I’m a new poster here and new to lifting in general. Id like some opinions on my plans and goals, and suggestions about where to improve.
First, let me preface by saying that I’ve tried several diet and workout plans over the last two years since I’ve resolved to work out. Most recently I tried the Abs Diet, almost bankrupting myself on the exotic food they had me eating. The weight routines were total body circuits 3x a week which were time consuming and never gave me good strength progress.
So I threw out everything and started on my own. I’ve cleaned up my food intake, eating lots of protein and cutting carbs (more on this later) as well as getting into the gym for the cardio work and weight work I really need. I’m not using a set plan, I’m just using the little that I know to to try to do good work.
Now about me: I’m 27, 6’3, 235 with approx %18 bodyfat (calculated using the tape measure method). I have an ectomorphic frame and my Samoan genes have me holding that 40 lbs of fat mainly on my chest, gut, hips and rear.
My immediate goals are to trim my body fat and increase my strength and lean muscle mass. This is going to be evaluated by how my clothes fit (Im a 40 waist right now, I want to eventually get to 34 like I was 5 years ago) and my functional strength (the 1st “goal” here is 10 clean chin ups, I max out at one very shaky one right now).
Interestingly, I found this forum looking for information on the supplement HOT-ROX. In the process, I saw lots of advice about building muscle mass before trying to drop weight so I’m throwing myself out here in hopes of getting some good criticism.
Because total body methods and circuit training just don’t appeal to me (lack of results = discouragement) in my latest effort I’m focusing on high intensity high weight exercises using splits. Here’s a breakdown:
Day 1:
- 30 min intense cardio (HR 75% - 85% max)
- Lats - ex: Lat Pulldowns x3 sets at about 85% of my max, goal 7-10 reps (I failed at 4 on set 3 this week)
- Back - ex: Seated Rows x3 sets at half-stack, goal 7-10 reps (failed at 5 on set 3)
- Tris - ex: Triceps Pulldowns x4 sets at about 20 lbs equiv. 7-10 reps or fail
- 30 min intense cardio (HR 75% - 85% max)
I will also do back hyperextensions at home as part of my ab workout.
My tris are weak compared to my biceps and I am focusing on balancing these groups out before trying anything crazy. The lat work is pushing me toward my goal of chin ups.
Day 2:
-
30 min intense cardio (HR 75% - 85% max)
-
Chest: - ex: 3xset Chest press on machine, 140 lbs, 5-6 reps (I am dying by the end but I can finish, so I think I have it right)
3xsets Incline press on smith machine, 5-6 reps at about 110 (thinking of dropping down here, set 3 is brutal)
3xsets 5-6 reps pec-dec flys, using about 1/3 stack. Like the press, I’m dying by the end but I finish.
Shoulders: 3xsets, 10-12 reps lateral dumbbell raises into front dumbbell raise (so 1 to the side one in front, a total of 20-24 motions).
after each set: 10-12 reps of bent over lateral raises.
Biceps: 3xsets 10 reps bicep curls
3x sets 1- reps hammer curls
For bi’s I use just enough weight to feel it, since Im working on catching up my tris
- 30 mins cardio (HR 75% - 85% max)
Day 3:
-
30 min intense cardio (HR 75% - 85% max)
-
Legs: 3x sets / 6-8 reps Squats (180 lbs)
3x sets / 5-7 reps incline leg press
3x sets / 5-7 reps sled calf press -
Lower back: 3x sets / 5-7 reps deadlifts
-
30 min low intensity cardio (HR 65% max, low resistance)
Day 4:
- ~1.5 mile run to the track
- 2x 4x40s or something similar
- ~1.5 mile light jog or walk home
I do some general core exercises every 2nd day at home while watching TV.
Wash, repeat.
As for my diet this is representative of an average day:
Pre workout: Muscle Milk or some good cereal
Post workout: Muscle Milk
Meal 3: Grilled salmon salad
Meal 4: Small salad, soup, whole grain roll
Meal 5: Chicken breast, veggies
Meal 6: Whey protein shake
I’ve been considering swapping the why protein and muscle milk since the MM has proteins that last longer in the system.
Anyway, this is what I’m working with. Can anyone suggest changes or point out where I’m totally going wrong? Should I abandon the plan to lose my 40 inch gut before working on getting really lean? One big problem I’m having is figuring out how to get enough protein. I estimate I need about 200g - 270g of good protein a day. A crazy amount!
6 years ago I had a 6-pack, after investing too much in pizza and beer, its time for a change. A big part of my motivation is seeing a friend of mine strut around while I say to myself “I used to look like him”
Anyway, thanks for any advice. Best luck to all of you.