Hello all,
I am deployed to Iraq and lurk here when I can and finally got around to posting. I am hopeing to find out if my routine/diet is sensible for me.
I am 32 yr old male, 5' 8", 186 lbs, I have approximatly 18% BD(near as I can figure). When I got in country I was 194 lbs and had not worked out in over a year.
My goal is to drop body fat percentage/increase strength, and I do not care if it involves losing weight or not.
My diet consists of 1800-2000 calories a day, with 40% Protien/40% carbs/20% fat.
I am doing a pretty good job of splitting everything between 6 seperate meals and have plenty of energy. I am consistently losing 2 pounds a week so I am think I have that part figured out. Please tell me if I am wrong though, or could do something better. I am also drinking 6-8 liters of water a day. More than i care to actually.
Now training. I have been going 6 weeks and have just changed up my routing. This is my new routine, reps depend on week and intensity. I hit failure quiote often on the last 2 sets of each excercise.
triceps 4X6-10 each (CGBP, skull crushers, dips)
Biceps 4X6-10 each (straight bar curl, alternating dumbell, hammer)
Off
Legs 4x10-12 each (squats, presses, stiff legged dead lift, extentions, curls)
Chest 4x6-10 each (flat bench, incline, decline) alternate weekly bar/dumbell
Back 4X6-10 bent-over row, wide pulldown, close grip underhand pulldown
Off
Shoulder 4X6-8 each (military press, one arm dumbell side raises, bar pull-up, shrugs
When I train I really concentrate on slow and controlled with at least 3-5 seconds on the negative. I am sore for 3-4 days following a workout.
Abs and calves get hit twice a week . I am usually done lifting in 30-40 minutes w/ a partner.
I do cardio 4X a week usually 15 minutes pre-lifting and 30 min post-lifting. Keeping my heart rate 130-140 BPM
So ow does this look? Please be honest, and I appreciate all help in advance.
I should note that I am seeing some good changes in my body, these being I do not look so "smooth", more vascular, seeing definition in shoulders and tri, gut noticably smaller, pants getting loose.
Again thanks for the help.
Best wishes to you all
Neil
I am deployed to Iraq and lurk here when I can and finally got around to posting. I am hopeing to find out if my routine/diet is sensible for me.
I am 32 yr old male, 5' 8", 186 lbs, I have approximatly 18% BD(near as I can figure). When I got in country I was 194 lbs and had not worked out in over a year.
My goal is to drop body fat percentage/increase strength, and I do not care if it involves losing weight or not.
My diet consists of 1800-2000 calories a day, with 40% Protien/40% carbs/20% fat.
I am doing a pretty good job of splitting everything between 6 seperate meals and have plenty of energy. I am consistently losing 2 pounds a week so I am think I have that part figured out. Please tell me if I am wrong though, or could do something better. I am also drinking 6-8 liters of water a day. More than i care to actually.
Now training. I have been going 6 weeks and have just changed up my routing. This is my new routine, reps depend on week and intensity. I hit failure quiote often on the last 2 sets of each excercise.
triceps 4X6-10 each (CGBP, skull crushers, dips)
Biceps 4X6-10 each (straight bar curl, alternating dumbell, hammer)
Off
Legs 4x10-12 each (squats, presses, stiff legged dead lift, extentions, curls)
Chest 4x6-10 each (flat bench, incline, decline) alternate weekly bar/dumbell
Back 4X6-10 bent-over row, wide pulldown, close grip underhand pulldown
Off
Shoulder 4X6-8 each (military press, one arm dumbell side raises, bar pull-up, shrugs
When I train I really concentrate on slow and controlled with at least 3-5 seconds on the negative. I am sore for 3-4 days following a workout.
Abs and calves get hit twice a week . I am usually done lifting in 30-40 minutes w/ a partner.
I do cardio 4X a week usually 15 minutes pre-lifting and 30 min post-lifting. Keeping my heart rate 130-140 BPM
So ow does this look? Please be honest, and I appreciate all help in advance.
I should note that I am seeing some good changes in my body, these being I do not look so "smooth", more vascular, seeing definition in shoulders and tri, gut noticably smaller, pants getting loose.
Again thanks for the help.
Best wishes to you all
Neil