Opinions on Training Routine and Diet

cousin_borat

Hows it going lads,

I would greatly appreciate it if you could throw an eye over my routine and suggest if it's appropriate for my current aims. I started two weeks ago. The aim initially is to reduce body fat %. Also based on my body fat % what timeframe I should set to achieve my goal %.

I know theres alot of information below but I don't want to be vague in any form, also I'd like to be able to look back at this in a couple of months and see that I've progressed.

Height: 6 3"
Weight: 193 I think the weight is ok but want to convert fat to lean mass.
Body Fat %: 23.8% Goal: 16%, longer term 12/13%

Can't remember all my stats at the mo
Neck: 16"
Arms: 13.5"
Waist: 37"
Calves: 17"

The only supplement I'm currently taking is Casein protein (will substitute with Whey for mornings and post workout). I havent started taking creatine yet as I see that later on when I get the body fat % down and want to make bigger muscle gains. Is this correct?

Would you recommend starting to take Glutamine?

I'm not doing abs yet since I want to lose the body fat first, expecially around the belly area. Should I start doing abs now?

Any suggestions around Routine and/or Diet welcome.

Cheers

*********************

Diet: Generally have 4 meals per day. Below is a typical example. Dinners, Fish at least 3 times a week and chicken or steak on the other days.
I've been taking Casein Protein in the mornings and after training up to now but I'll change that to Whey and maybe take the Casein at night instead.


Typical Diet:
8AM
bowl all bran
cup of skimmed milk
banana
2 toast
butter
jam

11AM
Protein Powder

1PM
brown bread roll/bread
chicken
mayonaisse
banana

3:30PM
x2 portions of fresh fruit


Training 6pm: 18:00 - 19:15

19:30PM
Protein Shake


20:30PM
2 x Salmon Fillets
1 Cup Pasta/Cous Cous/Bulgar/Potato
2 servings of veg: Broccoli/Turnip/Mushroom/Peas/Cauliflower/

21:30
Danone Yoghurt

***********************************************

Training Programme:
For each exercise I perform 4 sets
1st set 10/12 reps as warm up
2nd Set: 8 reps, heavier weight
3rd: 6 reps, increase weight
4th: 4 reps, 70/80 % of maximum weight
Bench press, Squats, etc all done on a Smith Machine since Jackie Skellies in Swords and no benches for these.

Monday: Chest
* Bench press
* Incline dumbell press
* Chest dips

Tuesday: Shoulders
* Military press
* Side laterals
* Rear laterals
* Shrugs

Wednesday: Biceps/Triceps
* Close grip bench press
* Skullcrushers
* Barbell curls
* Incline dumbbell curls

Thursday: Off

Friday: Back
* Deadlift
* Barbell row
* Chin ups
* Seated row

Saturday: Legs
* Squats
* Leg press
* Leg extensions
* Leg curls

Cardio:
16 minutes near highest setting, maximum intensity on one of stepper/rowing machine/cross country after weights.

monkeyman

You might want to eat something a bit closer to the workout. Besides the 2 bits of fruit, you are leaving 5 hours between a sandwich and a workout

And I'd say someone more qualified than me might have something to say about the way your routine is split as well.

cousin_borat

Thanks for the feedback Monkeyman

Homer J Simpson

There's nothing wrong with your diet you have that spot on. Your routine needs to be changed. 3 days a week is enough to be working out. Sleep\ rest are a vital component of building muscle mass as well. Talk to an instructor in your gym and they will advise you best.

cousin_borat

Thanks Homer,

I like the 5 day split (time permitting) in that you can give maximum effort to each body area during each session. I will however talk to an instructor about whether a 3 day would be better.

