Help With toning and bulking

U

United_kiwi

0
Hey guys, im just starting out on my goal to obtain a six pack and better overall tone, and i'd like input on my program.


My plan consists of Upper body workouts on Monday, Wednesday and Friday, Lower Body workouts on Tuesday, Thursday and Friday.
I also intend to run every 2nd day, about 6km's.
At the moment, im taking about 130g protein, with 5-6 meals, including 2 protein shakes. My calorie intake is about 1800-2000, i need about 2500 to maintain my weight. Im doing this so i lose fat in order to try and get a six pack. Is this Ok?

Upper Body (For each exercise, 4 sets, 12 reps@70%, 10 reps@80%, 8 reps@85%, 12 reps@80%)

Bench Press
Chest Press
Pull Down
Seated Rows
Shoulder Press
Pec Deck
Bicep Curls
Forearm Curls
Chin-ups

Lower Body (For each exercise, 4 sets, 12 reps@70%, 10 reps@80%, 8 reps@85%, 12 reps@80%)

Leg Press
Calf Raises
Hamstring Curls
Leg Extensions
Sit-ups 20x6
Roman Chair 20x3
Leg Raises 20x2
Plank 45secs x 3 sets

Now i weigh 66kg's and im 170cm, and i'd like to be about 65kgs but with much better tone that i have at the moment, with more muscle.
Any feedback would be welcome.
 
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wow!!! NBS or ABC or is is CBS will be glad to see you come along. he is always looking for backing on the sheep meat, I think it was. hahahaha

you'll get that later on if you pay attention better than I do.

great opening post, lots of info for the BB's to help you with.

tonight I just seem to be the local "advanced in dumb" hooplah, jackasss, ding dong, ya know.

anyhow,
Welcome to the forum.

Sweat Daily!

FF
 
Dude. You should not even be in a deficit, you are 145lbs and 5'10. You need to GAIN muscle in the abs first, then you can lose the fat. You can lose all the fat you want, your only going to get thinner.

Bulk --> gain muscle in abs --> Cut to lose the fat --> 6 packs.
 
WOOT WOOT WOOT F**** YEAH ANOTHER KIWI IN THE HOUSE?

Where you from homy east coast here. Send me a pm if you dont get all your questions answered in this thread id be glad to help.
 
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