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2005/08/29, 05:22 PM
Hey everyone. I just found this site today and instantly started my fitness plan and just got back from working out :)!
My fitness plan looks like this currently.
Monday | Day 1 - back - shoulders
Tuesday | Day 2 - biceps - triceps
Wednesday | Day 3 - rest
Thursday | Day 4 - chest - legs - calves
Friday | Day 5 - biceps - triceps
Saturday | Day 6 - rest
Sunday | Day 7 - rest
Basically, I'm interested in taking off about 30 lbs. I'm currently 5'6 at 205 lbs. I looked at a chart, and it said that I am obese according to that information. Now, I would say I'm overweight and a bit out of shape, but I'm hardly obese. I wrestled for most of my life, but I've had two (2) knee surguries so that kinda stopped my wrestling career. Now, 2 years later I've gained about 50 lbs (I wrestled at 150ish lbs). So, I'm looking to tone up some with that workout I posted above, and also hope to lose about 30 lbs, I hope :)...
Anyways, I was interested in adding some cardio and ab workouts into my fitness plan, and was hoping someone could tell me if that was a good idea. I was thinking maybe twice a week, Wednesday and Saturday. Maybe run for about 20 mins (or should I HIIT?) and have an intense ab workout on those 2 days. Does this sound like a good idea, or should I scratch that out and just rest on those days like it says, or perhaps only do cardio and abs once a week? So many options :laugh:... I would really appreciate any input.
Thanks for the help! Take it easy everyone.
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2005/08/29, 05:38 PM
go for it. the cardio will help shed a few extra calories, and the ab work will tighten up your gut. maybe do HIIT for one of your cardio sessions.. currently i am doing just 2 days of cardio a week and watching my diet.. im still cutting fat but gaining size.
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2005/08/29, 05:42 PM
Is that a routine you got of FT?
I am not sure about working Back and Shoulders on the same day. Seems like over kill to me.
May I ask why bi's and tri's twice a week?
You will be working those on Chest, back and shoulder days....
Meh. I could be wrong.
To lose fat you definitly need cardio.
Shoot for 4-5 days a week, 30 mins or 20 mins H.I.I.T.
A mix of both is good. Give yourself 2 complete rest days.
Try to seperate your weight training and cardio by at least 6 hours. If you can't, do your cardio AFTER your weights.
Oh and Abs? I would recommend working them to failure 2-3 days a week. Be sure to mix things up to "shock" the muscle, as it is just like any other muscle. They need rest days too so not everyday!
What does your diet look like?
Make sure you are getting in lots of protein. 1.0-1.5gr per lb.
There is a grocery list on the site somewhere here, try the diet board and stick to that the best you can. At least stay away from processed foods and sugar. Use whole grain and whole wheat whenever possible.
Eat lots of fruit and veggies. More veggies than fruit because of its sugar.
Very important that you eat several small meals a day. 5-6 are best.
Also a good multivitamin.
You can't lose fat and build mass at the same time.
First lose the fat by doing the above.
Then cut the cardio down to 1-2 days a week, up your calories and lift to extreme!
Good luck! :)
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2005/08/29, 05:44 PM
Thanks for the quick reply man.
I was also wondering, should I eat a small meal after my weight lifting work-outs, or should I wait an hour or so? Or should I just go ahead and eat a big meal? I mostly work-out around 2 or 3 p.m. depending on my schedule (in college), and I'm gonna start trying to eat more but smaller meals a day. So If I'm trying to tone up and cut a few lbs., should I wait to eat or eat right afterwards? After reading the forums, I'm not really sure :).
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2005/08/29, 05:46 PM
Sorry rainnin81, I saw your message after I posted.
Yeah that workout is the one FT gave me. Should I do something differently instead?
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2005/08/29, 05:48 PM
follow what rainnin said too, its great advice.
personally i eat a liquid meal within the hour after i workout. this will be broken down much faster, and get to your muscles quicker. i know i for one wouldnt be able to get a solid meal down right away.. nor would i want to. follow up with a regular meal about an hour or so after you workout. i'm usually more hungry this time, so my meal is typically a bit bigger. make sure you are getting lots of carbs to replete your energy stores, and protein to stoke those muscle building fires. :)
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2005/08/29, 05:49 PM
I'm running late for an appointment, but when I get back I'll post the exact workout that FT has me doing.
I do understand that I can't both gain mass and lose weight. So, I'm more interested in getting tone and cut again like I used to be and hope while I'm doing that I'll also lose a few lbs, or atleast lose some BF%. Is this un-realistic?
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2005/08/29, 05:50 PM
depending on the exercises you have, it does look pretty intense. if you're looking for a good 4 day split, maybe chest/bis, legs, shoulders/tris, and back. or you could get a little more specific and break down legs across different days, etc.
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2005/08/29, 05:52 PM
no trav.. a sound workout supplemented with cardio, and a solid diet will get you where you need to be.
