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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
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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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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.
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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.
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This is SPARTA!!!
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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.
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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.
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2007/09/26, 05:04 PM
I think that we already were and we need some answers from you.
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2007/09/27, 02:03 AM
My goals are strength and size.
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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.
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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!
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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!
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This is SPARTA!!!
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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
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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
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2007/09/27, 01:51 PM
I wonder if i am eatting to little to lose weight.
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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.
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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.
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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.
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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).
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This is SPARTA!!!
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2007/09/29, 02:34 AM
============
Quoting from immovablestone:
The trick is keeping it up over extended periods (my main issue, lol).
=============
:laugh::laugh:
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Get busy living or get busy dying.
Rabula Tasa- Latin meaning Clean Slate
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2007/09/29, 09:12 AM
I'm sorry but that is to funny Bill!!!!!
:laugh::laugh::laugh:
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Success is not for the chosen few but rather for the few who choose it.
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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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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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2007/10/01, 08:39 AM
Doh! Nice one Bill, hahahah!
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This is SPARTA!!!
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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.
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2007/10/01, 09:04 PM
Not if you are 5'10 240lb
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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).
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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.
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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.
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This is SPARTA!!!
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2007/10/03, 03:18 PM
Okay.......so let me ask this, whats the easier road
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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.
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This is SPARTA!!!
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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
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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?
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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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