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  1. #1
    Newbie Trainer
    Join Date
    May 2009
    Posts
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    Help With Diet and Routine

    Hey, this is my first post on the forums, bascially im looking to lose fat, and muscle size. so any improvements would be greatly appreciated.

    Am 19, 5'11, 220lbs, Body Fat: 26%

    My Routine:

    Mon: Off

    Tues: Chest and Abs - 40mins cardio
    Smith Bench Press 3x10
    Incline Dumbell Press 3x10
    Incline Dumbell Flyes 3x10
    Machine Chest Press 3x10
    Floor Press 3x10
    Cable Cross Over 3x10

    Crunches 4x25
    Side Crunches 4x25
    Leg Pull-Ins On Bench 4x25

    40 Mins CrossTrainer

    Weds: Back and Forearms - 40mins cardio
    Wide Grip Pull Ups 4x8
    Lat Puldown 4x10
    One-Arm Dumbell Rows 4x10
    Deadlift 4x10
    Wide Grip Cable Rows 4x10

    Barbell Wrist Curl 4x16
    Reverse Wrist Curl 4x16

    40 Mins CrossTrainer

    Thurs: Shoulders - 40mins cardio

    Seated Dumbbell Deltoid Presses 3x10
    Incline Lying Side Laterals 3x10One Arm Front Cable Raises 3x10
    Arnold Press 3x10
    Smith Machine Behind The Head Deltoid Presses 3x10
    Rear Deltoid Raises 3x10
    Seat Dumbell Laterial Rasies 3x10
    40 Mins CrossTrainer

    Fri: Triceps and Abs - 40mins cardio

    Dips 3x10
    Straight Bar Pushdowns 3x10Lying EZBar Extensions 3x10
    Smith Close Grip Bench Press 3x10
    One Arm Cable Kickbacks 3x10
    Kneeling Cable Concentration Extensions 3x10
    40 Mins CrossTrainer

    Sat: Biceps, Forearms and Legs - 40mins cardio

    EZ Bar Curls 3x10
    Incline Seated 3x10Two Arm Cable Curls 3x10
    Arnold Concentration Curls 3x10
    Cable Curls 3x10

    Leg Curls 4x12
    Leg Extensions 4x12
    Seated Calf Rasies 4x12

    Barbell Wrist Curl 4x16
    Reverse Wrist Curl 4x16

    40 Mins CrossTrainer

    Sun: Off




    My Diet:


    Breakfast: whole grapefruit
    Lunch: turkey bacon sandwich
    Pre-Workout: apple
    Post-Workout: one chicken brest
    Dinner: baked potato with tin of tuna and salad/ 2 chicken breasts with rice/ 2 chicken breasts and salad/ 2 chicken breasts with peas brocolli and potatoes/ steak with rice
    Before Bed: try and eat as much cottage cheese as possiable lol (because it makes me sick)

    i know my diet is bad.. what can i do to improve it?

    also what would you reccomend to be the best protein, creatine and fat loss formulas? and when is best to take them?

    thanks

  2. #2
    mikex101
    Guest

    Re: Help With Diet and Routine

    My Routine:

    Mon: Off

    Tues: Chest and Abs - 40mins cardio
    Smith Bench Press 3x10
    Incline Dumbell Press 3x10
    Incline Dumbell Flyes 3x10
    Machine Chest Press 3x10
    Floor Press 3x10
    Cable Cross Over 3x10

    6 exercises for chest is way to much IMHO.


    Crunches 4x25
    Side Crunches 4x25
    Leg Pull-Ins On Bench 4x25

    40 Mins CrossTrainer

    Weds: Back and Forearms - 40mins cardio
    Wide Grip Pull Ups 4x8
    Lat Puldown 4x10
    One-Arm Dumbell Rows 4x10
    Deadlift 4x10
    Wide Grip Cable Rows 4x10

    Do DL's first.

    Barbell Wrist Curl 4x16
    Reverse Wrist Curl 4x16

    Pointless IMO

    40 Mins CrossTrainer

    Thurs: Shoulders - 40mins cardio

    Seated Dumbbell Deltoid Presses 3x10
    Incline Lying Side Laterals 3x10
    One Arm Front Cable Raises 3x10
    Arnold Press 3x10
    Smith Machine Behind The Head Deltoid Presses 3x10
    Rear Deltoid Raises 3x10
    Seat Dumbell Laterial Rasies 3x10

    Too much again IMO

    40 Mins CrossTrainer

    Fri: Triceps and Abs - 40mins cardio

    Dips 3x10
    Straight Bar Pushdowns 3x10
    Lying EZBar Extensions 3x10
    Smith Close Grip Bench Press 3x10
    One Arm Cable Kickbacks 3x10
    Kneeling Cable Concentration Extensions 3x10

    Again, too much

    40 Mins CrossTrainer

    Sat: Biceps, Forearms and Legs - 40mins cardio

    EZ Bar Curls 3x10
    Incline Seated 3x10Two Arm Cable Curls 3x10
    Arnold Concentration Curls 3x10
    Cable Curls 3x10

    Leg Curls 4x12
    Leg Extensions 4x12
    Seated Calf Rasies 4x12

    What?? no squats??? DO SQUATS!

    Barbell Wrist Curl 4x16
    Reverse Wrist Curl 4x16

    40 Mins CrossTrainer

    Sun: Off




    My Diet:


    Breakfast: whole grapefruit
    Get some protein in at breakfast, eggs.
    Lunch: turkey bacon sandwich
    Pre-Workout: apple
    Post-Workout: one chicken breast
    Try a post workout shake, getting fast protein and carbs into you is pretty important
    Dinner: baked potato with tin of tuna and salad/ 2 chicken breasts with rice/ 2 chicken breasts and salad/ 2 chicken breasts with peas brocolli and potatoes/ steak with rice
    Before Bed: try and eat as much cottage cheese as possiable lol (because it makes me sick)

    i know my diet is bad.. what can i do to improve it?

    also what would you reccomend to be the best protein, creatine and fat loss formulas? and when is best to take them?

    Protein is protein mate. I use Myprotein, does the job and cheep. Places like bulkpowders do the same sort of things.
    Creatine is creatine, it wont help you lose weight, itll probably hold water in your muscles and increase it.


    Personally, i dont think your workouts geared towards fat burning. if all your bothered about is dropping the flab then look at something like this, but beware, its harsh!!


    RFFL

    Compounds and complexes are brilliant for fat loss.
    Try some AM cardio too. some gentle walking before breakfast sets me up for the day and dropped a few lbs off me with minmal effort.


    The mains things going to be your diet. Have a look at the Keto diet thread:

    http://www.uk-muscle.co.uk/losing-we...keto-diet.html

    Works for most people.

  3. #3
    Newbie Trainer
    Join Date
    May 2009
    Posts
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    Re: Help With Diet and Routine

    thanks alot bud

  4. #4
    Lifelong Nattie
    Join Date
    Mar 2009
    Posts
    265
    Liked
    0 times

    Re: Help With Diet and Routine


 

 

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