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Help With Diet and Routine

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Posted

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%

[U][B][SIZE=3]My Routine:[/SIZE][/B][/U]

[B][SIZE=3][U]Mon: Off[/U][/SIZE][/B]

[B][SIZE=3][U]Tues: Chest and Abs - 40mins cardio[/U][/SIZE][/B]
Smith Bench Press 3x10
[COLOR=#1a1917][FONT=Verdana]Incline Dumbell Press 3x10
[/FONT][/COLOR][COLOR=#1a1917][FONT=Verdana]Incline Dumbell Flyes 3x10[/FONT][/COLOR]
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

[B][SIZE=3][U]Weds: Back and Forearms - 40mins cardio[/U][/SIZE][/B]
Wide Grip Pull Ups 4x8
Lat Puldown 4x10
One-Arm Dumbell Rows 4x10
Deadlift 4x10
[SIZE=2]Wide Grip [/SIZE][FONT=arial][SIZE=2]Cable Rows[/SIZE][/FONT] 4x10

Barbell Wrist Curl 4x16
Reverse Wrist Curl 4x16

40 Mins CrossTrainer

[U][B][SIZE=3]Thurs: Shoulders - 40mins cardio[/SIZE][/B]

[/U]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
[U]
[B][SIZE=3] Fri: Triceps and Abs - 40mins cardio[/SIZE][/B]

[/U]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
[U]
[B][SIZE=3] Sat: Biceps, Forearms and Legs - 40mins cardio[/SIZE][/B]

[/U]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
[U]
[B][SIZE=3]Sun: Off [/SIZE][/B][/U][SIZE=3]
[/SIZE]

[U]
[B][SIZE=3]My Diet:[/SIZE][/B][/U][SIZE=3]
[/SIZE]
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

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Posted

[U][B][SIZE=3]My Routine:[/SIZE][/B][/U]

[B][SIZE=3][U]Mon: Off[/U][/SIZE][/B]

[B][SIZE=3][U]Tues: Chest and Abs - 40mins cardio[/U][/SIZE][/B]
Smith Bench Press 3x10
[COLOR=#1a1917][FONT=Verdana]Incline Dumbell Press 3x10
[/FONT][/COLOR][COLOR=#1a1917][FONT=Verdana]Incline Dumbell Flyes 3x10[/FONT][/COLOR]
Machine Chest Press 3x10
Floor Press 3x10
Cable Cross Over 3x10
[COLOR=Red]
6 exercises for chest is way to much IMHO.[/COLOR]

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

40 Mins CrossTrainer

[B][SIZE=3][U]Weds: Back and Forearms - 40mins cardio[/U][/SIZE][/B]
Wide Grip Pull Ups 4x8
Lat Puldown 4x10
One-Arm Dumbell Rows 4x10
Deadlift 4x10
[SIZE=2]Wide Grip [/SIZE][FONT=arial][SIZE=2]Cable Rows[/SIZE][/FONT] 4x10

[COLOR=Red]Do DL's first.[/COLOR]

Barbell Wrist Curl 4x16
Reverse Wrist Curl 4x16

[COLOR=Red]Pointless IMO[/COLOR]

40 Mins CrossTrainer

[U][B][SIZE=3]Thurs: Shoulders - 40mins cardio[/SIZE][/B]

[/U]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

[COLOR=Red]Too much again IMO[/COLOR]

40 Mins CrossTrainer
[U]
[B][SIZE=3] Fri: Triceps and Abs - 40mins cardio[/SIZE][/B]

[/U]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

[COLOR=Red]Again, too much[/COLOR]

40 Mins CrossTrainer
[U]
[B][SIZE=3] Sat: Biceps, Forearms and Legs - 40mins cardio[/SIZE][/B]

[/U]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

[COLOR=Red]What?? no squats??? DO SQUATS![/COLOR]

Barbell Wrist Curl 4x16
Reverse Wrist Curl 4x16

40 Mins CrossTrainer
[U]
[B][SIZE=3]Sun: Off [/SIZE][/B][/U][SIZE=3]
[/SIZE]

[U]
[B][SIZE=3]My Diet:[/SIZE][/B][/U][SIZE=3]
[/SIZE]
Breakfast: whole grapefruit
[COLOR=Red]Get some protein in at breakfast, eggs.[/COLOR]
Lunch: turkey bacon sandwich
Pre-Workout: apple
Post-Workout: one chicken breast
[COLOR=Red]Try a post workout shake, getting fast protein and carbs into you is pretty important[/COLOR]
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?
[COLOR=Red]
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.[/COLOR]
[COLOR=Red]
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!![/COLOR]

[URL="http://www.t-nation.com/readArticle.do?id=1589833"]RFFL[/URL]

[COLOR=Red]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.[/COLOR]

[COLOR=Red]The mains things going to be your diet. Have a look at the Keto diet thread:[/COLOR]

[url]http://www.uk-muscle.co.uk/losing-weight/47495-dp-keto-diet.html[/url]

[COLOR=Red]Works for most people.[/COLOR]

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Posted

thanks alot bud :)

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[url=http://www.uk-muscle.co.uk/training-articles/55242-routines-beginner-intermediate-lifter.html]Routines for the Beginner-Intermediate Lifter.[/url]

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