Fitness Plan

airbus125

Just a quick one to see what you think of my new fitness plan.
I'm 6"2 and over 16 stone but I'm definitely not obese. People don't believe me when I say I'm 16 Stone.

So am eating very healthy, staying under the 1,990 calories recommended by myfitnesspal. Been doing classes in the gym for the past couple of weeks and a friend recommended weight training with a mixture of cardio so I have

Monday: Cardio/Arms
Tuesday: TRX + Legs
Wednesday: Chest
Thursday: Back
Friday: Arms
Saturday: Cardio + Abs
Sunday: Rest

Also taking 25G whey after workouts. The cardio will mainly be Ryde (spinning)
Kind of have a goal for toned body of Summer but I know it may not be enough time.

I need to drink more water throughout the day

Here's a few photos
http://imgur.com/heXao0Y
http://imgur.com/nzx1x5B

What do you think? Any recommendations?
Thanks

airbus125

I'm 16 By the way

shell182

Well done for making the changes anyway !

I'm no pro or anything..and I'm overweight but I'd lost a lot in the past year slowly.

first thing I'd say is give yourself a day off! everyone needs rest days.

Also I'd stick in more leg days ...I've found, personally that I started shedding weight big time from ramping up leg work...mainly squats. so good! Targeting bigger muscle groups lead to better results.

Also...do you think the protein is necessary ? IMO, if you have a balanced diet you don't need to be taking these supplements and extra calories! If anything, milk and chocolate milk are good for muscle repair after weight training.

I hope some of this is useful. keep going and well done

Chancer3001

Stick with the plan for 6 weeks.

Easiest bit is making a plan.

Discipline and determination and being sensible with your diet is 10000000000 times harder

Alf Veedersane

airbus125 wrote: »

Just a quick one to see what you think of my new fitness plan.
I'm 6"2 and over 16 stone but I'm definitely not obese. People don't believe me when I say I'm 16 Stone.

So am eating very healthy, staying under the 1,990 calories recommended by myfitnesspal. Been doing classes in the gym for the past couple of weeks and a friend recommended weight training with a mixture of cardio so I have

Monday: Cardio/Arms
Tuesday: TRX + Legs
Wednesday: Chest
Thursday: Back
Friday: Arms
Saturday: Cardio + Abs
Sunday: Rest

Also taking 25G whey after workouts. The cardio will mainly be Ryde (spinning)
Kind of have a goal for toned body of Summer but I know it may not be enough time

The hardest part is keeping the diet in check. What kind of carn/fat/protein breakdown do you typically get for your ~2000 kcal?

What does an Arms workout involve since its in twice? Back?

Also, unless you're really stuck for time on Saturday and just plugging anything in, you could probably benefit more from something else.

zubair

airbus125 wrote: »

Monday: Cardio/Arms
Tuesday: TRX + Legs
Wednesday: Chest
Thursday: Back
Friday: Arms
Saturday: Cardio + Abs
Sunday: Rest

Firstly, well done on making the change.

Personally, I think your exercise plan could be changed to make your life easier. As you're a member of a gym why not try some of their other classes too, I had always done my own workouts at home or in the gym but discovered doing classes is far better (for me). Most gyms have body tone or kettlebell classes, these are both very good and will cover the strength training part of your workouts. Generally, the schedules are put together to help members cover all the bases in the week.

Otherwise, I wouldn't split arms, back, chest over different days. Go with upper and lower body, you'll burn more calories doing full body workouts. Also, you can do core/ abs everyday it only takes 5-10 minutes to do this.

This is what i would suggest (quick draft):

Monday: Cardio + Core
Tuesday: TRX
Wednesday: Lower body + Kettlebells + Core (15 mins)
Thursday: Rest
Friday: Upper body + Core
Saturday: Cardio + Core
Sunday: Rest

airbus125 wrote: »

So am eating very healthy, staying under the 1,990 calories recommended by myfitnesspal.

Important thing to remember is diet is more important than exercise, this is where you need to be more disciplined. Seems like you have this right but it would be helpful if you gave us a typical day's diet plan.

airbus125

shell182 wrote: »

Also I'd stick in more leg days ...I've found, personally that I started shedding weight big time from ramping up leg work...mainly squats. so good! Targeting bigger muscle groups lead to better results.

Also...do you think the protein is necessary ? IMO, if you have a balanced diet you don't need to be taking these supplements and extra calories! .

