Okay, well, been around the boards alittle and thought I would ask for some advice. I'm 28, 5'9 1/2 about 198lbs (floats between this and about 204 depending on time/water/etc) and about 22.2% bf after my most recent assessment. I've been working out seriously for about a month to month and a half after not working out much at all for the few years prior. I workout about 4-5 times a week, alternating upper and lower body workouts with days off when I feel like my body needs them. So, as follows is my routine:
Chest/Shoulders/Back
Bench 135x15 185x6 205xfailure 205xfailure-drop set-185xfailure-135failure
DB Bench 55x10 60x8 65xfailure 65xfailure
Incline 135x10 135x10 155xfailure
Decline same as Incline
Round the worlds 25x8 25x8 30xfailure
Front raises 15x10 20x8 25xfailure
Side raises 15x10 15x10 15xfailure
Rear raises same as side raises
Military Press 95x10 115xfailure 115xfailure
Lat Pulldowns 120x12 120x10 120xfailure
1 arm cable rows 90x10 90x8 90xfailure
Seated cable rows 150x10 150x8 150xfailure
Legs/abs
Leg Press 225x20 225x20 225x20
Leg Ext. 100x15 100x15 100x12
Leg Curl 90x15 90x15 90x12
Squats 225x10 225x10 225x8
Deadlift 155x8 155x8 155x8
Calf raises 135x10 135x10 135x10
abs on a ball/board/floor static and crunches to failure
Cardio pre- atleast 10 minutes warmups at 7.0 on tread with another 5 min on Elliptical at 150+ beats/minute HR.
Depending on day, cardio following at 4.0 for 5-15 minutes to allow body to cool down.
My diet isn't anything special. I don't eat before going to the gym. I take NO-Xplode (being replaced with PW and GM shortly) and Lipo-6. Following a workout, my day looks like this:
meal 1 - protein shake
meal 2 - 1 cup oatmeal/skim milk
meal 3 - chicken salad/low cal no fat dressing
meal 4 - 4 - 6egg whites/bannana or apple/diet pepsi
meal 5 - full course meal (brown rice/chicken/veggies/etc)
meal 6 - 4 - 6 egg whites
meal 7 - protein shake (before bed)
that's almost daily, though meals 4-6 may alter some. almost all are within 2-2.5 hours of each other as well. I was around 205 before I started and got to about 196 in 3-4 weeks, but have kind of slowed/stopped at losing weight. Gets me kind of bummed but still hitting the gym hard. Will be getting RA, WB, and or BU in the near future to help assist my weight loss, but I'm around 1800-2500 calories in a day. Help?
Chest/Shoulders/Back
Bench 135x15 185x6 205xfailure 205xfailure-drop set-185xfailure-135failure
DB Bench 55x10 60x8 65xfailure 65xfailure
Incline 135x10 135x10 155xfailure
Decline same as Incline
Round the worlds 25x8 25x8 30xfailure
Front raises 15x10 20x8 25xfailure
Side raises 15x10 15x10 15xfailure
Rear raises same as side raises
Military Press 95x10 115xfailure 115xfailure
Lat Pulldowns 120x12 120x10 120xfailure
1 arm cable rows 90x10 90x8 90xfailure
Seated cable rows 150x10 150x8 150xfailure
Legs/abs
Leg Press 225x20 225x20 225x20
Leg Ext. 100x15 100x15 100x12
Leg Curl 90x15 90x15 90x12
Squats 225x10 225x10 225x8
Deadlift 155x8 155x8 155x8
Calf raises 135x10 135x10 135x10
abs on a ball/board/floor static and crunches to failure
Cardio pre- atleast 10 minutes warmups at 7.0 on tread with another 5 min on Elliptical at 150+ beats/minute HR.
Depending on day, cardio following at 4.0 for 5-15 minutes to allow body to cool down.
My diet isn't anything special. I don't eat before going to the gym. I take NO-Xplode (being replaced with PW and GM shortly) and Lipo-6. Following a workout, my day looks like this:
meal 1 - protein shake
meal 2 - 1 cup oatmeal/skim milk
meal 3 - chicken salad/low cal no fat dressing
meal 4 - 4 - 6egg whites/bannana or apple/diet pepsi
meal 5 - full course meal (brown rice/chicken/veggies/etc)
meal 6 - 4 - 6 egg whites
meal 7 - protein shake (before bed)
that's almost daily, though meals 4-6 may alter some. almost all are within 2-2.5 hours of each other as well. I was around 205 before I started and got to about 196 in 3-4 weeks, but have kind of slowed/stopped at losing weight. Gets me kind of bummed but still hitting the gym hard. Will be getting RA, WB, and or BU in the near future to help assist my weight loss, but I'm around 1800-2500 calories in a day. Help?
Comment