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phyregold
Posts:
13
Joined: 2007/09/26 |
2007/09/26, 11:32 AM
Okay let me lay out the basics:
My daily goal is 2200-2500 calories. 100-130 Carbs and 250-300 protien. Drink about a gallon of water a day and my supplements are Omega-3, multivits, calcium and creatine. My goals is this: 1) 3-6% body fat (currently at about 20) 2) Increase my bench/squat/deadlife weight 3) I want big delts!! 4) 20" arm size with that layed out here is my cardio plan 5x's 30 min light stairclimber 2x's 1 hour walk (weekends) My routine is this: Sunday: 4x10 Squat 4x10 hack squat 4x10 leg extension 4x10 weighted ankle lifts Monday: 4x10 flat bench 4x10 smith machine press 4x10 incline dumbbell press 4x10 cable crossover (3 random ab exersises X 15) Tuesday: 4x10 shoulder press 4x10 delt machine 4x10 arnold presses 4x10 lateral raises 3xfailer - bent over lateral raises Wednesday: 4x10 deadlift 4x10 smith machine overhead rows 4x10 seated rows 4x10 cable pulldowns (3 random ab exersises X 15) Thursday: 4x10 tricep cable pressdowns 4x10 reverse grip pull down 4x10 close grip bench press 4x10 skull crusiers ------------------------ 4x10 seated dumbell curls 4x10 standing overhead isolation curls 4x10 cable curls 4x10 hammer curls Friday: 4x10 Wrist curls 4x10 reverse curls 4x10 reverse grip wrist curls (3 random ab exersises X 15) Please help me!! I have been on this regament for about 7 months and i am getting so tired of busting myself and get very little.. My stats are 5'10 241pds 18" arms appearently my LBM is about 184 and my fat % right now is about 24%. My goal is 3-6%. For the last 2 1/2 weeks my diet has been exact and i've only managed to lose 3 pounds. |
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ecle5c
Posts:
1,312
Joined: 2003/07/10 |
2007/09/26, 12:33 PM
First off your goals are contradictory. If you want to get big delts, 20" arms and increase your lifts you need to eat a lot of food. 500-700 calories more than your maintenance each day (and that's before accounting for any cardio). To get t 3-6% bodyfat you are going to have to go on the most strict diet ever. A more attainable goal might be 10% which is still pretty lean, but healthy.
Second question, what is your diet like? If you're stuck it is probably because you're not eating right for your goals. Eat to gain or eat to lose, if you eat to maintain you will do just that maintain your current shape, lifts, etc. If you're trying to lose bodyfat look up HIIT (high intensity interval training). It is more effective and time conscious form of cardio than just stair steps for 30 min. I think you will get a lot of comments on the workout and what to change. At a minimum switch up your split. Sun - Chest, Mon - Legs, Tues - Shoulders, Wed - Back, Thurs - Arms, Fri - forearms. That way you're not doing an upper body pushing movement the day before another upper body pushing movement. If you're not seeing any results in your bench it is because you are overtraining. There is a lot of volume and compound movements each week and then you go and throw in a bunch of isolation movements. Too much volume in my opinion. |
immovablestone
Posts:
151
Joined: 2005/01/19 |
2007/09/26, 01:51 PM
More legs brother, more legs, big imbalance there. Eat more lean foods, run (not jog) a few times a week. Thats my 2 cents.-------------- This is SPARTA!!! |
Pemdas
Posts:
973
Joined: 2004/07/22 |
2007/09/26, 02:27 PM
Everything ecle5c said.
First, you don't need two days dedicated to arms. Second, you have 3 upper body days and one leg day. This is ridiculous. Although, you could count deadlift day as pseudo half leg day. Third, you are not going to make great strength gains working in the 10 rep range. Forth, you are not going to make great strength gains in a calorie deficit especially with amount of volume you have. Fifth. 7 months is too long to stay on one program. I can offer some suggestion to help you out, but I need to know what you want to focus on first, weightloss or strength gains and size. |
phyregold
Posts:
13
Joined: 2007/09/26 |
2007/09/26, 05:03 PM
My diet:
Breakfast: (obviously i switch up, but for the most part) 5 egg whites + 1 egg with yolk 1 cup of oatmeal (no sugar) 1 class of milk and water Midday snack 2 cans of tuna fish 1 12oz water (with 2 servings of whey protien) Lunch: About 8-10oz of fish/shrimp/turkey salad with vingerate and oil and usually a bannana or apple preworkout 1 12oz water (with 2 servings of whey protien) And 1 8oz bottle w/ creatine post workout (dinner) Steak/chicken/fish (8-12 oz) beans/vegetables 1 cup brown rice Night snack Yougart/oatmeal Hey guys be as critical as you like, because i am obviously doing something wrong and i need help. |
Pemdas
Posts:
973
Joined: 2004/07/22 |
2007/09/26, 05:04 PM
I think that we already were and we need some answers from you.
