Age: 30
Weight: 220 lbs
Height: 74.2 in
Supplements: protein, BCAA, Creatine
Calories per Day: about 3000
Training: 5xWSB �?? 2xSoccer - 1xCircuits per week
Goals: 205 lbs look a lot more defined
Typical day food
Bowl of cereal
Fruit smoothie (Banana, Kiwi, Strawberries, Blue berries, Raspberries)
Brown rice, tomato, Steak sliced, Mushrooms, red peppers
Brown noodles, chicken, 1cup vegetables
Hi All
I am looking for advice on what i should be doing. I am looking for advice on what training routine to use for my body shape. I know its not a pretty sight at the moment. I have a strong feeling i need to lose BF. I use soccer and circuits as cardio/legs. Any advice pointers would be great. I Need direction and I will follow it.
[quote]DaveRave wrote:
Age: 30
Weight: 220 lbs
Height: 74.2 in
Supplements: protein, BCAA, Creatine
Calories per Day: about 3000
Training: 5xWSB �?? 2xSoccer - 1xCircuits per week
Goals: 205 lbs look a lot more defined
Typical day food
Bowl of cereal
Fruit smoothie (Banana, Kiwi, Strawberries, Blue berries, Raspberries)
Brown rice, tomato, Steak sliced, Mushrooms, red peppers
Brown noodles, chicken, 1cup vegetables
Hi All
I am looking for advice on what i should be doing. I am looking for advice on what training routine to use for my body shape. I know its not a pretty sight at the moment. I have a strong feeling i need to lose BF. I use soccer and circuits as cardio/legs. Any advice pointers would be great. I Need direction and I will follow it.
Cheers
Routine as below
Day1 / Soccer 1hr
Bench Press 5 reps 1 set
Incline DB Press 10 reps 2 sets
Seated Cable Rows 7 reps 4 sets
Delts 7 reps 4 sets
DB Shrugs 10 reps 4sets
Hammer Curls 10 reps 3 sets
Day2 / circuits
Decline Bench-Press 7 reps 4 sets
Lat Pull Downs 7 reps 4 sets
Scarecrows 7 reps 4 sets
DB Lateral Raises 7 reps 4 sets
DB Shrugs 10 reps 3 sets
DB Curles 10 reps 3 sets
Days3 / MMA
Dips 10 reps 3 sets
Flat DB 10 reps 3 sets
Sholder Press 10 reps 3 sets
Delts 7 reps 4 sets
Barbell Curls 7 reps 4 sets
Days4 / rest
Skull Crushes 7 reps 4 sets
Bench Press 7 reps 4 sets
Rope Pull downs 7 reps 4 sets
Scarecrow 7 reps 4 sets
Bench Curls 7reps 4 sets
Day5 / Soccer
[/quote]
Well start with changing up your diet. Have you looked at this Article? http://www.T-Nation.com/readTopic.do?id=459493
Its the 7 habits of healthy eating and you should work to follow it. Diet is most important for you at this point. If you follow these rules you may not need to cut any calories to start losing weight.
As the other guy said you gotta start doing legs. Start squating. Soccer is great cardio but you have to lift to gain muscle.
It has links to routines as well as a few diets (and another link to the 7 healthy habits). At this point you should just be reading, the articles on this website will anwser all your general questions. When you have some more specific ones come back and ask again. Good Luck!
Eat something (there is no way what you posted is 3000 calories)
Soccer doesn’t count for legs.
Look for a good training protocol for beginners. You could try reading the stickies at the top of this forum. Those would give you all you need to start.
Curodd, I don’t know if it is effective, but it looks boring as hell. Good way to lose interest.
Pause on the chest for bench, go ass to grass for squats, try hard see how it goes[/quote]
This is a good routine except for the tempo numbers. Just stay tight, lift quick, lower actively under control. For the deadlift, just ride the bar down.
You should do this. You should also eat about 12x as much protein as you are.