Help Needed With Plan:

[cwignall]

a revamp on one of my previous posts.

im 21, average build, some muscle but got a slight beer belly.

ive been told to lean down first then bulk up? but i have no idea how that works and if i should do it.

my goal is to tone up...lose weight, definition on my muscles and abs. im in no rush but an intense programe over three sessions is what im looking for. ill be able to be in the gym for 3 hours with access to swiming pool also.

i have tried a number of gym routines but i would like to start from scratch.

im not asking for you to give me a plan with out me thinking about it...but i have absolutley no idea where to start.

Much Appreciation for any help...its getting frustrating now that ive not been able to come up with anythin yet...

 

[swans05]

u ned to lean down 1st which is 80% nutrition:



other 2 parts be on in the next coupla days...

as for a program u want 3 full body workouts...i wood go with something like tri setting (3 in a row with no rest) upper compound (cable row), lower compound (squat), upper compound (bench) for 3 - 4 pairs...do each 2 - 3 x 8 - 12 with 60secs rest between tri sets... then each session decrease rest 5secs but stay with same wt...so u can actually progress with less rest use different exercises each day...so week 1 is 60secs rest for 3 different workouts then 55secs etc until 30secs which will give you 6 weeks worth...depending how low u drop cal's u might want to only do 2 of these a week and tghen 2 HIIT sessions and 2 other cardio sessions and / or gpp stuff...ohhh so many options!!!