Is this schedule okay??

M

meetsrk

0
Glad I found this forum on the net.

Currently my schedule is,
Mon - Upper Body (Chest, Shoulders, Back, Triceps, Biceps)
Wed - Lower Body (Squats, Hams, Calves, Abs)
Fri - Upper Body again & So on
Tue, Thrus, Sat - Heavy Cardio for 20 - 25 mins

I lost 30 lbs over a period of 4 months. Currently i weigh 160lbs and height is 5' 9".

I am trying to lose my last few lbs of stomach fat and tone up my body to show off muscle definitions.

So is the below schedule is okay?
Mon, Wed, Fri - Upper Body + heavy Cardio
Tue, Thru, Sat- Lower Body

I am desperate for flat abs. Somebody advice.
 
meetsrk said:
Glad I found this forum on the net.

Currently my schedule is,
Mon - Upper Body (Chest, Shoulders, Back, Triceps, Biceps)
Wed - Lower Body (Squats, Hams, Calves, Abs)
Fri - Upper Body again & So on
Tue, Thrus, Sat - Heavy Cardio for 20 - 25 mins

I lost 30 lbs over a period of 4 months. Currently i weigh 160lbs and height is 5' 9".

I am trying to lose my last few lbs of stomach fat and tone up my body to show off muscle definitions.

So is the below schedule is okay?
Mon, Wed, Fri - Upper Body + heavy Cardio
Tue, Thru, Sat- Lower Body

I am desperate for flat abs. Somebody advice.
Click to expand...

Congrats on losing 30 lbs! I guess if that program works for you... but I personally would either do a Full body workout on M, W, F and cardio for 30 min on Tues, Thurs and Sat. Or I'd go with more of split routine system:

Mon- chests/shoulders/tri's
Wed- Legs
Friday- Back/Bi's

Stomach fat is always the last thing to go. What does your diet look like?
 
I stick to a clean diet (I think) from Mon thru Sat and On Sunday I dont stick to it.

On weight training days:
Morning - Whey Protein Shake
10:00 am - 3 Boiled Eggs (Just whites)
Lunch - 100 gms Chicken breast (steamed) + veggies + slice of bread
3:00 pm - Myoplex Lite Drink + some fruit
Dinner - 100 gms Chicken breast (steamed) + veggies + slice of bread
9:00 pm - A glass of fat free Milk

On Cardio Days, I just have honey bunch cereals as my breakfast instead of protein shake.
 
meetsrk said:
I stick to a clean diet (I think) from Mon thru Sat and On Sunday I dont stick to it.

On weight training days:
Morning - Whey Protein Shake
10:00 am - 3 Boiled Eggs (Just whites)
Lunch - 100 gms Chicken breast (steamed) + veggies + slice of bread
3:00 pm - Myoplex Lite Drink + some fruit
Dinner - 100 gms Chicken breast (steamed) + veggies + slice of bread
9:00 pm - A glass of fat free Milk

On Cardio Days, I just have honey bunch cereals as my breakfast instead of protein shake.
Click to expand...

Idk, I'd like to hear what others say about your diet. My rule of thumb is to eat a carb and protein at every meal/snack. There's typically going to be some good fat involved to complete a balanced meal.

I'd add the dinner bread (hopefully it's wheat) to the 10:00 meal instead and add some fruit or veggies. The meal before you weight train should be a protein and good carb (two egg whites/apple, 2 tbsp. of natural pb/oatmeal, 2% cottage cheese/banana) <--- just some examples. But like I said.. I'd like to hear what others think.
 
Waitwhat? said:
Congrats on losing 30 lbs! I guess if that program works for you... but I personally would either do a Full body workout on M, W, F and cardio for 30 min on Tues, Thurs and Sat. Or I'd go with more of split routine system:

Mon- chests/shoulders/tri's
Wed- Legs
Friday- Back/Bi's

Stomach fat is always the last thing to go. What does your diet look like?
Click to expand...



So with this workout you reccomend you do not workout abs and only the muscles you mention?
 
Waitwhat? said:
Good catch, Beav! Yeah, def get your ab exercises in on all three days or as needed.
Click to expand...

Grrr. Don't like working the abs, haha. Gota be done though:) I love being able to have a weekend off and with me a college student I get home for 4 on a Wednesday and Thursday and I get Fridays off :p
 
meetsrk said:
On weight training days:
Morning - Whey Protein Shake
10:00 am - 3 Boiled Eggs (Just whites)
Lunch - 100 gms Chicken breast (steamed) + veggies + slice of bread
3:00 pm - Myoplex Lite Drink + some fruit
Dinner - 100 gms Chicken breast (steamed) + veggies + slice of bread
9:00 pm - A glass of fat free Milk

On Cardio Days, I just have honey bunch cereals as my breakfast instead of protein shake.
Click to expand...

Sigh...

morning - how many grams of protein in that shake?
10:00am - you know 3 egg whites is only 9g of protein? not enough.
next three are ok
9:00pm - you think a glass of milk is gonna stick with you all night? try cottage cheese instead or in addition to...

On cardio days...why the hell are you having a crap cereal like that, instead of protein? If you wanna lean out a lot, processed carbs like this aren't helpful.


Also keep in mind that 'eye poping' abs are mostly made in the kitchen and are genetic. if you lack the genes for large abs, they may never show easily. period.
 
Malkore,
Morning - I drink ON Gold standard Whey protein shake. I drink it with fat free milk (Braums). So protein shud be arnd 28 gms.

On cardio days, I will start drinking to protein shakes in the morning. And at nights ... do I have any other options other than cottage cheese?? .. Becoz i don't like it. Is drinking another protein shake is good enuh?

Also somebody clarify .. I have a friend who told me that too much of protein is bad for kidneys?? Is that true??
 
meetsrk said:
Malkore,
Morning - I drink ON Gold standard Whey protein shake. I drink it with fat free milk (Braums). So protein shud be arnd 28 gms.

On cardio days, I will start drinking to protein shakes in the morning. And at nights ... do I have any other options other than cottage cheese?? .. Becoz i don't like it. Is drinking another protein shake is good enuh?

Also somebody clarify .. I have a friend who told me that too much of protein is bad for kidneys?? Is that true??
Click to expand...

I've read that a chronic consumption of a high-protein diet is generally associated with a higher intake of sat fats and low fiber intake- both of which are risk factors. Also the kidneys are required to work harder to eliminate the increased urea produced. But notice how they use the word "chronic"...
 
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