Need help with workout regiment

U

underPAR

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Hey everyone, I was hoping to get some help with my workout regiment. I am almost 20 years old, 5'11", 152 pounds (six months ago I weighed 191). I am currently 8% body fat (just got tested). My goal is to get really "cut," with defined muscles and especially a six-pack. Right now, I can only kind of see my abs (unless I'm jogging or jumping up and down, in which case I can see them much better). I would not consider myself very "muscular" in general. That is due to my six-month weight loss period, which saw me lose 40 pounds (with some of that being muscle).

Currently, I do 3-5 hard cardio sessions per week. By "hard" cardio, I mean either
(a) 40 minutes running at 8.5 mph constant, or
(b) 30 minutes HIT (5 minutes warm up at 6.5 mph, followed by 10 sets of 1 minute at 10 mph and 1 minute at 7 mph, then 5 minutes cool down at 6.5 mph).

As for weight training, I don't really have a specific program I have been sticking to, which isn't good. Mostly, I do the usual isolation lifts (triceps, biceps, chest, etc) and I try to do some total-body lifts (squats, lunges, etc). I do abs (separate from weight training) three days/week. What I need help with is getting some knowledge about what muscles to lift on each day. Once I get a plan, I'll absolutely stick to it.

As for my diet, I would say it is extremely clean. Basically, if a food unhealthy in any way, I don't even touch it. I eat only complex carbs, lean proteins, and healthy fats. I drink only water (or Gatorade when working out). When I was cutting, I was eating only 1500 calories, but I am now eating almost 3000, which is what I need to bulk up as long as my activity level is high. I eat six meals a day (at ~7:00, 10:00, 1:00, 4:00, 7:00, and 9:30).

I guess I would just like some ideas for my weight training. My goal is to add muscle to my frame, but also lose the remaining fat that is covering my six-pack. Thanks in advance for the help, I really appreciate it.
 
if ur at 8% u should be cut and have abs..u need to focus on actually building muscle now...go to and see what u shood be focusing on exercise selection wise...i wood suggest building uop but once u get to 12% bodyfat, lean back down to 8% without muscle loss and start again...post on rich-fit any question u have about the articles...there's a nuturion and program one on there u shood look at...u'll havr to register 1st though but it's free
 
swans05 said:
if ur at 8% u should be cut and have abs..u need to focus on actually building muscle now...go to www.rich-fit.com and see what u shood be focusing on exercise selection wise...i wood suggest building uop but once u get to 12% bodyfat, lean back down to 8% without muscle loss and start again...post on rich-fit any question u have about the articles...there's a nuturion and program one on there u shood look at...u'll havr to register 1st though but it's free
Click to expand...

Dude, you've been posting your website like crazy, no offense, but just cut back some, it's a little too much. And the "u's" too please, I'm not attacking you at all, it''s just a hassle to see it nonstop and try to read through the u's all of the time.


underpar, I would try to develop a decent routine, either a fullbody or split.

If you would like to lift 3 times a week or so, I would go with something like this...Weight train 3x per week - Cardio as desired

Day 1 - 3x8
Day 3 - 2x12
Day 5 - 4x6

Pick at least 4 compound exercises each session, choose 6 total. Pick one exercise for all the major bodyparts EVERY session, the exception is shoulders. Rest 90sec between sets.

Also don't use the same exercise for each bodypart every session, mix things up to prevent burnout.

Compound Exercises (major bodyparts)

Chest: Incline, flat, decline barbell or dumbbell bench presses. Wide-grip dips.

Back: Upright or horizontal rows. Pull-ups or pulldowns with pronated, semi-supinated, and supinated grips.

Deltoids: Standing or seated military presses with a barbell or dumbbells utilizing pronated, semi-supinated or supinated hand positions.

Quads: High-bar full barbell squats, hack squats or front squats.

Lower Back/Hips: Traditional and/or sumo-style deadlifts or Good Mornings. Power cleans or snatches.

Single-Joint Exercises (choose 2MAX, per session)

Biceps: Barbell curls, hammer curls or preacher curls.

Triceps: Lying barbell or dumbbell triceps extensions, and pronated or supinated grip pressdowns.

Deltoids: Front, side or rear dumbbell raises.

Hamstrings: Glute-ham raises or leg curls.

Calves: Standing, seated or donkey calf raises.


cruise through here if you wanna build a different plan (although that fullbody looks damn good;) )
http://www.exrx.net/WeightTraining/Instructions.html

or check out exrx in general for examples and descriptions of exercises
 
oh and only started on it 6 days ago so just trying to drum some interest, vivits, registered users etc...how else will people find out?
 
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