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chriskvark
01-18-2015, 03:04 AM
Ok so Im trying to lose weight and put a bit of muscle on, currently my workout is


Monday - Biceps & Triceps 15 reps, 4 sets for every exercise 3 exercise per muscle
Tuesday - rest
Wednesday - Elliptical 45 minutes
Thursday - Elliptical 40 minutes
Friday - Shoudler & Chest 15 reps, 4 sets for every exercise 3 exercise per muscle
Saturday - Play rugby
Sunday - Elliptical 40 minutes

I am also on creatine 2 -3g per day
Whey Protein - 3 scoops (only on weight days)
TTA- 3 x 500 mg per day


I am also keeping my calories below 2000 on weight days and probably below 1700 on cardio days as I am 5 ft 5
What will I expect ?

chewbrahca91
01-18-2015, 04:42 AM
Ok so Im trying to lose weight and put a bit of muscle on, currently my workout is


Monday - Biceps & Triceps 15 reps, 4 sets for every exercise 3 exercise per muscle
Tuesday - rest
Wednesday - Elliptical 45 minutes
Thursday - Elliptical 40 minutes
Friday - Shoudler & Chest 15 reps, 4 sets for every exercise 3 exercise per muscle
Saturday - Play rugby
Sunday - Elliptical 40 minutes

I am also on creatine 2 -3g per day
Whey Protein - 3 scoops (only on weight days)
TTA- 3 x 500 mg per day


I am also keeping my calories below 2000 on weight days and probably below 1700 on cardio days as I am 5 ft 5
What will I expect ?

To be honest, I don't think you'd achieve much with a split like that.
If you're a beginner, you can get away with working the muscle more than once a week.
And I take it this diet is for you to cut?
IF your calories are actually around the ~1700 mark like you say then you can expect to lose quite a bit of fat.

After you do lose the fat, then obviously up your calories.
But for the love of God lol why 3 scoops of whey? Is the rest of your calorie make-up just lacking that much protein? Is it all carbs and fat?
Don't know how you can do it lol

rarog
01-18-2015, 04:46 AM
do you have legs?

chewbrahca91
01-18-2015, 04:53 AM
do you have legs?

^^ Not to mention this as well ^^

chriskvark
01-18-2015, 05:42 AM
^^ Not to mention this as well ^^ I had just previously done a heavy legs routine in the past month,and im mainly eating vegtables chicken pork and rice and some pasta, why is just that extra bit of protein

Asguroth
01-18-2015, 06:21 AM
Its workable, but its a bad program that you made. You are just working your upper body's muscle group while doing cardio and not properly hitting the rest of your body. You need to work your entire body. Specifically get on a barbell program that has all 4 major compound lifts, Bench press, OHP, Squat, and Deadlift. Don't neglect legs.

I suggest you read the stickies on how to count calories 101 and calculating calories and macronuitrients just to make sure your properly hitting your caloric goal so you don't find yourself stalling in fatloss.

Odines
01-18-2015, 09:16 AM
Ok so Im trying to lose weight and put a bit of muscle on, currently my workout is


Monday - Biceps & Triceps 15 reps, 4 sets for every exercise 3 exercise per muscle
Tuesday - rest
Wednesday - Elliptical 45 minutes
Thursday - Elliptical 40 minutes
Friday - Shoudler & Chest 15 reps, 4 sets for every exercise 3 exercise per muscle
Saturday - Play rugby
Sunday - Elliptical 40 minutes

I am also on creatine 2 -3g per day
Whey Protein - 3 scoops (only on weight days)
TTA- 3 x 500 mg per day


I am also keeping my calories below 2000 on weight days and probably below 1700 on cardio days as I am 5 ft 5
What will I expect ?

I was doing a split as well, 4x per week, similar to yours but I do legs as well. In order to, as asguroth said, more full body work (which you need), I just added them on to my routine. If your routine is too long, just cut out one of the exercises.

Mine for example: Sun/Thurs: chest/tri 3 exercise per muscle group, 4 sets, then added on squats, OHP, (dumb bell press already on there)
Tues/Fri: back/bi's 3 xercise per muscle group, 4 sets, then added on squats, bb row, and deadlifts.

Basically I added them to the day they would be most effective on the days muscles are hit. Furthermore, I keep variety in my routine constantly. I have a staple set of things I won't miss (DB press, all the full body, 21 curls, etc) but the rest can be interchanged and I do so often. It keeps me more interested. I also change up the rotation in which I do the exercises since I'm hitting all the muscles twice a week anyway.

I put abs into cardio days (which are every other), and I put legs in twice a week, either adding on to my normal weight days, or just replacing one of my cardio days (easing back).

Whether this is 100% correct or not, I don't feel like anything is lagging behind yet.