Help with Diet and Training Routine pls! - UK-Muscle Body Building Community

Kate1976 · 05-08-2008, 01:36 PM

Chaps,

I have read through many threads on this board and used them to compile the following diet and exercise plan - I would really appreciate people’s feedback and critique.

Goals - I'm looking to drop body fat to early 20s/late teens and gain lean muscle - not looking to compete. i'm 5ft 9, 156lbs or 11st 2 and 29% BF - measured using a Tanita scale.

ROUTINE

Mon
AM - Cardio - 2 mile fasted SS
Diet - Low

Tues
AM – Cardio – 20 mins fasted HIIT (4 mins warm up, x8 30 sec/1 min splits and 4 mins warm down)
PM – Chest/Tri
Diet – Med

Wed
AM Cardio – 2 mile fasted SS
PM – Back/Bis
Diet – High

Thurs
AM – Cardio – 20 mins fastedHIIT (4 mins warm up, x8 30 sec/1 min splits and 4 mins warm down)
PM – Delts/Traps
Diet - Med

Fri
AM – Cardio - 2 mile fasted SS
PM – Circuits
Diet – High (Cheat Meal)

Sat
AM – Legs/Abs
Diet - Low

Sun
Rest
Diet - Low

WEIGHTS

Chest/Tri
Barbell Flat Bench - 4 sets 6-8 reps
Assisted Dips - 4 sets 6-8 reps (last set to failure)
Incline Dumbell Fly - 4 sets 6-8 reps (last set to failure)
Skull Crushers -3 sets 6-8 reps
Overhead cable presses 3 sets 6-8 reps (last set to fail)

Back/Bis
Deadlifts 4 sets 6-8 reps (last set to failure)
Bent Over One Arm Dumbell Rows 4 sets 6-8 reps
Lat pulldowns 3 sets 6-8 reps (last set to fail)
Assisted pull-ups 3 sets 6-8 reps (last set to fail)
EZ Bar Bicep curl 3 sets 6-8 reps
One arm Dumbell Hammer curls 3 sets 6-8 reps

Delts/traps
Seated Dumbell military press 3 sets 6-8 reps
Lateral dumbell raises (side) 3 sets 6-8 reps (last to fail)
Barbell Shrugs 5 sets 6-8 reps

Legs & Abs
Barbell Squats 4 sets 6-8 reps
Stiff Legged Dead Lifts 3 sets 6-8 reps
Calf Raises 4 sets 8-10 reps (last set to fail)
Weighted Swiss Ball crunches 4x sets 6-8 reps
Hanging leg raises 4x sets 6-8 reps

DIET (Split across 5 meals)

I’ve read that carb cycling is good for fat loss. Are my carbs to high?

Low
Protein – 126g
Carbs – 139g
Fat – 29g
Cal - 1396

Med
Protein – 135g
Carbs – 149g
Fat – 32g
Cal - 1494

High
Protein – 145g
Carbs – 160g
Fat – 34g
Cal - 1622

irwit · 05-08-2008, 05:57 PM

Back day looks overkill, youve got 5 moves that all hammer the biceps, dont see the point personally.

strongasanox · 05-08-2008, 07:35 PM

i personally would have more fats in my diet, as far as carbs, only u will know what low is or high is, theres so much variation for each individual

i think one of the more experienced guys will help u on this

05-08-2008, 01:36 PM	#1 (permalink)
Kate1976 Newbie Learner Join Date: Jul 2008 Location: Nr Cambridge Posts: 20	Help with Diet and Training Routine pls! Chaps, I have read through many threads on this board and used them to compile the following diet and exercise plan - I would really appreciate people’s feedback and critique. Goals - I'm looking to drop body fat to early 20s/late teens and gain lean muscle - not looking to compete. i'm 5ft 9, 156lbs or 11st 2 and 29% BF - measured using a Tanita scale. ROUTINE Mon AM - Cardio - 2 mile fasted SS Diet - Low Tues AM – Cardio – 20 mins fasted HIIT (4 mins warm up, x8 30 sec/1 min splits and 4 mins warm down) PM – Chest/Tri Diet – Med Wed AM Cardio – 2 mile fasted SS PM – Back/Bis Diet – High Thurs AM – Cardio – 20 mins fastedHIIT (4 mins warm up, x8 30 sec/1 min splits and 4 mins warm down) PM – Delts/Traps Diet - Med Fri AM – Cardio - 2 mile fasted SS PM – Circuits Diet – High (Cheat Meal) Sat AM – Legs/Abs Diet - Low Sun Rest Diet - Low WEIGHTS Chest/Tri Barbell Flat Bench - 4 sets 6-8 reps Assisted Dips - 4 sets 6-8 reps (last set to failure) Incline Dumbell Fly - 4 sets 6-8 reps (last set to failure) Skull Crushers -3 sets 6-8 reps Overhead cable presses 3 sets 6-8 reps (last set to fail) Back/Bis Deadlifts 4 sets 6-8 reps (last set to failure) Bent Over One Arm Dumbell Rows 4 sets 6-8 reps Lat pulldowns 3 sets 6-8 reps (last set to fail) Assisted pull-ups 3 sets 6-8 reps (last set to fail) EZ Bar Bicep curl 3 sets 6-8 reps One arm Dumbell Hammer curls 3 sets 6-8 reps Delts/traps Seated Dumbell military press 3 sets 6-8 reps Lateral dumbell raises (side) 3 sets 6-8 reps (last to fail) Barbell Shrugs 5 sets 6-8 reps Legs & Abs Barbell Squats 4 sets 6-8 reps Stiff Legged Dead Lifts 3 sets 6-8 reps Calf Raises 4 sets 8-10 reps (last set to fail) Weighted Swiss Ball crunches 4x sets 6-8 reps Hanging leg raises 4x sets 6-8 reps DIET (Split across 5 meals) I’ve read that carb cycling is good for fat loss. Are my carbs to high? Low Protein – 126g Carbs – 139g Fat – 29g Cal - 1396 Med Protein – 135g Carbs – 149g Fat – 32g Cal - 1494 High Protein – 145g Carbs – 160g Fat – 34g Cal - 1622

05-08-2008, 05:57 PM	#2 (permalink)
irwit is realising, diet, traing, rest, supplements, 12 egg breakfasts are nothing without consistency Join Date: Mar 2007 Location: London Posts: 505	Re: Help with Diet and Training Routine pls! Back day looks overkill, youve got 5 moves that all hammer the biceps, dont see the point personally.

05-08-2008, 07:35 PM	#3 (permalink)
strongasanox Gym Addict Join Date: Mar 2008 Location: birmingham uk Posts: 233	Re: Help with Diet and Training Routine pls! i personally would have more fats in my diet, as far as carbs, only u will know what low is or high is, theres so much variation for each individual i think one of the more experienced guys will help u on this

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