Any help with routine please
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Any help with routine please - 12/9/2005 4:20:57 PM
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Letshavesome
Posts: 97
Joined: 12/9/2005
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Hi ppl
Im looking for a new workout to do 3-4 days a week which will take roughly 1 -1hr 30mins each time unless a six day split is more effective to reach my goals. I am 18, 88.4kg and 6ft2". My goals are to increase muscle mass and to become more defined and toned. Ive lost all the body fat i want to and i just want to concentrate on my goals.
I take Whey Protein straight after training and before bed, Creatine straight after training and befor bed, Glutamine before training, after training and Met-Rx NOs before training, straight after training and before bed. Please could you include how many sets and reps to do and also some ideas on what i should do with weights (increasing them each set etc)
At the moment im doing this routine;
Tuesday - Chest/Biceps
Flat Bench Dumbbell Flye - 12-15 reps
Incline Dumbbell Press - 10-12 reps
Flat Bench Dumbbell Press - 8-10 reps
Decline Dumbbell Press - 8-10 reps
Pec-Deck Flye - 8-10 reps
Standing Single-Arm Cable Curl - 12-15 reps
Barbell Curl - 8-10 reps
Incline Dumbbell Curl - 8-10 reps
Dumbbell Hammer Curl - 8-10 reps
Dumbbell Concentration Curl - 8-10 reps
Thursday - Back / Shoulders
Day 3 - Shoulders
Straight-Arm Cable Pulldown - 12-15 reps
Dumbbell Rows - 8-10 reps
Wide-Grip Lat Pulldown - 10-12 reps
Chin-Up - 8-10 reps
Barbell Bent-Over Row - 8-10 reps
Dumbbell Lateral Raise - 12-15 reps
Military Press - 8-10 reps
Cable Lateral Raise - 10-12 reps
Dumbbell Shoulder Press - 8-10 reps
Machine Overhead Press - 8-10 reps
Saturday - Legs / Triceps
Leg Extension - 12-15 reps
Front Squat - 8-10 reps
Leg Press - 10-12 reps
Barbell Deadlift - 8-10 reps
Dumbbell Lunge - 8-10 reps
Overhead Extension - 8-10 reps
Skull Crushers - 10-12 reps
Close-Grip Bench Press - 8-10 reps
Dumbbell Kickback - 8-10 reps
Bench Dips - 8-10 reps
On Monday / Friday i do 20-45mins Cardio workout. Please could i have help with my routine in terms of my goals as this is only temporary until i find the right routine.
Any help would be appreciated
Thanks
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RE: Any help with routine please - 12/10/2005 11:22:30 AM
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Letshavesome
Posts: 97
Joined: 12/9/2005
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Can anyone help me please??
(in reply to Letshavesome)
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RE: Any help with routine please - 12/11/2005 3:12:29 AM
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Letshavesome
Posts: 97
Joined: 12/9/2005
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Thanks for both your help.
Ive been doing the routine for about 2 weeks and yes i only do 1 set for each excersice but use as much weight as possible. And i do the excerisce as slow as possible one after the other with about 90seconds rest whilst setting up the next excersice.
What is pyramiding, btw?
I do abs on sunday but i forgot to add that in, i might do abs 2-3 times a week and i work my claves with my legs but missed that excersice out. I was thinking of doing a 5 day split with 3-4 excersices for each body part and doing 3-4 sets which either the same reps or decreasing number of reps.
Tell me what u think as ill probs keep this routine for another 2 weeks then have a week off
thanks for your help
(in reply to danmirage)
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RE: Any help with routine please - 12/11/2005 1:06:29 PM
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danmirage
Posts: 6351
Joined: 11/20/2005
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Try to keep the training down to around 40-60 minutes...
quote:
I was thinking of doing a 5 day split with 3-4 excersices for each body part and doing 3-4 sets which either the same reps or decreasing number of reps.
Sounds good.
9-12 rep range..changin up with lower reps/higher weights occassionally
Keep varying the intensity in your training plan.
By the way, that is a type of pyramid "decreasing number of reps"--> as the weight goes up the reps go down
12 reps x 220 lbs
10 reps x 240lbs
8 reps x 260 lbs
6 reps x 280lbs
...you can go the other way, and there are other pyramiding schemes.
quote:
My goals are to increase muscle mass and to become more defined and toned.
