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New guy, need help

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Posted by: Strongbad

I just got back into lifting weights after a long layoff and was needing some advice. I am 6' and weigh 182 lbs and have 18 to 20% body fat. My diet used to suck, so I am trying to go with a new one where I now eat 6 meals a day. The breakdown of my diet is: 2500 calories a day with 241 g of protein, 298 g carbs, and 38 g of fat, and a good multivitamin. My workout is:

Monday: Chest and Back
Chest 3 sets of bench press , 10 reps each
Chest 3 sets of inclined bench, 10 reps
Chest butterflys 3 sets, 10 reps

Back seated rows
back lat pull down
back bent over rows

Tuesday
Shoulders
Military press
front raises
side raises
bent over raises
shoulder shrugs

Wednesday
Biceps and Triceps
Biceps bar curls
hammer curls
isolated curls

Triceps skull crushers
tricep pushdowns
tricep dips

Thursday
legs
leg press
leg curls
calve raises

My biggest problem I have is my cardio. I have love handles and I want to loose them. How much cardio should I do and when should I do it? Do you guys think I am on the right track? This site has a lot of great info and is a bit overwhelming, so any help would be appreciated.


Posted by: TJ Cline

Quote:
Originally Posted by Strongbad
I just got back into lifting weights after a long layoff and was needing some advice. I am 6' and weigh 182 lbs and have 18 to 20% body fat. My diet used to suck, so I am trying to go with a new one where I now eat 6 meals a day. The breakdown of my diet is: 2500 calories a day with 241 g of protein, 298 g carbs, and 38 g of fat, and a good multivitamin. My workout is:

Monday: Chest and Triceps
Chest 3 sets of bench press , 10 reps each
Chest 3 sets of inclined bench, 10 reps
Chest butterflys 3 sets, 10 reps
skull crushers
dips

Tuesday:Back and Biceps
Back seated rows
back lat pull down
back bent over rows
bent over raises
hammer curls
DB curls

Wednesday
Off



Thursday
legs....or squat
leg press
SLDL
leg curls
calve raises

Friday: Shoulders

Military press
front raises
side raises

shoulder shrugs

My biggest problem I have is my cardio. I have love handles and I want to loose them. How much cardio should I do and when should I do it? Do you guys think I am on the right track? This site has a lot of great info and is a bit overwhelming, so any help would be appreciated.



Posted by: CowPimp

Your diet looks pretty good to me, at least without seeing a meal by meal breakdown. I would probably include a greater percentage of fats in your diet. I generally recommend at least 20% of your caloric intake come from fat. Remember, fats are essential too, not to mention a highly utilized form of energy.

With regards to your resistance training routine, I think it could use some work. I would consider you a beginner, at least in terms of what you should be doing. You don't need anything fancy yet. Good ol' fashioined compound movements are all you need for the moment. Check out this article to give you a better idea as to where to go with your routine.

Honeslty, you don't need cardio at all. However, performing some cardio 2-3 days per week would probably be plenty. Currently I lift Monday, Wednesday, Friday, and Sunday. I do cardio 2-3 of the other days that I don't lift. Something like that would work just fine.


Posted by: CowPimp

This should help you too.


Posted by: myCATpowerlifts

What foreman posted is better.
Yes, double your fats....

How old are you, just wondering?


Posted by: Strongbad

Thanks for the input. I am 32, so I figured I need to start getting in shape now before I get much older. I have been lifting weights on and off for the past year, but lately I have been getting serious about it, and this is the first time I have ever followed a really specific diet. I have pretty good genes in that I am fairly defined for not following a really strict diet, but I still have some excess fat around my stomach. Thanks again.


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New guy, need help


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