I'm a college summer bum so I've been working out like crazy, not daily, but crazy as in all I ever do is eat, sleep, and workout whenever I want to. I've gain the most muscle ever in my life and loss some fat. But the next school year is coming fast and I need to see if I could change anything to MAXIMIZE weight/muscle gain and MAXIMIZE fat loss for the month of August before classes, work, friends, force me to live with 45min-1.5 hour workout a day only.
stats:
male
22 yrs
5'2"
165lbs
currently about 15-17% bodyfat..I'm fat
Training:
Shoulder day
military press 4-6 sets
bench press 4-6 sets
tricep kickback/extension 3-4 sets
Leg day
squat or leg ext 4-6 set
lunge 3-4 sets
calf raise 5-7 sets
back day
deadlift 4-6 sets
dumbbell row or pullups 5-6 sets
bicep curl and/or forearm ext/hammer curl 3-4 sets
I do all of these spread across 3 days/week and never more than 2 days in a row.
I use enough weights to make me feel pretty tired at around 7-8 reps and be able to hold it at top and let down slowly
abs - done whenever possible, for 4 sets (situps, leg raise, oblique twist)
on my non-weight training days, I do crosstrain self-defense stuff, so I box, kick, run, etc. for 1-2 hours/day
I'm having trouble gaining mass eventhough I'm doing just enough cardio for fat loss. It's wierd - on the scale, it doesn't show, but I see more muscle definition, size, and feel stronger, but I'm not getting heavier. And about the cardio, I can't totally stop all cardio because that's my motivation for weight training - to save my ass on the streets. And I'm also afraid of eating alot and going back to 20%+ bodyfat now that I'm lower by a few %. But I'll still listen in on ideas or testimonials. Any comment, suggestion, trashing, is greatly appreciated.
One more thing: is GNC 100% Whey Protein good enough? Well, I just bought a new bottle 2 days ago so I have to wait until I'm done with this one to use another brand.
Diet:
I live off of rice and stir fry of any kind of meat+all kinds of veggies, 4-5 meals a day. Occasional fried or steamed fish. I don't like to eat out because I love cooking. Snacks include fruits, bread (hardly), pbutter (the real stuff). I do not take any supplement other than whey protein powder and do not want to.
stats:
male
22 yrs
5'2"
165lbs
currently about 15-17% bodyfat..I'm fat
Training:
Shoulder day
military press 4-6 sets
bench press 4-6 sets
tricep kickback/extension 3-4 sets
Leg day
squat or leg ext 4-6 set
lunge 3-4 sets
calf raise 5-7 sets
back day
deadlift 4-6 sets
dumbbell row or pullups 5-6 sets
bicep curl and/or forearm ext/hammer curl 3-4 sets
I do all of these spread across 3 days/week and never more than 2 days in a row.
I use enough weights to make me feel pretty tired at around 7-8 reps and be able to hold it at top and let down slowly
abs - done whenever possible, for 4 sets (situps, leg raise, oblique twist)
on my non-weight training days, I do crosstrain self-defense stuff, so I box, kick, run, etc. for 1-2 hours/day
I'm having trouble gaining mass eventhough I'm doing just enough cardio for fat loss. It's wierd - on the scale, it doesn't show, but I see more muscle definition, size, and feel stronger, but I'm not getting heavier. And about the cardio, I can't totally stop all cardio because that's my motivation for weight training - to save my ass on the streets. And I'm also afraid of eating alot and going back to 20%+ bodyfat now that I'm lower by a few %. But I'll still listen in on ideas or testimonials. Any comment, suggestion, trashing, is greatly appreciated.
One more thing: is GNC 100% Whey Protein good enough? Well, I just bought a new bottle 2 days ago so I have to wait until I'm done with this one to use another brand.
Diet:
I live off of rice and stir fry of any kind of meat+all kinds of veggies, 4-5 meals a day. Occasional fried or steamed fish. I don't like to eat out because I love cooking. Snacks include fruits, bread (hardly), pbutter (the real stuff). I do not take any supplement other than whey protein powder and do not want to.
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