Suggestions

Moonlight · 11-02-2005, 10:54 PM

Alright, I've stopped training since my last post because I know that I dont have enough information and my trainings weren't consistant, I'm currently organising myself with a training program and diet, can you please give me your thoughts on both of the matters..

Age: 20
Height: 185cm
Weight: 93kg
BF: 12-13%

Goal: to get to about 3-4% bodyfat and grow in size.

Alright, So far, i've worked out that I'm going to start slowly and work my way higher and higher...

Morning is a run: I'm starting at 15 minutes and running at 9mph, i'll work up my time by about 5 minutes per week until I get to 30 minutes, then I'll up my speed to about 12mph. If i'm doing well with that, i'll continue to up my time by 5 minutes a week until I get to 1 hour of running, then I shall increase my running speed by 1mph every week. After that, I'll start running off the machine.

Weights: (Day 1: Chest/shoulders/abs - Day 2: Legs/back/abs) I'm starting with lowish weights, about 75% of my max for each exercise, with 2 sets of until fail (at that weight) and then a dropset from my max.

Evening Sprints: about 30-45 minutes of sprinting activities, polymetrics, uphill and downhill sprints and about 15 sprints of 20meters up to 100meters

(5 days a week with this training, 1 day a week will be gameday with an all-over body gym session (light) and a game, and the day after gameday will be rest day.)

--------------------------------------------------------------------------

Breakfast: I need a meal for breakfast, I was thinking about a fruit salad, simply because I cant live without my fruit.

Morning tea: A Vegetable based soup with chicken in the soup approx. 1 and a half cups.

Lunch: a Vegetable based Stir fry, very little oil beef strips and rice/pasta to go with it (I'd say about 100g beef, and about 400g vegetables)

Afternoon tea: 200g tuna with about 200g vegetables
Protien Shake after gym session

Dinner: 250g meat chicken/beef, 1 potato and vegetables

This will last exactly 4 months from next tuesday, without interruption.
I want to know if anyone can give me any of their opinions on my training/meals and hopefully give me some food for thought before i begin. Some changes wouldnt go astray either,

Once I begin, you can find my weekly results in the other thread, I forget what its called, something like training results or follow a program or whatever. I will detail how i feel, my fitness changes, and what im thinking of the diet and trainings and i would love to have continued suggestions to help me along.

Any question you need answered, just post a reply and I'll get back to you asap.

TJ Cline · 11-02-2005, 11:14 PM

Post your exact workout

post your diet in the diet forum

Tough Old Man · 11-02-2005, 11:32 PM

Quote:

Originally Posted by Moonlight

Alright, I've stopped training since my last post because I know that I dont have enough information and my trainings weren't consistant, I'm currently organising myself with a training program and diet, can you please give me your thoughts on both of the matters..

Age: 20
Height: 185cm
Weight: 93kg
BF: 12-13%

Goal: to get to about 3-4% bodyfat and grow in size.

Lets be realistic here. You want to gain size and get to 3-4% B/F. Try to finish school. Shit this may be as big as task as your post as you post leaves no area for error either.

Thank I'll change my screen name to critic

Moonlight · 11-03-2005, 12:05 AM

I dont have school anymore, its just work and I get pretty good shifts 7am-2pm or 2pm-8:30pm, and the work is at a gym just signing out stuff, easy as piss.

as for my training: 2x until fail, 1x drop set at 75% of max and increasing weekly
Chest-
Benchpress
-inclined, normal, declined
Curls
Shrugs
Lat-lift
peck deck
Shoulder press

Back-
Reverse bench
Seated Row
Tricep extension
Lat pull down

Legs-
Squats
Leg press
Seated curl
Seated extension
Calf raises

Abs- 3x30
Obliques
Crunches
Leg raises
6-inch hold.

Training at night is -
Warm-up: 20m x3
High knees
bum flicks
side steps L/R
grapevine/disco L/R
high knee skip
lunges
quickfoot 10m x3

15x 20m uphill sprint
3x 100m sprint
5x 75m sprint
7x 50m sprint
15x 20m downhill sprint

Followed by an easy club training session (and i mean fairly easy)

with about 1 hours total bike riding. to work, training, home etc.

benverner · 11-03-2005, 01:44 PM

I'll venture to say that you might hit 4%, I did it once when i was 20 but only held it for about 2 weeks because I got so weak. I also have to say you will have a hard time hitting your muscularity goals if you don't already have it hiding under some fat. That's a shit load of running to build muscle man, you'll need a freaking nutritionist on call.

