Opinions on my routines please

R

Rikitikitembo

0
I am about four weeks into this routine and diet after having lost 7kg since last December. Since I’ve been doing the below routines and diet I’ve lost and additional 3kgs.

My current stats are 28yo 82.5Kg 180cm height, 88cm waste and about 18-19% body fat. I play football (soccer) at a fairly decent level and need to stay in very good fitness for that as well. At the end of last season I was 92kg (96cm waist) and having a lot of injury problems. I also had blood test at around that time and my doctor said I was borderline type II diabetic and my cholesterol levels were high.


My ultimate goal is to reduce my weight to around 75kg and get my body fat to around 10%. I know with the amount of cardio I do I may sacrifice some muscle, but I want to keep this a minimum. My goals is not an aesthetic one. I just want to be healthy and play the sport I love for as long as I can.

My current routine is.


Monday

Morning

DB Bench Press 3 sets 6-8 reps
Incline Bench Press 3x6-8
Dumbbell Flys 3x6-8
Tricep Pulldowns 3x6-8
Back extensions 3x15-20 (weighted)

Afternoon

HIIT on elliptical machine 25mins



Tuesday

Afternoon

5km Jog



Wednesday

Morning

Seated Should DB press 3x6-8
Standing Should BB press 3x6-8
Bentover reverse DB flys 3x6-8
Seated DB bicep curls 3x6-8
Ab cruches 3x6-8

Afternoon

Soccer training 45mins-1hr


Thursday

Afternoon

HIIT on elliptical machine 25mins








Friday

Morning

Bentover T-Bar rows 3x6-8
Laterial Pull downs 3x 6-8
Cable Rows 3X6.8
Full squats 3x6-8
Leg Press 3x6-8
Calf raises 3x6-8

Afternoon

Soccer training 45 mins


Saturday/Sunday

Full game of Soccer (games alternate) and the other day is my rest day

I do a split routine because I only have about 45 mins in the morning to work out. Weights, In the afternoon aren’t really an option due to a combination of work and soccer. I’m planning to do a full body routine, three times a week in the off season.



Diet

I currently eat 2200 calories a day.



First meal: I always found it hard to eat breakfast so I in the morning so I eat a Protein Bar (has good carbs in it too) and drink and low fat, low in sugar Iced Coffee.

Second meal: 100grams of lean beef with broccoli

Third meal: 100 grams of Chicken breast with brussel sprouts.

Fouth meal: Wholemeal bread with Tuna or prawns with salad

Fifth meal: Whatever the missus cooks (she cooks healthy stuff)

Sixth meal: a bowl of fruit.



Any advice or criticism welcome.
 
wow i'm impressed this is a pretty solid routine. One thing i would do if i were you is up those reps you are doing 6 to 8 reps which is ideal for strength building but you are looking more for muscle endurance and preservation. Lower reps wont help as much becuase your diet is not to bulk and gain a lot of muscle and size go with around 12-15 reps. This also may sound weird but to help lose weight you may need to eat a little MORE. Try to throw in more for your first meal like a piece of whole grain toast with natural peanut butter or some hard boiled egg whites or oatmeal but go ahead and eat more that first meal to jump start that metabolism. Other than that keep it up i hope this helped ya!
 
You got a start, but you're not working your legs enough. You have some good ideas, but think in terms like so:

The basic six:

Squat
Lunge
Deadlift
Push
Pull
Twist

All of these have some variant you can swap in or out as needed.

Breakfast, have oatmeal or eggs or both.
the last meal seems anemic.

You want lean protein and 1-2 srvs of veggies with every feeding (1 srv = 1/2cp).
Minimize starchy carbs (potatos, rice, noodles, etc). These are ok post workout, but really no other time.
Drink water through the day. Water increases the metabolism (ice cold water even moreso), mobilizes the lipids and helps flush toxins out of the body as it sheds the fat.
 
fitwes16 said:
wow i'm impressed this is a pretty solid routine. One thing i would do if i were you is up those reps you are doing 6 to 8 reps which is ideal for strength building but you are looking more for muscle endurance and preservation. Lower reps wont help as much becuase your diet is not to bulk and gain a lot of muscle and size go with around 12-15 reps. This also may sound weird but to help lose weight you may need to eat a little MORE. Try to throw in more for your first meal like a piece of whole grain toast with natural peanut butter or some hard boiled egg whites or oatmeal but go ahead and eat more that first meal to jump start that metabolism. Other than that keep it up i hope this helped ya!
Click to expand...


Yeah, thanks for your reply. My main concern is my diet. I don't want to go into starvation mode. I hate eating breakfast. But I think I'm going to have to start forcing myself to eat more in the mornings. Particulary as I do my weight training then.
 
Cynic said:
You got a start, but you're not working your legs enough. You have some good ideas, but think in terms like so:

The basic six:

Squat
Lunge
Deadlift
Push
Pull
Twist

All of these have some variant you can swap in or out as needed.

Breakfast, have oatmeal or eggs or both.
the last meal seems anemic.

You want lean protein and 1-2 srvs of veggies with every feeding (1 srv = 1/2cp).
Minimize starchy carbs (potatos, rice, noodles, etc). These are ok post workout, but really no other time.
Drink water through the day. Water increases the metabolism (ice cold water even moreso), mobilizes the lipids and helps flush toxins out of the body as it sheds the fat.
Click to expand...


I hear you on the water front. I now drink it like a fish. A few months ago I barely had a cup a day. Now I drink around two-three litres of the stuff a day.

In regards to eggs in the moring. Is it ok to have them whole or whites only?
 
Whole is fine. Whole eggs aren't the poison the industry first made them out to be, but don't chow down 5 whole eggs either.

I do 1 whole egg and three egg whites.
 
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and I do 2 yolks with 5 whites (so 2 whole, plus 3 more whites) which is about 23g of protein.

I agree with cynic...a little more leg work, and more emphasis on the compound exercises, with just 1 or 2 isolation exercises, and those 1-2 shouldn't always be biceps/triceps either.
 
I noticed you said you had a lot of injuries last year. I just happened to catch part a of program on one of the learning channels (I think it was discoveries this week) last week. They were comparing the benefits of strength vs stretching to prevent football (soccer) injuries. The study concluded that lengthening the muscles (stretching) was overwhelmingly better at preventing injuries than was strengthening. So you might want to add a good stretching program to your routine.
 
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