Thread: New program

Hey yall,

Just wanted to post my new program to get your opinions / feedback / advice..

Full body workout mon, wed and friday:

Barbell Squats 3x12
Bent Over Rows 3x12
Straight leg Deadlifts 3x8
Bench Press 3x12
Ezcurl Bicep curls 3x12
Seated Shoulder press 3x12
light-mid weight clean and press 2x20
50 ab crunches

At this stage, because im mainly focusing on loosing fat, im looking at this full body program as a means of getting my body used to doing the weights again and also to strengthen/use all the stabilisor muscles. Im not trying to bulk up at all with this program, moreso just to keep the muscles i have active and working.

Ontop of this training im doing about 45mins of eliptical crosstrainer work per day - 15min in the morning of high intensity intevals, and 30mins at night of moderate speed and intensity.

Basically for the last 6 weeks ive made decent progress but havent really done anything specific as far as calorie control etc is concerned, other than eating clean like: eggs, chicken, tuna, lean beef, light vegies, not too much starchy vegies,oats or brown rice for carbs or low GI grain/seed breads, natural yogurt, walnuts/almonds for fats and also taking multivitamins and omega3 supplements..
Ive been looking at this as a lifestyle change rather that a 'diet' as such and am not too fussed at the rate of weight loss, only that its healthy and sustainable.. for this reason i didnt want to restrict myself and count calories etc.

So far ive lost 5kg or 11lbs in 6 weeks and put on slightly visable muscle mass, so im happy.. but i want to make sure im maximising my efforts and doing it as efficiently as possible. Basically for the last 6 weeks training, ive been training as if i was focused on increasing size rather than fat loss.

The reason for making a new program was basically after reading through this forum and other info around the web and books i have, i decided i needed to work out daily calorie requirements etc create the deficit, loose the fat and then think about putting on muscle mass.

Feel free to make any suggestions etc tell me what im doing right / wrong etc because im here to learn. I didnt mean to type so much but i thought id try give as much info as possible, so you guys wouldnt have to ask about diet etc. Also i do all my training at home so i have access to the following equips if you are going to make any suggestions: Eliptical cross trainier, smith machine, pec-dec, lat pull down, seated row, preacher bench, standard bench, power rack, chin up bar, dumbells, barbells, ezcurl bar, resistance bands and one of those inflatable balls.

Once again, thanks to the people that have given suggestions

Ive changed things up a little to incorporate what you guys have suggested, and ive started with it today so ill let you know how its working for me as time progresses, but for now, how does it look?

Mon - Wed - Friday: Training in Afternoon
SLDL - 3x6

Superset:
Bench Press - 3x10
Lat Pulldown - 3x10
Once im strong enough and light enough i will replace lat pulldown with wide grip pull ups

Squats - 3x10

Superset:
Seated Shoulder press - 3x10
Bent over rows - 3x10

Additional Excercises:
Clean and press light to mid weight 3x15
Ab crunches 3x15


Cardio:
Tue, Thur, Sat (off days) 30 mins moderate intensity.
Mon, Wed, Fri - 15mins HIIT morning, and 5 mins warm up and stretching before weights and 5 mins cool down after weights and stretching.


Sunday - Rest & Refeed day.


Let me know what you think, cheers