Thanks for that, Saturday is a quick day with a 30min HIIT spinning class and was just gonna do a 30 min arm session but will most likely change that to more legs.

I just have the protein there just to help with muscle gain and I can afford it in terms of calories as without I get a warning on myfitness pal saying that I'm under eating.

Chancer3001 wrote: »

Stick with the plan for 6 weeks.

Easiest bit is making a plan.

Discipline and determination and being sensible with your diet is 10000000000 times harder

I've stuck with the classes for the last 3 weeks and eaten healthy all through that so hopefully this works out
Really motivated and determined :D

Alf Veedersane wrote: »

The hardest part is keeping the diet in check. What kind of carn/fat/protein breakdown do you typically get for your ~2000 kcal?

I'll attach a screenshot of today's my fitness pal and tell me what you think or what you recommend

Alf Veedersane wrote: »

What does an Arms workout involve since its in twice? Back?

Arm Day is
Standing Biceps Cable Curl
EZ Bar Curl
Alternate Hammer Curl
Concentration Curl
High Cable Curl

The 2nd abs day was just going on the EZ bar curl and high cable curl.

Alf Veedersane wrote: »

Also, unless you're really stuck for time on Saturday and just plugging anything in, you could probably benefit more from something else.

I'm going to do more legs.

zubair wrote: »

Otherwise, I wouldn't split arms, back, chest over different days. Go with upper and lower body, you'll burn more calories doing full body workouts. Also, you can do core/ abs everyday it only takes 5-10 minutes to do this.

Since I only have about 2HRS in the gym do you think that it would would be better to do full body workouts with a less focus on individual areas as in only do 2 back exercises instead of 5?

Thanks for the the schedule. Just that I only have just over 1HR on Monday's and have to go at certain times with the gym being so busy now. Could be ages waiting for a bench.

zubair wrote: »

Important thing to remember is diet is more important than exercise, this is where you need to be more disciplined. Seems like you have this right but it would be helpful if you gave us a typical day's diet plan.

Attached


Thanks everyone, really appreciate it

airbus125

Today's Food

Paddy_PT

Pm me with your goals etc and I will go through your plan with you. I think a few changes can be made for maximum results

Alf Veedersane

Arm day is a waste of your time for the most part. There isn't enough aviation to warrant all that time. And your triceps are bigger than biceps. Include more tricep work if you want more size in your arms.

Get more compound work inta ya if you want to work hard. Keep one of the curl exercises and include them as part of a more beneficial workout session.

shell182

airbus125 wrote: »

Today's Food

If your working out and eating like this your under- eating an awful lot! I know my fitness pal gives a warning if its too low but it doesn't mean you should be eating such little calories.

If the recommended intake of calories for a man is 2500 and your taking in say 1100 thats a crazy calorie deficit WITHOUT working out...I'd be passing out with that kind of deficit.


others might disagree but don't go so extreme starting out and it'll be easier to maintain and ramp up in the future

zubair

airbus125 wrote: »

Today's Food

Cheers, looks like paddy pt is going to help you out, which is great.

On the diet, 6 slices of bread, is this right? I'd reduce this. Seems like your lunch is a salad sandwich, lose the bread and have another chicken breast.

Also, avoid the fat free dairy. low fat dairy often has higher sugars/carbs. At least change the yogurt, get whole milk natural yogurt and throw some blueberries/ raspberries etc. in there.

Just in case, you entered the chicken breast as 100g, I'm guessing this should be around 150+.

airbus125

PM'd you Paddy_PT

airbus125

This is the full body I was thinking about, every 2nd day

Day 1 -
Barbell bench press
Barbell Incline Bench Press
Incline Dumbbell flyes
Cable Crossover
Triceps Pushdown
Lying Triceps Press
Seated calf Raise

Day 2-
One Arm Dumbbell Row
Wide -Grip Lat Pulldown
Standing Pull Down
Straight Arm Pulldown
Barbell Curl
Incline Dumbbell Curl
Overhead Cable Curl
Bent Knee Hip Raise
Crunches
Oblique Crunches

Day 3
Dumbbell Shoulder Press
Side Lateral Raise
Front Cable Raise
Dumbbell Shrug
Seated Calf Raise
Calf Press on Leg Press

Day 4
Barbell Squat
Leg Press
Leg Extensions
Romanian Deadlift
Lying Leg Curls
Bent - Knee Hip Raise
Crunches
Plank

What do you think?
Thanks