any ideas?

mobile w

was wondering if people could give me some advice on my routine etc., was planning on going to a PT but recessionary times and all that. besides it seems from my daily creeping here that people on this are as knowledgable as any PT im likely to find.
male, 5'10 83kg. ideally wouldnt bulk up hugely but rather drop bf% and tone up, i understand that they are not mutually exclusive but am i on the right track?

i am playing sport and also look to increase strength in compound lifts etc.
so here it is;


day 1
chest/bicep/legs

bench (increase weight reduce reps)
decline flyes/ez curls(10x3)[the ones with '/' are supersets]
incline press/hammer curls(10x3)
cable crossover/rev ez curl(10x3)
leg press (increase weight reduce reps)
deadlift (increase weight reduce reps)

day 2
back/shoulders/tricep

upright row (increase weight reduce reps)
military press (10x3)
lat pulldown/tri pushdown(10x3)
vertical traction/skullcrushers(10x3)
lateral raise/rotator cuff(10x3)
hyperextensions

monday-day1
tuesday-spin class
wednesday-day2
thurs-spin class
fri-off
sat-day1
sun-day2


when it comes to diet i do sometimes stray, id say once a week ill cheat in some way be it a pizza or chinese or something, but generally think im not too bad. im out on the sauce once a week also.

breakfast
actimel
flanavans bread w/ philidelphia light x2

lunch
brown bread sambo w cheese, chicken, pesto, lettuce, onion.
soup

dinner
steak w/ potato(mashed or baked)
or chicken noodle stir fry or chicken/pesto wheat pasta w/ grated cheddar

bed snack
bowl of cereal

2l+ of water
no supplements currently.

advice on my diet is also more than welcome; i realise i dont have enough greens but im trying to increase. not taking any supplements currently, are there any you think i should be looking at to help me with my goals? im not looking for perfection in diet but is something like this ok if i was looking to shed a few lbs and get in better nick?

thanks for the help folks.

stephentbb2000

Hi, i am a PT myself and also a fitness instructor in the Defence Forces. There is never anything wrong with a persons training ideas as it promotes a better lifestyle. But there is a better way to structure and implement a programme to see more efficient results.

Just a few quick points with out bogging you down with detail, first of all your BMI is above 25 which it should be below unless you are of muscular build etc. To do this Cardio work initially would be of greater benefit.

Your training schedule should be revisited as Sat/Sun/Mon are all Resistance training (as a beginner this probably should be broken up). Its very important to get the correct reps and weight and balance if you specifically want to target Strength.

You have no Flexibility in your programme or core body work which many people over look with negative consequences.

cc87

Squat.

Improving your diet will go a long way to dropping a bit of weight

Get rid of the bread for breakfast, try porridge or scrambled eggs, easy and fast to make.

Like you said yourself, you need more fruit and veg. Try to up the veg count and reduce the potatoes and pasta.

Get rid of the bowl of cereal before bed, eat something more fat and protein based. Some people like cottage cheese, i dont.

No offence to the above poster but dont worry bout bmi and your spinning should help drop a few pounds. Any idea what your bodyfat is now?

mobile w

thanks for the help lads. ye realise i do need to pay more attention to my core alright, was trying to shift some fat before getting stuck into it but i suppose thats a pretty simplistic way to look at it. i do spend about 10 mins a day on my flexibility because im terrible in that regard.

unfortunately dont have access to a squat rack and doing them on smith machine feels very uncomfortable to me. any other options with similar benefits? i realise the importance of them.

will do re the porridge for brekkie and dropping the cereal snack. i find it very difficult to drop the carbs. pasta, bread, spuds are part of pretty much every meal i have, at least in some capacity. thats why i switched to brown/wheat alternatives. is this ok? im trying a bit of a lifestyle change as opposed to a diet as such, just think its unrealistic for me to lose it completely.

ye mate amnt too concerned about my bmi, ive always had a stocky enough build so weight can be a bit decieving. not too sure about bf% but i definitely wouldnt consider myself 'overweight'.

ive been lifting for about 3 months now and feel ive made good benefits strength wise.

fourth set;
bench:105x4
deadlift:135x4
row:90x4
military press:60x4

Transform

you are training using a bodybuilder type program (4 different exercises for chest alone is just nuts!!!) yet you want to be and move more athletic - it just does not add up?

- are you foam rolling
- are you doing any power work e.g. olympic lifts, some lateral hops, box jumps, kettlebell swings/snatches/C&P?
- what limitations do you have with your mobility? what are you doing about it?

i would recommend you do 2-3 different full body programs per week (4-7 exercises in each session - less if you are going heavy) with varying exercises in each session and stop the 'pumping' if you want to move like and be an athlete.

All the best