The other 88% is diet!
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to Letshavesome)
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RE: Any help with routine please - 12/13/2005 11:15:58 AM
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Letshavesome
Posts: 97
Joined: 12/9/2005
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Thats great thanks, im gonna change the routine after my 4th week and ill post it too see what u guys think.
Also, what would you say would be a typical diet for myself? I work away from home so any cooking would have to be done the night before.
thanks
(in reply to danmirage)
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RE: Any help with routine please - 12/13/2005 11:47:49 AM
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danmirage
Posts: 6351
Joined: 11/20/2005
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quote:
My goals are to increase muscle mass and to become more defined and toned.
Diet is essential and if you really want to get specific about your results, you can dial in your calories..
Go to this post to figure your daily calories if you don't have a clue.
Calories needed per day for various goals <------ link for you to click
At the bottom of the post is a link to a spreadsheet/calculator that you can use...
You should be getting .6-.9 grams of protein per pound of bodyweight...plus sufficient carbs and fat.
You are looking for:
Protein-15-30%,
carbohydrates-40-75%,
fat-10-30%
...of your total calories.
How do you measure this...go to fitday.com and use their free online menu journal as a planning tool. Use it to create the perfect diet for you. Put foods in, take them out, more or less of a thing until you get the right balance for you.
You have to eat a given diet for a week to really start to see the changes it brings.
You need to focus on one primary goal...like putting on muscle mass. How much? 10 pounds, 30 pounds, 80 pounds? Get a real, tangible goal.
After you get that, you can cut it up if you want.
As far as working away from home. I worked 3 jobs and had school...so I learned to do this very efficiently.
Eat every 3-4 hours, about 5-6+ meals to get the nutrition you need.
I cook 1-2 times a week, more if I want something special. I put it all in containers and bring a cooler. I also have meal replacements with me everywhere. I NEVER miss a meal. I never go hungry no matter what. I work too hard for this muscle and once you go catabolic and start breaking down muscle, it is a slippery slope till you get it turned back around.
First create a meal-time plan that you can do based on your life. Then build your meals into that.
Last but not least...8-12 cups water++, a multivitamin...SLEEP 8 hours.
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to Letshavesome)
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RE: Any help with routine please - 12/14/2005 2:17:20 PM
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Letshavesome
Posts: 97
Joined: 12/9/2005
Status: offline
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Hi,
Would you be able to show me a rough guideline to a diet and would i be able to see your diet as i have no clue about what i should be eating.
For the past few days this has been mine diet;
7.30am - Bowl of Oat Cereal with Semi Skimmed Milk
9.30am - Handful of seedless grapes
11.30am - A small Banana
1.30pm - Chicken sandwiches / Tuna Sandwiches / chicken salad + 3 x NO tablets
3.30pm - A Banana or Orange
4.00pm - Glutamine
5.00pm - Workout
6.00pm - 33.2g of Whey Protein, 1 scoop of creatine, 3 x NO tablets and 1 scoop of glutamine
7 - 8.00pm - Medium sized meal consiting of meat and vegetables
10.00pm - 16.6g of Protein, 1 scoop of creatine and 3 x NO tablets
I get about 9hours sleep and throught the day drink about 3 (500ml) bottles of water. How many calories should i be consuming? I think i worked it out to around 3705.
thanks for your help
(in reply to danmirage)
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RE: Any help with routine please - 12/14/2005 3:50:54 PM
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danmirage
Posts: 6351
Joined: 11/20/2005
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3705...you are in the 200 (88.4 kg) pound range.
Great job so far!
Do you know your bodyfat % That will help you track your results even better, and hone your diet to get faster results.
For the NO that should be taken pre-workout to enhance your training, right?...what are you taking them throughout the day for?
I am 100% natural and you can see all my food and vitamins on my diet post.
http://www.discussbodybuilding.com/My_3000_calorie_menu_plan/m_91155/tm.htm
You left a bit unanswered.
What is your goal? This is key to answering you!!!
"You need to focus on one primary goal...like putting on muscle mass. How much? 10 pounds, 30 pounds, 80 pounds? Get a real, tangible goal."
Did you plug your foods into fitday.com and see where you are now?
