GETTING BACK IN SHAPE !!! - UK-Muscle Body Building Community

dandare · 23-07-2005, 10:28 PM

Help all!!! Just coming back from a long lazy layoff. You know the excuses - working 70 hours a week, kids, missus etc. Time to stop the excuses and get sweaty!!! Currently 6,3" large build 228lbs @28%bf (34 years old) aiming to get back to 12-15% don't want to do drugs (not anti drug each persons choice) This is my plan
(each bodypart once weekly)
Mon.Chest 10x 8-12reps, Shoulders 6 x 8-12, Triceps 3 8-12 45min cardio
Tues 60 min cardio
Wed Back 10x 8-12reps, Biceps 6x 8-12 45 min cardio
Thurs 60 min cardio
Fri Legs 10 x 8-12 reps sat @ sun off abs twice weekly

Diet 2500 cals daily x3 days min 250g prot max 100g carbs (low gi)
3500 cals 1 day 250g min prot high carb (low gi) repeat 4 day cycle
4 to 5 meals daily including shakes

WHAT DO THINK?

**big** · 23-07-2005, 10:31 PM

Looks pretty good dude, good luck with that.

I do think you should shoot for a lower volume routine while dieting though.

I also think your calories may be incorrect. If you're shooting for 2500 calories with 250g of protein and 100g of carbs, that means you are going to be getting 120g of fats. Is this correct?

I also think you should do less cardio to start with, and increase it only when you plateau. Shoot to lose 1-2lbs a week, slowly but surely, and take measures like adding more cardio when you stall. Doing it slowly means it is more likely that you'll be losing fat not muscle, and the fat will be more likely to stay off of you.

23-07-2005, 10:28 PM	#1 (permalink)
dandare Newbie Trainer Join Date: Apr 2004 Posts: 6	GETTING BACK IN SHAPE !!! Help all!!! Just coming back from a long lazy layoff. You know the excuses - working 70 hours a week, kids, missus etc. Time to stop the excuses and get sweaty!!! Currently 6,3" large build 228lbs @28%bf (34 years old) aiming to get back to 12-15% don't want to do drugs (not anti drug each persons choice) This is my plan (each bodypart once weekly) Mon.Chest 10x 8-12reps, Shoulders 6 x 8-12, Triceps 3 8-12 45min cardio Tues 60 min cardio Wed Back 10x 8-12reps, Biceps 6x 8-12 45 min cardio Thurs 60 min cardio Fri Legs 10 x 8-12 reps sat @ sun off abs twice weekly Diet 2500 cals daily x3 days min 250g prot max 100g carbs (low gi) 3500 cals 1 day 250g min prot high carb (low gi) repeat 4 day cycle 4 to 5 meals daily including shakes WHAT DO THINK?

23-07-2005, 10:31 PM	#2 (permalink)
big UK-Muscle Moderator Join Date: Sep 2004 Location: The only side effect of steroids is GREATNESS Posts: 5,512	Looks pretty good dude, good luck with that. I do think you should shoot for a lower volume routine while dieting though. I also think your calories may be incorrect. If you're shooting for 2500 calories with 250g of protein and 100g of carbs, that means you are going to be getting 120g of fats. Is this correct? I also think you should do less cardio to start with, and increase it only when you plateau. Shoot to lose 1-2lbs a week, slowly but surely, and take measures like adding more cardio when you stall. Doing it slowly means it is more likely that you'll be losing fat not muscle, and the fat will be more likely to stay off of you.