Monday: arms

Skull Crushers: 3 sets (8,8,8)
Overhead Extentions: 3 sets (8,8,8)
Push ups: 4 sets (20,30,20,10)
Dumbbell side raises 2 sets (10,12)
Dumbbell press 3 sets (10,11,10)
Dumbbell Curls 2 sets (10,12)
Wrist Curls: 2 sets (10,12)

Tuesday: Legs

Deadlifts: 2 sets (10,12)
Leg Press: 3 sets (10,11,12)
Leg Curls: 3 sets (10, 12, 11)
Leg Extentions: 3 sets (10,11,10)



Wednesday: Cardio/Rest

Thursday: Chest/Abs/Back

Rows- 3 sets 112lbs, (11,10,11)
Chest Presses 2-3 sets (11,10,10)
Crunches, 2-3 sets (30, 25, 30)
Good Mornings 2-3 sets (10,11,10)
Pulldowns 2 sets (10,10)
Deadlifts: 2 sets (10,12)

Friday- (repeat of arms)


Saturday-Sunday (Rest with Cardio)


Definition of Cardio for me

(4.5 miles daily on treadmill with at least 450 calories burned)

basically 45 minutes to an hour on the tread





THE MEALS!!!


Meal 1: Cereal with Skim milk, and a Protien Whey Shake with 1cup of CC

450 cals, 47 g protein, 4.5 g fat

Meal 2: 4.5 oz chicken, 2 slices of whole wheat bread, with a side of 1cup of cottage cheese mixed with fat free strawberry jelly…..YUM……

450 calories, 52g protein, 3g fat

Meal 3: Protein Bar with Protein Shake, with some steamed veggies

410 calories, 46g protein, 7.5g fat

Meal 4: 1 cup Kashi Go Lean with 1 cup skim milk

200 calories: 31g of protein, 3.5g fat

Meal 5: Piece of Chicken with Yam, and salad/steamed veggies, maybe with a side of brown rice

220 calories, 25g protein, 2.5g fat

Meal 6: Cup of Cottage cheese, 1oz nuts,

350 cals, 31g protein, 16.5gfat


Daily Intake:


2130 calories, 229g protein, 50g fat, 210 carbs




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I just re-did my workout routiene and stuff because it seems that I have been burning muscle and no fat, which I learned sucks, so I'm doing cardio 3-5 days a week instead of everyday and working on strength 4-5 days a week with a rest day on the weekends...what do yall think??


Justin

I would do squats instead of deadlifts on leg day for starters.

Also I am 5'10

213lbs

25percent bf

and 18 years of age

Calories are too low and fats are too low. Calorie requirements are different for everybody but I think you'll do better by adjusting to 2500 and start from there. Also since your fats are lacking, add those 400 calories from good fats. For your arm day, why don't you try replacing one of your triceps exercise to dips? I agree with canada on replacing deadlift on leg day to squats. Also, I would replace leg extension with lunges. Yea... I like compound moves. They make me feel like I actually worked out.

....sigh.....


damn i feel like a dumbass...but

what are lunges???

plus are you sure about the calories...that seems like alot of calories for a fat loss diet...*shrugs* idk im new at this whole changing life thing...but hey I'm determined....hence the name

http://www.exrx.net/WeightExercises/Quadriceps/DBLunge.html

You can also use a BB. keep your head up thou.

....sigh.....


damn i feel like a dumbass...but

what are lunges???

plus are you sure about the calories...that seems like alot of calories for a fat loss diet...*shrugs* idk im new at this whole changing life thing...but hey I'm determined....hence the name

I'm sure. For a 200+ guy you need more than 2100. Start with 2500 and see how it goes. If you get good results, then continue with it. If you don't lower it a little bit. You should always try to eat as much as you can especially when you are cutting to ensure lean mass preservation. Plus, who likes to eat less??? But seriously, some people have trouble losing fat because they are eating too little. Don't make this mistake.

Thanks friends....so do this replace those exercises and eat around 2500 cals and some more good fats....


thank ye

Calories are too low and fats are too low. Calorie requirements are different for everybody but I think you'll do better by adjusting to 2500 and start from there.

I was thinking the same thing. Same number, too.

Up your calories.

Consider it done...

Also about the weight training

Should I do some days heavier/lighter than others??

Or should I just do all days with as much weight as I can get in with 10-12 reps?

