letsgetfunky

Hiya just wondering if anyone had any views on my routine.

Basically looking to lose fat and gain definition. Am 6ft and used to weigh 14 3/4 stone but now weigh 12 1/2 but still have love handles and some belly fat to get rid of.

Been going to the gym for the last 6ish weeks every other day (3.5 times a week) and in terms of my diet i eat practically no sugar, bran flake breakfast, very little during the day, and a fish and veg dinner usually. Drink little alcohol and take protein shake after each gym session.

I use the same session each time i go as i find it is easier to focus when you are doing the same each time.

Start off with 2000m on the erg to warm up.
Then Lat pulldown - 15x80lb, 12x90, 10x100
Bench Press - 3x5 sets of 45kg, then 3x10 sets of 32kg
upright barbell rows - 15,12,10 of 25kg
standing tricep pulldown - 15x30lb, 12x 40, 10 x 50
barbell curls - 3x10 of 20kg
military seated shoulder press - 15x30lb, 12x4lb, 10x50lb
seated rows - 15x80lb, 12x90, 10x 100
back extensions - 25
crunches - 30
hanging torso - 20
Bicep curls (supanation) - 12x10kg, 10x10kg, 8x10kg
as many pullups as i can do - 2-3 usually

Have noticed plenty of bicep and pec development but not really changing my body shop around the torso much.

any thoughts appreciated. Cheers

nathanlowe

Firstly, your routine contains to many exercises.
There are so many splits possible which you will benefit more from.
Push,pull,legs, upper,lower,upper, quad dominatant, horizantal etc the possibilities are endless.

Post up your current routine with everything included.

With the love handles, your looking at burning fat with cardio. This will consist of 30 to 45 minutes of low intensity.
Diet is also key, many questions will be answered when you post it.

Look at this http://www.uk-muscle.co.uk/getting-s...beginners.html

Lost Soul

Welcome mate

With all due respecxt you are liable to end up skinny fat

these needs to be increased in terms of frequency, quantity and quality

more meals, more protein and more fat

you will simply hold fat and lose muscle feeling like a dead animal on the way there

as for training?

warm up not needed on a rower
you are only training half your body
when you do train that half the exercise order, choice and reps and sets are not ideal

What you are doing is good in terms of you wanting to change yourself but the way you are going about it is a combination of incorrect dieting, media misconceptions and potentially injury causing training

In short:

find a 3 day split or 3 day full body routine
up your intake of food and include protein, fats and carbs in most meals
do your cardio for longer at the end of sessions or off days
protein shakes mean little when you are starving yourself

nathanlowe

You should be aiming for around 6 meals a day.
Protein at each serving combined with carbs and sometimes fats.