11-02-2005, 10:54 PM	#1
Moonlight Registered User Join Date: Oct 2005 Posts: 10	Suggestions Alright, I've stopped training since my last post because I know that I dont have enough information and my trainings weren't consistant, I'm currently organising myself with a training program and diet, can you please give me your thoughts on both of the matters.. Age: 20 Height: 185cm Weight: 93kg BF: 12-13% Goal: to get to about 3-4% bodyfat and grow in size. Alright, So far, i've worked out that I'm going to start slowly and work my way higher and higher... Morning is a run: I'm starting at 15 minutes and running at 9mph, i'll work up my time by about 5 minutes per week until I get to 30 minutes, then I'll up my speed to about 12mph. If i'm doing well with that, i'll continue to up my time by 5 minutes a week until I get to 1 hour of running, then I shall increase my running speed by 1mph every week. After that, I'll start running off the machine. Weights: (Day 1: Chest/shoulders/abs - Day 2: Legs/back/abs) I'm starting with lowish weights, about 75% of my max for each exercise, with 2 sets of until fail (at that weight) and then a dropset from my max. Evening Sprints: about 30-45 minutes of sprinting activities, polymetrics, uphill and downhill sprints and about 15 sprints of 20meters up to 100meters (5 days a week with this training, 1 day a week will be gameday with an all-over body gym session (light) and a game, and the day after gameday will be rest day.) -------------------------------------------------------------------------- Breakfast: I need a meal for breakfast, I was thinking about a fruit salad, simply because I cant live without my fruit. Morning tea: A Vegetable based soup with chicken in the soup approx. 1 and a half cups. Lunch: a Vegetable based Stir fry, very little oil beef strips and rice/pasta to go with it (I'd say about 100g beef, and about 400g vegetables) Afternoon tea: 200g tuna with about 200g vegetables Protien Shake after gym session Dinner: 250g meat chicken/beef, 1 potato and vegetables This will last exactly 4 months from next tuesday, without interruption. I want to know if anyone can give me any of their opinions on my training/meals and hopefully give me some food for thought before i begin. Some changes wouldnt go astray either, Once I begin, you can find my weekly results in the other thread, I forget what its called, something like training results or follow a program or whatever. I will detail how i feel, my fitness changes, and what im thinking of the diet and trainings and i would love to have continued suggestions to help me along. Any question you need answered, just post a reply and I'll get back to you asap.
Moonlight Registered User Join Date: Oct 2005 Posts: 10

11-02-2005, 11:14 PM	#2
TJ Cline Member Join Date: May 2005 Posts: 12,544	Post your exact workout post your diet in the diet forum
TJ Cline Member Join Date: May 2005 Posts: 12,544

11-03-2005, 12:05 AM	#4
Moonlight Registered User Join Date: Oct 2005 Posts: 10	I dont have school anymore, its just work and I get pretty good shifts 7am-2pm or 2pm-8:30pm, and the work is at a gym just signing out stuff, easy as piss. as for my training: 2x until fail, 1x drop set at 75% of max and increasing weekly Chest- Benchpress -inclined, normal, declined Curls Shrugs Lat-lift peck deck Shoulder press Back- Reverse bench Seated Row Tricep extension Lat pull down Legs- Squats Leg press Seated curl Seated extension Calf raises Abs- 3x30 Obliques Crunches Leg raises 6-inch hold. Training at night is - Warm-up: 20m x3 High knees bum flicks side steps L/R grapevine/disco L/R high knee skip lunges quickfoot 10m x3 15x 20m uphill sprint 3x 100m sprint 5x 75m sprint 7x 50m sprint 15x 20m downhill sprint Followed by an easy club training session (and i mean fairly easy) with about 1 hours total bike riding. to work, training, home etc.
Moonlight Registered User Join Date: Oct 2005 Posts: 10

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11-03-2005, 01:44 PM	#5
benverner Catabolic Idiot Join Date: Oct 2005 Location: Baltimore Posts: 151	I'll venture to say that you might hit 4%, I did it once when i was 20 but only held it for about 2 weeks because I got so weak. I also have to say you will have a hard time hitting your muscularity goals if you don't already have it hiding under some fat. That's a shit load of running to build muscle man, you'll need a freaking nutritionist on call.