Signed up for a new program at my gym..

Danger781

What I asked for was a 3 day program with the main target being weight loss, so as you can guess I was expecting to have majority cardio with some core work..

This is what I got:

Day 1

Warm up:
Bike for 6 - 8 mins

Body conditioning:
Leg Press - 3 x 15
Leg extension - 3 x 15
Leg curl - 3 x 15
DB lunges - 4 x 12
Calf Raise - 4 x 15

Core:
TRX crunch - 2 x 20
Reverse curl - 2 x 15
KB twist - 2 x 20 seconds
Back extension - 3 x 12

Cardio:
Treadmill L5+ - 8 mins
Cross Trainer 30/30 - 10 mins
Stepper L4+ - 8 mins

Day 2

Warm up:
Treadmill flat - 6 mins

Body conditioning:
Lateral raise - Frontal raise - 3 x 12
DB Shoulder press - 3 x 15
Upright row - 3 x 12
Lat pull down - 3 x 15
Incline DB curl - 3 x 15
Preacher curl - 3 x 12

Core:
Ab crunch - 2 x 20
Ab cycle - 2 x 20 seconds
Plank - 3 x 30 seconds
Back extension - 3 x 12

Cardio:
Treadmill L5+ - 10 mins
Cross Trainer 30/30 - 10 mins
Bike Tabatha 20/10 - 6 mins

Day 3

Warm up:
Bike for 6 - 8 mins

Body conditioning:
DB chest press - 3 x 15
DB chest fly - 3 x 12
Cable crossover - 3 x 12
Tricep kickback - 3 x 12
Tricep dips - 3 x TF

Core:
Ab crunch - 2 x 20
KB twist - 2 x 20 seconds
Hanging knee raise - 2 x 20 seconds
Oblique dips - 2 x 15
Back extension - 3 x 12

Cardio:
Bike tabatha 20/30 - 10 mins
Cross trainer L4+ - 10 mins
Stepper L4+ - 6 mins

I'm not quite sure what to make of it. I really wasn't expecting so much weights. What do ye think?

My original plan was to work on a caloric deficit, lose my excess weight, and then put on muscle.

Hanley

Their plan is far superior to your plan.

Danger781

So I should stick to it in other words?

Brian?

Danger781 wrote: »

So I should stick to it in other words?

Yes. It's not perfect by any means, but it's in the right direction.

Danger781

Okay, cool. Thanks lads.

One quick question though. I'm going to be aiming for a calorie deficit. Should I still be making an effort to increase protein intake? Or just worry about the calories I'm consuming?

Hanley

Danger781 wrote: »

Okay, cool. Thanks lads.

One quick question though. I'm going to be aiming for a calorie deficit. Should I still be making an effort to increase protein intake? Or just worry about the calories I'm consuming?

Bodyweight in lbs x12 = kcals
Protein = 1 to 1.5g per lb of bodyweight

Danger781

Hanley wrote: »

Bodyweight in lbs x12 = kcals
Protein = 1 to 1.5g per lb of bodyweight

But if weight loss is my goal, should I not be on reduced calories?

By what you said I should be eating in the region of 2200 cals

Burkatron

Danger781 wrote: »

Hanley wrote: »

Bodyweight in lbs x12 = kcals
Protein = 1 to 1.5g per lb of bodyweight

But if weight loss is my goal, should I not be on reduced calories?

By what you said I should be eating in the region of 2200 cals

So you're 183lbs? At that weight 2200 is in the ball park as your maintenance calories are in the 2,500-2,900 range depending on activity!

Mellor

Danger781 wrote: »

But if weight loss is my goal, should I not be on reduced calories?

By what you said I should be eating in the region of 2200 cals

When people taking about increasing protein intake, they mean increase the % of calories than come from protein, not just add it on top.

You still eat a calorie deficit, you just make sure you are getting enough protein.
so if you are around 185lbs. Then eat 2200 cals including 185+g protein.
That much protein is only 740 calories, so lots more food need to hit the daily limit.

Danger781

Ah, okay. Exactly what I wanted to know.