Hello everybody,
I've been around on this forum for a while, and I think it's a great source of knowledge for us fitness newbies.
Most of my life, I've been doing some sports, mostly basketball, but I was never really completely satisfied with my body. A part of it might be mental, but the fact is that I have always been a 'couple of pounds' overweight and my main worry was my body composition. I tend to store my fat on my hips, my buttocks and lower belly, and sometimes, even when I was thinner, it was still there.
I've started doing some serious excercising and dieting over the last 6-7 months, and I've lost around 22pounds of fat, even managed to gain some muscle and definition. My goal is to lower my BF percentage and weight for a couple of more pounds until I get rid of the fat on my hips and belly completely, and then to bulk up with around 10pounds of muscle..
Ok, my current stats are like this:
20 years age
6'2'' (190cm)
190 (86kg)
BF % - never measured it, but by the looks and by the looks of my abs that are slowly showing, I'd say around 12%?
My maintanance is around 3000kcal, and by dieting, I try to take in no more than 2500kcal. I also do a cardio session 5times a week.
My weight routine looks like this more or less:
Mon: upper body (Pull-ups, Bi-curls, Dips, barbell shrugs, arnold presses, bench presses, lat pulldowns)
Tue: lower body (leg curls, calf raises, squats/leg presses, deadlifts, hip adduction) + abs and obliques.
Wed: only cardio
Thu: upper body again
Fri: lower body again (EDIT)
Sat: Only cardio
Sun: Rest
Every excercise is done 6-10 reps x 3-4 sets (i tend to have more sets for a larger muscle),with maximum possible weights.
Also, at the end of each weight session (or at least 4 times a week), I drink a protein shake and I have a cardio session on a threadmill, mostly HIIT or a longer run (45-60mins).. I know it doesn't mean anything, but according to the machine, my cardio sessions burn around 600-700kcal.
My diet is like this: I eat 5-6 times a day, equal meals more or less, each constisting of some protein, and drinking pleanty of water.
I know you would like to know what my diet looks like exactly, but it's kind of hard to tell since it's not the same every day and I'm from europe, so we don't have the exactly same food like you (or I just don't know the names)
Basically, my protein intake is more than 160g a day (because I'd like to keep my muscle during the process of cutting), my fat is below 20% (usually around 15), and the rest is carbs, mostly good ones...
So, my daily intake is around 2500kcal more or less..
So please, make a comment on my routine and all suggestions welcome. I presume most of you will think that I'm overtraining by working out 6 times a week and doing so much cardio (or not?), but in praxis it's a bit different, because every once in a while I skip because of some obligations...
What are your opinions?
Thanks!
PS A started a topic in Weight Less subforum here that has some of the same questions from above. Don't mind that please
I've been around on this forum for a while, and I think it's a great source of knowledge for us fitness newbies.
Most of my life, I've been doing some sports, mostly basketball, but I was never really completely satisfied with my body. A part of it might be mental, but the fact is that I have always been a 'couple of pounds' overweight and my main worry was my body composition. I tend to store my fat on my hips, my buttocks and lower belly, and sometimes, even when I was thinner, it was still there.
I've started doing some serious excercising and dieting over the last 6-7 months, and I've lost around 22pounds of fat, even managed to gain some muscle and definition. My goal is to lower my BF percentage and weight for a couple of more pounds until I get rid of the fat on my hips and belly completely, and then to bulk up with around 10pounds of muscle..
Ok, my current stats are like this:
20 years age
6'2'' (190cm)
190 (86kg)
BF % - never measured it, but by the looks and by the looks of my abs that are slowly showing, I'd say around 12%?
My maintanance is around 3000kcal, and by dieting, I try to take in no more than 2500kcal. I also do a cardio session 5times a week.
My weight routine looks like this more or less:
Mon: upper body (Pull-ups, Bi-curls, Dips, barbell shrugs, arnold presses, bench presses, lat pulldowns)
Tue: lower body (leg curls, calf raises, squats/leg presses, deadlifts, hip adduction) + abs and obliques.
Wed: only cardio
Thu: upper body again
Fri: lower body again (EDIT)
Sat: Only cardio
Sun: Rest
Every excercise is done 6-10 reps x 3-4 sets (i tend to have more sets for a larger muscle),with maximum possible weights.
Also, at the end of each weight session (or at least 4 times a week), I drink a protein shake and I have a cardio session on a threadmill, mostly HIIT or a longer run (45-60mins).. I know it doesn't mean anything, but according to the machine, my cardio sessions burn around 600-700kcal.
My diet is like this: I eat 5-6 times a day, equal meals more or less, each constisting of some protein, and drinking pleanty of water.
I know you would like to know what my diet looks like exactly, but it's kind of hard to tell since it's not the same every day and I'm from europe, so we don't have the exactly same food like you (or I just don't know the names)
Basically, my protein intake is more than 160g a day (because I'd like to keep my muscle during the process of cutting), my fat is below 20% (usually around 15), and the rest is carbs, mostly good ones...
So, my daily intake is around 2500kcal more or less..
So please, make a comment on my routine and all suggestions welcome. I presume most of you will think that I'm overtraining by working out 6 times a week and doing so much cardio (or not?), but in praxis it's a bit different, because every once in a while I skip because of some obligations...
What are your opinions?
Thanks!
PS A started a topic in Weight Less subforum here that has some of the same questions from above. Don't mind that please
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