Hola

[MAGNUS]

Hello all.

Note: I apologize in advance for what is likely to be the longest introduction ever.

My name is Chris. I'm 27, 5'8" and currently weigh 166 lbs. I'm still fairly new to fitness and working out as I've only been doing it on a regular basis for a little over a year. Just to give a little background on myself. In July 2008 I was the heaviest I had ever been, weighing in at 242 lbs. My "diet" consisted of fast food and lots of beer.

One day I decided that I have had enough fast food/booze and I decided to cut it back. I didnt cut it completely out, I simply cut it back from 85% of my intake to about 20%. Within two months I lost maybe 20 lbs. After the loss I figured why not throw some kind of physical activity in there to mix it up a bit. I started working out 2-3 times a week. Nothing too serious, maybe 30-60 minutes. And if I missed a day, it was ok with me. My motivation was only to "minimize" the effects of my love for fast food and beer. Never to cut it out completely. After six months I had lost 40 lbs.

Over the next months slightly increased my workout frequency and eating less junk food. By the July 2009 I weighed 170 lbs and have maintained the weight since.

Currently I find myself feeling somewhat small yet big. I feel small in the sense that I'm only 166 lbs but big due to having some access fat in my mid region.

Just recently I decided to get "serious" about working routines and getting on an actual diet plan as my goal was to gain muscle and burn the access fat. Unfortunately for me I did not do any research before going into "overdrive" and have learned I have been over-training for the past 6 weeks.

My Routine
Monday - Chest/Back (Pre workout 15 Minute cardio warm up - After workout 20 minute cardio)
Tuesday - Run 3-4 miles
Wednesday - Triceps/Biceps (Pre workout 15 Minute cardio warm up - After workout 20 minute cardio)
Thursday - Shoulders/Traps (Pre workout 15 Minute cardio warm up - After workout 20 minute cardio)
Friday - Run 3-4 miles
Saturday - Legs
Sunday - Run 3-4 miles

Supplements (taken for the past 3 weeks)
Whey
NoExplod


I would like to ask for help in designing the best approach to reaching my goal; To increase muscle mass and lose the access weight in my mid region. I am not trying to get ripped, simply be in decent shape.


Thanks and again, very sorry for my life story.

 

[vlopez78]

Welcome Magnus.. There are plenty of informative people on this forum (getting one to give you advice is tricky as we are in different regions).. I'm sure you'll get an answer soon enough but not from me as I'm a newbie too. Good luck to ya

 

[annamaria]

Hi newbie welcome to this forum and i hope you will also learn some innovative things which are related to your work and i hope you will also enjoy your long stay over here in this forum.
Best of luck........

 

[DanHarris]

I think you should change to a full body workout. I know I keep saying this to everybody lately but genuinely think this would be the best thing for you.

You aren't likely to overtrain, you'll hit all muscle groups 3 x a week, and should be able to maintain the intensity and perfect form throughout the entire workout.

With a good full body you can hit every muscle group with about an hours workout, three times a week, which with good diet and enough rest will see you start to build the muscle.

Then do your cardio on days in between your weight training. Try some HIIT on the treadmill, you may just be suprised at how well it can work for cutting fat. Of course there's no such thing as targeting specific fat, but it helps overall.