I have been reading the forums here for a couple years off and on and always see great advice, though a lot of it is obviously repetative and could be answered with a search. (Everyone seems to be patient though...)
Well, I always said I wouldn't do it, but I wanted to post an advice thread too and like most newbs I bet, I feel my situation is unique... LOL
I am a yoyo dieter. I let myself go to a flabby 205 LBS at most (I am 5'7), then always cut the alcohol, start working out and sometimes even take cheat diet pills to get back down in the 170s. (Basically pharmacutical speed / appetite supprsessants.) The getting fat process takes about 8 months, wehereas the slimming down with the pills takes only a few weeks...
Anyway, I am down to my goal weight again and starting to see great results with muscle tone / look, but want more of course. I believe my routine is good, but I am struggling with my stomach fat. I look slim / in shape everywhere but my stomach.
So herin lies the problem: Do I cut somemore until I am happy with my stomach (Dont need rippling abbs -just flat'ish) or will my stomach just fall in to line with working out, even with increasing my caloric intake significantly for muscle build?
Current Workout (That I have pretty much always done with fairly good rsults for me):
Monday Back / Bi
3x 6 - 10 Reps Deadlifts
3x 6 - 12 Reps Bent Barbell Rows
3x 6 - 12 Reps Dumbell back flies on incline bench
3x 4 - 10 Reps Barbell Curls
3x 4 - 10 Reps Dumbell Hammer Curls
Wednesday Chest / Tri
3x 4 - 8 Reps flat bench
3x 6 - 12 Reps Decline Dumbell Bench
3x 6 - 12 Reps Dumbell Flies
3x 15 Reps weighted dips (Off of bench)
3x 4 - Reps 12 close grip bench
Friday Legs / Shoulders:
3x 4 - 12 Reps Squats
3x 8 - 12 Reps Leg Extensions
3x 6 - 12 Reps Leg Curls
3x 6 - 12 Reps Standing Military Press
3x 6 - 10 Reps front Dumbell lifts
3x 6 - 10 Reps side Dumbell lifts
Most sets are incrimented 5 - 10 lbs each set in weight. All workouts done on Bench / with full weights at home.
Runing twice - three times a week on off days for about 30 minutes as well.
Thanks in advance.
First, if you want to lose some more weight, continue to cut calories and continue your routine. If you want to get bigger, you're going to need to eat more. More doesn't mean binge eating, it means adding an extra meal or two.
Second, I would look into a well-rounded routine that has proven results. 5/3/1 or HCT-12 at the top of the page are two good options. I'm not saying what you're doing is bad, I'm just saying the other routines were created by professionals with years of experience.
No one here can tell you to cut or bulk, that's your decision, but we can give you the tools once you decide.
Last edited by Cards; 06-14-2012 at 10:03 AM.
H: 5'7" W:185
Goals: 495 -315 -585
“Persistence Persistence.” - Calvin Coolidge.
"I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
"I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg." - Belial
Unless your blessed with really great fat distribution, most everyone is going to have areas they still wish were leaner even when reaching there targeted weight/bodyfat percentage.
Like Cards said... It's a matter of preference, and nobody can tell you what is best. Do what will make you most content.
accuflex - LOLZZZZ!!!11one1!! SOEM PPL WORK THRE ARMZ!!!!11!! LETS KILL THEM111
"You can fake effort with grunts and clanging weights but quiet, consistent hard work coupled with gradual strength increases earns universal respect in gyms" - Steve Colescott
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