A few months ago I managed to put on some decent size not too much muscle but a noticable improvement, however, exams came and the stress eating arrived. I didn't go the gym for around two months and my diet became horrendous now I have lost most of the muscle I gained especially in the chest and arm area I'm rally disappointed. I want to be able to the fat on my lower back that is my most important goal, however, I don't want to loose all my muscle would anyone be able to inform me how to loose fat and gain muscle and what diet the would entail? my workout regime will be
wake up - fasted cardio - 15 minuets skipping - 3 mins skipping, 30 seconds press ups, 30 seconds rest
Monday - chest and triceps
Tuesday - back and biceps
Wednesday - shoulders
Thursday - chest and triceps
friday - back and biceps
Saturday - shoulders
Sunday - rest
then 4 sets of leg raises, planks, incline situps and Russian twists with a medicine ball
Monday, Wednesday and Friday I will sprint the length of a football pitch (around 100 yards) and walk back and repeat this 10 times
Is this the right workout plan to help me achieve the results I want?
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07-24-2017, 05:35 AM #1
Help with physique goals - what diet will help me achieve the results I want (pics)
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07-24-2017, 05:47 AM #2
- Join Date: Jul 2013
- Location: Youngstown, Ohio, United States
- Age: 42
- Posts: 5,429
- Rep Power: 37507
Not enough info on height and weight to really help.
If you want to do this yourself then make sure you go to the exercise section and get on a proven program. You have no leg work other than cardio!! That is not good at all
You def will want to lean bulk so a small surplus in calories will help build muscle, but you have to put in the work!
If you feel like you need more help PM meOwner of So-B-Fit
CPT
IG: stephaniesobien
NPC WPD and WNPF, Metal Militia powerlifter
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07-24-2017, 06:14 AM #3
- Join Date: May 2011
- Location: Coalinga, California, United States
- Age: 33
- Posts: 48,213
- Rep Power: 451500
NUTRITION
This is the largest factor in your success, learn the basics to get started and then move into more advanced if needed.
BASICS
Spoiler!
Sources and More Information
Spoiler!
TRAINING
Start with a solid beginner routine, these are designed to get the most for you; they are designed by professionals and use progressive overload. Read through them and pick the one you like most, follow it as it is written.
Why You Should Not Make Your Own Routine
How To Perform Basic Lifts
Routines
Starting Strength
BabyLover's Starting Strength
AllPro's Beginner Routine
StrongLifts 5x5
IceCream Fitness 5x5
Fierce 5
Coolcicada's Push Pull Legs
Calisthenics routines
Spoiler!
SUPPLEMENTS
Remember one thing, supplements are only that; they supplement something and are never meant to be replacements. A multivitamin will not replace fruits and vegetables, a fat burner will not replace a caloric deficit, and a meal replacement is not meant to be your only source of calories.
This is a brief run down of the 'basics', for further breakdowns of specific ingredients (like Yohimbe, Forskolin, Glycerol, ect) more research on your part would be needed.
Protein
Spoiler!
Multi-Vitamins
Spoiler!
Fish Oil
Spoiler!
Creatine
Spoiler!
BCAAs
Spoiler!
Fat Burners
Spoiler!
Pre-Workouts
Spoiler!
Meal Replacements/Mass Gainer
Spoiler!
CLA
Spoiler!
Glutamine
Spoiler!Short cuts to success are often paved with lies.
1/13/16: Massive hernia.
5/10/16: Finally back to lifting, light but improving.
Why Teens shouldn't cut/Lack of progress thread- http://forum.bodybuilding.com/showthread.php?t=169272763&p=1397509823#post1397509823
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