dom7226
06-18-2011, 02:06 AM
I have upped my cardio to 5 miles on the elliptical 5-6 days a week (it takes about 30-35 minutes) with my workload on 20 and it has helped me to lose a bit more of my body fat. I have still been lifting high weight low reps though cause I still want to try to get my arms a little bit bigger. My workout has been as follows with cardio after my lifts are done.
Mon. Wed. & Fri.
Dumbell Benchpress - 50lb. dumbells 5 sets of 5
Bent over rows - 50lb dumbells 5 sets of 5
Pull ups - 3 sets of 6 - 10 (or as many as I can)
Dips - 3 sets of 10 (or as many as I can)
2 or 3 ab exercises
Tues. & Thurs.
Split squats - 15lbs 4 sets of 10 (each leg)
Dumbell Deadlift - 45lb. 5 sets of 6
2 or 3 ab exercises
I have exactly 1 week now to lose this last bit of pudge on my belly before I go on vacation. I'm 22 at 155-160 (i dont have a scale so I'm kinda guessing) and I am 5'9''. Any recommendations on super quick fat loss would help alot. I have heard cutting carbs out for a week helps get rid of water retention. Also my diet is pretty clean now, breakfast is usually a bowl of oatmeal with an egg or banana, lunch is usually salad with a little oil and balsamic vinegar and grilled chicken or tuna and a protein shake with water (after working out) then dinner is kinda bad. I work next door to Subway and work 4-5 nights a week but I try to keep it as healthy as possible. A 6'' turkey and ham with pepperjack spinach tomato cucumber jalapeņos spicy mustard on wheat. Any snacks I may have are carrots celery or apples. Like I said any advice will help alot! Thanks for reading and please ask questions if you have them.
Mon. Wed. & Fri.
Dumbell Benchpress - 50lb. dumbells 5 sets of 5
Bent over rows - 50lb dumbells 5 sets of 5
Pull ups - 3 sets of 6 - 10 (or as many as I can)
Dips - 3 sets of 10 (or as many as I can)
2 or 3 ab exercises
Tues. & Thurs.
Split squats - 15lbs 4 sets of 10 (each leg)
Dumbell Deadlift - 45lb. 5 sets of 6
2 or 3 ab exercises
I have exactly 1 week now to lose this last bit of pudge on my belly before I go on vacation. I'm 22 at 155-160 (i dont have a scale so I'm kinda guessing) and I am 5'9''. Any recommendations on super quick fat loss would help alot. I have heard cutting carbs out for a week helps get rid of water retention. Also my diet is pretty clean now, breakfast is usually a bowl of oatmeal with an egg or banana, lunch is usually salad with a little oil and balsamic vinegar and grilled chicken or tuna and a protein shake with water (after working out) then dinner is kinda bad. I work next door to Subway and work 4-5 nights a week but I try to keep it as healthy as possible. A 6'' turkey and ham with pepperjack spinach tomato cucumber jalapeņos spicy mustard on wheat. Any snacks I may have are carrots celery or apples. Like I said any advice will help alot! Thanks for reading and please ask questions if you have them.