Need your suggestions

[Easton]

I'm 5'7", 155 lbs. and my goal is to slim down to 140 lbs. adding some muscle along the way. I feel as if I'm sort of in between where I should be doing some cardio and lifting weights at the same time. I have a bit of gut but my arms and legs are skinny.

I try to work out whenever I have the time but as a full-time student with a part-time job, it comes out to usually 3-4 days a week. I try to go everyday though. This is my workout routine that I've created myself over the years, so I'm sure there's a lot of changes that need to be made:

Day 1 (weights):

Stretches (15 min)
Jog/run on an indoor track: 1 mile (15 min)
Lateral raises: 10 reps, 2 sets, 20 lbs.
Triceps extensions: 10 reps, 2 sets, 40 lbs.
Inclined bench presses (machine): 10 reps on the first set, about 6 on the second (I should probably be doing 8 instead), 140-150 lbs.
Vertical leg crunches (on those things where you lift yourself off the floor and your feet are dangling, what are they called?): 20 reps, 2 sets
Lateral pull downs: 10 reps for one set pulling down to the chest, 10 reps for the other set pulling down to the back, 110 lbs.
Standing barbell curls: 6 reps, 2 sets, 30 lbs + the weight of the barbell (how much is that?)

Day 2 (cardio):

Stretches (15 min)
Jog/run on an indoor track: 1 mile (15 min)
Triceps dips: 10 reps, 2 sets
Vertical leg crunches: 20 reps, 2 sets
Twisting oblique crunches: 25 reps, 2 sets
Regular crunches: 25 reps, 2 sets
Ride the bike: Level 8-10 (10-15 min)

Question: Is there a difference between pull downs to the chest and pull downs to the back? Which is more recommended?

 

[evan]

Do lat. pull-downs to the chest. I've heard that pull-downs to the back can cause injuries. Not sure how true that is, but to the chest is the way to go as you'll have a longer range of motion.

Read the Weight Training 101 sticky, there is plenty of info there on creating a quality weight lifting routine.

If you want to slim down, you'll have to increase your cardio.

3-4 days a week is ideal, don't train more, your body needs rest.

 

[davidjr74]

Good post evan

But I would also like to add that your program is like bleh. You have no major compounds in there at all.

Get on a good FBW 3 times a week or a good split. Again, read the weight training 101 sticky for this info.

 

[Wrangell]

I'm 5'7", 155 lbs. and my goal is to slim down to 140 lbs. adding some muscle along the way. I feel as if I'm sort of in between where I should be doing some cardio and lifting weights at the same time. I have a bit of gut but my arms and legs are skinny.

How long are you willing to take to achieve this ' net ' drop ( i.e more muscle lbs. / less fat lbs. ) of 15 lbs ?

I try to work out whenever I have the time but as a full-time student with a part-time job, it comes out to usually 3-4 days a week. I try to go everyday though. This is my workout routine that I've created myself over the years, so I'm sure there's a lot of changes that need to be made:

I'm not sure what you're aerobic base is like, but if you want try and look for some more ways to lose fat, instead of doing 15 minutes of jog / run before you weight train, why not tack on 15- 20 minutes of some sort of interval ( eventually working up to high intensity - HIIT ) cardio after you weight train ?

 

[Easton]

Thanks for everyone's suggestions.

How long are you willing to take to achieve this ' net ' drop ( i.e more muscle lbs. / less fat lbs. ) of 15 lbs ?

I think my goals are a little lower than most people on this forum. So while I'd like to add some muscle, it's nothing to the point where I'd be characterized as "ripped."

In the short run, I'd like to get down to 145 by late May (is that a lot to aim for?), in the long run, 140 some time over the summer.

I'm not sure what you're aerobic base is like, but if you want try and look for some more ways to lose fat, instead of doing 15 minutes of jog / run before you weight train, why not tack on 15- 20 minutes of some sort of interval ( eventually working up to high intensity - HIIT ) cardio after you weight train ?

Yeah, I know the benefits of HIIT but I haven't gotten to it yet. I'm not much of a runner either so I need to get my lungs up to pace first.

I just like to do a run before the weights to get me loosened/warmed up. I feel I can do more after a run instead of getting to the gym and going straight for the weights.

 

[evan]

Thanks Jman.

You can definitely lose 10 lbs by late May. Just keep in mind that your diet will make or break you. Cardio is going to be the 2nd most important factor, so get to work on it. HIIT is a good way to get your heart-rate up. Don't worry about being new to this, your body will adapt quickly.