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Help With Diet and Routine

4 posts in this topic

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%

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

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Posted

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-weight/47495-dp-keto-diet.html

Works for most people.

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Posted

thanks alot bud :)

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