Looking for some help.

J

JoeyM

0
Can someone guide me in the right direction?
I've been working out and trying to create meal plans on my own for the last year or so i feel ive been pretty succesfull cutting about 50 pounds and gaining lots of strength and even muscle definition,

Goal - Just trying to loose overall bodyfat and gain muscle/definition
my weak points are mainly my chest and abs
Here are some pics if you would like to see my progress so far
http://training.fitness.com/photo-gallery/some-recent-pics-39040.html

Using this atm.

Based on a 3 day program
day1 ( Chest,back,thighs,abs)
Flat bench press, 3x10
Incline bench press, 3x10
dips leaning forward to target chest, 2x10 last set to failure
one arm dumbell rows - 3x10 ( per arm)
t-bar rows - 3x10
Squats - 4x12
lunges - 3x15
hyperextensions 2x20
Roman chairs - 2 minutes
decline sit ups with 45 plate- 3x20
leg lifts - 3x15

day2 (biceps,triceps,shoulders,forearms,calves)
Military press- 3x10
front/lateral raises 3x10
Superset
- preacher curls 3x10
- tricep push downs 3x10
Superset
- Concentration curls 3x10
- tricep dips
forearm curls ? idk what there called ( rest arm on thigh let weight roll down to end of fingers and bring back up as far as you can) 4x15 per arm
standing calve raises - 4x15
1 leg calve raises - 4x15 with dumbless.

day 3
REST - sometimes cardio....

( never really had done much cardio because i was involved in many sports.)

any help with this would be awesome thanks in advance.
 
So is that 2 days on 1 day off 2 days on 1 day off and so on and so forth per week?

Also try splitting up your muscles to different days(ie chest and tri monday, back and bi tues, off wed, thur legs, etc.) Its always good to try to trick your body.
Your body will get used to any program and you will begin to platue. I hear changing your routine every 2 to 3 months is good.
 
madmatty said:
So is that 2 days on 1 day off 2 days on 1 day off and so on and so forth per week?

Also try splitting up your muscles to different days(ie chest and tri monday, back and bi tues, off wed, thur legs, etc.) Its always good to try to trick your body.
Your body will get used to any program and you will begin to platue. I hear changing your routine every 2 to 3 months is good.
Click to expand...

yeah that`s what I wanted to know. Or are you working out two days a week? If you are, then I suggest you workout 3 days a week with one day rest between each.

So something like Monday, Wed, Friday is perfect. As for your body, you look like you're in decent shape. Obviously what you've been doing has worked so keep doing it, but if you want really fast fat-loss, I suggest you wake your ass up in the morning and do some interval cardio.

Also, your eating habits will come into play so keep it clean. Make sure most of your carbs are low-glycemic, don't eat after 9pm (unless it's a protein shake), and make sure you're eating healthy fats. Healthy fats boost test... and that's a very good thing.

Good luck.
 
fitslug said:
yeah that`s what I wanted to know. Or are you working out two days a week? If you are, then I suggest you workout 3 days a week with one day rest between each.

So something like Monday, Wed, Friday is perfect. As for your body, you look like you're in decent shape. Obviously what you've been doing has worked so keep doing it, but if you want really fast fat-loss, I suggest you wake your ass up in the morning and do some interval cardio.

Also, your eating habits will come into play so keep it clean. Make sure most of your carbs are low-glycemic, don't eat after 9pm (unless it's a protein shake), and make sure you're eating healthy fats. Healthy fats boost test... and that's a very good thing.

Good luck.
Click to expand...

i work out 2 days then 1 day rest 2 days 1 day rest so it usually ends up 4-5 days per week.

and fit what do you mean by low-glycemic carbs which foods would i find those in?
 
Ok yeah, you need to stop working out so much. 5x a week is too much. Stick to 3x a week.
And here are a few examples of low-glycemic carb foods:

Whole grains
Oats
Brown Rice
Beans
Peas
Peanuts etc.

There are two types of carbs: low and high glycemic (based on the glycemic index). Basically what it means is... if a food is rated with a high # on the glycemic index then it's effect on our blood glucose level is very dramatic. A can of soda is FULL of high-glycemic carbs since the sugar inside will SPIKE your blood glucose levels.

Where as eating a slice of whole wheat bread will only raise your blood glucose levels slightly and very slowly.

The sugar in the can, and the slice of bread are both considered carbs, but one is high glycemic and one is low glycemic.

That's the simplest explanation I can give.
 
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