1030: Fruit smoothy (Consists of banana's, strawberries and low fat yogurt)
1200: Lunch (Consists of either salad wraps or subway)
1530: AST NyTro-Pro 40 (Protein based meal replacement shake)
1630: Triceps + 30min incline walk
1800: AST VP2 (Protein)
1900: Dinner (Whatever Mum cooks)

Thursday
0700: 30min incline walk (A little faster than walking pace) + Situps
0830: Breakfast (Oats with low fat milk)
1030: Fruit smoothy (Consists of banana's, strawberries and low fat yogurt)
1200: Lunch (Consists of either salad wraps or subway)
1530: AST NyTro-Pro 40 (Protein based meal replacement shake)
1630: Back + 30min incline walk
1800: AST VP2 (Protein)
1900: Dinner (Whatever Mum cooks)

Friday
0700: 30min incline walk (A little faster than walking pace) + Situps
0830: Breakfast (Oats with low fat milk)
1030: Fruit smoothy (Consists of banana's, strawberries and low fat yogurt)
1200: Lunch (Being my cheat day, I usually have some Chinese food)
1530: AST NyTro-Pro 40 (Protein based meal replacement shake)
1630: Biceps + 30min incline walk
1800: AST VP2 (Protein)
1900: Dinner (Whatever Mum cooks)

Saturday and Sunday are my rest days.


My questions are:

Am I going about this the wrong way?
Are my weight training to cardio training ratio's off?
Am I doing too much cardio to achieve what I want?
Should I be bulking now, and cutting later?
Am I eating enough/too much?

At the moment, my diet isn't as clean as it could be...I still find myself eating "junk" food every now and then, however it is getting better. I'm trying to slowing take it out of my diet, rather than the cold turkey way. Alcohol is limited to around 1 - 2 nights per fortnight, but I'm considering cutting it out completely for a while to see how my body responds.

If it's of any benefit, I can post the exact exercises I perform each day for that particular muscle group. I have been training on and off for about 3 years now, so I'm pretty confident in my exercise and execution.

Any comments/tips are much appreciated

Cheers,
-Kristijan

[KristijanM]

Anyone?

-Kristijan

[stracin]

Originally Posted by KristijanM

Anyone?

-Kristijan

That's a lot of reading and the reason why no one has responded.

You can tell me all about what you're eating, but it comes down to total calories. How many cals are you eating a day.

Your routine for weight training is poor. Increase frequency of muscle groups trained to twice a week, include biceps on back day, triceps on chest/shoulder day and cardio it up. If it's fat loss you want, cardio and diet will take you there.

weightraining IE,- Monday;Chest/tris, Tuesday, back and bis, Weds, LEgs, Thursday chest/tris, Friday back/bis, Saturday legs, Sunday off

This is just rough example but you get the idea

I prefer doing cardio after weight training but that's me, some will say before, heck do it before on one chest day, after on the next. Make everyone happy.

[KristijanM]

Thanks for the reply stracin

I'm trying to figure out a way if I can split up the entire body twice over one week.

Monday
Chest: Flat Barbell Bench Press, Incline Barbell Bench Press, Peck Deck
Shoulders: Military Press, Front Raises, Bent Over Raises

Tuesday
Back: Lat Pulldowns, Hyper Extensions, Upper Back Rows
Biceps: Straight Bar Curls, Hammer Curls, Preacher Curls

Wednesday
Legs: Leg Presses, Hamstring Curls, Calf Raises
Triceps: Skullcrushes, Cable Push downs, Close Grip Bench Press
Shoulders: Dumbbell Presses, Side Lateral Raises, Bent Over Raises

Thursday
Chest: Flat Dumbbell Bench Press, Incline Dumbbell Bench Press, Cable Crossovers
Back: Lat Pulldowns, Shrugs, Hyper Externsions

Friday
Biceps: Precher Curls, Curl Bar Curls, Dumbbell Curls
Triceps: Curl Bar Overhead Extensions, Cable Push Downs, Incline Overhead Extensions
Legs: Leg Presses, Hamstring Curls, Calf Raises

How does that look, doing 2 sets of about 8 - 10 reps for each exercise?

Cheers,
-Kristijan