Any help with routine please

Ill try this diet for one more week including doing weights and see what happens.  How many times a week should i do cardio?  Atm, ive planned to do it 5 times.

thanks

james

If you are going one more week then thats fine.
 
Did you look at this?
http://www.discussbodybuilding.com/Progressing_your_cardio_for_ongoing_results/m_167907/tm.htm
 
Anyway..be sure to train as if you wanted to GAIN muscle with the lifting.  You should gain some of that lean mass back.

My Journal Gain Muscle - http://www.discussbodybuilding.com/fb.ashx?m=111173 Lose Fat - http://www.discussbodybuilding.com/fb.ashx?m=111175

ive just taken my body fat % again and the results are below;

Weight = 93.3kg
Fat % = 15.1%
Fat Mass = 14.1kg
Lean Body Mass = 79.2kg

8/9/2006 - Weight = 92.9Kg
            Fat% = 15.2% 
            Fat Mass = 14.1Kg 
            Lean Body Mass = 78.8Kg
 
8/14/2006 - Weight = 93.3kg
Fat % = 15.1%
Fat Mass = 14.1kg
Lean Body Mass = 79.2kg
 
+.4 KG in 5 days...happy with that
 

My Journal Gain Muscle - http://www.discussbodybuilding.com/fb.ashx?m=111173 Lose Fat - http://www.discussbodybuilding.com/fb.ashx?m=111175

is there anything that needs changing?

Looks like you are gaining muscle.  That is ideal.
 
Remember you have to eat more food as you gain muscle.
 
35-50 calories per pound of muscle.
 
You can wait until your fat starts to drop and then you know you need more food.

My Journal Gain Muscle - http://www.discussbodybuilding.com/fb.ashx?m=111173 Lose Fat - http://www.discussbodybuilding.com/fb.ashx?m=111175

Built..thats a little bit of overkill on the volume but not too bad.
 
Routines are progressive if they are to effective.  You must progress from where you are.  Not necessarily adding volume though sometimes you do...more often changing the stimuli and introducing new variations.

My Journal Gain Muscle - http://www.discussbodybuilding.com/fb.ashx?m=111173 Lose Fat - http://www.discussbodybuilding.com/fb.ashx?m=111175

Thanks for the routine but im trying the Max OT out atm.  Its ideal for me because of the volume in a small amount of time (i train on my lunch break most of the time for 30-45mins tops).  Whats your opinion with the max ot?

If i dont see any gains from it then ill change it.

thanks

James

Some tips I'll throw in

-Do 3 sets for each exercise and drop a few exercises to accomodate the extra sets.
-Your rep range is perfect for muscle mass, don't change a thing there
-Do your most compound movements first. Try to increase the weight a little bit every time, this way you'll more likely to push yourself harder and notice gains sooner. So start leg day with squats, start back day with deadlifts, chest day with bench press, etc. If you get the compound lifts down, you're guaranteed good gains.

edit: Oh I didn't see that you just started max ot....that's a solid program, stick with it!

 Whats your opinion with the max ot?  If i dont see any gains from it then ill change it.

 
If you are following the "official" Max-OT then follow the program as written..it instructs you on variations and focused increases in intensity.
 
After you finish...then do something else.

My Journal Gain Muscle - http://www.discussbodybuilding.com/fb.ashx?m=111173 Lose Fat - http://www.discussbodybuilding.com/fb.ashx?m=111175

thanks,

just off the topic of my thread, jsut wondering how long it takes for a n average person who is fairly fit to run a marathon of 26miles.  Also, any tips on a periodised plan for 24weeks to prepare for this marathon including frequency, intensity, time and type of exercises?

thanks

James

You should make a post in the special training area about routines to perepare for a marathon!

My Journal Gain Muscle - http://www.discussbodybuilding.com/fb.ashx?m=111173 Lose Fat - http://www.discussbodybuilding.com/fb.ashx?m=111175

where do i find the special training area?

thanks

James

In the training section...
 
Try this
http://www.discussbodybuilding.com/Athletes_Corner/forumid_74/p_1/tt.htm

My Journal Gain Muscle - http://www.discussbodybuilding.com/fb.ashx?m=111173 Lose Fat - http://www.discussbodybuilding.com/fb.ashx?m=111175

hi,  just thought i would post my current body fat % details that i took on tuesday this week.

Weight = 93.1kg
BMI = 26.6
Fat % = 14.4%
Fat Mass = 13.4kg
Lean Mass = 79.7kg

Also wondering where and what type of jump rope would be good to buy?  Need place where P+P cheap cus live in the UK.

I like speed ropes but am looking for one around 10ft i think as im 6ft1.5.

thanks

James