damn dude, you should have no problem toning that body into a real beach body in 11 weeks. The only thing I could see stopping you is lack of effort.
PIck a weight-lifting program(these programs usually last 10 wks), LEARN ABOUT NUTRITION, and add HIIT(cardio) and you are fine dude. Just go do it, don’t pussy out on yourself. [/quote]
Last 3 months or so I’ve been out of the gym (because of strict parents + exam season) but I’ve been doing pullups, pushups, car pushes and odd object workouts at home, so haven’t gained or lost much weight, been able to go to the gym for like 10-15 mins once in a while, my big 3 (squats, deads, bench) haven’t gone down (deadlifts actually went up), but will be able to gym again starting tomorrow, here’s what I’m thinking:
Monday: Heavy deads, high rep cleans, traps + rows
Tuesday: HIIT cardio, Heavy squats, high rep leg press, ab work
Thursday: HIIT cardio, Heavy deads, high rep cleans, traps + pullups
Friday: Heavy bench, high rep flyes, tricep work
I know it’s a little light on legs and I might get flamed for that, but this is only a temporary thing to bring out my back and traps to give the illusion of size. Also, I want to include lateral delts work 2x a week, but where should I put it in?
Since I maintain on 3000, going to bring that down to 2500 and maybe lower it further/add more cardio if I start stalling.
Opinions? Cheers guys :D[/quote]
I’m not sure I would do HIIT on days where you are weight lifting. I get you want to go hard but it might not be sustainable/and slightly mentally draining if you are going from “odd object workouts at the home” to 110% at a gym. Also, the fact that you’ll be doing HIIT + Leg-day/dead-day is just overkill. One of the two is going to suffer in performance and that isn’t optimal.
I’m not an expert(on anyone else’s body but my own) but I think you would benefit from doing a 3-day-split program with more emphasis on 3x-aweek HIIT(<- after all this is going to be your fat burner).
So that’s fine, get your training in order, but like someone else mentioned, its hardly the most important thing for you. Consider this(an exert out of a words-of-wisedom .doc I made for my novice friend):
"A workout will most likely range from 45mins-120mins. Ideally, you want to be done in 60 to 90 minutes. After that, you are losing out on concentration, intensity, energy and most importantly, form.
One day contains (60minsx24h) 1440 minutes. Lets assume that you complete a 90 minute workout. That means that you spent ((90mins/1440mins)x100) 6.25% of your day working out. Lets subtract (8 hours) 480 minutes for sleep, and we end up with 870 minutes. ThatÃ¢??s roughly 60.5% of your day that you donÃ¢??t sleep or workout.
I say this because, considering you only workout for 6.25% of your day, you need to realize that besides sleep(which is important), your eating(caloric intake) is extremely important in you getting stronger and bigger. You donÃ¢??t want to waste all that hard work in the gym by eating poorly, or even worse, not eating enough."
Obviously any instance of “bigger” should be replaced with “smaller(bodyfat-loss)” and “not eating enough” should be replaced with “not eating smart enough”. Nutrition is a much more powerful tool for weight-loss than weight-lifting is, imo.
Appreciate your feedback bro, srs,
I think I can handle it though, when I say working out at home I meant actually going hard with it, and I can say for sure my back got stronger from all the pullups (since i went from deadlift max of 385 to 400 today, and i don’t even lift hehe)