DonkeyKong

your diet should be made up of 200g protein at least spread even throughout the day, i usually have about 5-6 meals a day (including 2x protein shakes with milk) each meal has about 30-35g protein (on top of this after workouts i take 20g protein mixed in water with a banana for easier uptake of protein)

for losing weight u should still take high amounts of protein but maybe cut well back on your fat intake (<40g/day) and carbs cut to about 300g/day. altogether a calory intake of about 2300 cals is good. remember the weight wont shift in a week or two. probably give it a month and see how the weight is falling off, its taken me a year to get to my BF% of 10 so bare with it.

concentrate both on cardio and high reps (10-12) this helps burn fat and tone muscle

low reps (with heavy weights) builds muscle so maybe every few weeks vary the workout and do heavy weights instead of light.

its all about fooling your body to adapt!!!

just stay with the program and dont quit! think of the results!!!!!!

cousin_borat

Nice one thanks,

It's useful to know how long it took you to get your BF to 10% as I don't know what sort of time frame to set going from 23% to your range.

Transform

200g of protein per day!! Wayyyyyyyyyyyyyyyyyyy excessive.
Borat here is the pro opinion - move more at 23% BF you need to be doing lots more cardio at a medium intensity e.g. 10kph jog on treadmill or lower if needed for at least 25mins 3-4 days per week. The level needs to be so low you can easily carry on a conversation.

Cut the cheap caesin protein and go for natural foods again this is in relation to your current level, i personally do not think its necessary.

Oh and i have maintained a 5% BF for as long as i have been testing (8 years now) so yes it takes ages and be persistant. Not that this qualifies me to give advice on this but it helps i work in this industry. All the best

logic1

Transform wrote:

200g of protein per day!! Wayyyyyyyyyyyyyyyyyyy excessive.
Borat here is the pro opinion - move more at 23% BF you need to be doing lots more cardio at a medium intensity e.g. 10kph jog on treadmill or lower if needed for at least 25mins 3-4 days per week. The level needs to be so low you can easily carry on a conversation.

Cut the cheap caesin protein and go for natural foods again this is in relation to your current level, i personally do not think its necessary.

Oh and i have maintained a 5% BF for as long as i have been testing (8 years now) so yes it takes ages and be persistant. Not that this qualifies me to give advice on this but it helps i work in this industry. All the best

Transform every post you make recently you seem to refer to yourself as the pro and drop unsublte hints that you work in the industry.

You also claimed to be a pro athelete.

What exactly do you do in the industry? Agree with the cardio advice btw

.logic.

cousin_borat

Great feedback Transform and I see your point regarding cardio. However I would like to keep the resistance training going in order to convert fat to muscle.

In terms of body fat % at 23 this is way to high. However differentiating this from body weight, at 194 pounds it is not far off considering I'm 6 3".

I would do more cardio after weight training but I believe that anything more that 20 minutes and you start to deplete muscle instead of fat.

Perhaps the solution is to change to a 3/4 day split and do about an hour long cardio session on the days with no resistance training?

logic1

cousin_borat wrote:

Great feedback Transform and I see your point regarding cardio. However I would like to keep the resistance training going in order to convert fat to muscle.

You can't convert fat to muscle. Only lose one and gain the other. No conversion occurs.

In terms of body fat % at 23 this is way to high. However differentiating this from body weight, at 194 pounds my it is not far off considering I'm 6 3". I would like to convert this fat to muscle.

Again you have to lose the fat and put on lean mass. At 23% and 194lbs you have approx. 44lbs of bodyfat. At 165lbs you'd have 10% bodyfat with your current composition. Are you small framed?

I would do more cardio after weight training but I believe that anything more that 20 minutes and you start to deplete muscle instead of fat.

After weight training you'll be pretty glycogen and ATP depleted anyway. Best method is to split the cardio away from the weight days and have a small meal an hour or so before cardio work. Also the inate fear many people have of burning muscle instead of fat is largely unfounded. Unless you're heavily muscled or dieting for a show it's not going to make a huge difference to you, you can't lose what you don't have.

Perhaps the solution is to change to a 3/4 day split and do about an hour long cardio session on the days with no resistance training?

A 4 day split would probably suit you better with light cardio after one of the weights days and longer cardio sessions on the off days.

.logic.

cousin_borat

Excellent,

I would be reasonably fit, (5Km in 20 minutes on treadmill) so I wasn't especially happy about not doing more cardio work. I'm happy to have a 4 day split with dedicated cardio days where I'm not depleted.

I have large bones so even though I'm carrying excess BF it's spread evenly over my body.

daveirl

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