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2003/06/11, 10:14 AM
Hey everyone. I'm fairly new to the board. I wanted to tell you my training goals, my workout plan, and see if it seems like a good one or if some changes may be needed. I am 180lbs, 5'11. I would like to get down to around 173-175 range, lose body fat and gain lean muscle. I'm not looking to bulk up too much, particularly if it means gaining a lot of weight. I do lower body and abs on monday and thursday, starting with crunches, then supersetting leg curls and leg extensions, then hyperextensions, then supersetting leg press and calf raises, then ending with leg lifts. I do upper body tuesday and friday, supersetting (1)chest press and lat pull, (2) row and pec deck, (3) rear delt and shoulder press, (4) bicep barbell curl and dips, and (5) concentration curls and tricep kickbacks. All exercises I do three sets, with third set to fatigue. At home I do about 1/2 hour on the treadmill 3-4 times per week. My normal calorie intake is 2000-2500 per day, and I shoot for about 55% carbs, 25% protein and 20% fat. Of course that varies a little here and there. Almost all my sugar intake has disappeared, replacing it with Spenda. My pastas are mainly whole wheat as are my breads. Cheeses and milk are very low fat. I believe my diet is pretty good and has improved over time. I've been losing a pound a week or two pretty easily. I'd appreciate any input that anyone may have as to my nutrition or workout plan. Thanks!!
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2003/06/11, 11:15 AM
workout plan - one theory out there is to separate body parts as oppose to upper/lower. That is what pros do anyways. So like back/bi, chest/tri, shoulders/calves, legs - that is your basic 4 day split. Other option is chest/bi, legs, shoulders/tri, back/calves, etc..
diet - well, ski is the limit, you can continue to reduce your carbs - when you are trying to lean down further, I would drop milk, breads and pastas and use oatmeal, brown rice, yams, some fruits, etc.. You can use low-fat cottage cheese, etc, but I would use as little dairy prodcuts as possible.
one trick - a lot of men, including myself, store most of our fat around our waste, so measure it (over the belly button) and use that as your measure of progress. As long as every 2-4 weeks you loose some, you are doing well -as soon as you stop, change something in your diet and you will be fine.
Good luck.
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