Hi, im 20 y.o. and about 150. I am planning on doing the workout plan that wannabebig articles suggested, which is:
Day 1: Chest and Back
Dumbbell Incline Press 2x9-11
Close Grip Chins 2x9-11
Flat Dumbbell Flies 2x9-11
Wide Grip Pull Downs or Deadlifts 2x9-11
Decline Barbell Bench Press 2x9-11
Seated Cable Row or T-Bar Rows 2x9-11
Day 2: Legs
Leg Press 1x20
Leg Extensions 1x15
Hamstring Curl 2x9
Seated/Standing Calf Raises 2x25
(Do one of set of each)
Day 3: Biceps, Triceps, and Shoulders
Seated Dumbbell Press, Standing Dumbbell Lateral Raises, Front Dumbbell Raises
Incline or Decline Skull Crushers 2x9-11
Incline Dumbbell Curls 2x9-11
Hammer Curls 2x9-11
Abdominals to be performed on any training day.
Weighted Crunches 3X12
Rope Crunches 3x12
Weighted Leg Raises 3x12
Stability Ball Crunches 3x12
but i want to focus on cutting and not actually bulking because i would really like to see a more defined abdominal before i bulk. I can slightly see a two pack on my upper abdomen in the right light but i definitely have a belly i must get rid of. Couple of Questions:
1. Should I be doing about 1-3 miles of jogging/running before each day ? I have heard of HiiT, should I do that instead of jogging?
2. How much calories/protein should i be eating and i have to be eating strictly clean stuff?
3. What should i eat before running/working out to obtain maximum fat burning.