I've read and read and read throughout the forums... and I've changed my way of working out and eating.. here it is...

mon: chest and triceps (1hr)
tues: biceps, back (1hr)
wed: abs, shoulders... (Cardio 25 mins)
thur: legs, shoulders (1hr)
fri: Chest and triceps (1hr)
sat: biceps, back (1hr)
sun: abs, shoulders... (cardio 25 mins)

After work outs.. I usually eat a can of tuna and boiled eggs to get some protien. I will start eating some healthy carbs .. but lightly... =)

So hows my workout seem?

To me it seems like you're getting the idea, but here are a few more pointers.

For the workout, you should try to work opposing muscles groups on the same day, such as biceps and triceps; chest, abs and back; and legs.

As for your meal afterwards, it's important to get carbs, not just protein. Having carbs after a workout is actually essential because your body has lost a lot of its energy. Personally, I feel like passing out after a workout unless I get some healthy carbs like oatmeal or sweet potatoes within an hour. Veggies are always good too, obviously, but if you're one of those people who try to avoid carbs, I'd say it's not a good idea, particularly if you're using weights.

ok ... so eat some carbs too huh ? hmm.. ok o k... gotcha... =)

If you want to gain muscle mass you will want to be doing heavy compounds lifts and getting good nutrition after your workouts and in the morning, especially.

If you want to gain muscle mass you will want to be doing heavy compounds lifts and getting good nutrition after your workouts and in the morning, especially.

hmmm muscle mass as in getting bigger? I don't want to get bigger... but defined with some mass... but i want to throw up alot of weights !

hmmm muscle mass as in getting bigger? I don't want to get bigger... but defined with some mass... but i want to throw up alot of weights !

Yeah it seems i got your post mixed up with another one :p

Get some carbs/protein into you before and after a workout if you want to get strong to aid recovery.

Hit the compound lifts.

I've read and read and read throughout the forums... and I've changed my way of working out and eating.. here it is...

mon: chest and triceps (1hr)
tues: biceps, back shoulders, and abs (1hr)
wed: off ... (Cardio 45 mins)
thur: legs, abs (1hr)
fri: Chest and triceps (1hr)
sat: biceps, back shoulders, and abs (1hr)
sun: off ... (cardio 45 mins)

After work outs.. I usually eat a can of tuna and boiled eggs to get some protien.

So hows my workout seem?

After looking at your split, I like the idea of each muscle group 2x per week, except legs 1 time. That seems ok. The only thing is the day with bi's, back, shoulders, and abs seems like alot! You might consider moving abs from tues to wed w/cardio, and shoulders to thursday before legs. As for saturday move abs to sunday w/cardio but keep the back/bi's/shoulders if you must. You might consider going heavy and compound moves Mon- Thursday, and lighter with more isolation on Fri and Sat. Also look at the order you are lifting in. If you are going in the order listed I'd move bi's to the end on those days because it'll only take a few sets to do those after back. And tired bi's make getting a good back wo tough- much less shoulders! Anyway good luck!

After looking at your split, I like the idea of each muscle group 2x per week, except legs 1 time. That seems ok. The only thing is the day with bi's, back, shoulders, and abs seems like alot! You might consider moving abs from tues to wed w/cardio, and shoulders to thursday before legs. As for saturday move abs to sunday w/cardio but keep the back/bi's/shoulders if you must. You might consider going heavy and compound moves Mon- Thursday, and lighter with more isolation on Fri and Sat. Also look at the order you are lifting in. If you are going in the order listed I'd move bi's to the end on those days because it'll only take a few sets to do those after back. And tired bi's make getting a good back wo tough- much less shoulders! Anyway good luck!


ok soo on my cardio days i will move my legs and shoulder work outs ! =) and do my bicep work outs towards the end of my workouts. and mon-thursday do heavy lifting =) gotcha! :tu:

To me it seems like you're getting the idea, but here are a few more pointers.

For the workout, you should try to work opposing muscles groups on the same day, such as biceps and triceps; chest, abs and back; and legs.

As for your meal afterwards, it's important to get carbs, not just protein. Having carbs after a workout is actually essential because your body has lost a lot of its energy. Personally, I feel like passing out after a workout unless I get some healthy carbs like oatmeal or sweet potatoes within an hour. Veggies are always good too, obviously, but if you're one of those people who try to avoid carbs, I'd say it's not a good idea, particularly if you're using weights.

btw you say opposing muscle groups? so which is better? grouping muscles like my workout or using opposing muscle groups? or should i just keep my workout for about 6-8 weeks and than change it up to opposing muscle groups?

UPDATE***

I've hit my months goal of throwing up 200lbs on the bench!


