new with some questions...

R

ryanmcell

0
Hey guys, i just introduced myself in the newbie forum...

Heres some quick stats on myself: currently I am 5'10" and 215lbs. I have 15% body fat and an looking to do the following:

--Maintain what i have but gain definition
--Lose weight but gain lean muscle mass

I've been working out 5 days a week for the past 6 months and have seen some incredible gains, but however I'd like to see more around the lower abs. I can feel all my abs, but would like more definition...

Currently heres my days:
Monday--Chest
Tuesday--Bi/Tri
Wednesday--Leg
Thursday--Shoulder
Friday--Back
(how does this look? should i seperate them or add groups together? i was contemplating doing circuit's for awhile)

and everyday i throw in 30 hard minutes on the bike, or 30 mins on the elliptical machine. (try to keep my heart rate at like 157-160)

I eat pretty healthy (slip maybe once a week but nothing horrendous). Id say about 2500 cal's a day. i get about 150 grams of protein a day or so.

To achieve the goals of say 200lbs and like 8-9% body fat should i cut caloric intake down to 1500 and increase cardio to 1 hour/day? (Of course if this is short term ill lose the weight but wont keep it off)

SO what do YOU guys recommend?
 
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I wouldn't cut cals much lower than your currently doing. You could zig zag your carb intake. For instance when you workout you would consume more carbs then you would when you rest.

Its probably a good time to try a different routine after 6 months. Most people usually don't workout more than 2days in a row without a day of rest but newbies usually respond to most anything.
 
hmm well what would u suggest mixing up a little bit? ive been doing free weights for pretty much everything, and not many machines, but if i do i try to use resistance exercises using pulley machines, etc.

also everyday i do 3 sets of 35 crunches with 3 sets of 10(per side) for obliques, and alternating days of 3 sets of 15 leg lifts.

ill post some pics sometime if i can (my hosting is down)
 
Hundreds of different routines. You want to change the rep scheme often also. For instance, if you done 3x10 on monday do 3x5 on wedesday or 3x8, just examples.

Free weights are certainty king. I do a little bit of cable work but not a lot.
 
t-nation.com i like chad waterbury's stuff but there's a lot of other strength coaches there also. You also might like Max OT considering your working out 5days straight.
 
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