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help me with regime...PLEAAASE

  • 10-02-2009 11:59PM
    #1
    bomberboy
    Closed Accounts Posts: 11 ✭


    hey guys

    Ive been on these threads for a good while and have found it a great source for fitness and workout info, i was wondering if you guys could help me with my workout/diet.

    Im a 21year old male who has had a extremely overindulgent Christmas period!!! 5'10 88kgs.

    i, predictably enough, want to lose the extra layer of fat that i put on and gain muscle and body tone.

    my workout regime is like this

    each day has 15/20 mins cardio

    Monday; chest, legs & shoulders

    Bench press
    incline dumbbell press
    dumbbell flyes
    cable flyes

    military press
    lateral raise

    leg press (struggled technique wise with squats)

    Tuesday; arms, back

    hammer curls
    Incline curls
    EZ bar curls

    Tricep pushdown
    dips

    deadlift
    lat pulldown
    hyperextensions
    upright rows

    Wednesday; Spin class

    Thursday; repeat.


    my standard diet is like this;

    breakfast
    1/2 slices of brown bread and jam.

    snack
    whey shake

    lunch
    chicken, cheese and relish wrap

    snack
    whey shake

    dinner
    something like pasta with pesto, cheese and chicken dish.

    i know that my diet is not perfect but is it good enough that if i didn't snack outside it and if i worked out, would i be capable of losing the fat and gaining muscle mass.


Comments

  • #2
    Colm_OReilly
    Registered Users, Registered Users 2 Posts: 3,577 ✭✭✭Colm_OReilly


    Your workout could do with a lot of improvement. You need to stop with all the minor, isolation exercises and do compound lifts.

    CrossFit would suit your needs. Go onto the site, pick a workout that seems fun/manageable, scale the weight/reps to a level you think you can get done in 10-15 minutes and do it. You'll be in and out of the gym quicker, feel like you've really worked out and you will see results.


  • #3
    Roper
    Closed Accounts Posts: 6,448 ✭✭✭Roper


    I was actually going to say what a decent routine it is. One major compound lift in each session with some supplementary work. Could be better (what programme couldn't). On Tuesday I'd do something better for your back. Like pull ups or assisted chins. It would help of you posted sets and reps though.

    If you're struggling with tech on squats, just concentrate on getting it right. It will aid your overall flexibility as well.


  • #4
    bomberboy
    Closed Accounts Posts: 11 ✭bomberboy


    thanks for the response guys. how does the workout look inrelation to fat loss in conjunction witht the rough diet guide above?is that diet reasonable for fat loss?


  • #5
    AARRRGH
    Closed Accounts Posts: 12,382 ✭✭✭✭AARRRGH


    Some people here are obsessed with compound exercises, so don't let the criticism get you down. I'm assuming you just want to build a bit of muscle, lose some weight and basically look and feel better?

    You could probably reduce some of the chest work and add some more leg work.

    Your diet is ok, but you aren't eating very much. Also, I don't see any fresh fruit or vegetables.


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