Note...have a small pre workout whey shake as well...along with your glutamine
Without me doing a proper professional assessment, you are going to have to do the work of honing the numbers for your diet. We will talk you through but you need to answer the questions and do the work OK?
For body fat measurement...
...all the methods YOU can use to test you bodyfat yourself are...how to put this..unreliable on a one time basis. They are better used on an ongoing basis.
That said, there are many methods you can use at home to track body fat over time:
---Using the tape measure (circumfrence measurements)...This may not be the best for muscled types but its ok for a general idea...
---Skinfold Calipers...I like this method if you use a 3, 4 or 7 point test, but for some (4 and 7) you need someone to help you take measurements from the back. 4 and 7 point tests are my preferred method.
---Bio-Electric Impedance...so far this seems to be an alright method that is easy and one person can do it.
Here is a calculator that allows you to use skinfold calipers or tape measure
http://www.pcis.net/gagne/fitness/Entry.htm
Here are links to the best prices I have found for the latter two items from amazon:
Skinfold Calipers
Bio-Electric Impedance
< Message edited by danmirage -- 2/3/2006 11:11:35 AM >
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to Letshavesome)
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RE: Any help with routine please - 1/7/2006 2:39:22 PM
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Letshavesome
Posts: 97
Joined: 12/9/2005
Status: offline
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Sorry for taking so long to reply, been busy with christmas and all
Ive finally had my body fat percentage measured and here are the results;
BODY TYPE - STANDARD
GENDER - MALE
AGE - 18
HEIGHT - 186cm
WEIGHT - 83.1kg
BMI - 24.0
BMR - 8458 kj
2022kcal
IMPEDANCE - 409
FAT% - 12.2%
FAT MASS - 10.1Kg
FFM - 73.0Kg
TBW - 53.4Kg
(in reply to danmirage)
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RE: Any help with routine please - 1/7/2006 6:44:37 PM
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danmirage
Posts: 6351
Joined: 11/20/2005
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160 pounds fat free and 22 pounds fat. OK! I am 173 cm tall and that is my current goal...my next benchmark before I shoot for 90 kg.
12.2% BF...good start...do you look a bit cut?
Now you can watch the effect of your training and diet on that and see what is working!
BMR...is an estimate of your caloric burn...
Depending on what you eat now, you might start 10-20% higher than you eat now to insure that your are continuously gaining lean mass!
After 1-3 weeks on a new diet, remeasure to see what is happening. You may want to get your own calipers so you can do the tracking yourself.
Use fitday.com to figure what you eat and to create a new menu plan to meet your goals...
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to Letshavesome)
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RE: Any help with routine please - 1/8/2006 8:22:24 AM
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Letshavesome
Posts: 97
Joined: 12/9/2005
Status: offline
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I do look a bit cut, just got a bit of excess skin from all the weight lost. Ill get my body fat percentage measured in the next 3 weeks and see what happens. Ive just changed my routine to build mass but my aim is to have more of an athletes body, not to be big and bulky.
My diet is similar from the one i posted above. Ive stopped taking the NOS tablets but still taking Protein, Glutamine and Creatine. I dont want to loose anymore weight.
What advice would you give me know based on the information i have provided?
thanks
(in reply to danmirage)
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RE: Any help with routine please - 1/8/2006 2:44:40 PM
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danmirage
Posts: 6351
Joined: 11/20/2005
Status: offline
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First, for a few weeks eat by a strict meal plan. This will help you to see what will make you lose weight, maintain weight, and gain weight. Use the direction I gave you above (fitday.com etc) to figure out exactly what you are eating and then use it to plan meals to meet your goals.
Tell us what your calories and % carbs/Fat/Protein are...do the fitday work (it is free!) to get the specifics.
quote:
I dont want to loose anymore weight
You guessed you should be taking in 3700 calories. That seems a bit high to me if you don't want to put on alot of mass. 2300-2700 might be more in line with your goal...but the diet you posted does not look to even have 2000 calories..so lets fix that first!!! So you don't lose any more of your weight! Start with 2300 as a goal!
A 4:00 meal would help out (4 oz turkey, rice and veggies or sandwich...) Go do the fitday work and get back with a new meal plan!!!
I would mix up the training including lower rests, higher reps (12-15) or even (15-25) to really start toning. Also, start cross training...what kind of athlete body do you want. Trianing is specific and the results you want will help you determine the best type of exercise.
