So after a few months, am i doin ok?

N

narb

0
So when i started working out again, i thought the best thing to do would be to tone up, decrease BF%, allow my abs to reamerge and then once i'm happy with that shape, start to bulk up and increase my muscle size from there...

when i started (according to maximuscle.com) i was:

30th August:
Body Weight In Pounds 149.79
Waist Circumference in INCHES (at navel) 34
Lean Mass: 119
Fat Mass: 30
Body Fat: 20.3

and now i'm:

23 November 07:
Body Weight In Pounds 142.67
Waist Circumference in INCHES (at navel) 32.3
Lean Mass: 119
Fat Mass: 24
Body Fat: 16.8

my routine i as follows:

mon - 30min cross trainer / triceps
tues - 40mins cross trainer / abs
wed - biceps
thurs - 40mins cross trainer / abs
fri - chest
sat - 40mins cross trainer / abs
sun - rest

so having said all that, my point is that i'm not physically seein much difference than when i started.. i'm lifting heavier weights all round and my bf% has gone down but i'm still not defined...

should i be thinkin of switchin the protein drinks and fat metabolisers to some cyclone? my diet lets me down. i keep an eye on the calories and try to have as much low fat food as possible but thats about it.. could this be the key?

theres something i'm missing but i dont know what.. any suggestions?

narb :p
 
As long as you keep making progress eventually you'll get the results you wanted, you were able take off 4% in bf, so why would you change it? Maybe in 2-3 more months it will be down another 4%
 
yeh ur right there.. i guess i was just expecting to see more dramatic changes after losing 4%bf... also my arms havn't changed size at all.. no bigger, nor smaller in al that time.. but i suppose if i'm not in the 'bulking' stage then i wont see any increase there anyway??

whats your thoughts on switching from a standard whey protein drink, creatine serum and fat metabolisers in favour of maximuscles 'cyclone'?
 
Not sure, don't drink it.

How far in a deficit are you? You only lost 6 lbs in almost 3 months, you could lower your calorie intake to where you lose 1lb a week and speed up progress, 6lbs in 3 months is pretty slow.
 
well because there's almost nothing on me to lose thats why.. iv only got a bit of belly fat thats proving stuborn to lose.. theres nothing on my arms or legs, and my chest is in quite good shape too.. thats why its takin ages.. and i havn't been on a diet as such either.. iv just been takin the fat metabolisers.. if i done know cardio exercises at all id be eatin less calories than i need but with all that cardio listed above as well i burn a good 380 calories a time..
 
narb said:
So when i started working out again, i thought the best thing to do would be to tone up, decrease BF%, allow my abs to reamerge and then once i'm happy with that shape, start to bulk up and increase my muscle size from there...

when i started (according to maximuscle.com) i was:

30th August:
Body Weight In Pounds 149.79
Waist Circumference in INCHES (at navel) 34
Lean Mass: 119
Fat Mass: 30
Body Fat: 20.3

and now i'm:

23 November 07:
Body Weight In Pounds 142.67
Waist Circumference in INCHES (at navel) 32.3
Lean Mass: 119
Fat Mass: 24
Body Fat: 16.8

my routine i as follows:

mon - 30min cross trainer / triceps
tues - 40mins cross trainer / abs
wed - biceps
thurs - 40mins cross trainer / abs
fri - chest
sat - 40mins cross trainer / abs
sun - rest

so having said all that, my point is that i'm not physically seein much difference than when i started.. i'm lifting heavier weights all round and my bf% has gone down but i'm still not defined...

should i be thinkin of switchin the protein drinks and fat metabolisers to some cyclone? my diet lets me down. i keep an eye on the calories and try to have as much low fat food as possible but thats about it.. could this be the key?

theres something i'm missing but i dont know what.. any suggestions?

narb :p
Click to expand...

Your workout routine and a shaky diet will not allow you to lose much weight. I count 1600 calories burned / week, assuming 600 calories / hour effort, which is pretty intense, plus another 100 calories for chest and 0 for biceps. That would equal 1/2 pound of fat / week IF you are already at your caloric intake to maintain your BMR. If you eat more to compensate for the calories burned, there's no gain.