I've also got a question... I've been weighing myself and it seems like I've been gaining weight... I've gained about 5lbs in a month or so. maybe muscle?

Congrats bro! So what split are you running now? Any updates on your plans?

i havent really timed myself...
I've been doing some just light jogging and the stair masters.

i havent really timed myself...
I've been doing some just light jogging and the stair masters.

I meant what workout split are you using... sorry to confuse!

OK! as you may know my workouts have been.. .


mon: chest and triceps (1hr)
tues: biceps, back (1hr)
wed: abs, shoulders... (Cardio 25 mins)
thur: legs, shoulders (1hr)
fri: Chest and triceps (1hr)
sat: biceps, back (1hr)
sun: abs, shoulders... (cardio 25 mins)


I've lost about 10lbs on the scale and lifting 200lbs on bench which was my goal by the end of Oct. =)

My next goal is to hit 210 on the bench and lose continue to lose weight but lose weight more than anything. Should I fit in more cardio? if i do will i start losing muscle? i still want to gain muscle and push more on the bench.

How about a little more info? Height and weight now, and your target weight and a timeline would be helpful to answer your question. Also we would need a detailed diet plan to look at.

[QUOTE=j5uh]OK! as you may know my workouts have been.. .


mon: chest and triceps (1hr)
tues: biceps, back (1hr)
wed: abs, shoulders... (Cardio 25 mins)
thur: legs, shoulders (1hr)
fri: Chest and triceps (1hr)
sat: biceps, back (1hr)
sun: abs, shoulders... (cardio 25 mins)

QUOTE]


No off day?
I used a similar routine but did shoulders on chest day and abs whenever. Wed. would've been leg day. This gave me Sat. & Sun. off.

oops... i needa update my workkout ... ok here it is...


mon: chest and triceps (1hr)
tues: biceps, back (1hr)
wed: abs, shoulders... (Cardio 25 mins)
thur: chest and triceps (1hr)
fri: biceps, back(1hr)
sat: abs, shoulders... (Cardio 25 mins)
sun: OFF...

im 5'7" 245lbs currently... my goal is to hit 180lbs in weight and still be able to lift a good amount of weights. After that I hope to start cutting,.

oops... i needa update my workkout ... ok here it is...


mon: chest and triceps (1hr)
tues: biceps, back (1hr)
wed: abs, shoulders... (Cardio 25 mins)
thur: chest and triceps (1hr)
fri: biceps, back(1hr)
sat: abs, shoulders... (Cardio 25 mins)
sun: OFF...

im 5'7" 245lbs currently... my goal is to hit 180lbs in weight and still be able to lift a good amount of weights. After that I hope to start cutting,.

If you go from 245 to 180 that would be a cut right there. That is a ton of volume on your routine. Not necessarily a bad thing but still... You are basically cutting right now based on your goals. You will need to run a caloric deficit to lose weight. It may be hard on you to lift that much volume at a defecit. Some would say cut back to 3 days lifting and focus on big muscles and compound moves.

Check out this thread where mastover and jsbrook have some good ideas along these lines towards the end. http://forums.johnstonefitness.com/showthread.php?p=223207#post223207

so cut back to 3 days of lifting and like 3 days of cardio?

also.. is it possible to keep increasing my strength in weight training while losing weight?

It's totally up to you my friend. I think you will reach your goals through dedication only. The split is secondary.

If it was me I'd run with the split you have planned out since you put in the work to plan and research it. Do that for a few weeks and see how it goes. Then try something else. Keep it fresh. Keep trying new things and see what works for you and learn as you go.

The big thing to remember is in order to succeed you have to make it a lifestyle. Most people can't sustain a 6 day split indefinately. Then they get hurt or just quit. Make sure you plan something you can live with this week, next month, and next year. So basically be flexible, be comitted, and learn as you go. (And do not, whatever you do, injure yourself!)

also.. is it possible to keep increasing my strength in weight training while losing weight?

Of course!

Hey Travis,
Thanks ... I will def. work very hard and try to make a consistant schedule. Ive doing the 6 day split for over month and a half now. I feel great! I guess I will start running than along my workouts.

ok starting this Monday I'm switching around my routine.

Mon/Thurday : Chest, back and shoulders ...

Tues/Friday : Biceps, Triceps... l

Wed/Sat : Legs and abs


Mon, Tues, Wed : Low intensity Cardio after weights for 15 mins

Thursday, Fri, Sat : High intensity 10min (sprints)


What do you guys think?

Currently I weigh 245lbs
lost 10lbs so far
Gained pretty good strength, and I'm starting feel some physically muscle mass.

My goal is to weigh 180 while gaining strength. Should I take creatine?