[abi]

Hi,

Height - 6.0

i have went down from 235.8 lbs to 191.8 lbs.....went up in strength a bit ...all this time i have been mostly focusing on weight loss...

basic training day....had lift weights...more like 3 exercises for whichever body part i am working out and then straight to an hour of cardio...LISS to medium intensity....

i like to do this properly becos even tho i lost alot of fat and gained a bit of strength....i dont see any definition and i still have alot of fat to loose ???

Nutrition

5:30 - Breakfast - cereal and whey protein

8:30 - Museli bar and a cup of coffee

12:30 - lunch - chicken breast, a whole egg and some salad.

3:30 - Museli bar and cup of coffee

6:00 - pre workout - whey protein and some junk...

7:00 - 8:30 Workout

9:00 - Whey protein and cup of white rice and veges..

11:30 - sleep

what kind of food can i eat pre and post workout?....

Workout routine.....can some one plz give me a detail plan on wat to do here...something to put on muscle...

i usually do this...

chest - flat bench , incline smith machine, flyes
back - pulldows, deadlifts and one other one
shoulder - shoulder press - machine and weights, shrugs, behind neck press
arms - close grip bench press, barbell curl and dumbbell curl and tricep push downs...
off
legs - machine squats, calves and one more...
off

cadio for about an hour / 20 mins after everyworkout...

reps - 6-8 for 3 sets...

Can some plz give me a good schedule to gain muscle....i knw u cant gain muscle and lose fat at the same time...but my main is to decrease my BF% and possible gain some strength and muscle at the same time...

I would like to follow a routine ....where i put in all the efforts tht i need to and see good amt of results.....

[MVP]

For your next movement with back - use the row; it balances the bench press.

I would scratch the shoulder sessions and include a direct lateral deltoid movement (lateral raise) and a posterior deltoid direct movement (bent over lateral raise).

Don't do squats on a machine - put the barbell on your back and go as deep as possible. Machines cancel the utilization of your stabilizer muscles and give you a fixed range of motion and movement pattern which is unnatural to the body's three dimensional plane; therefore, it can result in substantial injury and will not relate to functional strength.

Same thing with the incline presses - give your stabilizers a workout and workout in the body's normal plane of motions.

[abi]

Cheers Thanx man....will move on to more free weights....

How many exercises do u normally do per body part?....

[MVP]

I keep my movements compound.

It depends on the muscle group, really. I feel that each need about 1-2 exercises directly.

For example: I train squats to develop my quads yet my posterior chain gets hit hard, too. I train my deadlifts that train my posterior chain and my quads, which in turn counts as two quad / posterior chain movements.

Back I do barbell rows, deadlifts and pullups. Sometimes I'll replace the barbell rows with compound rows; both are beneficial to my training.

Chest movements I hit the upper chest with incline presses and I hit the lower and center with flat presses and weighted dips.

Arms vary depended upon how I feel, although chins and dips are crucial to my training to increase core strength, I train my body as unit because it works as a unit and therefore I train for hypertrophy and functional strength.

[abi]

Thnx for the info MPV...i lost close to 40 lbs and with it a lot of strength as well....my bf% is still a lot higher....so i will stick to as much as free weights and compound exercises and see how i go in abt months time....

[miggitymags]

A few suggestions:

1. For chest, do incline first. Most people have an underdeveloped upper chest and bringing that up gives the appearance of a thick, full chest. And don't do incline on the Smith machine.. Aside from a VERY few exercises this machine is useless. Also very hard on your rotator cuffs in pressing movements.

2. Back - do deadlifts first. They are a big compound movement that should get the most focus and attention. Pulldowns are good, but incorporate some chins as well. You also need some upper trap work -- BB shrugs, for example.

3. Too many days in a row without a break. I'd move one of your off days up. More of a 2 ON 1 Off 3 ON 1 Off would work better.

4. Shoulders - make sure you keep a compound movement (BB press/DB press) first. Get rid of anything behind the neck - it puts your spine in an injury prone position. I suggest not doing any front delt work b/c I feel you get adequate work with chest movements. Make sure to include rear delt and rotator cuff work.

5. Arms - I'm not a big component of an "arm day", but if it works for you, great.

6. Legs - Squats!! and not on a machine. Hopefully your "and one more" is something like hack squats, leg press, or lunges. Make sure you get enough volume in your leg workout if you only hit them once a week. (I'm a big advocate of hitting each muscle group twice a week - works for me).

7. Make sure to periodize. In other words, mix up your rep ranges every 2-4 weeks.

8. I'm not a great diet guy. Hopefully someone else can help you there..

good luck bro.

[abi]

Thanks miggitymags...

Can you tell me how shuld i split my days to have 3 days on 1 day off...

say

chest
back
shoulder& arms
break
legs
chest
back
break

...is this ok...

Chest - incline, flat bench and flyes dumbbell
Back - dead lifts, pull downs, Barbell rows and close grip pulldowns.... chins??....like in pull ups?

Legs - SQuats...my knees are real weak...i guess i have to push through this....with machine i can squat a lot more weight...
Leg press and calves.../ hamstrings..

Shoulder and arms - BB press/DB press, close grip bench press, tricep pull down, bicep curls and incline curls....

Do these exercise with 6-8 reps 3 sets....for 2 weeks and then change to 8-12 reps.../ change bench and incline using DB...

Cardio for abt 20 mins ...LISS after workout...is this ok?

How does this split look?...anything to change...

[miggitymags]

I think this looks better.. all you can do is give it a go, and adjust things on the fly. For example, if you feel your back after chest day doesn't work, switch your order.. And 3 days ON, 1 day OFF might get to be too much if you aren't eating and resting enough, so don't be afraid to take a day off once in a while.

I will also say you don't necessarily need to stick to 3 sets of everything.. Judge this based on how you feel. Lagging muscles or your compound movements may or will need more sets, for example. Which brings up another point: stick to compound movements as the basis of your split and you will be much better off.

As you can tell, there isn't necessarily any "right or wrong" splits - it needs to be geared for the individual and your goals, and all you can do is experiment. "Instinctive training" comes with experience, so pay attention to details and how your body responds to different situations such as: rep ranges, # of sets, split layout, diet, cardio, etc.. It's a complex sport that takes years and years, just stick with it..

[miggitymags]

by the way, squats and deads release the most GH which aids not only in hypertrophy but recovery (even the upper body), so you need to incorporate both.

i'm not sure what you mean by "weak knees", but "weak" jumps out at me - and there is only one way to fix that, and that is to get them stronger..

with squats, don't worry about the weight at first - get your form down. the weight will come.. you say you did machines for legs before b/c you could do more weight, but everyone can do allot of weight on leg machines - its the squats that tell the story.

[abi]

Cheers Dude....Will stick to this routine for a few weeks and will let you knw on how i go....thnk again for the help...

How come i cant rep....no points...