Advice on regime please - Stats included.

D

DanHarris

0
I am currently approximately 5'7" and weigh 69.8kg (About 11 Stone) and Male.

I don't really have any muscle at the minute, and have quite a bit of flab around my tummy, but i am not "fat" by any means. I was just wondering what people would recommend i do at the gym. I've been doing 5-6 days a week, doing about 1 hour - 1hour 20mins on weights, and 30 mins on an exercise bike.

I have also been swimming for about 45 minutes 4 days a week.
For my diet recently i have cut down on food and started eating less. Should i keep doing this or do i need to eat more of the right food, such as high protein food.

I've just done the basics such as cut out crisps, chocolate etc, and also got rid of white bread in exchange for granary.

I've been working out regularly for 2 weeks now and doing as i explained above, including the swimming. Should i just continue to do this?

I want to get defined Abs (Six pack) and build some muscle in general. I don't want to be really big, just reasonably big, i have an undefined body at the minute with hardly any muscle to show.

Do i need to do more cardio? More weights? Change my diet to eat more?

Cheers for any Advice!

Dan
 
I've been thinking today and was considering doing my routine the following way

2 Rest Days
3 Cardio only days
2 Full body weight days

Also i plan go swimming 30-45 minutes three to four times a week.

Does this sound like a reasonable programme, i need to burn off some fat to lower my BF% because i am not lean, whilst i also need to build up some muscle at the same time. I figure that i won't see my abs etc until my bf% is around 12-15%, hence the 3 cardio days.

The days i am able to work out on:

Monday - Yes
Tuesday - Yes
Wednesday - Yes
Thursday - Yes
Friday - Yes
Saturday - Yes
Sunday - No

So i can work out every day except Sunday if i need to, so Sunday will be one rest day, along with one other (Preferably Wednesday).

I know its a lot to ask but i am only a begginner so if somebody could recommend what to do on each day, assuming weds and Sunday were rest days. As i am not sure should i alternate cardio and weights, or do 2 days cardio at a time etc. So if you could suggest what to do each day i would really appreciate it!

I've asked a lot of questions since joining and do aim on giving a lot back once i am less of a n00b lol.

I've also got a NEW typical diet planned out which i am starting on Monday.

Regards,
Daniel!
 
body fat will need to be to 10% for abs to show...i wood go with 3 x wts (full body workouts) and 3 - 4 cardio / swimming sessions total...u probably need to eat more quality food u can't build muscle without calories...ur probably "skinny fat" so a bit of muscle will burn more fat naturally...if ur really despwrate for more than try some bodyweight stuff on 2 other off days...i posted an article on some options at rich-fit.com...check it out and post there wat u think
 
swans05 said:
body fat will need to be to 10% for abs to show...i wood go with 3 x wts (full body workouts) and 3 - 4 cardio / swimming sessions total...u probably need to eat more quality food u can't build muscle without calories...ur probably "skinny fat" so a bit of muscle will burn more fat naturally...if ur really despwrate for more than try some bodyweight stuff on 2 other off days...i posted an article on some options at rich-fit.com...check it out and post there wat u think
Click to expand...


Yes thats sounds quite a good description of what i am "skinny-fat" lol.

What do you think of the diet i posted, is there enough in there on an average day to give me what i need, with the celery at lunch i figure peanut butter is good for the protein it has, if i dip the celery in the peanut butter??
 
i'm gonna post a fat loss / nutrition article today at rich-fit so read that and u'll have all u need to no...i woodn't class peanut butter as protein it's full of healthy fats though
 
I will check out the article tomorrow evening (GMT). I found out today that i hate peanut butter lol. So i am not going to be eating it anymore. Its horrid.
 
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