Im still trying to get my routine right...what you think about this...
Sun, Mon, Tue - Cardio training( High Intensity)
Wed - Chest/back - Followed by 20min HIIT
Thursday - Tri's/bi's/shoulders Followed by HIIT
Friday - Legs followed by short HIIT
Sat - nothing
I was thinking perhaps doing every second day lifting and cardio...but i thought this one didnt sound to bad, personally...what use think?
How you gonna work your chest? But wait you have triceps the next day...
What about your back...uh-oh you got biceps the next day.
Needs alot of work man.
too much volume too close together and too much HIIT
Read this http://www.wannabebig.com/printartic...?articleid=292
I guess what I meant to say was...bad
So i think ill go this way...
Sun - Cardio
Mon - Chest/back
Tue - Cardio
Wed - Tri's/Bi's/Shoulders
Thur - Cardio
Fri - Legs
Although I don't think you read the article...
I like tri/bi/shoulder day on friday cause i can still function the rest of the day...that is my easiest day
by the way what's your stats, goals and diet?
Currently i am 20% body fat.
Goal = 12% body fat.
Weight - 83kg
Goal - 75kg.
Diet - my macronutriants are - 200g protein, 120carbs, 50 fat.
Knowing your history, I think you should keep it simple. Follow one of these full body routines. On the off days Tu,Thu,Sat, do HIIT followed by 30 minutes of SS cardio. You dont need the high intense cardio. Take Sunday off.
Workout A = Deadlift, OH press, Chinup
Workout B = Squat, Bench press, Row
When doing the A or B exercises twice in one week, you can vary the reps. One day go 3-5 reps, the other time got 6-10 reps.
You can go with Paul Staggs routine:
Do this 3x a week varying the repetition range on one of the days. So if one week you do 2 days of 3-5 rep range and 1 day of 6-10 rep range,the following week do 2 days of 6-10 and 1 day of 3-5 and so on and so forth. At the end of each day you can spend 15 minutes working on isolation exercises such as abs,biceps,triceps,pulldowns,leg curls, etc.
As far as diet goes: your cals are wayyyyyy toooooooo low. You need to get in about another 25g of fat.
Here is what I would suggest: 200g protein, 75g of fat, 180g of carbs for a total of 2191 cals. Eat that amount and if you arent losing then drop another 100 cals (from carbs)
At your current intake you risk losing fat AND muscle. At 75kg you would be a skinny fat.
Last edited by Mr. D; 04-26-2007 at 02:13 AM.
Mr. D - Okay will do... I will try that for a couple months and see how that goes. Also, what wait do you think i should be if 75kg would be skinny fat?...Im 5'7' tall.
BFGUITAR - Actually Mr. D said Workout A = Deadlift, OH press, Chinup. There are deadlifts dude, lol. ...