Diet and training

[Rob29]

Ok so i started the CKD diet and training last week. So far the results are what i wanted them to be. I have dropped 3lbs in 5 days so far....Whenever i cut carbs in my diet i tend to lose weight fast....I have picked up at Vitamin Shoppe Omega 3, 6,9 , flaxseed oil, Calcium pills and multi vits....Now onto my training. I am still a tad bit confused...i need help guys....Bodybyfin gave me the best he felt as far as compound exercise's to tackle, but what i need to do now is for u guys to put me on a routine, along with cardio....This is where i do things wrong...cause i am unsure how to group what excersise's with what....example..monday chest and arms and back..etc....i need some guidance here and do appreciate it....also when something says 5x5-10 what the heck does the -10 mean ? Please put me on a routine. what day or days should i take off etc....your help means alot to me...thank u in advance.

 

[onerepmaximum]

There are different schools of thought on this. Some folks like do opposing muscle groups together like chest and back, bi's and tri's etc in one workout. Others like to do assisting muscle groups together like chest and tri's, back and bi's. I guess a lot depends on how often you can workout and for how long at a time and what your goals are. Personally, I prefer to do one muscle a day with arms in one workout and legs in one workout. I can workout everyday though. What is your schedule like? What are you trying to accomplish?

 

[Rob29]

I want to get in shape, i want to gain mass, and i want to lose my gut.....i have been told thru many of those that have replied to my post that the best way to go about is compound movements..which is fine, but i need help in setting up a schedule...i am looking for someone to say..monday and tuesday u do this, wed is rest, but work on cardio on wed....stuff like that....i can work out each day if i had to....no time restraints on me.....thanks

 

[onerepmaximum]

Well, I would say that you will have better success and have an easier time staying motivated if you focus on losing your "gut" first. I'm not really sure of your stats, so I'm taking your word that you have a gut. Unless your are juicing, you probably won't be able to gain much muscle while you are losing fat. You are going to want to keep your work outs pretty fast paced during the fat loss phase, so as to keep your heart rate high, this will encourage fat loss. I would further recommend a sort of circuit workout that encompasses all body parts. I think your schedule should be something like this:

M-W-F: circuit train.

Tu-Th: 30-60 minutes of low-med intensity cardio. Try to keep your heart rate at 60%-70% of your max. (A rough calculation to figure your max heart rate is 220 minus your age)

I will give you a sample of a circuit program that you can use as a guideline. You should perform 3-5 sets of 8-12 reps for each excersize listed.

Leg press
Leg extension
Leg curls
Seated cable pulls
Bent over dumbell rows
Bench press
dumbell or pec-deck or cable flyes
Seated dumbell curls
Preacher curls
Standing cable pushdowns
skull crusher
seated dumbell press (military press)
front dumbell raises

If you want to, you can superset an excersize with another excersize for an opposing muscle group. For example seated dumbell curls and standing cable pushdowns. You don't necessarily have to do things in the order that I listed, I would however try to go from the largest muscles to the smallest.

I hope this helps to give you an idea for a starting point.

 

[cooligan]

For another point of view...it sounds like you are very new to lifting, in which case I believe you CAN build lean tissue and lose fat at the same time. As onerep mentioned, more advanced people will have a very hard time (very close to impossible) doing so but in your case I think its entirely possible.

To try and give you an exact workout schedule to follow is difficult (and probably best left to more experienced lifters than me) since we don't know you, your condition, your experience, your schedule, etc, etc, but here is one I like and have used:

Mon. chest, shoulders, biceps
Tues. or Wed. legs, lower back
Fri. upper back, traps, triceps
Cardio on off days for sure and on lifting days if you feel like it.

there are so many ways to work out, 100 people could give you 100 different ideas; you'll need to take the info you get and make your own routine depending on what you want.

 

[LftHndPwrHouse]

Well, I would say that you will have better success and have an easier time staying motivated if you focus on losing your "gut" first. I'm not really sure of your stats, so I'm taking your word that you have a gut. Unless your are juicing, you probably won't be able to gain much muscle while you are losing fat. You are going to want to keep your work outs pretty fast paced during the fat loss phase, so as to keep your heart rate high, this will encourage fat loss. I would further recommend a sort of circuit workout that encompasses all body parts. I think your schedule should be something like this:

M-W-F: circuit train.

Tu-Th: 30-60 minutes of low-med intensity cardio. Try to keep your heart rate at 60%-70% of your max. (A rough calculation to figure your max heart rate is 220 minus your age)

I will give you a sample of a circuit program that you can use as a guideline. You should perform 3-5 sets of 8-12 reps for each excersize listed.

Leg press
Leg extension
Leg curls
Seated cable pulls
Bent over dumbell rows
Bench press
dumbell or pec-deck or cable flyes
Seated dumbell curls
Preacher curls
Standing cable pushdowns
skull crusher
seated dumbell press (military press)
front dumbell raises

If you want to, you can superset an excersize with another excersize for an opposing muscle group. For example seated dumbell curls and standing cable pushdowns. You don't necessarily have to do things in the order that I listed, I would however try to go from the largest muscles to the smallest.

I hope this helps to give you an idea for a starting point.

I like it...I like it alot. Thats a good well balanced total body work out. As long as you recover properly you will gain muscle and burn fat at the same time.
If you cut your protien to much that much exercise you could actually start to burn muscle. You dont want that. You will be loosing weight but the wrong weight. You want to concentrate on your BF% not your total weight loss.

 

[Rob29]

You guys have been great, i do appreciate it very much, please explain to me about the 5x5 thing, would that work for me as well......Remember i am alone doing these things, no one to spot me, and also the weight i use, should i start heavy, or should i increase with each set ?

 

[Rob29]

My stats are 6'8 275....my body fat i have no idea and how or where to find it....My schedule is open from 6pm on, unless i should train in the early morning, but that don't give me enough time to get ready for work....I have high Tri's and when i say gut i mean gut, something i could never get rid of for years, also i want to say that i had major surgery 2 yrs ago and had my large intestines removed and have serious scar tissue down the middle of my stomach to my pelvis....does that help anyone now ?

 

[onerepmaximum]

I probably wouldn't worry about 5x5. That refers to 5 reps for 5 sets. If I were in your situation, I would subscribe to the KISS theory. (Keep It Super Simple) When it comes to how much weight to use, I can't give you a number. You want to pick a weight that you can do CORRECTLY, with proper form, for the number of reps that you have decided to get. I can't emphasize enough how important it is, for many reasons to do the excersizes properly. IF you don't know how to do a certain excersize, ask someone who does.