bigbull

i am at 22.2% bf and i am finding it hard to get it off i want to get down to around 10-17% can any one help

eal 1 - oatmeal, 8 eggwhites, 1 apple
meal 2 - 2 tinned tuna, rice
meal 3 - shake, 1 banana
meal 4 - 2 cod fillets, asparagus
meal 5 - 2 chicken fillets, brocolli,rice
meal 6 - shake,
meal 7 - casein shake before bed,

basic supplementation
creatine monohydrate
whey
bcaa's
flax seed
epa fish oil
multi vitamin
glutamine
casein

thats my deit

Pscarb

that s decent diet are you including absalutly everything that you eat?? what is your training and cardio regime like??

how much do you weigh??

bigbull

i am 13st 2lbs

Day 1: Chest & Triceps
Day 2: Back & Biceps
Day 3: Legs
Day 4: Shoulders, Traps, Abs & Calves
Day 5: Off
Day 6: Repeat cycle

Notes: For each body part, shoot for 9 total sets, 8 to 10 reps per set. Performing fewer than 6 reps builds mostly strength, and performing more than 12 prevents you from using heavier weights. So the safe range is 8 to 10.

For the first exercise of each workout, do 2 additional warm-up sets of 12 to 15 reps using a lighter weight. That helps get the body ready to work out while helping to prevent injuries.


Day 1 Working Sets
(sets x reps)
Barbell Bench Press 3 x 8-10
Incline Barbell Bench Press* 3 x 8-10
Flat Bench Dumbbell Flyes 3 x 8-10
Close-Grip Bench Presses 3 x 8-10
Lying Cambered Bar Extensions 3 x 8-10
Straight Bar Cable Pushdowns 3 x 8-10

* Every other workout, alternate Incline Barbell Bench Presses with Incline Dumbbell Presses.


Day 2* Working Sets
(sets x reps)
Pulldowns or Wide-Grip Pull-Ups 3 x 8-10
Low Cable Rows 3 x 8-10
Dumbbell Rows or Bent-Over Barbell Rows 3 x 8-10
Standing Barbell Curls 3 x 8-10
Alternating Dumbbell Curls** 3 x 8-10

* Since Low Cable Rows, Dubbell Rows and Bent-Over Barbell Rows work a lot of the biceps, you don't need a lot of additional biceps work. In fact, doing too many sets for biceps after a good back workout could case your biceps to become overworked, which will prevent them from growing.

** Dumbbell Curls can be done either standing or seated. Alternate from week to week between the two.


Day 3 Working Sets
(sets x reps)
Leg Extensions 3 x 8-10
Squats 4 x 8-10
Stiff-Legged Dead Lifts or Lying Leg Curls 3 x 8-10


Day 4 Working Sets
(sets x reps)
Seated Dumbbell Overhead Presses or Barbell Military Presses 3 x 8-10
Seated Dumbbell Lateral Raises 3 x 8-10
Bent-Over Rear Lateral Raises or Reverse Pec-Deck Lateral Raises 3 x 8-10
Barbell Shrugs 3 x 8-10
Seated Calf Raises 3 x 8-12
Standing Calf Raises 3 x 8-12
Ab crunches on a bench 3 x 12-15
Hanging Leg Raises (knees bent) 3 x 12-15

and i do cadio on my days off

Pscarb

so where did you copy and paste this from???

and just so you are more informed:
this does not apply to everyone i can use very heavy weights using rep ranges between 10-12 reps their is no set point....

SportDr

No reason why you wouldn't lose weight on that diet and training, are you sure you are being 100% honest with yourself?

The occasional binge on alcohol, takeaways, chocolate etc could be all it would take to make this regime fail, stick to it 100% and you should be fine.

Do the cardio am before breakfast, keep is light and no more than 40 minutes.

SD

__________________
I don't like Sports and I am not a Doctor!

All information given is to be followed at the users risk and is for informational purposes only.

My protein code: ?? Dunno was deleted?
BSD Code: ?? Dunno was deleted too??

bigbull

i got that sent to me by e-mail

Pscarb

and there was me thinking you wrote it

SportDr

LMAO

SD

__________________
I don't like Sports and I am not a Doctor!

All information given is to be followed at the users risk and is for informational purposes only.

My protein code: ?? Dunno was deleted?
BSD Code: ?? Dunno was deleted too??