Gettin' Back in the Game

U

UCTAZMAN

0
Hi everyone,
I'm 26yrs old 6'3" 210lbs ,according to some online test my bf is 17%(I would actually guess it to be higher.) Most of my life I have been very lanky and skinny, I have had the tendancy to take advantage of my rather fast metabolism and basically eat/drink whatever. I used to work out in H.S. until an emergency Appendectamy forced me to give up working out for 6-12mo's.
Well 10 years later I haven't been able to get back into it on a regular basis, and have found that the older I get the slower my metabolism has got.
(sorry for the long backgrnd info)
So here I am about 3 months into a healthier diet(i.e. less beer, pizza, dairy, etc.) and 1 month into working out(regularly). After working out blindly for a while, I now have a somewhat clear schedule and objective. So here it is.

Monday- Chest/bi's/tri's/forearms/abs
Tues- Rest
Wed-Shoulders/Back/Abs
Thurs- Rest
Friday-Legs/Abs/Cardio(usually running)
Sat, Sun- Rest

Now my objective is to get rid of bodyfat whilst I build muscle mass, my immediate fitness goal is to be able to do a min. of 20 pull-ups and 50 push-ups.
My goal for my body is to have a lean chisseled phisique so I can take my shirt off in public.(without being embarrased)
My diet consists of a good amount of pasta's, chicken breasts, whole wheat breads, and as much veggies as possible...oh and a daily protein shake.
So if there are any suggestions on how to adjust my schedule/diet to reach my objective they would be appreciated.
Thanks Alot
 
UCTAZMAN said:
Monday- Chest/bi's/tri's/forearms/abs
Tues- Rest
Wed-Shoulders/Back/Abs
Thurs- Rest
Friday-Legs/Abs/Cardio(usually running)
Sat, Sun- Rest
Click to expand...

I would cut abs to only M and F at the most. 6'3 and 210, I would try to keep around that weight and reduce bodyfat. Move your biceps to Wed with back, since most back exercises also involve work of the biceps. What exercises are you doing? Maybe you should put cardio on T and Thurs also to get a better start...
 
Yeah, I wanna stay at the same weight. The reason I put abs 3x week is that I tend to keep most of my bodyfat around my midsection.
My excercises are pretty basic because I workout at my apartment gym and the equip. is pretty limited.
For chest I do bench(flat & incline),
bi's(dumbell curls),
tri's (cable push-downs),
Shoulders(lat. raises and rotator cuff & stabilizer excercises with dumbells) Back (lat pulldowns, rows),
Legs(lunges, ham curls. quad curls)
Abs( I switch from cruches, sit-ups, incline and weighted)
For cardio I usually jog 1 min then run for 15-20, basically when I run out of wind.
I'm limited like I said to what our apartment gym has, which is
a treadmill, eliptical, bike, sit-up board, and a combo machine with cable row/lat cable set-up as well as the fixed bench press.

I've heard that if you do to much cardio your body can possibly start to use muscle as fuel, do you think this could happen if I put cardio on my off days?
How much is to much when your trying to gain muscle mass?
 
UCTAZMAN said:
abs 3x week is that I tend to keep most of my bodyfat around my midsection.

For chest I do bench(flat & incline),
bi's(dumbell curls),
tri's (cable push-downs),
Shoulders(lat. raises and rotator cuff & stabilizer excercises with dumbells) Back (lat pulldowns, rows),
Legs(lunges, ham curls. quad curls)
Abs( I switch from cruches, sit-ups, incline and weighted)
For cardio I usually jog 1 min then run for 15-20, basically when I run out of wind.
I'm limited like I said to what our apartment gym has, which is
a treadmill, eliptical, bike, sit-up board, and a combo machine with cable row/lat cable set-up as well as the fixed bench press.
Click to expand...

Doing that many ab exercises wont bring out the abs, you need to reduce bodyfat. Ab exercises are for strengthening your abs and core muscles.

Well I guess you have dumbells at your apt gym also? Its good to see you've taken a good step for success by doing rotator cuff work, which will definitely help prevent shoulder injury. By fixed bench do you mean a machine or an adjustable bench with a barbell? If it has a barbell I would try to start doing something like romanian deadlifts or regular deadlifts. Also since you have dumbells you should try Bulgarian split squats, these two previous exercises I mentioned should replace your leg exercises. I would also do an incline db chest press instead of doing both on the fixed one you are probably doing.

Your body will start to devour muscle only if you try to go on one of those "cottage cheese" or "extremely low cal" diets. Cardio 1-3 times a week will help you shed bf and flatten that stomach.

Check this site www.exrx.net for those exercises I mentioned.
 
The dumbells are mine, but yeah I have to strengthen all those stabilizers in my shoulders, esp. bcuz I've thrown out my shoulder before playing baseball so I don't want to risk another injury. The bench we have is the adjustable bench with barbell, you know the type that you twist to unlock from the rack and slide up and down along the poles, it's plenty good for now.
Thank you very much by the way for that web-site it is AWESOME!!! I really appreciate all your advice, it deffinitly answered my questions and gave me some better direction to reach my goals.
 
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