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phyregold
Posts:
13
Joined: 2007/09/26 |
2007/09/27, 02:03 AM
My goals are strength and size.
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ecle5c
Posts:
1,312
Joined: 2003/07/10 |
2007/09/27, 09:01 AM
At 5'10" 240, you aren't going anywhere with strength and size at 2200-2500 calories per day. You need to up those calories. I'm only 5'10" 160 and I eat over 3,000 most days.
Obviously you are also pretty concerned with the body fat part of it. You're going to need to keep the diet pretty in check as far as how much crap food you eat. |
phyregold
Posts:
13
Joined: 2007/09/26 |
2007/09/27, 11:20 AM
I need to do more then that. I have something wrong somewhere as far as crap food goes. My simple principles are this
1) No sodas 2) Nothing white 3) Nothing that comes from a window I was thinking i dont get enough protien or something. Something is wrong with my workout. and yes your very right, carrying 60 pounds of fat is not cool! |
immovablestone
Posts:
151
Joined: 2005/01/19 |
2007/09/27, 11:59 AM
You're eating a diet that's for someone looking to trim out at your size (similar size to mine) working out the way you do. If you're trying to put on size for those lifts you need to eat more, another dose of oats and a couple more servings of protein in your day at the very least. Certainly another serving of some protein with your night snack.
And you won't gain that mass eating to trim out. Pemdas and ecle5c said it perfectly, listen to them. And I'll say it again because it can't be said enough, more lower body! -------------- This is SPARTA!!! |
phyregold
Posts:
13
Joined: 2007/09/26 |
2007/09/27, 01:32 PM
Okay so what about this - please feel free to rearrange as you think would be benefical
Sunday- (Chest) 5x5 flat bench 5x5 cable cross over 5x5 incline dumbell 5x5 flys monday legs (using 5x5) squats hack squats leg extensions ankle lifts tuesday- (back) deadlifts seated rows bent over rows smith machine overhead rows wednesday (shoulder -abs) overhead press arnold presses laterial raises reverse flys (works delts forget exactly what they are called) thursday (Legs- Forearms) squats deadlifts hack squats Wrist curls reverse curls reverse grip wrist curls fridays (tricep - bicep-abs) reverse grip pull down close grip bench press standing overhead isolation curls cable curls |
phyregold
Posts:
13
Joined: 2007/09/26 |
2007/09/27, 01:48 PM
Okay so what about this - please feel free to rearrange as you think would be benefical
Sunday- (Chest) 5x5 flat bench 5x5 cable cross over 5x5 incline dumbell 5x5 flys monday legs (using 5x5) squats hack squats leg extensions ankle lifts tuesday- (back) deadlifts seated rows bent over rows smith machine overhead rows wednesday (shoulder -abs) overhead press arnold presses laterial raises reverse flys (works delts forget exactly what they are called) thursday (Legs- Forearms) squats deadlifts hack squats Wrist curls reverse curls reverse grip wrist curls fridays (tricep - bicep-abs) reverse grip pull down close grip bench press standing overhead isolation curls cable curls |
phyregold
Posts:
13
Joined: 2007/09/26 |
2007/09/27, 01:51 PM
I wonder if i am eatting to little to lose weight.
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Pemdas
Posts:
973
Joined: 2004/07/22 |
2007/09/27, 02:40 PM
I wouldn't do a 6 day split no matter what your goals are. There is just not enough time to recover. Plus, you just don't need that much work.
