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2007/04/16, 03:46 PM
Mon- hiit 20 min
Tue- Chest and Back varying exercises/some supersets 1 hour
Wed- hiit 20 min
Thur- legs and abs varying exercises/supersets 1 hour
Fri- hiit 20 min
Sat- arms and shoulders varying exercises/supersets 1 hour
5-6 meals a day 1600-1800 calories
leam meats, cottage cheese, vegetables, some fruit, whey shakes. High protein.
I do cardio and exercise on an empty stomach, my main goal is to lose weight, I plan to change my plan and diet when I reach my target weight to build muscle and strength.
My plan is pretty much based on the Body for Life book by Bill Phillips. It worked very well for me. I lost 23 lbs in 12 weeks. Only about 23 more to go.
Any tips would be greatly appreciated. Am I working out enough, should I gain any lean muscle like this? I do all my exercises to failure (I use a weight that I can do no more than 10-12 reps with, usually 4 sets)
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2007/04/16, 04:29 PM
How much do you weigh? 1600-1800 calories is not much. What exercises are you doing? More questions but that should get the ball rolling.
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Those who want tolerance must be tolerant to intolerance.
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2007/04/16, 05:09 PM
I am about 5'7" I weigh about 193 now. I started at about
221.
Chest and back- Cable crossovers (flyes)/incline bench press/flat dumbell press/decline press/chin-ups (overhand)/wide grip pulldowns/row machine/hyperextensions/seated cable rows(4x12each)
Legs and abs- squats/lunges/leg extensions/leg curls(4x12each)/crunches/oblique crunches/hanging leg raises (4x15or20)
Arms and shoulders- Preacher curls/hammer curls/incline curls/concentration curls/tricep pushdowns/tricep kickbacks/bench dips/military press/side raises/bent over side raises/front raises (4x12each)
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2007/04/16, 05:13 PM
by the way, I used to work out when I was younger, I have a pretty muscular build under the fat already. Right now my main goal is to lose the fat and lose as little muscle as possible. Once I am through with that I really want to work on building my arms,chest, and back. (I have big muscular legs naturally) I allow about 1 minute between sets and move quickly to the next exercise.
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