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Suggestions on routine, please

Jay_007 Posts: 14 Joined: 2005/03/23	2005/10/14, 06:29 PM I am male, 30, and around 170 pounds (body fat is probably in the low teens). Monday: 3 mile run Tuesday: Bicep curls, dumbell raises, 20 minute brisk walk. Wed: Triceps (skull crushers, pushdowns on bench), 3 mile run. Thursday: Chest flys, shoulder shrugs, 20 minute brisk walk. Friday: 3 mile run. Sat, Sun: Rest I typically eat around 1,900 cal per day and target around 100g protein in various forms. I eat 5-6 small meals per day. I could probably stand to bump up my protein to around 200g, but beyond that, any suggestions for losing that last 5% body fat and starting to add more muscle? Really looking to add muscle, assuming that last bit of body fat will come off in the process (is that a safe assumption?) THANKS!
yadmit Posts: 4,670 Joined: 2003/10/05	2005/10/14, 06:34 PM What about legs? t -------------- I am training for birthdays. Be here. Live. Love. Hope. Now. Faith. Believe. You. - Keith Urban
michelle9510 Posts: 172 Joined: 2005/07/14	2005/10/14, 06:50 PM My thoughts exactly Tim.
Jay_007 Posts: 14 Joined: 2005/03/23	2005/10/15, 11:42 AM I actually don't do much with legs right now... trying to avoid some back issues and all I have to work with are dumbells. Any suggestions are appreciated.
wrestler125 Posts: 4,619 Joined: 2004/01/27	2005/10/15, 04:32 PM Well, you already have two suggestions to work legs. What back issue is it that is forcing you to forgo training your largest muscle group???? -------------- Your two most important minerals: Iron and Chalk. If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
Jay_007 Posts: 14 Joined: 2005/03/23	2005/10/15, 11:15 PM Ok... so assuming I add some lunges, squats, etc., are there any other glaring issues that need adjustment based on my original post? Thanks.
yadmit Posts: 4,670 Joined: 2003/10/05	2005/10/16, 09:59 AM Sorry... no mention of back issues in the first post... I would probably add a few more exercises to each day... it looks as though you have multiple exercises for the triceps, but only one for each other part. Maybe put the bis and tris together and put the DB Raises with the shrugs. Add one or two more exercises with the chest and do just the chest one day. What's the back issue? -------------- I am training for birthdays. Be here. Live. Love. Hope. Now. Faith. Believe. You. - Keith Urban
Jay_007 Posts: 14 Joined: 2005/03/23	2005/10/16, 05:06 PM Thanks all, The back issue is lower back, had some injury there and now there is supposedly "scar tissue" that flares up at times and causes back spasms that can make even walking unbearable at times. Luckily, I've found that staying active and working out helps keep it "loose". However, many leg exercises (with dumbells) seem to put a lot of stress right on that area of my back and it gets quite miserable. Suggestions on alternate leg exercises are always appreciated. Thanks again!