I'm 5'8, 160 pounds, chinese
when i wear clothes people say i'm skinny because i had all my fat well but all my fat goes straight to my belly. i've had a belly all my life.
for the past 2 months i've resumed hitting the gym (after a 2 year layoff) in an attempt to get back in shape. i hit the gym at 3-4 days a week rotating thru
i try to aim for 10 reps the first 2 sets or so then 8-7 the last 2.
the idea of compound exercises never occurred to me as i had the mentality of trying to wear out the focused muscles as much as possible
bis then tris
standing dumbbell curls
barbell preacher curls
dumbell hammer curls
barbell lying tricep extensions (skullcrushers?)
rope tricep extensions (pulling down)
legs 4 exercises right now i'm sticking to machines since im a newb
leg press machine
leg curl machine
the machine that works the top part of the hamstring (opposite of leg curl)
calf exercise (where you sit down and push your knees up)
back 4 exercises
pull downs (pull the bar down towards my upper chest)
underhand pulldown machine (not sure what's its called, works bicep also)
Hyperextensions (for the lower back)
chest 4 exercises
flies on a machine
shoulders 5-6 exercises
dumbbell front raises
dumbbell/machine lateral raises
bent over lateral raise (rear deltoid)
each workout ends with me doing some situps and then hitting the treadmill and occasionally the elliptical for about 20 minutes (burning about 200 calories).
looking for some pointers on how i can get quicker results:
less/no weights and more cardio?
diet? <=== really tough for me
my weekday eating habit:
I TRY to cut corners on the calories. i dont give a damn about carbs and i eat them as i plz.
breakfast: usually none, maybe cereal n milk or some nestle chocolate milk
lunch: i go all out with my coworkers and usually grub it out.. greek, chinese, fast food, lunch truck, you name it
2pm snack: smoothie/crackers/coffee/crystal light depending on how hungry i get
dinner: a bowl of honey bunches of oats with milk aka cereal n milk
i used to take protein supplements (isopure and optimum) but i stopped b/c i figured i should try to minimize the calorie intake.
thanks in advance