Losing muscle mass

B

BeatleJoe

0
Today while making a muscle it feels like I've lost muscle mass in my biceps. I don't know if it's just paranoia, but my bicep muscles seemed a lot bigger a week ago.

I'm 17, 6'1 and 210 pounds. I work out 3 times a week and do cardio the other 4 days a week. Been doing this now for about a month. Because I'm looking to lose weight and tone up, I usually eat around 2300 calories a day (According to a calorie calc I need 2800 calories a day to maintain my weight). I don't take any supplements or things like that. Am I doing anything wrong?
 
This is my weekly routine:

MONDAY:
Bench Press (Max set, 3-5 reps)
Dumbell Bench Press (3-4 sets, 6-10 Reps)
Bent over Barbell Rows (4 sets, 10-15 reps)
Cuban Press (2-3 sets, 12-15 reps)
Hammer Curls (3 sets, 8-10 reps)

WEDNESDAY:
Straight Bar Deadlifts (Max Sets, 5 reps)
Hammer Curls (3-4 Sets, 8-15 reps)
Barbell Bench Press (5 Sets, 5 Reps)
Romanian Deadlifts (3-4 Sets, 6-10 reps)
Plate Pinch Gripping (3 sets, timed)

FRIDAY:
Barbell Bench Press (3 sets, Max Reps)
Dumbell Tricep Extensions (3-4 sets, 5-10 reps)
Bent Over Barbell Rows (4 sets, 8-12 reps)
Dumbell Shoulder Press (3 sets, 10-15 reps)
Hammer Curls (3 sets, 8-10 reps)

Tues/Thurs/Sat/Sun: 45 Minutes of Cycling, 350 Calories burned each session. So 1400 calories burned each week from cardio.

I don't have a specific diet and I'm not specific when counting calories, I usually just estimate around how many calories are in my meal. I'm still a senior in high school so I really only have about 2 meals a day. So on a normal day this is what I'd usually eat:

LUNCH:Ham and Swiss Cheese sandwich on whole wheat bread, with a bag of potato chips and a water

I come home around 3:00, and have a few fruits as to hold until dinner

DINNER:Pasta dish OR Steak w/ a sweet potato

On weekends I'll usually order out, but I never overindulge.

I'm looking to shed around 25 pounds, I'm aiming for a more skinny-muscular look. I don't want to be skinny, but I'm not looking to bulk up.
 
Last edited:
id recommend changing ur routine to a standard 3-4 day workout week, splitting up the body parts....mon- chest, wed- bicep/back, friday-shoulder/tricep.. sat-legs

If u trying to cut weight, id recommend staying away from chips,and other crappy foods....eat 6 times a day, try to get at least 30gs of protein per meal....stick to foods like lean meats, turkey, ham, chicken, tuna, oatmeal, eggs, fish, protein shakes, whole wheat bread, skim milk...etc

throw some cardio in on the off days, and u should be all set! good luck mate!~:D
 
I'd recommend a 3x/wk full body based on movement patterns.

Squat
Deadlift
Lunge
Push
Pull
Twist/Ab

then periodize the set/rep/tempo/rest scheme.
 
I liked the suggestion above.

Also another tip for cutting, superset everything (Bench, Row) ( Squat, press) . You burn alot more calories. I would do a 3x routine m/w/f and HIIT for 20 minutes on t/thurs. Make sure you don't eat any junk food, 6 meals a day and get a minimum of (your body weight) protein grams. Since your cutting, you need alot of protein to keep your muscle. Keep carbs and fats smaller then your protein intake. Also since your cutting, your not going to add size so just do strength training (like 5x5, 4x6, 8x3) all with 80-100% of your max. That sums it up.
 
Awesome thanks a lot guys, I'm gonna switch around my routine and focus more on protein intake in my diet.

So for cutting low reps, max sets, and max weight is the way to go?
 
Your going to DEF have to change your diet in order to see any progress as your current approach is horrific.
 
You said you are eating 2 times a day which is probably the main reason why you are losing muscle mass. You need to up your meals to 6-7 spread out approx 2.5 hours apart. You also need to add some EFA's to your approach.

Take a look at my grocery list thread to get a good idea of the proteins/fats/carbs you should be ingesting.
 
Alright well I'm going to adjust my diet, but being in school 5 days a week it's impossible for me to eat 6-7 meals on those days. I get up around 7 AM, I'll have breakfast around 7:30, then I have lunch at 12:30. I get home everyday around 3:15. Any suggestions? I'm thinking of bringing Nutri-Grain bars or something to school that I can eat in between classes.
 
You must log in or register to reply here.
Back
Top