Jay jay Posted February 5, 2014 Share Posted February 5, 2014 Hi - I'm starting a journal in the hope of some sound advice to help me improve and get results. My workout routine is as follows: Workout programme Monday Incline d.b fly6kg x 158kg x 1210kg x 1212kg x 12 Incline d.b press15kg x 1020kg x 10 Flat bench d.b fly 8kg x 1210kg x 1212kg x 12 flat bench d.b press20kg x 1025kg x 8+ DipsBody weight x as many as possible x 3 sets Cable rope triceps extension4 sets of increasing weight x 10 Tuesday Pull down machine - warm up / pick a weight that you can complete for a comfortable set - 2 sets x 12 reps D.b row - 15 x 1220 x 1025 x 830 x 7+30 x 7+ B.b row ( total weight i.e. 10kg either side + 20kg bar = 40kg )40kg x 1250kg x 1050kg x 10 T-bar row40kg x 1050kg x 860kg x 6 ( use own judgment regarding weight on following exercises)B.b curl- 3 sets x 12 D.b hammer curl- like a regular dumbbell curl but with a neutral grip ( palms facing the body )2 sets x 12 B.b Reverse curlLike a barbell curl but with a pronated grip ( over hand grip )2 sets x 12 Thursday Standing barbell press - total weight30kg x 635kg x 440kg x 445kg x 2+ D.b shrugs40kg x 1252kg x 6+52kg x 6+30kg x 12 B.b upright row10kg x 1215kg x 1220kg x 1020kg x 10 D.b side lateral raise4kg x 10 x 4 sets Plate front raise10kg x 1012kg x 1015kg x 8+ Lying shallow incline lateral raise4kg x 126kg x 127/8kg x 12 Saturday Leg extension4 sets of increasing weight x 12 Leg press( Total weight ) 100kg x 12150kg x 10190 x 6+ Squat ( total weight i.e. 10kg either side + 20kg bar = 40kg )40kg x 1050kg x 860kg x 670kg x 4+ Leg curl4 sets of increasing weight x 12 Dead lift - total weight40kg x 860kg x 670kg x 4 AbsLeg raiseCable Crunch Typical diet is: breakfast9am oats with mixed nuts and raisins11.30am protein shake1pm houmous and nuts salad4pm protein shake 5.30 workout 7.30pm thai green curry with tofu and cashew nuts Any pointers would be much appreciated. I'm 6ft tall and currently starting out at 27% body fat and 93kg weight. Want to shred fat and build muscle if possible. thanks Jay Link to comment Share on other sites More sharing options...
EdensDemise Posted February 5, 2014 Share Posted February 5, 2014 maybe you should give more variety?dont think 4 kind of exercises of 4 reps for the chest are going to be useful. i mean flies and press.what about 5x5 bench press and 3x12 incline bench flies?same thing for the rowing movements Link to comment Share on other sites More sharing options...
Jay jay Posted February 5, 2014 Author Share Posted February 5, 2014 Thanks for replying. Sorry bit confused. You referring to monday chest workout? Where does it have 4 reps? They're mainly between 10 - 15 reps with 4 sets on each. How does the diet look to you? To lose body fat and gain muscle? cheers Jay Link to comment Share on other sites More sharing options...
EdensDemise Posted February 5, 2014 Share Posted February 5, 2014 sorry i meant sets not reps.. 4 sets for 4 exercises look too much in my opinion.about the diet it always depend how you want to look, if you want to become well defined, without bodyfat or want to become bigger.if you want to look well defined i guess all those nuts and cashews (it even depends from the quantities) are not going to be useful, try to get them only once a day and primarly or for breakfast OR before to go to sleep as a resource for the night.in my opinion it looks too less, if you are squatting more than 70kg i guess you need more than humous and tofu. add some more like legumes Link to comment Share on other sites More sharing options...
EdensDemise Posted February 5, 2014 Share Posted February 5, 2014 ps i would suggest you to train with 2 exercises for big muscles1 for small ones. example: for chest on monday making bench press is enough but if you want more you can add an extra with dumbell incline flies.and even all those sets for trapezius are too much.try to hit with a multijoint workout Link to comment Share on other sites More sharing options...