There are a few options. Upper/Lower split 4 days a week rotate upper and lower. Have one day for strength(low reps heavy load) and one day for rep work. On strength day just pick 2-4 big movements and go for 3-5 sets of 4-6 reps On reps days you can start including some stuff for arms if you want. Personally this is what I would choose, but I hate splits. Along the same lines you could do a Push/Pull rotation. Another way to do it is a split, which I think you might like better since that is what your program is anyway I personally would split it like this. Day 1 Back/Chest - heavy 4-6 reps 4-6 sets Day 2 Legs/Hamstring dominant, lower back stuff Day 3 Shoulder and arms - heavy 4-6 reps 4-6 sets Day 4 off Day 5 Back/Chest - Lighter 6-8 reps for 4-6 sets Day 6 Legs/Quad dominate, lower back stuff Day 7 Shoulder and arms. Lighter 6-8 reps for 4-6 sets Day 8 Off You can stick some ab stuff where ever you want, but I would probably do it on leg day. Day 1 & 5 - Pick 4-6 exercises, 2-3 for chest and 2-3 for back Day 2 Rotate Deadlifts and Squats as the main movement. Then pick 2-3 other exercises from SLDL, RDL, GHR, hyper extentions...ect. Day 3 & 7 Overhead stuff should be the main movement of the day. Then pick something like lateral raises or high pulls., face pulls, shrugs, reverse flys...ect. Then do some arm work. Day 6 Pick a quad dominant squat...hack squat, front squat, zercher(sp?) squat. Then pick some unilateral work like lunges or step-ups. do something for lower back and calves if you feel like it. There are many more possibility, but this should get you started. |
phyregold
Posts:
13
Joined: 2007/09/26 |
2007/09/27, 07:00 PM
Hey i really do appricate the advise.
But I am carrying about 60 pounds of fat, no matter how well i do carry it. I have got to stop joking with myself. I need to lose atleast 35-40 of it before i start to bulk up more. What do I need to do. If i lift and eat for bulk will that really decrease my fat more then lifting to lose? My weight i care 0 about, the fact that i have close to 30% body fat i am extremely concerned with. |
Pemdas
Posts:
973
Joined: 2004/07/22 |
2007/09/28, 03:57 PM
I am not really an expert at losing weight, however I have seen some things that get results.
Complexes - These babies will get your heart rate moving and kick your metabolism into gear. HIIT - (High Intensity Interval Training) also a great metabolism booster. I HATE steady state cardio and would not recommend it to anyone, but that is just my opinion. I would rather drag a sled around for 15-20mins. Diet is the most important part. I have a feeling that you are borderline starving yourself if you are 240 at 5'10, eating under 2500 calories and not losing weight. Your metabolism is probably shot, so you should focus on metabolism boosting activities like I mentioned before. I bet that there are a few dietary adjustments you can make to help repair your metabolism, but I don't know what they are. |
immovablestone
Posts:
151
Joined: 2005/01/19 |
2007/09/28, 04:12 PM
Honestly man with your diet the way you're describing, if you're adhering to it %100 of the time, and working out the way you do, you should be dropping dead weight like a madman while keeping most of your strength, though you won't be able to make big gains easily. The creatine may be making you hold onto some water, but at those calories you should be dumping jiggle at a pretty steady clip.
For cardio, do it in the morning, HIIT, and eat immediately afterward. Keep your body fuelled with good clean foods to keep the metabolism up, and truckloads of lean protein, and you should be good to go. The trick is keeping it up over extended periods (my main issue, lol). -------------- This is SPARTA!!! |
BILL06
Posts:
755
Joined: 2006/08/08 |
2007/09/29, 02:34 AM
============
Quoting from immovablestone: The trick is keeping it up over extended periods (my main issue, lol). ============= :laugh::laugh: -------------- Get busy living or get busy dying. Rabula Tasa- Latin meaning Clean Slate |
drieman
Posts:
190
Joined: 2007/07/16 |
2007/09/29, 09:12 AM
I'm sorry but that is to funny Bill!!!!!
:laugh::laugh::laugh: -------------- Success is not for the chosen few but rather for the few who choose it. |
phyregold
Posts:
13
Joined: 2007/09/26 |
2007/09/29, 06:04 PM
well thats why i am wondering about my diet. could it be that i am truely not eating enough to let go of any of my weight. I mean i know the old saying when you dont eat you body doesnt either. so I am just wondering if i need to bump it up to 3000 or something.
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Pemdas
Posts:
973
Joined: 2004/07/22 |
2007/09/30, 08:27 PM
It really is impossible to tell what you really need to do over the internet. I suggest that you experiment. Add 200 calories to your diet for a week or two and see what happens. If you don't gain weight then add some more. If you start to lose weight great stay there for a while.
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immovablestone
Posts:
151
Joined: 2005/01/19 |
2007/10/01, 08:39 AM
Doh! Nice one Bill, hahahah!-------------- This is SPARTA!!! |
phyregold
Posts:
13
Joined: 2007/09/26 |
2007/10/01, 07:22 PM
Is it possible to maintain the same muscle mass while in a 1500 calorie range?
