ive got 9 weeks, help me out.

[legendkiller713]

Im going to vegas in 9 weeks. So im looking to add a lot of intensity to my workouts, and clean up my diet to make sure im putting myself in the best position to get the best results.

I would like to add more muscle, but at this point with 9 weeks to go, ive come to terms with waiting til after summer to do that. So im purly looking to just cut, and tone up what muscle I do have. Right now im a pretty slim and slender 5'8 160lbs, but with very little to no tone or tightness. I dont know my body fat %.

Since the begining of the week (when I found this site) ive been using fitday and its helped a ton. my estimated matenince calories per day is around 2,500. One thing that im slightly confused about is should I be staying at the maintence # while working out to try and tighten up and keep lean muscle. Or should I be eating around 2,000 (-500)?

My diet right now looks something similar to this, and the approx estimated nutrients from fitday.

730: 3 egg whites, 1 english muffin, cup of orange juice. (377 calories, 7g fat, 53 carbs, 27g protein)

1030: protein bar and a pear (286 calories, 6g fat, 42 carbs, 20 g protein)

1:00: chicken breast, bannana and whole grain rice. (439 calories, 11g fat, 43 carbs, 42 g protein)

430: Fruit smoothie (bananna, strawberries, blue berries, milk blended together) (347 calories, 5g fat, 68 carbs, 10 g protein)

7:00: Some kind of meat (usually chicken breast again) and a veggie (450 calories, 11g fat, 43 carbs, 42 g protein)

I work full time during the days so I have late workouts around 930-1030.

1040: Protein shake (mixed with milk) (315 calories, 6 g fat, 16 carbs, 47 protein)

Total estimated: 2214 calories, 46 g fat, 265 carbs, 188 g protein



My exersize week usually looks like this.

Monday: Chest/Abs
Tuesday: Tricepts or I take it off
Wednesday: Shoulders/Legs/ Light Abs
Thursday: Back (And Tricepts if I take tuesday off)
Friday: Off
Saturday: Bicepts/light Abs
Sunday: off/cardio


So help me out guys. I know ive got a ton of things I need to fix up. Should I be doing a lot more cardio if im not looking to lose any body mass? As stated earlier should I be taking in my matinence calories or -500 when im cutting while trying to keep as much lean mass as possible?

 

[highpockets]

I don't have a lot of time at this moment so I can't give you a lengthy response and there are others here that know way more than myself when it comes to diet. Fitday is a good start.

I'm going to give you a head start by telling you to read some stickies. Especially Gopro's P/RR/S basics. I've lost 28 lbs. in the last 3 months eating right (slightly below maintenance) and working my ass off in the gym. I'm gaining lean muscle and veins are popping left and right.

I'm sure you will get more help here, but start educating yourself with the stickies so the advice that you get will be understood. Good Luck!

 

[Namo]

Looks like your routine could use a little work. Try to include your biceps on your back day, and triceps on your chest day. Going to the gym to work one small muscle is counter intuitive. Try some form of split. There is plenty of info on here to help you set up a more efficient routine.

 

[legendkiller713]

9 times out of 10 I take tuesday off and I work my Tri's with my back. I use to do my bicepts with my shoulders, but I felt very fatigued by the time I got to bicepts and I wasnt able to lift as much as I knew I could so thats why I do my bicepts with abs and legs with shoulders since its easier to work lower body vs upper body. Is it very important to switch back?

 

[Namo]

9 times out of 10 I take tuesday off and I work my Tri's with my back. I use to do my bicepts with my shoulders, but I felt very fatigued by the time I got to bicepts and I wasnt able to lift as much as I knew I could so thats why I do my bicepts with abs and legs with shoulders since its easier to work lower body vs upper body. Is it very important to switch back?

Most pulling (back) exercises stimulate biceps, same goes for pushing exercises and triceps. The reason they are quite fatigued by the end of your workout is because they are being used as part of the lifts.