Jay jay Posted February 6, 2014 Author Share Posted February 6, 2014 Great advice thank you. I'll give all that a go and let you know how I get on. I definitely want to be defined but need to build muscle so guess it's a case if trial and error to get the balance. I'm 27% body fat so want that down to about 14% Thanks Link to comment Share on other sites More sharing options...
EdensDemise Posted February 6, 2014 Share Posted February 6, 2014 but to be defined you even need to build muscles!! Link to comment Share on other sites More sharing options...
Jay jay Posted February 6, 2014 Author Share Posted February 6, 2014 Yeah that's the tricky bit, need to build muscles whilst losing body fat. Link to comment Share on other sites More sharing options...
EdensDemise Posted February 6, 2014 Share Posted February 6, 2014 best way to lose body fat is to train the muscles under the fat area Link to comment Share on other sites More sharing options...
mrbear666 Posted February 6, 2014 Share Posted February 6, 2014 best way to lose body fat is to train the muscles under the fat area this isnt true or every fat person in the gym who does hundreds of sit ups a week would have ripped six packs, losing fat is all about diet. look at strong men they have unbelievably strong mid sections and train them very very hard but dont usually have abs. Link to comment Share on other sites More sharing options...
mrbear666 Posted February 6, 2014 Share Posted February 6, 2014 best way to lose body fat is to train the muscles under the fat area this isnt true or every fat person in the gym who does hundreds of sit ups a week would have ripped six packs, losing fat is all about diet. look at strong men they have unbelievably strong mid sections and train them very very hard but dont usually have abs. its all about calorie deficit Link to comment Share on other sites More sharing options...
Jay jay Posted February 6, 2014 Author Share Posted February 6, 2014 So do you think my diet and programme fits to reducing body fat and gaining muscle? Could also introduce cardio? Or reduce my diet. Link to comment Share on other sites More sharing options...
EdensDemise Posted February 7, 2014 Share Posted February 7, 2014 best way to lose body fat is to train the muscles under the fat area this isnt true or every fat person in the gym who does hundreds of sit ups a week would have ripped six packs, losing fat is all about diet. look at strong men they have unbelievably strong mid sections and train them very very hard but dont usually have abs. its all about calorie deficit of course is about diet too.. but in this case we are not talking about a powerlifter. his diet is not the one for strongmen he is eating whole meals maybe 3 times a day and they are not high caloric (i mean thai curry tofu) so if he keeps on eating that way, weight lifting could help to burn the extra fat. or at least it is happening with me and i eat a lot of carbs and healthy fats and generally i dont make cardio. Link to comment Share on other sites More sharing options...
Jay jay Posted February 8, 2014 Author Share Posted February 8, 2014 Great thanks for that. Will stick with what I'm doing then and see how I get on. Link to comment Share on other sites More sharing options...
Jay jay Posted February 8, 2014 Author Share Posted February 8, 2014 Thursday 6th Feb DB Bench Press24kg x 820kg x 820kg x 8 Incline DB Press 18kg x 818kg x 8 10 Press Ups barbell bi-cep curls10kg x 810kg x 810kg x 8 15 mins on bike DietOats and cashew nuts with almond mileProtein shakeTofu with spring onion and spinachProtein shakeChick pea curry with spinach and sweet potato Saturday 8th Feb30 mins cardio on bike Link to comment Share on other sites More sharing options...
Jay jay Posted February 8, 2014 Author Share Posted February 8, 2014 Here's the brutal truth of where i'm at. As stated i'm 27% body fat wanting to get down to 12% and build muscle at the same time. Tips and help is much appreciated. cheersThe brutal truth Link to comment Share on other sites More sharing options...
EdensDemise Posted February 8, 2014 Share Posted February 8, 2014 how long have you been vegan and or how long are you watching your diet Link to comment Share on other sites More sharing options...
Jay jay Posted February 15, 2014 Author Share Posted February 15, 2014 Sorry hadn't seen your message. I've been vegetarian for 15 years but vegan only two months since watching forks over knives. Been eating healthily for six weeks, was drinking/eating way too much beforehand. Link to comment Share on other sites More sharing options...
C.O. Posted February 20, 2014 Share Posted February 20, 2014 So you are a few weeks in, how are you feeling? Link to comment Share on other sites More sharing options...
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