Train as heavy as you can. This will give your muscles reasons to preserve itself and maybe even grow. Reps and sets can vary but I generally like to do 3 sets of 10 reps. Do what you want.

Friends right now im drnk and dont know wat to think...my mom says ill always be thisway.....im tired of hating life dudes.....i dont know if i can do this....i feel like dying in every sense of teh word

I forget who said this but I remember reading a quote saying something like don't let people with negative attitudes put you down. You can do it. Just don't let anybody, whoever it may be, stop you from reaching your goals.

Find something that motivates you to do it.
I know its sad but the rocky films always motivate me, so i watch clips of the films on youtube on the days I feel pissed off and don't want to do my workout

Friends right now im drnk
:nono:
my mom says ill always be thisway
This is one of the few times when you shouldn't listen to your mom. ;) I guarantee that if you follow the diet and exercise plan outlined above, you will see change. If something isn't working and your progress stalls, just hop on here and we'll try to figure out how to set you back on track. :)
im tired of hating life dudes.....i dont know if i can do this....i feel like dying in every sense of teh word
You can do it. :nod: You say you have the determination, now just put it into action.

A quote i have on my wall:

"You can't control others' acts, but you can control your reaction to their acts, and that is what counts most to you."

Friends right now im drnk and dont know wat to think...my mom says ill always be thisway.....im tired of hating life dudes.....i dont know if i can do this....i feel like dying in every sense of teh word

Dont worry dude, I will be able to help you with the cross messaging with myspace and all that (if you havent checked it I added you)

If you want to get out of the situation bad enough, you WILL NOT always be that way, I dont think your mother (no disrespect) should be saying such a thing, but I would ignore it, you would be suprised at what we can achieve when we put our mind and heart into it.

Hold in there mate, we all go through down times, its just you have to get through that to learn from those situations and get stronger.

Hi,
This is my first post, so just let me know if I am saying something wrong here-

I think your first goal should be loose that excess fat. Lay more emphasis on your cardio. Do more HIIT type of cardio training to optimize your fat loss goals. I would suggest around 20-30 min of cardio 3-4 times a week and you should be fine.

Your exercise program looks kind of weird-

1. You have one day dedicated only to arms- which I think is not required. Do 5-6 sets of arms training coupled with some other body parts.
2. Lay more emphasis on compound movements Like- bench press, barbell rows,dips, pull ups. Compound movements are much much better than any kinds of isolation exercises.
3. Leg extensions and curls are useless exercices. Stick to compund movements like-deadlifts and squats.

Thanks,
robert

NEW REVISION TO WORKOUT THANKS TO OPINIONS ON FORUM!!! Take a gander :D

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Monday: Biceps/ Chest PW LISS

Bench Presses 2 sets (10,11)
Chest Press 3 sets (10,10,11)
Hammer Curl
Concentration Curl
Push ups: 4 sets (20,30,20,10)
Dumbbell press 3 sets (10,11,10)
Assisted Chin Ups (with resistance help 130lbs) 3 sets (10,11,10)

Tuesday: Legs PW LISS

Lunges: 2 sets (10,12)
Leg Press: 3 sets (10,11,12)
Leg Curls: 3 sets (10, 12, 11)
Leg Extentions: 3 sets (10,11,10)
Squats 2 sets (10,10)
Calves: 3 sets (10,13,10)
Deadlifts 2 sets (10,10)




Wednesday: Cardio/Rest *HIIT*

Thursday: Back/Triceps PW LISS

Rows- 3 sets 112lbs, (11,10,11)
Good Mornings 2-3 sets (10,11,10)
Pulldowns(both regular and underhand) 2 sets (10,10)
Close Handed Bench Press- 3 sets (10,10,10)
Tricep Machine Press, 3 sets (11,12,15)
Dumbbell Overhead Extentions, 2-3 sets (10,11,10)


Friday- Abs- PW LISS
Crunches, 2-3 sets (30, 25, 30)
Leg up Crunches 3 sets (30, 20, 20)
Oblique workout both 3 sets (15, 10, 15)
Ab Cruncher Machine 3 sets (40, 35, 40)
Hanging “leg ups” 2 sets (12,15)



Saturday-Sunday (Rest with Cardio) *HIIT*


Definition of HIIT for me (30 minutes 2-3 minutes fast paced walk, 1-2 minutes intense running) 10 minutes on elliptical for 40 minute cardio workout