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  1. #1
    Registered User mrsmithlifts's Avatar
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    What can I expect from this plan?

    Current Stats: 52 year old male, 212lbs, 27%body fat....based on my research i am considered obese.....

    My current strategy for the past week and will continue until i reach my stomach is flat and my man boogs go bye bye.

    Tues, Thurs, and Sat consists of weight training doing 5 sets of each deadlifts, bench press, bent over rows, overhead press, squats and pullups.

    Monday thru Saturday walk 10,000 steps


    Diet consists of 1300 calories per day. Breakfast is 1/2 cup of oatmeal and 2 scrambled eggs and Dinner is 12oz of chicken and 2 cups of broccoli and 2 cups carrots. no other meals nor snacks.

    I have been doing this for the week and overall feel great. Have already lost 2lbs in the past week but wish i can drop fat alot faster.

    Based on the above, is there anything i should change or add to the above program of mine? Thanks
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  2. #2
    Apesthetics faithbrah's Avatar
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    faithbrah is offline
    while compounds movements are good, you shouldn't be doing six different compounds on training days - especially when you're doing 5 sets per exercise

    maybe do two different workouts like:

    - workout A: deadlift, bench, row
    - workout B: overhead press, squat, pull up

    then alternate them so that one week you're doing A/B/A, the next week B/A/B and so on. add like 2-3 accessory exercises if you feel like your workouts are too short

    how much protein and fat are you getting from your diet? i have a feeling you're not eating enough calories to retain muscle...
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  3. #3
    Registered User air2fakie's Avatar
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    air2fakie is offline
    Originally Posted by mrsmithlifts View Post
    Based on the above, is there anything i should change or add to the above program of mine?
    Switch to a workout program and nutrition plan that you'll actually be able to sustain over time beyond 1 week.
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