And don't feel bad. I am often guilty of the same thing. Just try to either exercise more or control your diet better.
 
i dnt mean this to sound so defensive, but i have 2 slices of wholemeal toast with extra light flora and small amount of marmite for breakfast. i then have a banana as mid mornin snack. a sandwhich (normally tuna or chicken) for lunch, a little low calorie breakfast bar thing for afternoon snack and then a main meal for dinner. also a protein shake after exercise.. to me that doesn't sound like allot to keep me going for a 12hr day at work as well? also as i mentioned, i only have a bit of belly fat, if i cut calories much more im worried i'll look annarexic!
 
I don't get your workout. Why do you have entire days for just biceps, triceps, and chest? Why don't you have any back work, posterior chain work, and leg work?

Why don't you go to and search for "Carb Cycling Codex."
 
evolution said:
I don't get your workout. Why do you have entire days for just biceps, triceps, and chest? Why don't you have any back work, posterior chain work, and leg work?
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1. i dont have the fortune of being able to have ENTIRE days spent on anything, as i am a working man doing 12 hrs a day..

2. i chose the 3 i thought would be best to work on.. theres only so many hours in the week.. i should also add that i do work on my legs on the same day as my chest days (friday)...

3. whats not to get? how would you alter it?
 
Narb, relax, Evo, like most on here are only trying to help. Here are a couple of followup questions/suggestions:

1. Diet: You need to determine your Basal Metabolic Rate (BMR). Do a search or pm Chillen (a member) who has this stuff down to a science. Once you determine your bmr, i.e., the number of maintenance calories your body needs, then you can determine how much you are currently eating and how much and how fast you want to lose fat. 1 pound of fat = 3500 calories, so a deficit of 500 calories / day = 1 # / week which is a good, safe, healthy rate.

Or, alternatively, if you bump up your calories consumed per week, you can gain the same results.

2. As for the weights, that is not my forte, but most seasoned lifters recommend compound lifts, i.e., using a large group of muscles that can benefit many muscles and also simultaneously burn more calorees rather than isolated movements, e.g., biceps and triceps that benefit only those muscles.

If you do a search, you can find many recommendations for compound movements. The much quoted book, "The new rules of lifting" - a worthwhile read that is probably available in your local library - describes this in detail but others may chime in on this and check the stickies for more.

I think most everyone here works, has families, other commitments so gym/workout time is not unlimited to most people; the secret is to maximize that precious time.
 
narb said:
1. i dont have the fortune of being able to have ENTIRE days spent on anything, as i am a working man doing 12 hrs a day..
Click to expand...

We're all working people. I would spend a bit more time lifting and less cardio. Diet is going to have the most impact on your phyisque, followed by the amount of muscle you have, and finally by the amount of cardio you do.

2. i chose the 3 i thought would be best to work on.. theres only so many hours in the week.. i should also add that i do work on my legs on the same day as my chest days (friday)
Click to expand...

There's no reason why you can't split your workouts into a push/pull set up for your time constraints. Got an hour to do cardio and lifting? Easily done. But having a day for biceps is going to have a negligible impact on your physique.

3. whats not to get? how would you alter it?
Click to expand...

I would do something like-
Mon-
1 lower body movement, 1 upper pushing paired with 1 upper pulling, 1 bicep movement paired with a tricep movement

Tues-
cardio and abs

Weds-
Same as Mon
15 minutes HIIT

Thurs-
same as Tues

Fri-
same as Mon
20 minutes cross trainer

Sat-
20 minutes HIIT

That's just an example
 
Yea man take advice from these ppl, you will most likeyl see better improvement. I didnt get why you would do a full session on jus biceps etc either. Either do some sort of fbw or split routine.
 
sorry, i dont know what you mean by 'fbw' or 'HIIT'... also i was working just biceps, or just triceps, chest etc. once a week so that they got a good dedicated intense work out but then had a week to recover from it, meanwhile i could move on to the next muscle without worrying about over working the muscle i'd work the day or two before...
 
You won't over work the muscles. It's just silly to work such a small muscle on a day, you could burn more calories and give your body a reason to keep the muscle if you did full body workouts.
 
Yes full body workouts would be your best idea.
an idea of something i would do would be?

Day A:
Squats
Pullups
Military Press

Day B:
Good Mornings
Rows
Shrugs

Day C:
Deadlifts
Bench Press

I would say 2 sets of each due to time constraints. get a workout in less then 45 minutes. Then on other days you can do Cardio with HIIT.
 
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