I was thinking about 1500 calories 250 grams protien 100 grams carb 40 grams fat. |
Pemdas
Posts:
973
Joined: 2004/07/22 |
2007/10/01, 09:04 PM
Not if you are 5'10 240lb
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ecle5c
Posts:
1,312
Joined: 2003/07/10 |
2007/10/02, 08:29 AM
No way at all. To maintain at 240 I'd think you woule need to be eating at least 3,000 calories at a minimum. That isn't even 13 calories per pound of bodyweight.
Your lifts will go nowhere probably eating like that. You will lose plenty of muscle mass and your body will hold onto the fat. That pretty much screws up all of your goals at the same time. Pick one (or even two) and stick with them. You can't do all 3 at once (gain mass, lift more, lose fat). |
phyregold
Posts:
13
Joined: 2007/09/26 |
2007/10/02, 03:22 PM
I want to lose fat, but atleast maintain the same muscle mass
I would prefer to get down to 200. |
immovablestone
Posts:
151
Joined: 2005/01/19 |
2007/10/02, 05:07 PM
If you eat enough protein with what you're doing you could probably maintain what you have in the way of muscle while dropping fat, given that if you say at 240 you're carrying 60 extra lbs, that'd put you at the 180-190lb range in terms of where you're thinking you want to be.
The trouble will be mental when you work out just as hard for a few months and make no strength gains and just drop some fat, been there done that myself. If you can deal with that have at it, I did it for a long time and got results in the way of body shape/fat-loss, but you won't get stronger and its the harder road. -------------- This is SPARTA!!! |
phyregold
Posts:
13
Joined: 2007/09/26 |
2007/10/03, 03:18 PM
Okay.......so let me ask this, whats the easier road
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immovablestone
Posts:
151
Joined: 2005/01/19 |
2007/10/03, 04:18 PM
That's for you to figure out really, if you can handle lifting at the same level and eating a leaner healthy diet as your athletic activity then thats the easy road. If you don't mind dropping some muscle/raw strength while shedding off tons of fat along the way then eat lean and do a sh*t-ton of cardio every day with full body calisthenics (burpees, pushups, chins, core, running, etc).
Justt remember changes don't happen over night and to stick with whatever you decide. -------------- This is SPARTA!!! |
phyregold
Posts:
13
Joined: 2007/09/26 |
2007/10/10, 02:21 PM
What I think I am going to do is lift and eat to get big.
Get my LBM up around 195-200 (increase 10-15 pounds) throught the whole time i am going try to maintain my current weight (about 240). This will bring me into the 20% body fat range. Hopefully I can get my weight down to 230 which will bring me into the 15% range. If i can do that by April i will be happy. I dont see any reason why I cant manage 15 pounds in 6 months. Actually if i cant ill feel like crap lol |
jatkinson1981
Posts:
2
Joined: 2011/02/23 |
2011/02/23, 06:44 PM
Hi I am a 29 5'7" female that weighs 175lbs and i am new to the whole workout thing. I despertly need help on a routine and diet that can help me lose unwanted belly fat as well as tone my whole body. I recently started going to the gym and so far all iI have done is taken a Zumba class and worked out my upper body. I had somewhat of a routine I started but don't know if its the right one.
Monday 5 min walk on treadmill 10 min jog 5 min cooldown 3 sets of 12 lat pulldowns 3 sets of 12 bicep curls 3 sets of 12 triceps pushdowns with rope 3 stes of 12 front raise Tuesday off Wednesday 5 min warm up 3 sets 12 crunches on ball 3 sets 12 planks 3 sets 12 bent knee hip raises 10 min interval training on treadmill 5 min cooldown Thursday off Friday 5 min warm up 3 sets 12 ball squats 3 sets 12 forward lunges 3 sets 12 lying abductions 3 sets 12 lying leg curls 10 min jog 5 min cool down Saturday 30 min brisk walk Sunday off So thats what I found but I don't know if it helps fast? Also I don't really have a diet I gave up soda and due to anxiety problems I do not drink caffine at all. I drink lots of water and I know I need lots of protein. Also would you prefer a supplement tht wont give me the jitters or thats full of caffine? |
jatkinson1981
Posts:
2
Joined: 2011/02/23 |
2011/02/23, 06:49 PM
And I forgot to add I want to lose 40 lbs by summer hopefully!!! My husbands afraid I push myself to hard and I know Rome wasn't built in a day so please help me figure out something I get so depressed about my weight it makes me push harder. thank you
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