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to Letshavesome)
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RE: Any help with routine please - 1/31/2006 1:38:38 PM
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Letshavesome
Posts: 97
Joined: 12/9/2005
Status: offline
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Hi, sorry for the long reply
Im trying out a diet of 3000 calories. Is this enough calories. Im do cardio work on mondays and fridays which involves bodycombat classes and swimming on random days.
I am wondering how many reps and sets i need to do for each of the excersices below and which order i should do them inorder to get the best results (a small gain in mass but mainly tone);
Biceps
Incline Dumbbell Curls
Seated Dumbbell Hammer Curls
Seated Concentration Curls
Forearms
Wrist Curls
Chest
Incline Barbell Presses
Flat Barbell Presses
Decline Barbell Presses
High Cable Crossovers
Legs
Dumbbell Squats
Calf Raises
Leg extentions
Leg Curls
Triceps
Incline French Presses
Rope Press Down
Weighted Dips
Back
Barbell Rows
Wide Grip Lat Pull Down
Dumbbell Pullovers
Chin ups (bar behind neck)
Abs
?
Shoulders
Arnold Presses
Seated Dumbbell Side Laterals
Seated Dumbbell Rear Laterals
Dumbbel Shrugs
Btw, wot is cross training?
thanks
(in reply to danmirage)
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RE: Any help with routine please - 2/1/2006 7:46:46 AM
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danmirage
Posts: 6351
Joined: 11/20/2005
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Depends on the goal.
for a more athletic and endurance style workout
A guideline for that is
1-3 sets per bodypart with 15-25 reps per set with slow controlled movements, you can train a given bodypart every 2-3 days with this.
cross training...well, you are doing it.
bodycombat classes and swimming and weight lifting!
How about a 2 day split?
Day 1
Back Biceps shoulders abs
Day 2
Chest Triceps Legs calf
or a
3 day split?
Day 1
Back Biceps abs (crunches, reverse crunches, cable crunches, ...)
Day 2
Chest Triceps calf
Day 3
Legs shoulders
By the way
quote:
Chin ups (bar behind neck)
DO NOT do them behind the neck. This is not good for the shoulder. Do them to the front only.
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to Letshavesome)
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RE: Any help with routine please - 2/1/2006 1:33:40 PM
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Letshavesome
Posts: 97
Joined: 12/9/2005
Status: offline
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Thanks thats great. Am i supposed to be using lightweights when doing these excersices. Ill get this routine started tomorrow and let you know how im getting on. Btw, how much calories would you recommend and % of Carbs, Fats and Protein as a rough estimate.
thanks
(in reply to Letshavesome)
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RE: Any help with routine please - 2/1/2006 1:38:48 PM
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Letshavesome
Posts: 97
Joined: 12/9/2005
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One last thing
Wot do u think to doing this
Mon - bodycombat
Tues - workout 1
Weds - day off
Thurs - workout 2
Friday - body combat
Sat - workout 1
Sun - workout 2
is this too much or should that be ok?
(in reply to Letshavesome)
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RE: Any help with routine please - 2/1/2006 2:04:45 PM
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danmirage
Posts: 6351
Joined: 11/20/2005
Status: offline
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quote:
how much calories would you recommend and % of Carbs, Fats and Protein as a rough estimate.
Look at my earlier post and follow the link for the calories...follow the instructions I have there ofr the rest...ask questions if you get stuck.
quote:
is this too much or should that be ok?
Depends on the bodycombat classes...and your recovery...if you start to feel tired or wired..then maybe you need more time off...otherwise it would work.
Conversley you can cover the body only 1x per week and get great gains! This would give you more rest time.
< Message edited by danmirage -- 2/1/2006 8:46:12 PM >
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to Letshavesome)
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RE: Any help with routine please - 2/4/2006 6:58:55 AM
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Letshavesome
Posts: 97
Joined: 12/9/2005
Status: offline
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I clicked the link and used the excel calorie calculator,
I put in my information at the top
Body Weight = 183.2lbs
Age = 18
Height = 73 inches
Body Fat Percentage = 12.0%
I go to the gym 3-4 times a week and do active things on the other days, which category would i need to look at for the Harris-Benedict Formula?
(in reply to danmirage)
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