My Workout, Critique Appreciated

Kernunos

Monday: Biceps & Chest, 45 min low intensity Cardio & Abs

Tuesday: Back/Sholders & Triceps, 45 min low intensity Cardio & Abs

Wednesday: Legs, 30 min low intensity Cardio & Abs

Thursday-Saturday: Repeat

Sunday: Rest Day

I also do around 2 hours of Capoeira training 3 times a week and have been eating healthy, ie little or no drink, sugary rubbish or fast food.

I was mostly wondering if this traiing 6 times a week was perhaps too much, i have been doing this programme for around 4 weeks now and have seen a little improvement but not much, am i just expecting too much too soon. I have been a member of a gym for a few years now but have never seriously committed to it.

I'm 23, 6', 85 kg and not sure of my Body Fat, is there any lay-man way of figuring that out?

Sleepy

As long as you're lifting heavy you should be getting results on that. Are you eating enough post workout to give your body the nutrients it needs to build new muscle?

ali.c

What are you goals? it looks like alot of strength training to me on top of your other training. Most things that i have read recommend hitting each body part once per week, your hitting it twice. Also if its general conditioning your looking for (from your other post) maybe dropping three of these sessions in favour of something like crossfit style workout (www.crossfit.com) might be in order. if your not seeing results then a few things could be off. the most likely is your recovery and or diet. Muscles getting stronger inbetween sessions so adequate rest is essential. Also as sleepy said if your not eating enough good food post workout this could be an issue, you could post your diet for feedback.

Bodyfat, well you could get a callipers and measure it or you could guess it from the mirror, or you could post it here and ask for feedback. Most important question though is are you happy with your current state of leaness.

Kernunos

my main goal at the minute is getting my body fat down just a few notches, i am still a bit soggy around the middle. In New Zealand at the moment and going snowboarding for three months so i am trying to get my cardio and lower body fitness and flexibility up for that. Upper body i wil honest is a lot about vanity. Looking to build and firm it up a bit and ultmiately have my chest protrude more than my stomach .

My diet is a bit limited and odd. Food range has not really changed since i was around 5.

Breakfast (10:00) 5 Wheetabix with low fat milk, 4 slices wholemeal toast, Orange Juice

Workout (2-4:30)

Lunch (5:00) Scrambled Egg, 3 eggs, 3 wholegrain rolls, Protein Shake

Dinner (8:00) Potatoes & sometimes Stake

I am not working at the minute and so get up late and sleep around 1 so there is plenty of time between bed and my last meal. Spent my teenage years having toast just before going to bed so thats to blame a lot for a bt of a carb belly.

That cross-fit programme looks very good actuall Ali, that would what would be very interested in, might look it up over here

ali.c

Kernunos wrote:

Breakfast (10:00) 5 Wheetabix with low fat milk, 4 slices wholemeal toast, Orange Juice

Workout (2-4:30)

Lunch (5:00) Scrambled Egg, 3 eggs, 3 wholegrain rolls, Protein Shake

Dinner (8:00) Potatoes & sometimes Stake

The food in your diet is very clean but overall your diet could be improved. i wouldnt change the contents per say but the timing. Loads of info in the stickies, but your looking for 5-6 small meals a day and a lean source of protein at each meal. To lose fat you need to run a calorie deficit so calculate your requirement (its all in the stickies) and divide it across your meals. Its also really high on carb side of things except for lunch! Thats all that struck me really.

if you want to post up the contents of your workouts too (i think 6 sessions a week could be seriously affecting your recovery though i am open to correction).