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.
To the original poster, at 150 lbs a cut would probly make you look skinny. I know you want abs, but they more than likely would be the 'skinny abs.' Like people said it's all about preference, that's just my 2 cents.
I would not jog everyday before a workout and as far as diet goes, I would check out the diet and nutrition section and read the stickies. Also, you should start tracking your foods on www.fitday.com (free membership.)
Last edited by Paul Stagg; 04-01-2007 at 03:56 PM.
can you please tell me why its not good to do aerobic exercise everyday? Should i only jog before a workout?
the reason i want to cut is because im pretty lean all over EXCEPT my a little on my best and freaking belly. it kind of bulges out a little and it bothers me (self conscious).
btw. i read some that its good to eat a small amount of protien before the actual workout because something about your body burning muscle and not fat? can you clarify for me?
Hey and welcome. You want to lose weight, so first get on your diet. For arobic work checkout http://www.crossfit.com/ instead of traditional cardio. Your diet doesn't have to be perfectly clean to lose weight. Just be mindful of what you put in your system. There is no magical food that is going to dramatically maximize fat-burning potential while working out. Consistancy is key. The calories you require is relative to your body. You're going to have to track the calories you eat and play with the amounts until you find out what makes your weight drop. 2000-2500 is a good place to begin. Read up on some of the other posts in here on macros (protein/fat/carbs). It'll help you out.
I do aerobic exercise almost everyday and I feel great. If you are trying to gain weight, it means you have to eat a little extra to make up for the spent calories. Just don't overdo it. There is such thing as too much of a good thing. Cliche, I know.
Jog whenever you feel like it. Some people here get WAY too much into the fine-details of dieting and exercising. The truth is, the basics work. Always have; always will. The reason people suggest protein before a workout is to prevent your body from catabolising the muscle. How big of a difference does this really make? I don't know. Is it dramatic and the most important thing to your cut? No. Some people like to carb-load before a workout so they have energy. The only thing I can really say makes a huge difference is to have eaten 1-2 hours before you workout, so you have the juice to complete a strong workout.
Thanks for the help, Kiaran.
Few more questions.
When exactly does the process of fat burning occur? While you actually strain your muscle while running or pulling and pushing from weights?
Should I be running right before a workout to get my blood pumping and my muscles working first? or can the cardio be done any other time?
All day in accordance with your diet and training. Trying to burn fat in the gym is a bit pointless.When exactly does the process of fat burning occur?
http://wannabebig.com/article.php?articleid=292Should I be running right before a workout to get my blood pumping and my muscles working first? or can the cardio be done any other time?
"The only easy day was yesterday."
thanks for that hiit link. ill defnetly substitute it for my cardio.
Question about strength increase.
I'm sorry but i tried searching strength and such but the results were endless.
The amount of weights i can lift, how much should it increase every week if i'm doing everything right ? 5 or 6 pounds every week?
Last edited by haitu; 04-05-2007 at 01:36 AM.
You should try adding 2.5 pounds or so a week. But listen to your body. Never sacrifice form for heavier weight. If you start to lose form or control, you're using too much weight.
Last edited by sCaRz*Of*PaiN; 04-05-2007 at 02:36 AM.
"The only easy day was yesterday."