Personally I have always felt that training movements instead of body parts is far more logical and efficient. You will make the most of your time and will most likely hit all body parts 2x a week.

Also, you listed what body parts you train, but did not specify what exercises. Are you doing your BIG lifts? (squats, DL's, Rows, and presses)

 

[highpockets]

OK, I'm back to the computer. It would help if you could be a bit more specific with your workout. List the exercises you are performing with your chest, legs, etc.

Like Namo said above, no need to go to the gym just work your biceps one day and triceps another day. You can put together an effective workout if you follow a push/pull/legs schedule.

Do you squat and deadlift?

I use to over train because I enjoy working out, however I have found it very beneficial to limit my lifting to 4 days a week, never lifting more than two days in a row.

For example:

Monday-Chest, Abs, Calves
Tuesday-Legs
Wednesday-Off
Thursday-Shoulders, Triceps, Calves
Friday-Off
Saturday-Back, Abs, Biceps
Sunday-Off

I use the P/RR/S concepts found in the training stickies. I also throw in FD/FS every few weeks. There are hundreds of movements you can use, the key is to keep changing things in your routines as your muscles adapt.

 

[legendkiller713]

thats what my work outs looked like for the past few weeks. I typicall do 4 sets of everything reps 8-12.

monday - chest
-barbell bench press
-barbell incline bench press
-dumbbell incline benchpress
-dumbell flye
-cable crossover
-pushups

Wednesday - shoulders, legs, light abs
-dumbell shoulder press
-dumbell lateral raise
-cable raises
-machine shoulder press
-shoulder shrugs
-calf raises
-decline leg curl
-dumbell calf jump
-machine leg extention
-100 crunches on the exersize ball


Thursday - Back and Tricepts-
-cable seated high row
-pull ups
-lat pulldown
-cable seated low row
-laying bar pull over
-cable tri pulldown
-machine tri extention

saturday - bicept and abs
-Cable bicept curl
-dumbell bicept curl
-seated machine curl
-standing bar curl
-100 crunches on exersize ball
-knee raises
-machine crunch twist

 

[Namo]

You definitely should add more compound leg work. You have way more chest work than leg work. Your legs and back are the two largest muscle groups and should be treated as such.

 

[highpockets]

Yes, what Namo said! No squats or deads??? If you're not comfortable or not sure how to preform correctly, find someone that knows what they are talking about and ask for assistance. Just make sure they are credible. I'm older and sometimes my knees give me problems so at times I have to substitute real squats with hack squats. For me the hacks are easier to control. Either way you should look into these big lifts.

 

[workhard1]

thats what my work outs looked like for the past few weeks. I typicall do 4 sets of everything reps 8-12.

monday - chest
-barbell bench press
-barbell incline bench press
-dumbbell incline benchpress
-dumbell flye
-cable crossover
-pushups

Wednesday - shoulders, legs, light abs
-dumbell shoulder press
-dumbell lateral raise
-cable raises
-machine shoulder press
-shoulder shrugs
-calf raises
-decline leg curl
-dumbell calf jump
-machine leg extention
-100 crunches on the exersize ball


Thursday - Back and Tricepts-
-cable seated high row
-pull ups
-lat pulldown
-cable seated low row
-laying bar pull over
-cable tri pulldown
-machine tri extention

saturday - bicept and abs
-Cable bicept curl
-dumbell bicept curl
-seated machine curl
-standing bar curl
-100 crunches on exersize ball
-knee raises
-machine crunch twist

I don't have a lot of time right now, but i will quickly say your volume is probably too high and you need deads and squats in there. have you read the stickies in the training section? If not go do that and it will help you set up your program.

 

[juggernaut]

check out Christian Thibedeau's work AND Built. They usually indicate a lot of well thought ideas and, me personally, I dont do arm work until 16 weeks out of my show. I think the amoint of cleans, snatches and benches, squats and deads more effectively work those areas.

 

[djk80]

If your going to vegas you dont need to be in shape just bring a lot of moneys

 

[juggernaut]

True.