Advice on new workout routine and diet

gazzer

Hi folks.

As the title says I am looking for some advice on a new workout routine and diet that I looking to start from Monday 28th February

I have been working out pretty hard for the last year doing mainly compound exercises 3 times a week. Did loads of squats, deadlifts, chest press etc. I also did the squats and milk workout routine for 6 weeks just before xmas. I have put on a stone in the last year and although some of that extra weight is muscle I know there is some fat also.

At the moment I am 14 Stone. I am 5ft 10. I havnt a clue as to my body fat but I definately have a bit of a belly. People in work tell me I look pretty tones but when I look at myself sideways in the mirror that beer belly look is there. I tended to just eat whatever was around me when I was bulking up. I was drinking litres of milk a day and I wasnt shy to McDonalds and the like

Anyway I want do a new routine that will enable me to keep any muscle I have gained but to lose body fat. I have done out a routine that I hope some of you here would not mind looking at and all comments/criticisms are welcome

FULL BODY WORKOUT (MON/WED/FRI) 12.30pm - 1.30pm
Bench Press 4 x 5
Super Set with
Bar Pull Ups 4 x 10

Squats 4 x 8

High Step Jump 4 x 20
Super Set with
Lunges (Each Leg) 4 x 5

Stn Shoulder Press 4 x 8
Super Set with
Power Band Chest 3 x 30

Seated Inc DB Bench 3 x 5
Superset with
Med Ball Cross Over 3 x 10

DB Curls 3 x 8
Superset with
Triceps Pushdown 3 x 8

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Cardio and Abs (Tues and Thurs) 8.30am - 9.45am
15 Mins on Threadmill (1 min at normal pace, 30 seconds as fast as I can go)

15 Mins on Bike (2 Mins Normal Pace, 30 seconds as fast as I can go)

Another 15 mins on Threadmill (1 min at normal pace, 30 seconds as fast as I can go)

20 mins of Ab exercises (Its a long time since I did any ab exercises so all suggestions welcome

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I want to keep Saturdays and Sundays free. I always tended to do my workouts on weekdays. I like my lazy weekends

I was planning to do the above workout for 6 weeks initially and see how that goes. Is that too short a time frame or is it ok.

As for my diet

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Breakfast (8am) Scrambled Egg, Toast and a half pint of milk I plan not to have breakfast on the mornings I do cardio. I figured I might burn more fat on an empty stomach. Is this a wise move?

Mid Morning (11am) 2 slices of wholemeal break and Peanut Butter. A cup of tea

Lunch (1.45pm) 2 slices of turkey, Can of tuna, 1 tomato, Coleslaw, lettuce and some balsamic vinegar

Afternoon. I am very busy in work during the afternoon and am on my feet all day. I was thinking of perhaps having a protein drink while I am on the go.

Dinner (7pm) Wholemeal rice with Chicken Tikka/Korma/Balti or
Pasta Bolognaise (whole grain pasta) or
Pasta with veg and Cod ( I hate Salmon) or
Steak, steamed veg and potatoes
Glass of milk

Bedtime (10.30) Glass of milk

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I take some supplements so was going to continue to do this.

Flaxseed Oil
Multi Vitamin
CoQ10
Echineacha

I usually go out one night a fortnight and have about 5 pints. I plan to change this and perhaps have white wine instead when I go out.

So what do you think? Do I have a good plan or is it all over the place? I would really appreciate any help with this and thanks a million for taking the time to read it.

G.

Goin90

Probably one of the most important things you need to keep in mind when trying to lose fat is that you have to take in fewer calories than you use. Cut out the alcohol also; it won't do you any favours in terms of fat loss.
Milk would be a good place to start IMO if u you need to cut out further calories.

Dadster

Goin90 wrote: »

Probably one of the most important things you need to keep in mind when trying to lose fat is that you have to take in fewer calories than you use. Cut out the alcohol also; it won't do you any favours in terms of fat loss.
Milk would be a good place to start IMO if u you need to cut out further calories.

I would agree with this but also cut out pasta/potatoes/ any excess carbs and you will be amazed at the improvement. I lost almost a stone in six months by reducing carbs.
Your workout is ok but periodization would be of great benefit. You can google this to get more info and programs.

cc87

Dadster wrote: »

.
Your workout is ok but periodization would be of great benefit. You can google this to get more info and programs.

Why would periodization help him at all??
He has mentioned that he will review his program in 6 weeks, if that is what you mean by periodisation.

Is there a reason you feel the need to change your program? If your old one was working, would it be worth keeping it going but simply reducing your calorie intake in order to lose some of the extra weight.

OP why did you drop deadlifts from your workout??

Is there a reason you have your sets/reps designed the way they are, why 3 sets for some exercises 4 for others, 5 reps for some, 8 for others??

It would be worth looking at throwing in dips and push ups into your program.

In terms of dropping bodyfat, diet is where its at. Try dropping the bread a bit, it looks like you have 3/4 slices a day. For your dinner try to increase your veg portions and reduce the pasta/potatoes.

You could try water instead milk as well before bed.

Dadster

cc87 wrote: »

Why would periodization help him at all??
He has mentioned that he will review his program in 6 weeks, if that is what you mean by periodisation.

Is there a reason you feel the need to change your program? If your old one was working, would it be worth keeping it going but simply reducing your calorie intake in order to lose some of the extra weight.

OP why did you drop deadlifts from your workout??

Is there a reason you have your sets/reps designed the way they are, why 3 sets for some exercises 4 for others, 5 reps for some, 8 for others??

It would be worth looking at throwing in dips and push ups into your program.


Yes he did mention that he intends to review the program in 6 weeks hence the advice on looking into periodization. I can personally vouch for the effectiveness of it and as a PT advise all of my clients to at least try it before they criticise it. The purpose of periodized body building is to sequence specific types of strength training in order to obtain maximum gains. It allows for the individual to reach maximum hypertrophy, muscle tone or muscle definition by designing their own program based around their own needs.

Transform

Dadster wrote: »

cc87 wrote: »

Why would periodization help him at all??
He has mentioned that he will review his program in 6 weeks, if that is what you mean by periodisation.

Is there a reason you feel the need to change your program? If your old one was working, would it be worth keeping it going but simply reducing your calorie intake in order to lose some of the extra weight.

OP why did you drop deadlifts from your workout??

Is there a reason you have your sets/reps designed the way they are, why 3 sets for some exercises 4 for others, 5 reps for some, 8 for others??

It would be worth looking at throwing in dips and push ups into your program.


Yes he did mention that he intends to review the program in 6 weeks hence the advice on looking into periodization. I can personally vouch for the effectiveness of it and as a PT advise all of my clients to at least try it before they criticise it. The purpose of periodized body building is to sequence specific types of strength training in order to obtain maximum gains. It allows for the individual to reach maximum hypertrophy, muscle tone or muscle definition by designing their own program based around their own needs.

so what do you suggest, in detail?