Do you notice a difference in these pics?

http://wakefuldreaming.com/BODY/dec2todec19.jpg

You are a little bit leaner in the second picture.

Does that mean i have lost fat? Because my weight has gone up.
I have been working out 3x a week.

My routine right now is 3x per week:

Machine squats
Hammer Strength Rows
Lat Pulldown
DB Incline Press
Seated Leg Press
DB Lat Raise
Tricep Rope Ext
Ez Curl
Machine Chest Press

Maybe a little leaner. Seeing pics from the side would help. Looks like the stomach is smaller.

You need to give it more time though. It has not been that long.

Does that mean i have lost fat? Because my weight has gone up.
I have been working out 3x a week.

My routine right now is 3x per week:

Machine squats
Hammer Strength Rows
Lat Pulldown
DB Incline Press
Seated Leg Press
DB Lat Raise
Tricep Rope Ext
Ez Curl
Machine Chest Press
Do you need help? If so, post more info.

It does look like your getting some definition in the abs so it looks like your progressing. Don't go by your weight that will fluctuate and will get you going crazy. If your a newbie cutting you may gain weight due to the new muscle that's growing. That's a good thing the muscle will help burn the fat in the long run.

GTX (and others who would like to comment)...
This is how I've progressed since I started working out...
Maybe you can give me an analysis
I work out 3 times a week.. My sessions now last about 1:30

Nov 22, 2006

DB incline
15 x 12 reps
20 x 12
20 x 12
20 x 12

Hammer Strength Row
70 x 12
70 x 12
70 x 12
70 x 10


DB Lat Raise
8 x 12
8 x 11
8 x 8
8 x 9

EZ Curl
30 x 12
30 x 12
30 x 12
30 x 12

Tricep Rope Ext.
30 x 12
30 x 12
30 x 12
30 x 8

Squat Machine
60 x 12
60 x 12
60 x 12
60 x 12

-----
To today....

Dec 19, 2006

Squat Machine
200 x 12
200 x 12
200 x 12
(increasing to 220)

Hammer Strength Row
125 x 12
125 x 12
125 x 13
(increasing to 130)

Lat Pulldown
70 x 7
60 x 12
60 x 12

DB Incline Press
40 x 12
40 x 10
40 x 6

Seated Leg Press
190 x 12
190 x 12
190 x 12
(increasing to 210)

DB Lat Raise
15 x 12
15 x 9
15 x 6

Tricep Rope Ext.
50 x 10
40 x 15
40 x 12

EZ Curl
60 x 11
60 x 7
60 x 5

Chest Press Flat Bench
70 x 12
70 x 10
70 x 8
70 x 6

-----

Any comments/criticisms?
I have been eating very healthy but I dont know my calorie intake.
I've cut out crap from my diet. But I'll get back to u on what I'm eating.
Thanks.

GTX (and others who would like to comment)...
This is how I've progressed since I started working out...
Maybe you can give me an analysis
Sure thing bud! :)

I work out 3 times a week.. My sessions now last about 1:30
IMHO that's a little too long. How long are your rest periods?

To today....

Dec 19, 2006

Squat Machine - 200 x 12 / 200 x 12 / 200 x 12
(increasing to 220)

Hammer Strength Row - 125 x 12 / 125 x 12 / 125 x 13
(increasing to 130)

Lat Pulldown - 70 x 7 / 60 x 12 / 60 x 12

DB Incline Press - 40 x 12 / 40 x 10 / 40 x 6

Seated Leg Press - 190 x 12 / 190 x 12 / 190 x 12
(increasing to 210)

DB Lat Raise - 15 x 12 / 15 x 9 / 15 x 6

Tricep Rope Ext. - 50 x 10 / 40 x 15 / 40 x 12

EZ Curl - 60 x 11 / 60 x 7 / 60 x 5

Chest Press Flat Bench - 70 x 12 / 70 x 10 / 70 x 8 / 70 x 6
Okay pup, I see you're wanting to do a full-body routine (training the entire body in one session, as opposed to breaking up the bodyparts into different days). That's fine, but I would make some modifications.

First, let's get off the squat machine and put a barbell on your back and do some real squats. IF POSSIBLE. :) I would also consider varying the rep ranges as well as the depth of the squats. How low are you going?

Next, let's try to swap out that Hammer Strength row machine with a bent-over barbell row.

Next, let's CONSIDER replacing the lat pulldowns with pullups. I personally do like the lat pulldowns (a lot) but I'd like you to consider this for the future.

I like the dumbbell incline press, however I'm not sure that you need it with the flat bench press in there. It's really up to you.

If you want to attack the quads even more than with just the squats, let's try moving that leg press up and doing it after squats. However, I think I would instead remove the leg press and insert more of a hamstring movement after squats. I would go for stiff-leg deadlifts or even walking lunges.

Lat Raises are fine, but I would consider replacing them with military press.

The rope extensions are great.

I would remove EZ Curls and replace them with either barbell curls or dumbbell hammer curls.

I like the bench press being in there but I would move them up before the arm work.

So, those are my VERY general thoughts. Honestly though, if I were you I would do a search on this forum for full-body routines. I really am not good at helping design a full-body routine, because I just don't like them myself (I think they work great for a lot of people, I just do not ENJOY them myself so I rarely do them). There are a lot of good full-body routines on this forum and if you spend some time searching you should find some great info.

I have been eating very healthy but I dont know my calorie intake.
I've cut out crap from my diet. But I'll get back to u on what I'm eating.
Thanks.
Yea, please get back to us on the diet, as that is a very important factor. :)

I agree with 1fast he gave some sound advice. Regarding your full body workout since you have a narrow time window to workout the entire body you pretty much wanna stick to compound exercises so you hit every muscle in your body without overtraining. Like instead of curls you may want to do chin ups, instead of incline bench do dips, etc. Do a search for Chad Waterbury routines or Mark Rippetoe routines they are well known strength coaches as those are proven to work my journal has the Mark Rippetoe routine which I am currently doing. I also heard many great reviews and good results from Waterbury's 10x3 routine for cutting. The Rippetoe routine is meant for bulking but can be used in a cut as well considering you are a beginner it covers the whole body and all the compound movements that will be useful for cutting and bulking in the future.

Do a search for Dave Waterbury routines

Chad Waterbury :)

Whoops edited.

Thanks so much GTX, and others.

My rest period is 90 seconds.

As far as squats, I go about parallel to the ground.

Tomorrow is gym day so I'll work on my workout plan today.

I also did some Chad Waterbury searches and I'll incorporate some of his ideas in the routine.

I will track every food i eat today and post tomorrow morning or tonight.

TY!