kunal Posted January 1, 2007 Share Posted January 1, 2007 Ok think I spotted the competition thread just in time. So the the plan: To gain lean muscle mass and lose body fat! Current weight 68kg and estimated Body Fat ~15%. The plan is to get to about the 7-8% mark while increasing size! Not sure if its possible to do both but will find out soon enough no doubt! This will involve doing supersets with weights (increasing and decreasing rest periods between sets) and High Intensity Interval training for cardio. Initial calorie intake will be ~2700 and will review it in 4 weeks for any alterations. Link to comment Share on other sites More sharing options...
markc7 Posted January 1, 2007 Share Posted January 1, 2007 Sounds good! Good luck with the contest and I look forward to reading about your progress. Link to comment Share on other sites More sharing options...
lelle Posted January 1, 2007 Share Posted January 1, 2007 hey! good luck with your goals, I'm sure you can gain size and lose fat at the same time Link to comment Share on other sites More sharing options...
robert Posted January 1, 2007 Share Posted January 1, 2007 All the best with the shape up challenge. I'm sure it will be great! Train hard and stay focused and you'll do well. Have fun! Link to comment Share on other sites More sharing options...
bunnylalu Posted January 3, 2007 Share Posted January 3, 2007 cool -- good luck! Link to comment Share on other sites More sharing options...
kunal Posted January 3, 2007 Author Share Posted January 3, 2007 Ok a bit late in the week but better late then never. Week 1Day 1: Meals: 07.15am: 50g oats, 200ml soya milk, 1/2 serving protein shake with flaxseed oil, small serving of dates. 10.00am: 100g almonds, 1 green apple 12.00: baked tofu, broccoli, green/red peppers, mushrooms, and medium sized baked potatoe. 14.30: Post workout, dextrose powder mixed with 1/2 serving protein shake and a Banana. 18.30: Wholewheat pasta again with green/red peppers, mushrooms 21.30: 1/2 serving protein shake with flaxseed oil Training (Shoulders). Superset 1: (30sec rest between exercises and 1min between sets) Front lateral raises - 12x5kg, 10x6kg, 8x7kg Arnold Press - 12x8kg, 10x9kg, 8x10kg Superset 2: (30sec rest between exercises and 1min between sets) Rear lateral raises - 12x2kg, 10x3kg, 8x3kg Twisting dumbbell shoulder press - 12x8kg, 10x9kg, 8x10kg Superset 3: (30sec rest between exercises and 1min between sets) Dumbbell shrugs - 12x16kg, 10x18kg, 8x22kg Side lateral raises: 12x5kg, 10x6kg, 8x6kg As my meals will not vary that much to be honest other then the source of carbs i.e rice for potatoe etc the diet will be pretty much the same from now on, so I will only document this when I change it. Link to comment Share on other sites More sharing options...
kunal Posted January 4, 2007 Author Share Posted January 4, 2007 Day 2 (Arms + Abs) Superset: Tricep Pushdowns (Rope) - 12x5kg, 10x7kg, 8x9kg Dumbbell curls - 12x6kg, 10x12kg, 8x12kg Was not able to superset second arms routine: EZ bar curl - 12x10kg, 10x15kg, 8x17.5kg Dips: 12, 10, 8 assisted @ 17kg Crunches - 12, 10, 8 Lying leg curls - 12, 10 ,8 Did not feel I had the best workout today, felt rather hurried due to lunchtime rush at the gym. But am looking forward to legs tomorrow. Link to comment Share on other sites More sharing options...
kunal Posted January 4, 2007 Author Share Posted January 4, 2007 Ok so just realised, the second abs exercise was lying leg raises, not lying leg curls! Link to comment Share on other sites More sharing options...
kunal Posted January 10, 2007 Author Share Posted January 10, 2007 Ok a few days late again, I did legs last week Friday as follows: Superset: Leg Extension: 12x20kg, 10x35kg, 8x40kg Lying Leg curl: 12x19kg, 10x22.5kg, 8x26kg Was unable to superset next sets so did them individually: Squats: 12x20kg, 10x25kg, 8x35kg Deadlifts: 12x5kg, 10x10kg, 8x15kg I think it was the first time I got the form right on the deadlifts as not only were my legs shaking on doing the exercise, I was completely out of breath at the end of the last set and felt like I was floating when walking as my legs felt so light. As I am training at lunch times, unfortunately it is proving very difficult to superset on many exercises. For this reason I am now going to change the routine to lifting heavy and lowering the rep ranges. Link to comment Share on other sites More sharing options...
kunal Posted January 10, 2007 Author Share Posted January 10, 2007 Ok so the first day of the changed routine on the 09/01/2006: Due to time constraints rest periods were minimum, no more then a minute or changing the weights about. The heavy lift sets I was aiming for 6 reps on muscle failure. (Chest and Tri's) Bench Press: 10x10kg, 6x15kg, 3x20kg, 4x30kg, 6x24kg Flat Bench DB press: 6x10kg, 6x16kg, 6x16kg. Dips: 2 x 10 x bodyweight Lying Tricep Extensions: 10x5kg, 8x10kg, 3x15kg, 5x15kg Tricep Pushdowns: Ok as the figures on the weights did not correspond to the weight I am not 100% sure of the weight used. There was no conversion charts and Could not find an instructor floating about to help, so will find this out. But carried out 8xmedium weight, 6xhard set, 6xmuscle failure was felt on the last couple of reps! Link to comment Share on other sites More sharing options...
kunal Posted January 10, 2007 Author Share Posted January 10, 2007 Just an observation, I felt very much more pumped walking out of the gym after this first changed routine then I have done over the last week doing supersets! I guess this can only be a good sign. Link to comment Share on other sites More sharing options...
markc7 Posted January 11, 2007 Share Posted January 11, 2007 Good stuff, keep it up! The shorter rest periods really make a difference, eh? Link to comment Share on other sites More sharing options...
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