I would like some advise about what I should be doing during my work out
Right now I would like to concentrate on weight loss ( about 50lbs fat ) & gain muscles mainly arms & better looking chest. I am NOT looking at being some genetic looking freak
( not that's there any thing wrong with that )
Right now my trainer has me doing this workout 3 days a week
All exercises are 3 sets of 20 reps
* Ab machine 60lbs
* cardio 5 mins
* shoulder 80lbs
* bench press 70lbs
* Dead man lift 5lbs
* squats 5lbs
( Please keep in mind that I have really BAD knees so the last 2 are only 3 sets of 10 )
On my "off days" I do cardio for 45 mins to 1 hour
I am currently taking protein & creatine & I am also following a nutritional food plan that allows me roughly 1,500 calories a day
Is this the right routine for me. My trainer said it will take me about 1 year to lose this fat & that sounds like a LONG time. I realize I didn't put this weight on over night but a year ?????
Is there a better way or a faster routine or should I shut up & be patient ?
Maybe I should mention that I have added bicep muscle exercises on my own that I do each day.
Last edited by 0utlaw; 07-19-2006 at 10:24 AM.
The routine sucks and I'm sure if you posted the carbs/protein/fat for the diet, we'd see that sucks too.
Are you male/female? Height/weight?
I think Outlaw is male - there is mention of arms and chest ...
Outlaw, fire your PT and post up your diet. www.fitday.com is your friend. Use it and post up a "typical" day.
Most likely correct, but when I see guys eating less than my 110lbs girlfriend, I have to ask to make sure!Originally Posted by Built
I'm a male 5'9 240lbs
I've misplaced my food plan but it seemed to be ok for 1500 calories a day & eating 6 smaller meals a day
Do you have any suggustions on a workout to lose weight & gain muscles
Sure we do.
First off, you're eating less food than I do to cut, and I'm a middle-aged female who weighs about half what you do. Your diet is too low in calories.
What are your macros (grams of protein, carb and fat)?
found it !!!!!!!!!
Totals for 1500 calories Low Carb This is a average day of 7 day routine
Carbs (gm) 168.04
Prot (gm) 162.52
Fats (gm) 32.69
Wow. 240lbs and your PT has you on 1500 calories. You should smack him/her upside the head.
I would suggest a full body routine 3x a week. It could look very similar to what you do now, but switch your 20 reps to 6-8 reps and try to put more weight on the bar each week.
If you want to do "cardio" you could start off with 15-20 minutes of moderate paced cardio on your off days. Once you have a decent foundation (should only take a few weeks), switch over to intervals starting at 4 minutes (do a search on HIIT).
As for diet, that is the KEY. Do what Built told you - record your food into fitday and post the results here.
oh i know i can do more weights. Back a 6-7 years ago I was doing at least triple the weights just shorter reps
do you have any suggustions for afull body routine 3x a week
I understand that this will gain muscles but will it help me lose weight ?but switch your 20 reps to 6-8 reps and try to put more weight on the bar each week.
Last edited by 0utlaw; 07-19-2006 at 09:27 AM.
Take a look at this routine: http://www.wannabebigforums.com/showthread.php?t=82345
Gaining muscle helps you lose fat. And if you don't use the muscle, there's a good chance your body will get rid of it especially in a calorie deficit. Muscle is very costly for your body to maintain.
Heavy lifting doesnt build muscle, lifting heavy AND eating more than your body requires builds muscle. Lifting heavy with a full body routine, and a good diet will result in fat loss.
Complication breeds desperation.
Wow. Increase fats and protein A LOT.Originally Posted by 0utlaw
You don't have to use that specific routine, although I do like it. I think anything that involves 3-4 compound exercises per day done 3 times per week will work out really well for just about anyone.
Compound exercises would be: squats, deadlifts, bench press, overhead press, chinups, rows, dips, lunges, cleans, etc.
Indeed.Originally Posted by Progress
Link in my sig will give you an idea of how to set up your diet (ie at least a gram of protein per pound LBM, at least half a gram of fat per pound LBM)
I would just link him to this thread and we can see his explanation of the routine and diet he put you on because so far itís unhealthy and unnecessary to achieve your goal.Originally Posted by 0utlaw
Also my suggestion is to make sure you incorporate some cardio in your routine, preferably on a non lifting day and make sure your up your calories on that day to compensate for those you are burning. It never hurts to work out the heart and gain some cardiovascular endurance.