Weight loss routine: seeing results, not as much as i want... plz rate!

S

Shayner

0
Trying to lose some fat and gain some muscle.

Calorie maintenance level is 2350,

Im about 2-3 inches of belly fat and about a 1 inch of fat around the rest of my body. Basically looking to get rid of it and look toned, but not super-muscular.

Full body workout at the Gym at my university (brand new facility) goes something like this (and in this order):

1. 4x Sets of 8 Reps - 320lb Leg Press
2. 4x sets of 8 Reps - 100lb Calf Machine
3. 3x Sets of 10 Reps - Simulated Bench Press (Laying on bench with dumbbells, 20lb in each hand)
4. 3x Sets of 10 Reps - 125lb Rowing Sitting Machine
5. 3x sets of 10 Reps - Machine where i sit, seatbelt up, and push both of my arms down (140lbs)
6. 3x sets of 10 reps - Chest Machine (sitting and pushing out in front of me) 50lbs
7. Run on Elliptical for 20 Minutes on "fat burner" setting, usually about 350 calories. avg 1100 cal per hour


This takes (I guess) about an hour to do. So I don't have any ab excersises, mostly because i dont want to pump my abs up with all this fat on it.. i dont want to look like i have an even bigger tummy



For meals, usually the same sort of thing every day (i'm drinking water a lot throughout the day)

1. 7am - Breakfast, Kashi Protein/Fiber Cereal with skim milk
2. 9am - While at work usually have a red bull or a coffee or something
3. 12:30p - Lunch usually a subway footlong 6 grams of fat or less one
4. 4:30pm - usually come home and have a quick snack, like a kiwi or something
5. 5:30 - Hit up the gym (usually an hour or so)
6. 7pm - Come home, big chicken breast with corn or brocoll, sometimes rice/ragu.
7. maybe around 10 or 11 have a glass of milk
8. bed around 12pm


My daily calroic intake is probably about 1800-2000, somewheres around there.


If I can't do a FBW every day, what should I do in between those days?


I am really looking for an overall evalutation of what I am doing, so far (about 2and a half weeks, I know i lost some of the fat in my thighs and a little bit on my face, so I know it is working (but not sure if I could be doing things better)


I would like to know if there is a better way or more excersies i should be doing :) thanks.
 
Shayner said:
Trying to lose some fat and gain some muscle.

Full body workout at the Gym at my university (brand new facility) goes something like this (and in this order):

1. 4x Sets of 8 Reps - 320lb Leg Press
2. 4x sets of 8 Reps - 100lb Calf Machine
3. 3x Sets of 10 Reps - Simulated Bench Press (Laying on bench with dumbbells, 20lb in each hand)
4. 3x Sets of 10 Reps - 125lb Rowing Sitting Machine
5. 3x sets of 10 Reps - Machine where i sit, seatbelt up, and push both of my arms down (140lbs)
6. 3x sets of 10 reps - Chest Machine (sitting and pushing out in front of me) 50lbs
7. Run on Elliptical for 20 Minutes on "fat burner" setting, usually about 350 calories. avg 1100 cal per hour
Click to expand...

Please keep in mind I am no expert having just started training 4 months ago myself to gain weight & strength, but based on what I have read and other threads in this forum I would make the following changes:

You are doubling up on bench press (exercises 3 & 6) but don't have anything for shoulders / lats / abs so would add a shoulder press, lat pulldown, abs to your routine to give you:

1 Leg Press (can you substitute with squats ?)
2 Calf Raise (isolation exercise so may not be required)
3 Bench Press (exercise 3 or 6 above)
4 Lat Pulldown
5 Seated Row (exercise 4 above)
6 Shoulder Press
7 Dips (exercise 5 above)
8 Abs (Crunches / Leg raises)
9 Cardio

The idea should be to perform at least 1 compound exercise for each major body part in your FBW. Down the line I would also look at having 2 different compount exercises for each part so you have 2 different routines and alternating them, ie:

Week 1 - A,B,A
Week 2 - B,A,B
Week 3 - A,B,A etc

I know you ommited abs as you don't want to make them appear bigger but I would add increased core strength as a priority and as long as you are not using weighted ab exercises you would likely lose size around your waist as the muscles are toned.

I would also look at lower weight / higher reps so you are toning and losing fat. Once you are at the level you want fat % wise you can reduce the reps and increase weight to add strength & size slowly.

Also ensure you keep a log of your routine, diet, weight, measurements etc and experiment with different optins to see what works best for you.

For your diet have a look at some of the articles on T-Nation relating diet, in particular carbs and insulin sensitivity. It provides good information on the balance of carbs / protien / fats that a starting point based on your insulin sensitivity. In my case I have poor insulin sensitivity so require higher protien and lower carbs so as to minimise fat gain... in your case it would work to maximise fat loss. TESTOSTERONE NATION

I hope this helps... no doubt others will recommend changes to this and I look forward to seeing their responses so I can learn more as well.

Cheers.
 
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