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my diet/workout needs to be ammended, any ideas..?

  • 13-08-2011 6:16pm
    #1
    dumbbell
    Closed Accounts Posts: 114 ✭✭


    Hey Guys, So am looking for some help on my routines as Ive been loosing energy and motivation lately as well as been floored.
    My first goal was to join a gym and I was to drop some weight, belly fat and put on nice definition (not arnie style but built, simular to a UFC middle weight lookalike LOL)
    Anyway with my diet is pretty decent shape and a routine I sen gains and weight loss.
    I was doing a 40min spin class each sat/sun and mostly upperbody weights every second day without fail. even on spin days, how ever I heard that was pissing into the wind and when got advise on changing from 12 reps x 3 to 8 reps by 4.. energy levels seriously crashed LOL

    OKAY so heres my questions

    I want to drop my naval size alot, am happy with the rest of me but I am afraid if I focus on more cardio ... will I loose my strenght and muscle that I have gained over the last few months?
    my work out what am doing as of now is

    incline dumbbell benchpress - 25kg 10reps x 4
    decline dumbbell benchpress- 25kg 10reps x4
    fat flies - 17.5kg 8reps x 4
    dumbbell shoulder press - 22.5kg 10reps x 4
    Lat pull down - 63.5kg 10reps x4
    Lat Row - 45kg 10reps x4
    Bicep cable curl - 55kg 10reps x 4
    Tricep cable pulldown - 61kg 10reps x4
    Hamgstring curl - 41kg 10reps x 4
    Leg press machine. 190kg 12reps x 4

    i did do leg stuff on cardio days but it feels like to much weights for one session to want to put on muscle :(:confused:

    Core exersize - am not sure of the namesill edit this part later.

    diet

    morning - porridge - low fat milk, honey
    mid morning - 3 poched eggs, rasher, beans,
    lunch - chicken wrap or veg soup and chicken dish with baked spud.
    before gym - 100% USN whey.
    after gym - USN anabolic whey OR syntha 6
    dinner - steak or chicken and stuffing wrapped in rasher or cheese sauce. spud, bit of veg
    bed time - casien shake

    days i dont got he gym i only take one shake and replece the evening casien with an omlette or boiled eggs with beans

    suppliments - seven seas multi vit, bio fish oil, milk thistle, joint care cyndryotin / glucsomine



    Basically whats the best way to alter my weights work out, it must be to much for one session??

    how many days of cardio do i need be in body pump or spin classes in my gym to drop the naval but keep my muscle?

    and is the before gym shake necessary?


    ANY FEEDBACK much appricated lads. just nackered and dont want to drain myself and not go the gym


    thanks in advance


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