Hi all. I’m new to bodybuilding and want to make sure the workout scheme I 've planned is OK before I start. Any and all suggestions for improvement are warmly appreciated. All calorie values are approximated.
Goals: Lose fat, maintain lean muscle.
Weight: 175 lbs
Height: 5ft 11in.
Breakfast - Grilled chicken breast. Ham and cheese toastie sandwich (one slice) - 300 cal
Second breakfast - Low carb protein shake with 10ml flaxseed oil & skimmed milk. - 350 cal
Lunch - Two ham and salad sandwiches. - 400 cal
Second lunch (Post workout) - High carb protein shake. - 500 cal
Dinner - Grilled chicken breast, boiled potatoes, mixed green vegetables. - 300 cal
Second dinner - 150g natural low fat cottage cheese & a couple of Ryvita crackers. - 200 cal
Total: 2000 cal (approx)
I plan to do fasted cardio (aerobic exercise before breakfast) at a low intensity for five days a week. I also plan to do the following weightlifting program three days a week:
Monday - Chest & abs:
Bench Press (3x10).
Incline Dumbbell Bench Press (3x10).
Squats (3x10) (note: I know this may seem like a strange place to put squats but I just didn’t want to have to do Squats & deadlifts on the same day)
Tricep Extensions (3x10).
Tricep Dips (2xMax to failure).
Stomach Crunches. (3x30)
Wednesday - Legs, back & abs
Leg Curls (3x10)
Leg Extensions (3x10).
Calf Raises (3x20).
Chin-ups (3xMax to failure).
Dead lifts (3x10).
Seated Rows (3x10)
Decline Stomach Crunches (3x30).
Friday - Arms & Shoulders:
Straight Bar Bicep Curls (3x10)
Hammer Bicep Curls
Military Press (3x10)
Shoulder Press (3x10)
Lateral Raises (3x10)
Trapezius Shrugs (3x15)
Oblique Crunches (3x30)
What do you reckon?