Thread: Is this ok?

forget the cardio and make sure you have a good diet

1) why so much cardio?
2) what are your goals?
3) how intense are the weight training days?
4) how often do you train legs on those three days?
5) how intense is the cardio going to be done?
6) everyone needs AT LEAST one day completely off a week

If you are hurting for time you ought to look ino HIIT.

Originally Posted by Double D

If you are hurting for time you ought to look ino HIIT.

if you are training 3x's a week and they are total body workouts, I would be careful with HIIT cardio...otherwise you can kiss leg muscle bye bye.

1) why so much cardio? I am just trying to maintain muscle and drop body fat
2) what are your goals? Strength and Size
3) how intense are the weight training days? Moderately they are 45 mins long usually
4) how often do you train legs on those three days? 1 day out of those 3 on friday
5) how intense is the cardio going to be done? Extremely Intense
6) everyone needs AT LEAST one day completely off a week - I will take off saturday and sunday and only do cardio monday, wednesday and friday

184lbs -- My Weight


40/30/30
2024 calories



809.6 cals from protein
607.2 cals from carbs
607.2 cals from fats

202g/protein
151g/carbs
67g/fat


This is what I am basing my cutting diet off of by the way

Originally Posted by P-funk

if you are training 3x's a week and they are total body workouts, I would be careful with HIIT cardio...otherwise you can kiss leg muscle bye bye.

Yeah that is a good point.

so can anyone awnser my question?

Originally Posted by Diablo1990

1) why so much cardio? I am just trying to maintain muscle and drop body fat

get a better diet and post it. please post your entire weight training routine.

2) what are your goals? Strength and Size

so then why would you want to do all that cardio? it will get in the way of both of your goals.


3) how intense are the weight training days? Moderately they are 45 mins long usually

what does moderatly intense mean? intensity is measured by how close to your 1RM you are working. 8 rep sets are moderate, 12 rep sets are not so intense, 3 rep sets are very intense.

4) how often do you train legs on those three days? 1 day out of those 3 on friday

defenitly no cardio on that day. again, please post your entire routine. You may be better off doing total body workouts and hitting the legs on all three days as it will aid in your quest for size and strength.

5) how intense is the cardio going to be done? Extremely Intense

So sprints? 30sec sprints? 10 sec sprints? again, define intensity. what is the program?


6) everyone needs AT LEAST one day completely off a week - I will take off saturday and sunday and only do cardio monday, wednesday and friday

^^ need more info

6 reps for most excercises
I want to start doing cardio because I am high in BF now I weigh 186lbs at 5'9"

Originally Posted by Diablo1990

6 reps for most excercises
I want to start doing cardio because I am high in BF now I weigh 186lbs at 5'9"

okay, lets try this a 3rd time......


post you ENTIRE training routine.

get your diet in order if you have a high BF%.

I changed some things in my new routine because I just started doing some different things

Monday

I use those bands to warmup my shoulders for this day expecially
BB Bench Press: 6-10 x 6
DB Bench Press: 8-10 x 3
Dips: 10 x 2
Arnold Presses: 6-8 x 2
Lateral Raises: 10 x 2
Situps: 25 x 2





Wednesday
Lat Pulldowns: 6-10 x 3
BB Rows: 10-12 x 3
DB Rows: 6-10 x 2
Chin-Ups: 2-4 x 3 (Palms faced towards you)
Alternating DB Curls: 6-8 x 2




Friday
Deadlifts: 6-10 x 8
Squats: 6-8 x 4


I can't really say what my diet is, I do not eat bad food like soda, candy or any of that. I mostly drink milk and water. I mostly eat peanut butter, peanuts, eggs, egg whites, or chicken

Also I have ZMA and CEE. Do you think it would be wasting it if I were to take it while I am cutting?

you could change somethings with your routine.....Correctiosn in the quote. Like I said, you may want to consider a total body split or a vertical upper, legs, horizontal upper. But, I will work with what you have down there.

Originally Posted by Diablo1990

I changed some things in my new routine because I just started doing some different things

Monday

I use those bands to warmup my shoulders for this day expecially
BB Bench Press: 6-10 x 6
DB Bench Press: 8-10 x 3
Dips: 10 x 2
Arnold Presses: 6-8 x 2
Lateral Raises: 10 x 2
Situps: 25 x 2

Rep ranges are all over the place. Also, that is a high amount of pressing. Even with that much pressing, I like to put some scapular work at the end....wall retractions, exerternal rotations, etc...

For reps, I would set up my first two lifts (One horizontal and one vertical) as my "heavy work". then, my next lifts will be high rep ranges and increasing metabolic activity.