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2005/08/29, 06:26 PM
I do a 3 day split but really whatever will work for you!
I have things going on Wed and Fridays w/my son so I take those as my rest days. I seperate my 2 leg days so they get enough rest in between workouts.
Mon:Legs, chest, triceps, abs w/weights-20mins H.I.I.T in AM, weights PM
Tues:Shoulders, calves-30 mins cardio after weights
Wed:Rest
Thurs:Legs, Back, biceps, abs w/o weights
Fri:Rest
Sat:20 mins H.I.I.T, abs w/weights
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2005/08/30, 10:58 AM
Sorry I'm getting back to this topic so late. I do appreciate everyones help so far.
This is my current, detailed training program.
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Day 1
-close grip chins (4 sets at 20,15,12,10)
-one arm dumbell rows (4 sets at 20, 15,12,10)
-dumbell presses (4 sets at 20,12,11,10)
-standing lateral raises (4 sets at 20,16,15,14)
Day2
-barbell preacher curls (4 sets at 15,12,11,10)
-standing dumbell hammer curls (4 sets at 15,12,11,10)
-lying triceps extensions (4sets at 20,16,14,12)
-dumbell kick backs (4 sets at 20,14,12,10)
Dary 3
REST
Day 4
-dumbell incline presses (4 sets at 20,15,12,10)
-barbell falt bench presses (4 sets at 16,14,12,10)
-Squats (4 sets at 20,16,15,14)
-straight leg deadlift (4 sets at 20,16,14,12) I might take this out of my workout actually.
-reverse calf raises (4 sets at 20,20,15,15)
Day 5
-seated dumbell curves (4 sets at 15,12,11,10)
Reverse barbell curls (4 sets at 15,12,11,10)
Lying triceps extensions (4 sets at 20,16,14,12)
dips behind back (4 sets at 20,14,12,10)
Day 6 and 7
REST
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Should I make changes to this? I'm guessing the FT will change it every couple of weeks so my body doesn't get used to it. and I'm thinking about adding cardio/abs to days 3 and 6.
Any suggestions to that workout would really help.
I also had a quick question about my diet. I'm on a college budget, and I'm having to buy for both myself and my fiance so I have to make a lot of sacrifices and comprimises. I was hoping if I posted my usuall diet, you guys could tell me if it is appropriate for my workout, or if I'll be hurting my body with this weight training due to my diet. This is really important to me. If I'm just wasting my time and hurting my tone and definition because of my diet, please tell me!
I wake up around 7 and take a multivitamin and a banana. I go to my first class or first 2 classes, depending on my day. I come back and have a bowl of cereal (raisen brand) and low fat milk. Then go back to class. Then around noon, I eat a salad with nuts for more protein and various vegitables then I go work out. Afterwards, I plan on eatting either another banana or some other fruit/vegtable and some more nuts. I'm guessing like 30 mins after I work out I'll eat that snack. Then for super, I'm not sure. IT really depends on what my fiance wants, but its usually very healthy and I try to eat well. Then at night I might have another snack, fruit or something. Sometimes I might cheat and have some chips and salsa though :big_smile:. So, is this current diet not cutting it for my weight training program? Should I just focus more on cardio everyday rather then weight training due to my diet?
Thanks so much for all the help!
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2005/08/30, 11:52 AM
I think you need more protein.
Well, I don't know if you like oatmeal but that would be better than your Raisen Bran, this has lots of sugar. You can add some fresh raisens to your oatmeal or get some Bran Flakes and add fresh raisens.
Do you like eggs or cottege cheese? I like to eat canned tuna, chicken and turkey-add this to your salad. All are good sources of protein.
Nuts are good but high in cals.
You need to figure out the amount of cals you should be eating and stick with it. Spread it into 5-6 small meals a day. This site should have given you a break down of what you need to consume under your nutritional plan. You need to journal ever bite, lick and taste! They all have calories and you will be suprised on how much they add up.
I know about being on a budget, it is tough. Things like potatoes, brown rice you can buy in bulk and will last you a long time. Stock up on meat when you find a good sale. Visit fruit stands in the summer, they are usually cheaper for your fruits and veggies.
You can do it if you really want it!
Oh and if you find that you want to cheat. Make it a cheat meal not a cheat day....
:) Hope this helps some!
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2005/08/30, 11:57 AM
Oh and your workout.
You can try it for a few weeks if it works for you. Or you can make your own split like Bropie and I said above.
It is really whatever works for you meaning you complete them.
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2005/08/30, 12:04 PM
Thanks a ton rainnin! I'll try adding more protein to my diet then. I'm thinking I'll add eggs into my diet. I guess I'll try putting eggs into my salad, with a lil less nuts. And Oatmeal in the morning hours sounds great to me. Thanks! With that extra protein, hopefully my workouts will work.
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2005/08/30, 12:06 PM
Hey, Trav, fill out your profile so it is easier for folks to answer your questions.
Include your stats and goals.
Good luck!
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