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Bench Press Weights
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Discussion Starter · #1 ·
I am looking on building lean muscle and losing fat around the stomach area

current status:

Chest - 44'

Arms - 16'

Quad - 24'

Calf - 15'

Bf - 21% (all in stomach area :bounce: )

I want to get to around 12% and fast!

this is my current workout I started this week,

Monday- Chest and tri's

seated bench press 4x8

Incline bench press 4x8

flys 4x8

Tri pulldown 3x8

Skull crushers 3x8

(20min cardio)

Wednesday- Back and Bi's

Deadlifts- 4x8

Seated row 4x8

Lat pulldowns 4x8

bicep curl's 3x8

hammer curls 3x8

(20min cardio)

Friday - Legs and shoulders

Squats 4x8

Leg press 4x8

Calf raises 4x8

Military press 4x8

Lateral raise 4x8

Saturday + Sunday - Rest

I have a good diet aswel, goin easy on the carbs in the evening.

I am also thinking about running a course of clenbuterol to help strip the fat?

any help would be great! :thumbup1:
 

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Everybody wants to be GOOD, but not many are prepa
Joined
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1,345 Posts
Lurgilurg said:
I am looking on building lean muscle and losing fat around the stomach area

current status:

Chest - 44'

Arms - 16'

Quad - 24'

Calf - 15'

Bf - 21% (all in stomach area :bounce: )

I want to get to around 12% and fast!

this is my current workout I started this week,

Try a push pull system Chest = push and uses alot of tricep work; swap tri's for biceps = pull movement

Monday- Chest and tri's

seated bench press 4x8

Incline bench press 4x8

flys 4x8

bicep curl's 3x8

hammer curls 3x8

seated dumbell curls

(20min cardio)

Tuesday - Back and Bi's swap biceps for triceps; back = pull; triceps = push

Deadlifts- 4x8

Seated row 4x8

Lat pulldowns 4x8

Tri pulldown 3x8

Skull crushers 3x8

Single arm extension

(20min cardio)

Wednesday - DAY OFF

Thursday shoulders and calves

Calf raises 4x8

Seated calf raises OR Donkey raises

Military press 4x8

Lateral raise 4x8

Don't forget rear delts bent over raises should do the trick

20 minutes cardio

Friday - Legs

Squats 4x8

Leg press 4x8

leg extension

stiff leged dead lift OR leg curls

20 minutes cardio

Saturday + Sunday - Rest

I have a good diet aswel, goin easy on the carbs in the evening.

POST YOUR DIET UP TOO

I am also thinking about running a course of clenbuterol to help strip the fat?

Just stick with the training and consistent diet that will do more than popping pills. You should be bale to strip 7kg in about 10 weeks provided your diet is strict and consistent

any help would be great! :thumbup1:
Changes in red

Lou X
 

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Bench Press Weights
Joined
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681 Posts
Discussion Starter · #3 ·
7am

70g oats with water

Protein shake with water

Muliti-Vitamin

Apple or orange

10am

100g Chicken breast

70g brown rice

Green Beans

12am - pre work out

Creatine

100ml Orange Juice

1pm - post workout

Protein shake

Banana

3pm

Turkey steak

70g sweet potato

mixed leaf salad

6-7pm

1 Chicken, Tuna or Turkey sandwich with whole grain bread (no butter/marg)

Protein shake

Low fat yoghurt

9-10pm (before bed)

Tuna mixed with cottage cheese
 

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Bench Press Weights
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681 Posts
Discussion Starter · #4 ·
Single arm extension + seated dumbell curls

have been added do i do 3x8 with these also, along with the other 2 exercises?.. or just use them as a variation every other week?

so for example

TRICEP workout

Tri pulldown 3x8

Skull crushers 3x8

Single arm extension 3x8

after the:

seated bench press 4x8

Incline bench press 4x8

flys 4x8
 

·
Everybody wants to be GOOD, but not many are prepa
Joined
·
1,345 Posts
Lurgilurg said:
Single arm extension + seated dumbell curls

have been added do i do 3x8 with these also, along with the other 2 exercises?.. or just use them as a variation every other week?

so for example

TRICEP workout

Tri pulldown 3x8

Skull crushers 3x8

Single arm extension 3x8

after the:

seated bench press 4x8

Incline bench press 4x8

flys 4x8
Yes I have added a couple of exercises BUT you need to go back and read what I have swapped around - to make the workouts a little more balanced on a push pull system. :)
 

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Everybody wants to be GOOD, but not many are prepa
Joined
·
1,345 Posts
Lurgilurg said:
7am

70g oats with water

Protein shake with water

Muliti-Vitamin

Apple or orange

10am

100g Chicken breast

70g brown rice

Green Beans

12am - pre work out

Creatine

100ml Orange Juice

1pm - post workout

Protein shake

Banana

3pm

Turkey steak

70g sweet potato

mixed leaf salad

6-7pm

1 Chicken, Tuna or Turkey sandwich with whole grain bread (no butter/marg)

Protein shake

Low fat yoghurt

9-10pm (before bed)

Tuna mixed with cottage cheese
You are not eating enough....are those food weights cooked or uncooked weights?.....

What is your current body weight?

:cool2:
 

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Bench Press Weights
Joined
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681 Posts
Discussion Starter · #8 ·
if you looked at me you wouldn say im obese. like the body fat calculator suggests. upper body im a lil bigger built than average for my age,, not fat around chest, arms etc,, a lil around my stomach and top of hamstrings thats it... beer belly you could say lol
 
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