Help with current plan please!! :)

**Wildman4life** · 07-29-2002, 07:57 PM

Hey everyone,

I am new to this message board and was glad to find it....
i am 5'11 and i have basically grown from 190 lbs (15 % bf) to 230 (30% bf) in the past 14 months....and i guess it hit me last week or so that i really need to get my ass back in shape again...i never worked out before, all i did was play sports....but then i got injured bad.....

So for the past week have been running for an hour or two every day and loading up on the creatine to begine hopefully tomorrow with weight lifting...

What i am concerned with is trying to loose bf and gain shape rather than too much bulk.....
so basically what my question is....whether my workout plan that i have been trying to make for the past 10 days(after reading tons of threads on here) will do me good or not...

This is what i have so far...feel free to critisize change and knock out what i have....critisism would help out a lot

Monday:
Early morning-----1 hour cardio + 8 minute abs
Afternoon/evening---- chest and bi's

Tuesday:
Early morning----1-2 hours cardio + 8 minute abs

Wednesday:
Early morning-----1 hour cardio + 8 minute abs
Afternoon Evening----Tri's and shoulders

Thursday: "Same as tuesday"
Early morning----1-2 hours cardio + 8 minute abs

Fridaymy most dreaded weighlifting day!)
Early morning-----1 hour cardio + 8 minute abs
Afternoon/evening---- LEGS!!!!!

Saturday: same as tuesday and thursday
Early morning----1-2 hours cardio + 8 minute abs

Sunday: Rest day...

I am taking:
4 pills of xenadrine a day
5 g of creatine a day
3 g of HMB
and about 1200 mg of L-Glutamine everyday
ohh yeah and protein shake drink after working out...

Is it wiser to do cardios in the morning before weight lifting or after weight lifting.....or should i do everything together and not seperate them...

Thanks to all for your time in reading this
Take Care

Amer

**Fade** · 07-29-2002, 08:12 PM

Don't forget back.

Post what you normally eat also.

**wanablifter** · 07-29-2002, 08:17 PM

i dont think it will do u any good to use creatine u have to pretty much be on a good diet to even start on creatine. i would say the best thing to lose that bullshit around you would be to run and arobics n wut not maybe low weights with high reps would help as well

**Fade** · 07-29-2002, 08:26 PM

I really don't believe in the low weight and high reps routine for cutting. Lifting heavy would be fine too. He should put on more muscle. The more muscle you have the more calories you burn.

Diet is the biggest thing anyway.

**Wildman4life** · 07-29-2002, 09:50 PM

i usually try to...repeat....try to have six meals a day...but with being busy in work and school all day i barely have time to get in 3...
i usually rely a lot on protein shakes for my daily protein intake take the shake with a banana as a meal replacement...
I also take vitamin pills too make sure my vitamin intake isn't hindered....

I have stopped anything with corn syrup and fructose...i eat some bread(pita home made) vegtebales...and try to get in as much meat as i can....
that's all...i don't eat much i know...which is a mistake....is it wrong to be relying on protien shakes and protein bars???

THanks for you replies!!
Amer

**wanablifter** · 07-29-2002, 10:02 PM

personaly i dont think its very healthy to be living off shakes and bars i mean u do have to have other vitamins that u may not get from them and its allways good to have a good meal just not fast food. fade was right too using bigger weights will fill in for fat loss.

**Freeman** · 07-30-2002, 12:35 PM

just keep at the cardio. That's the best thing for ya now. And yeah, try and find better sources of protein. Eat 4-5 smaller meals if you can. If not, a shake or a bar is better than a big mac, most definitely. Also, I like to do cardio b4 breakfast. It helped me burn more fat.

Another key: don't eat until your "full", just till your not hungry anymore. I think a lot of people make that mistake. Eat till you puke makes you big fatty!

**Wildman4life** · 07-30-2002, 12:42 PM

Thanks for your reply...
I haven;t touched mcdonalds in over a 3 years...

I have quite an upper body and bi's...but below that...my gut is my problem....if i loose that i will loose approximately 20-30 lbs easily!!

I don't have time for the 6 meals a day...i barely have time for three...all i am concentrating on is getting a decent amount of protein in my system for my muscles to recover...

as far as cardio...i am sticking to that hopefully i will see results by the end of the 4th or 5th week......

If this work i will post my complete day to day workout!!

Thanks for you r help
Amer

**Scotty the Body** · 07-30-2002, 01:09 PM

1 to 2 hours of cardio 6 time a week is crazy, your going to get burnt out and probably sick within the first month of this.
Do your cardio no more than 3 times a week for 20-30 min at most, i've found H.I.T. cardio to work the best for me.

As far as your routine goes, you've left out Back, I beleive next to legs, its the most important for back and whole body development.
I would use a routine like;
Monday - Chest/tri's/shoulders
Wed:- Back/bi's
Friday - Legs/abs

Your not going to get a flat stomic doing Abs every day of the week as its not possible to spot reduce.

Diet should be your main focus over training to loose the BF, its ok to use shakes and bars through the day if you CAN'T eat normal food due to schedual but try to eat at least 3 good meals along with the shakes to supplement you.

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