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2004/07/01, 12:52 PM
Hi Everyone, I've learned a lot from reading these boards and I was hoping you could give me some advice on my routine and let me know what you think...
Sun- Off
Monday - 30 Mins Moderate to high intensity Cardio(just added this part. Monday used to be a rest day)
Tuesday - 30 Mins Moderate to high intensity cardio
Wednesday - 2 sest of: Body weight pull ups, Rows, Standing Pull ups followed by 15-30 mins of High intensity interval aerobics
Thursday -30 Mins Moderate to High Intensity Cardio.
Friday - 2 sets of: Body Weight Dips, Bench, Standing Military Press followed by 15-30 minutes of high intensity interval aerobics.
Saturday - 1x2020 rep squats, 1X20 stiff leg deadlift, situps, grip work. No aerobics.
I define high intensity at approx 175 to 180 BPM. Medium intensity as 160-175 bpm.
My goal is fat loss which is why I have all the cardio with the weights functioning to help preserve lean tissue. I estimate that I have approx 13%-15%BF and my goal is 10%bf. I've made slow gains in some lifts and in others I have stagnated. My protein intake is 180-200 gms/day. Total caloric intake ranges from 1900-2400 cal/day.
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