Thread: help, read loadsa articles, is this my way forward.

i wana lose weight but gain muscle also. ive read this forum and magazine and ive come uo with this plan, how does it look.

mon- chest triceps , 30 mins cardio
tues - back shoulders biceps, 30 mins cardio
wed 1 hour cardio, no weights
thurs -as monday
fri-as tuesday
sat - legs and abs
sun- rest

gona do strength training for 2-4 weeks until no improvement (6-8 reps),
then switch to toning/endurance (lighter weight 12-15 reps - bout 65% of strength weight)

my diet is ok, i also take ephedrine and creatine along with 250g protein per day.

how many excercises is best for each bodypart? i used to overtrain
which exercises are best?
if someone could help or email me programe on cowlin01@hotmail.com , i would appreciate it.

any help will be much appreciated

Originally Posted by BiggT

you should never do more than 2 muscle groups in a single workout, especially if you are doing cardio thats just too much. i would actually advise you to do only one muscle group per day(each muscle group once a week) if u are trying to gain but keep doing 20-30min of cardio after weights. as far as eating, i would say to you to eat eerything in sight 24/7 but since u are worried about fat (like me right now) i eat clean stuff like whole wheat bread and whole wheat anything along with tons of chicken and steak.

also i think the most important thing is pre and post-workout nutrition. i have 25ish grams of peotein in water pre-workout and 40grams in milk post with a large gatorade and half bagel with jam on it.

The first part is wrong, many many individuals train movements and not muscles because it makes sense from a biomechanics point of view. I train all upper body push, pull, and legs separately and this involves multiple groups.

Working each muscle group once a week is sound advice, though.

Your resting habits suck. I can't stand it when people train so much, the fact of the matter is that anaerobic exercise does not PRODUCE gains it STIMULATES them. The stimulation occurs on off days - because the kidneys, liver, gonads, etc. etc deal with the stress of INDIVIDUAL muscles in a SYSTEMIC way. That means that when you work out just your legs or just your back, you work out your whole body to some degree.

That's not to say that you can't work out two days in a row or something, but 3-4 days a week is enough and probably more than enough. 3 days a week is ideal in my opinion.