only 3 days per week

P

ppx81

0
Hi!
I started to do some serious physical acitivities exactly 3 moths ago.
let me write my progress in brief:

i'm 170cm height,

i was 85 kg , 22% of bodyfat and 60 kg lean body mass
now im 77 kg, with 18% bodyfat and remain the same amount lean body mass. So far so good i guess.

the problem is that currently i have only 3 days for training:
I do 100 minutes per session.

first 45 minutes is the cardio, (running, speedroping, and cycling) and then 55 minutes of weight training. (i know that training weight and carido at the same session is not very good)
I've never tried the HITT so far, but definitely going to give a try.

i think i have a more fat in my lower body than upper. (i have my upper abs visible) and i wear a 33 waist size jeans due to my lower body thikness, while it stays quite relaxed at my belly (i even hardly fix them with belt, or they wil go down.)

i run with incline set to 5.

my furhter goal is to lower my body fat even more (to 12-14)
and gain 3-4 lbm

should i change smth in my current program and it would be nice to hear some suggestions from the you, pros.


ps. i have a Tanita bc532 body analizer which i use. When (within daytime) should i measure my weight for maximum correct information ? because it shows me a quite wide range of bodyfat in different daytimes.

Thankyou!
 
Based off of the conversations I have had with the guys and gals on this board, you should probably change a few things:
1.Do your weight training before your cardio. I heard it's better to split them up, but I've been told that weights should come first if that's not an option.
2.Cut carbs back. You seem like your pretty healthy already, but if you really want to make a lot of progress fast, carb cutting is the best diet. Make sure you don't cut all the carbs out of your diet though because it effects your insulin levels or something like that.
3. Intensity is key. Casual workouts are good but intense workouts are much more beneficial and you can cut your work out time down a bit as well.

I've asked a lot of questions recently and this is just some of the valuable advice I have received. Hope it helps
 
Thanks for advice, Okieslims.

Yeah, I'm currently sitting on low carbs and low fat diet, which seems very fruitful for me so far! I've recently photographed myself, where i see some positive progress but it seems to me like i need to burn my fat first, then gain some lean mass. thats why i do cardio first, beacause i dont realy want to look very thick (with muscle and fat together.)
 
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You look pretty cut to me.Im at a loss for what to suggest though. I heard that lifting prior to cardio helps you burn even more calories while doing your cardio.

However, there are definitely 2 schools of thought. When I was a boxer, I didn't touch weights at all. I worked my ass off with cardio. Got all the way down to 135 at one point but even then I wasnt defined. I think if you just base your workout on cardio, you probably have to depend on genetics a bit more if you hope to get cut up. Some boxers were ripped with great endurance, some were ripped with horrible endurance, some were ripped with 0 power. Some were soft looking that put in more time in the gym than anybody else and had the most endurance. Take a look at Julio Cesar Chavez. Not fat but he looked a little soft even in his prime. Then look at a guy like Roy Jones Jr. who never touched weights. That guy was ripped. I think genetics is the only explanation because both guys put their work in.

Now I beat around the bush for 2 hours to come to my point..lol. People of all genetic backgrounds can show tremendous improvement from a solid weight routine and you can design your weight routine to fit your desires. You should fork over the 40-50 bucks for a session with a personal trainer and get a real workout program that suits your needs. Your going to see a lot more results:)
 
Thanks for valuable informations, yes i pretty much agree about genetic adv/disadv. Oh yes and i will check the boxers out =)
 
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