Need advice on Toning\Cutting

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dexterryu

0
Hey guys. I'm hoping you guys can give me some advice and point me in the right direction on getting much more tone/lean. My main goals are to lean up, and also drop about another 10-12 lbs to get to the "ideal" weight for my height (~5'6").

I'll start with a little background in the hopes of getting some better answers. I've been lifting relatively serious since about the last week of February and so far I've had a pretty fair amount of success. I've gained a lot of strength, lost about 12-14 lbs (186 to 172-174) and a fair amount of size(arms/chest/back). I've toned in some areas, particulalarly my chest and shoulders.

I typically lift 3 times per week and do a lot of cardio(running and biking). My typicall workout days are Bi's/Tri's, Chest/Shoulders, Back. Each workout is followed by some ab work and then 30-40 minute run or 15-20 Mile or so bike if the weather is nice. On my non-lifting days I do a 60 minute run or 25-40 miles on the bike. I also work 1-2 rest days in per week. What types of sets/reps/weight should I be doing?

I try to eat well, but I honestly am not really sure how much to eat, and what to eat to accomplish my goals. I've heard good and bad things about wheat, protien, and carbs... guess I'm just confused on this part.

Anyhow, if anyone has advice I'll greatly appriciate it. I'll be happy to provide more specifices if needed as well.

Thanks for reading and thanks in advance for any advice.
 
Here's a decent out of the box diet.

http://www.t-nation.com/readTopic.do?id=473067

Are you happy with your appearance? If you training isn't up to par and along with the excessive cardio your doing you might be losing lean muscle mass.

HIIT is more effective for fatloss when combined with a kick ass program.

Do you want to look like an endurance runner or sprinter?

However, I do alittle low intensity cardio but not very much.

If you can outline your weight training routine i'm sure we could give you some pointers.
 
Thanks for the reply. I'll read up on that site regarding the diets.

What is HIIT?

Do I want to look like an endurance runner or sprinter? I'd say more like a sprinter. I'd like to get a decent build with a lean cut look. I'm happy with the progress that I've made and my appearance, but not satisfied. I got bigger faster than I expected to and I'm hoping to tone what I have and lose some of my belly fat (I can see 4 of the "6 pack").

I'm certainly not against cutting down the cardio, particularly the running. I ride my bike for the enjoyment of it and towards the end of summer I'll do a lot of longer 60-100 mile charity rides.

How much cardio is excessive?

As for lifting here are the details; excuse my terminology...

Bi/Tri days:
Cable curl: 5 sets. 25 reps/15/10/8/6 add 10lbs every set
Cable Tricep pulldown w/rope: 5 sets 15/12/9/6/3 add 10lbs every set
Preacher curls. 3 sets of 10
Dips: 3 sets of 15
Standing dumbell curls: 3 sets of 10

Chest/Shoulder days:
Bench on machine: 5 sets. 25 reps/15/10/8/6 add 10lbs every set
Shoulder press: 5 sets. 25 reps/15/10/8/6 add 10lbs every set
Fly machine: 5 sets. 25 reps/15/10/8/6 add 10lbs every set
Dumbell shoulder extension(?) 3 sets of 15

Back days:
Lat Pulldown machine: 5 sets. 25 reps/15/10/8/6 add 10lbs every set
Seated Row Machine:5 sets. 25 reps/15/10/8/6 add 10lbs every set
Lower back machine: 5 sets. 25 reps/15/10/8/6 add 10lbs every set
Shrugs: 3 Sets of 10/15
Pull ups: 3 Sets of 10 (with assistance)

The only other things I'd like to mention is that I also have a goal of improving my speed and armstrength for flag football in the fall.

Thanks again.
 
dexterryu said:
Thanks for the reply. I'll read up on that site regarding the diets.

What is HIIT?

Do I want to look like an endurance runner or sprinter? I'd say more like a sprinter. I'd like to get a decent build with a lean cut look. I'm happy with the progress that I've made and my appearance, but not satisfied. I got bigger faster than I expected to and I'm hoping to tone what I have and lose some of my belly fat (I can see 4 of the "6 pack").

I'm certainly not against cutting down the cardio, particularly the running. I ride my bike for the enjoyment of it and towards the end of summer I'll do a lot of longer 60-100 mile charity rides.

How much cardio is excessive?

As for lifting here are the details; excuse my terminology...

Bi/Tri days:
Cable curl: 5 sets. 25 reps/15/10/8/6 add 10lbs every set
Cable Tricep pulldown w/rope: 5 sets 15/12/9/6/3 add 10lbs every set
Preacher curls. 3 sets of 10
Dips: 3 sets of 15
Standing dumbell curls: 3 sets of 10

Chest/Shoulder days:
Bench on machine: 5 sets. 25 reps/15/10/8/6 add 10lbs every set
Shoulder press: 5 sets. 25 reps/15/10/8/6 add 10lbs every set
Fly machine: 5 sets. 25 reps/15/10/8/6 add 10lbs every set
Dumbell shoulder extension(?) 3 sets of 15

Back days:
Lat Pulldown machine: 5 sets. 25 reps/15/10/8/6 add 10lbs every set
Seated Row Machine:5 sets. 25 reps/15/10/8/6 add 10lbs every set
Lower back machine: 5 sets. 25 reps/15/10/8/6 add 10lbs every set
Shrugs: 3 Sets of 10/15
Pull ups: 3 Sets of 10 (with assistance)

The only other things I'd like to mention is that I also have a goal of improving my speed and armstrength for flag football in the fall.

Thanks again.
Click to expand...

HIIT - High Intensity Interval Training. Simple way to get started is jog for 2min and sprint for 1min, do that for 3 rounds. Quick walk 5min before your first round and repeat after your third round for a total of 19min. Do that 3x/wk for 4 weeks and then add another round. Treadmill or outdoor running are fine even bike sprints to change things up.

I think you should start increasing the intensity with your training. Slowly start to use mostly free weights and start doing 3sets of 8reps. AKA 3x8.

Leg power will help your speed for football so you really should include some leg excercises.

A decent 3 day split IMO:

3x8 - 60sec to 90sec Rest intervals.

Day 1 - Chest/back
Day 2 or 3 - Legs/abs
Day 4 or 5 - Arms/delts

Day 1

Bench press
Incline Bench press
Dips
Flyes

Bentover rows
Pullups
Cable rows
One arm DB rows

Day 3

Full squat
RDL
Lunge
Good mornings

Day 5

Barbell curls
Hammer curls

Lying tricep extensions
Tricep pressdowns

Military Press
Lateral raises

That all said i perfer fullbody routines has opposed to splits. :) But splits are effective.
 
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