Something like this:
bench- 4 sets x 5 reps
overhead press- 4 sets x 5 reps
low incline incline DB press- 3 sets x 10 reps
lateral raise- 3 sets x 10 reps
tricep pressdown- 3 sets x 10 reps
external shoulder rotation- 3 x 15
wall retractions- 3 x 15



Wednesday
Lat Pulldowns: 6-10 x 3
BB Rows: 10-12 x 3
DB Rows: 6-10 x 2
Chin-Ups: 2-4 x 3 (Palms faced towards you)
Alternating DB Curls: 6-8 x 2

again with the rep ranges. I would also move this day to friday and move legs to wed. so that you can have a HIIT cardio day on sat. without being sore.

chin ups- 4 sets x 5 reps
BB row- 4 sets x 5 reps
pulldown- 3 sets x 10 reps
DB row- 3 sets x 10 reps
DB curls- 3 sets x 10 reps
reverse peck deck flye- 3 sets x 15 reps



Friday
Deadlifts: 6-10 x 8
Squats: 6-8 x 4

again with the rep ranges. move this day to wed. and up the volume.

squats- 4 x 5
deadlift- 4 x 5
lunges- 3 x 10
single legged leg curls- 3 x 10
hyperextensions- 3 x 15
calves

I can't really say what my diet is, I do not eat bad food like soda, candy or any of that. I mostly drink milk and water. I mostly eat peanut butter, peanuts, eggs, egg whites, or chicken

okay, now to add the cardio....here is what your template would look like with my changes of the training days:

mon- upper push/moderate intensity, steady state cardio either after your workout or preferably weights in the AM and cardio in the PM. this is easy cardio.
tues- off
wed- legs
thurs- off
fri- upper pull
sat- HIIT cardio
sun- off

start with that. increase training volume or cardio as need be over the next few weeks.

chart your progress with measurments, BW and gym performance (ie, if you are getting weaker you are doing something wrong) every 2 weeks. weight should either go down or stay the same, measurements (preferably the waist line) should go down as BW stays the same or decreases slightly, and strength should be maintained or hopefully even increase.

So Pfunk, I should follow a cutting diet and still see muscle increase or what? Also if I am cutting is it worth it to use CEE and ZMA?

Originally Posted by Diablo1990

So Pfunk, I should follow a cutting diet and still see muscle increase or what? Also if I am cutting is it worth it to use CEE and ZMA?

CEE is creatine.
ZMA is a mineral supplement

why shouldn't you use them?


while dieting (hypocaloric), why do you think that you will see increases in muscle mass? You aren't eating enough food to potentiate growth. Maintain strength and/or gain strength and that is a pretty good indication that you are maintaining muscle mass, which is all you can hope for when in a hypocaloric state.

the goal is either

a) get big
b) get lean

but not both unless you are using something a little more potent then CEE and ZMA.

That is why I am asking, should I save CEE and ZMA for when I bulk?? Thank you for being paient with me unlike other times = D.

Originally Posted by Diablo1990

That is why I am asking, should I save CEE and ZMA for when I bulk?? Thank you for being paient with me unlike other times = D.

there were times when I wasn't patient with you? I am usually patient with everyone except those special cases.....you know who you are....kefe, kenwood, etc....


anyway, i was probably joking around....

You don't have to save that stuff for when you bulk. If anything, they can hopefully help you to maintain more muscle while you diet down as they can help to maintain an anabolic environment.

I have to admit, I am not good at the whole "supplement" thing. You may want to wait until Dale sees this (I hope he sees it) as he knows a lot more about what supps to take and when then I do since I don't use any.

Also what is reverse peck deck flye

Originally Posted by Diablo1990

Also what is reverse peck deck flye

it is the opposite of the peck deck flye.....any rear delt fly will do though. i was just throwing that out there.

Monday
BB Bench- 4 sets x 5 reps
Overhead Press- 4 sets x 5 reps
Incline DB press- 3 sets x 10 reps
lateral raise- 3 sets x 10 reps
Tricep Pressdown- 3 sets x 10 reps
External Shoulder Rotation- 3 x 15
Wall Retractions- 3 x 15

Wednesday
Squats: 4 sets x 5 reps
Deadlifts: 4 sets x 5 reps
Lunges: 3 sets x 10 reps
Single Legged Leg Curls: 3 sets x 10 reps
Hyperextensions: 3 sets x 15 reps
Calve Raises: 3 sets x 15 reps


Friday
Chin Ups: 4 sets x 5 reps
BB Rows: 4 sets x 5 reps
Lat Pull downs: 3 sets x 10 reps
DB Rows: 3 sets x 10 reps
DB Curls: 3 sets x 10 reps
Reverse Peck Deck Flye: 3 sets x 15 reps



Saturday
HIIT cardio



that is what I have so far, where should I put chest and abs?