Hello people i am new to this forum. My main goal is to LOSE BELLY FAT first. Is the routine below any good and how long should i see results in?
TUESDAY CHEST & BACK
Flat Barbell Bench Press : 2 x 6-8 reps
Dumbbell Fly’s : 2 x 6-8 reps
Low Incline Dumbbell Press : 2 x 6-8 reps
Deadlifts : 2 x 6-8 reps
Barbell Rows : 2 x 6-8 reps
Shrugs : 1 x 10 reps
Chin ups : 2 x 6-8 reps
Squats : 2 x 6-8 reps
Hack Squats : 2 x 6-8 reps
Leg Curls : 2 x 6-8 reps
Straight Legged Deadlifts : 2 x 6-8 reps
Standing Calve Raises : 4 x 10 reps
20 MIN CYCLING MACHINE
20 MIN ROWING MACHINE
30 MIN ELLIPTICAL MACHINE
MAX ON PUNCH BAG
SUNDAY SHOULDERS, TRICEPS, BICEPS
Military Press : 2 x 6-8 reps
Seated Dumbbell Press : 2 x 6-8 reps
Standing Lateral Raises : 2 x 10 reps
Narrow Grip bench Press : 2 x 6-8 reps
Lying Triceps’ Extension : 2 x 6-8 reps
Barbell Curls : 2 x 6-8 reps
Hammer Curls : 1 x 6-8 reps
Ok the above is my routine, my diet is bad ill write below:
12.00pm 4 brown breads with margarine, 2 scoops of phd with 300ml
of blue top milk.
3.00pm chicken breast grilled in 2 buns.
4.00pm packet of peanuts
5.30pm 5 spoonfulls of youghurt
6.00pm banana, apple, 2 scoops of phd with 300ml of water
9.00pm 1 naan with chicken
10.00pm 5 spoonfulls of youghurt
12.00am midnight banana, 2 scoops of phd with 300ml of water
On training days i REPLACE MY 5.30PM WITH 2 brown breads with margarine, 5 sponfulls of youghurt, (banana and apple 15 min before i train or at 6.00pm). I will start to train at 6.00pm. I will have 2 scoops of phd with 300ml of water immediately after training.
I know my diet is not good, but i find it hard to change my diet due to money and time. By the way i wake up at 11.30 unless i have to do cardio than its 40 min's before.
i will really appreciate some help with my diet and routine. Thanks
PHD Nutrition Pharma Whey
1 scoop of PHD =
Energy 100.5 kcal
Dietary Fibre 250mg
Saturated Fat 1.04g
Enter your diet in there and post the breakdown provided, it will give a more comprehensive view of your diet.
As for the workout I am not a big fan of putting deadlifts on chest/back day so I personally would move them. Also I may add in dips to your chest work.
P.S. you don't get to choose what fat your lose first.... sadly.
Last edited by seK; 05-03-2010 at 11:39 AM.
It all looks reasonable to me, but designing a whole personalise workout and diet is a large job.
Stick to the plan for 4 weeks and see what happens. If you feel you are not losing the weight you want, reduce your food intake and up cardio and go from there.
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You don't hardly eat anything. I don't know what your goals are but 5 spoonfuls of yogurt is not much and neither is a packet of peanuts.
Most people pray for a lighter load in life...ever thought of praying for a stronger back?
Goals as of 2/08/11 (current) goal:
Squat: (505) 535, Deadlift: (475) 500, Bench: (325) 350 Total: 1305 (1385)
BW: 225 as of 02/01/2011 Goal: 205 by May 1, 2011