Check my Program Please reps given

[user67987300011654]

this is my program on a daily basis
my goal is to lose fat, and gain muscle, or at least keep the muscle I have

I eat 5 or 6 smaller meals a day, take protein, and creatine plus multivitamins

each muslce group 12 sets up to 15


Monday Legs and 30 min cardio +abs
Tuesday Chest and 30 min cardio +abs
Wednesday Back and 30 mins cardio +abs
Thursday Bis, and Tris, plus 30 min cardio +abs
Friday Shoulders plus 30 min cardio +abs
Saturday cardio 45 mins +abs
Sunday cardio 45 mins +abs


reps given to good answers

and thank you for any help

[i69u]

looks like a lot of cardio to me. maybe 3-4 times aweek at most? just my thoughts.maybe a day off between back and bis

[user67987300011654]

thx man Im thinking 4 now

[HawkLifter55]

this is my program on a daily basis
my goal is to lose fat, and gain muscle, or at least keep the muscle I have

I eat 5 or 6 smaller meals a day, take protein, and creatine plus multivitamins

each muslce group 12 sets up to 15


Monday Legs and 30 min cardio +abs
Tuesday Chest and 30 min cardio +abs
Wednesday Back and 30 mins cardio +abs
Thursday Bis, and Tris, plus 30 min cardio +abs
Friday Shoulders plus 30 min cardio +abs
Saturday cardio 45 mins +abs
Sunday cardio 45 mins +abs


reps given to good answers

and thank you for any help

I would also like to recommend soemthing. It may not work for you but has paid great dividends for me. Something like this..

Monday Legs +abs
Tuesday Chest and tris and 30 min cardio +abs
Wednesday 45 mins cardio +abs
Thursday back and, plus +abs
Friday Shoulders plus 30 min cardio +abs
Saturday cardio 45 mins +abs
Sunday Completely off.

[tbush]

I think you'll have a hard time keeping muscle while losing weight doing all that cardio and lifting 5 days a week. You need days to rest and recuperate or else your muscle won't keep up if you're under caloric restrictions. If you don't have a diet planned, then you should do that instead of try to lose weight by overexercising.

[ozzybob]

Can you do cardio in the morning?
Maybe this would be better:
Mon-Chest and Tri's(morning cardio 20-30mins)
Tue-Cardio(1 hr)+abs
Wed-Legs and Shoulders(morning cardio 20-30mins)
Thu-Cardio(1 hr)+abs
Fri-Back and Bi's(morning cardio 20-30mins)
Sat-Cardio
Sun-Cardio
I think this way you will separate the weights and cardio would help you gain muscle. I wouldn't be too scared of not doing cardio on weight lifting days. How long have you been lifting for?

[The_Diesel]

Monday Legs and 30 min cardio +abs
Tuesday Chest and 30 min cardio +abs
Wednesday Back and 30 mins cardio +abs
Thursday Bis, and Tris, plus 30 min cardio +abs
Friday Shoulders plus 30 min cardio +abs
Saturday cardio 45 mins +abs
Sunday cardio 45 mins +abs

1. How much fat are you trying to lose? What are some of your stats?
2. Do you have to keep to one muscle group a day?
3. What kind of Cardio are you doing? Are you on a bike that you can do the "fatloss" routine and the "endurance" routine?
If the answer is No to question 2, then heres an idea.

Monday-Cardio Warm-up (Light) - Legs - Abs (Hard) ( I personally can't do much cardio after working heavy legs, but knowing some stats could give me more information)
Tuesday- Chest and Back - Cardio (Fatloss Routine) Abs (Light)
Wednesay - Cardio (Endurance) - Bi's and Tri's - Abs (Heavy)
Thursday - Shoulders - Cardio (Fat Loss) - Abs(Light)
Friday - Cardio 30 Minutes - 50 push ups - 50 Pull ups - 50 Sit ups - Cardio 30 minutes
Saturday and Sunday-Off-
Friday, take as many sets as you need, but just pick a good number and go for it. I don't know how easy/hard 50 would be? But pick a number where you're pushing yourself, working up a good sweat.

Hope this helps. Don't forget its ok to take a couple days off a week to let your body rest. Otherwise its hard to stay motivated if you feel like you HAVE to work out everyday.

Good Luck, let me know if you have any questions.


ALSO, like TBUSH said...you work out too much and your body will hold onto the fat thinking that you're pushing it too hard. That would make it pretty hard to get **** house ripped. Try working out 2 days on, 1 off. Thats good for rest.
Good luck again

[AnaerobicAndrew]

this is my program on a daily basis
my goal is to lose fat, and gain muscle, or at least keep the muscle I have

I eat 5 or 6 smaller meals a day, take protein, and creatine plus multivitamins

each muslce group 12 sets up to 15


Monday Legs and 30 min cardio +abs
Tuesday Chest and 30 min cardio +abs
Wednesday Back and 30 mins cardio +abs
Thursday Bis, and Tris, plus 30 min cardio +abs
Friday Shoulders plus 30 min cardio +abs
Saturday cardio 45 mins +abs
Sunday cardio 45 mins +abs


reps given to good answers

and thank you for any help

This is not a program... actually its barely an outline.

We cant tell you much of anything specific right now, except that you're 1) overdoing your abs by an enormous margin, 2) your cardio and goals of gaining muscle dont add up 3) your goals are mutually exculsive, 4) you MUST take a day or two of rest and 5) you need to do some research on programming.

Scratch that whole "program" and do some reading.

[user67987300011654]

thanks for all the replies

my bf is over 22%

and Im at 6.0 and 245, I have a lot of mass I have built up over years

but now I need to lose the fat, and losing the fat, Im trying to keep some muscle, I have been doing this program for the las 5 weeks and I have cut up fat around my neck, shoulderd, and arms, and legs have gotten bigger

since I havent been in the gym prior to last 5 weeks, for a couple years

so basically you guys are telling me to take a couple of days off, motivation wont really hurt me as I never had a problem with motivation.


any more insight

and thank you all

[The_Diesel]

Yes, take a couple days off. Also what creatine are you on? Mono? you will lose more weight when you are off mono, cuase that makes you hold a lot more water.

This might make sense to other people, but whenever I want to gain weight I have taken Whey and Creatine. Usually those go hand in hand. Maybe get off the creatine, and make sure that your protein doesn't have too many calories in it. Maybe switch to a light protein, (muscle milk lite is pretty good)