10 weeks 4inches

jack87

Hi Guys

Long time reader but not much of a poster

Was just wondering if i could get some advice

In general my aim is to effectively trim up, lose the inches from my waist (4inches), strengthen up, and tighten up.

Currently i am running 30mins at lunch during work, after work then i have various sessions in the gym, generally a mix between 30-45 mins cardio (spin class or treadmill @10.5km/hr) followed by a weights program (which covers in my view the most important exercises, Bench Press, Dead Lift, Weighted Squats, Chest Flys, Barbell Row - ) Lack of weight training is down to work and time constraints.

Question is, i have 10weeks to get lean, is it possible with this setup? Also with a high enough intensity, does this warrant protein supplements?

Personal Details

Male
5'10
86.5kg

Advice and criticism greatly appreciated

Thanks

Duck's hoop

Was sure this was a jelqing quest. Well played.

chuckyarelaw

jack87 wrote: »

Hi Guys

Long time reader but not much of a poster

Was just wondering if i could get some advice

In general my aim is to effectively trim up, lose the inches from my waist (4inches), strengthen up, and tighten up.

Currently i am running 30mins at lunch during work, after work then i have various sessions in the gym, generally a mix between 30-45 mins cardio (spin class or treadmill @10.5km/hr) followed by a weights program (which covers in my view the most important exercises, Bench Press, Dead Lift, Weighted Squats, Chest Flys, Barbell Row - ) Lack of weight training is down to work and time constraints.

Question is, i have 10weeks to get lean, is it possible with this setup? Also with a high enough intensity, does this warrant protein supplements?

Personal Details

Male
5'10
86.5kg

Advice and criticism greatly appreciated

Thanks

Get doing some HIIT instead of just running for 30 mins.

Get doing some burpees too.

Make sure your technique for squats etc is good etc.

thegreatiam

jack87 wrote: »

Currently i am running 30mins at lunch during work, after work then i have various sessions in the gym, generally a mix between 30-45 mins cardio (spin class or treadmill @10.5km/hr) followed by a weights program (which covers in my view the most important exercises, Bench Press, Dead Lift, Weighted Squats, Chest Flys, Barbell Row - ) Lack of weight training is down to work and time constraints.

I would ditch the chest flys and replace with pull ups, dips and overhead press. The flys really only get the pec a small muscle, the ones i recommend target a much larger group of muscles and will effect your body appearance more.

Add weight to the bar each work out. if you're not doing that then you won't progress.
after the 10 weeks is up you can re asses if you still need work on your pecs.

Prioritise the weights over the cardio, or do them on alternate days. The weights will have more impact on the shape and tone of your body, the cardio will just burn calories.

I would replace the 30-45 mins cardio in the evenings with some hiit as chuckyarelaw suggests.

Running at a steady pace is a bit pointless. Hit it hard 100% effort for a minute then rest pace for a minute, alternate for 20-30 minutes will be better.

As for protein supplements that depends on the rest of your diet. if you are getting around 150g+ of protein from your diet then there is no need for supplements. try to aim for 150g of protein from food if you are dieting, rather than take unnecessary supplements which will leave you hungry and unsated and you are just making it harder to stick to a diet.

Stench Blossoms

thegreatiam wrote: »

As for protein supplements that depends on the rest of your diet. if you are getting around 150g+ of protein from your diet then there is no need for supplements. try to aim for 150g of protein from food if you are dieting, rather than take unnecessary supplements which will leave you hungry and unsated and you are just making it harder to stick to a diet.

This.