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Radeon
08-23-2009, 01:45 PM
Hi, Ive been training for a while now, but decided it was time to do it properly and take on board a good eating plan to go with a cv/weight program. After trawling books, forums I got to say im still not 100% sure what im doing. But this is currently what i do, and be grateful if its a load of crap someone would point it out for me :)

Mon - am Weights (Chest,biceps) pm - 60 mins light cv (60-70% mhr)
Tues -am 50 mins light cv (60-70% mhr)
Wed -am Weights (Back, Triceps)
Thurs -am 50 mins light cv (60-70% mhr)
Fri -am Weights (shoulders, abs), pm 1 hour light cv (60-70% mhr)

At the moment im 5'8 and around 190 pounds. During the course of the day I normally get in at least 200grams of protein, and around 200grams of carbs, with the fat varying but total calories of about 2500. My aim is to loose some weight from the old love handles, but still pack on a bit of muscle, nothing massive just an improvement.

I appreciate everyone's different, but if after all the reading ive got any fundamental flaws in this please shout up,

Cheers

AnotherNumber
08-23-2009, 02:45 PM
Hi, Ive been training for a while now, but decided it was time to do it properly

I appreciate everyone's different, but if after all the reading ive got any fundamental flaws in this please shout up,



You forgot to train half your body...

Figg
08-23-2009, 03:02 PM
Yeah I would have to say not training your legs would be a major fundamental flaw.

Radeon
08-23-2009, 03:07 PM
Good point I forgot to mention. I used to do a load of leg intensive sport and they are at the size im happy with at the moment, just keeping them toned with the cv until the rest catches up :)

AnotherNumber
08-23-2009, 03:17 PM
Just because they are at the size you want doesnt mean you shouldnt train them...Your legs arent gonna grow super huge right away if you start squatting, I think most of us here know that from experience. Id be willing to bet youd reach your goals faster if you squat, though. Youre trying to lose fat, and not training the muscles that make up a large portion of your body is a bad idea. More muscles mean more calories burned...

Radeon
08-24-2009, 11:37 AM
Yea makes sense, Ill add a leg workout in there to. Any more pointers?

BFGUITAR
08-24-2009, 12:06 PM
Well what is your rep/set scheme for your lifts? That's something that we can help you with.

SDS
08-24-2009, 01:19 PM
+1 on squatting
Sounds like you're aim is a recomp.....so I'd suggest dropping the carbs to 120g or so through the week and doing a depletion style for the first 2 work outs of the week. Then carb load going into the weekend with a heavier lower rep type workout. I'd bet you'll have to drop down from your 2500 kcal intake a fair amount in order to see much fat loss though. I'm 205 and wouldn't lose anything very fast with your setup. I'm guessing you'll need to drop down to 1750kcal or less to see any real fat loss.

Edit: I wasn't taking your cardio into account, so 2500kcal is probably an o.k. starting point, but I'd still lower the carbs (and subsequent overall kcal #) some.

Radeon
08-24-2009, 01:19 PM
Im in the UK so if the weights look a bit strange ive converted them from kg's and most people here seem to use lbs. As you can see im starting out and therefore want to make sure that all the effort im putting in is directed into the best plan i can get to.

Chest/biceps

12, 10, 8 reps - Flat Bench (reps are currently 130, 155, 180lbs)
12, 10, 8 reps - incline bench (90, 110 & 130 lbs)
12, 10, 8 reps, incline dumbbells (40, 44 & 48 lbs)

12, 10, 8 reps -Biceps curl (65, 70, 77 lbs)
12, 10, 8 reps - Hammer curl (40, 44 & 48lbs)

Back/triceps

12, 10, 8 reps - Lat pull down (132, 143 & 154)
12, 10, 8 reps - Seated row (121, 143 & 154)
12, 10, 8 reps - Shrug barbell (88, 110 & 132)

12, 10, 8 reps - Pull down (66, 70, 77)
12, 10, 8 reps - Skull crunchers (65, 70, 77)

Shoulders

12, 10, 8 reps - Front military press ( 121, 132 & 143
12, 10, 8 reps - Shoulder machine (press action) (77, 110, 132)
12, 10, 8 reps - Front upright row (65, 70, 77)

Legs - To be sorted out

Radeon
08-26-2009, 09:47 AM
Thanks SDS ive taken that on board any trying to reduce carbs. Hows the weight routine look to people?