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napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
Research Chemical SciencesUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsResearch Chemical SciencesUGFREAKeudomestic

Do you think my current plan is working?

drokker

New member
Hey, so long story ( sorry, it is...) I started on a diet and training program about 10 months ago. I have seen some amazing results so far up until now. I have dropped from 133Kg down to 98Kg. I am currently sitting on 98Kg. Pants size dropped from a 44" to a 38". Shirt sizes dropped from a 4XL to a 2XL at the moment. I do have one concern in particular that worries me, but I will leave that until the end. Here is my current diet and workout routine below, that I have been following for a while now.

Diet

Breakfast - 05:45
1/2 Cup Oats, cinnamon to taste and 1/2 cup Skim Milk
1 Apple
25ml Yogurt

Mid-Morning Snack - 08:30
1 Scoop (30g) Protein Shake
1 Banana

Lunch - 11:45
A salad consisting of 5 Cherry Tomatoes, 3 Leaves of lettuce, and a 10cm Long piece of cucumber.

Mid-Afternoon Snack - 15:30
1 Scoop (30g) Protein Shake
10-15 Almonds

I have a workout session from 16:00

Post Workout - Anywhere between 17:00 - 17:30, depending how long the workout takes.
1 Scoop (30g) Protein Shake

Dinner - 18:00
Chicken Breast or 2 Pieces of Hake from those boxed fish cartons
1 Cup Broccoli

Right, that's basically what I eat, day in and day out. Sunday to Friday, Saturdays is my day off.

Workout Routine

Monday - Chest and Triceps
15 x bench
15 x kickbacks
15 x incline bench
15 x tricep pulldowns
15 x incline fly
15 x skullcrushers
15 x incline dumbell bench
15 x bench dips.

This is 1 circuit, I do 4 of them...

Tuesday - Abs and Cardio
15 x upright leg raises ( legs 90degree in the air, and I lift pelvis up towards ceiling)
15 x russian twists
15 x situps
15 x side crunches
15 x planks
15 x mountain climbers
10 x hanging knee raises

This is 1 circuit, I do 4 of them...

After the ab workout, I have a 45 min jog and run for cardio.

Wednesday - Back and Biceps

15 x conc. bicep curls
15 x seated cable pulls
15 x hammer curls
15 x lat pulldown
15 x ez bar curls
15 x barbell row
15 x alternate dumbell curls
15 x ( I put a towel around the top of a short bar, and pull it towards my head) dunno what its called, lol)

1 circuit, I do 4

Thursday - Abs and Cardio

same as Tuesday

Friday - Shoulders and Legs/Cardio circuit sortof

15 x Shoulder Presses
15 x jumps to a bench
15 x lateral raises
15 x front raises
15 x own body weight squats
15 x barbell presses
15 x body weight lunges
15 x bent over shoulder rows
15 x pushups ( dunno why i do them here, just do)

After my workouts at the moment I do not feel pumped up anymore. That feeling is missing. I think I need to increase my weights, and do less reps? 8 -10 is maybe a good number? Would it be better to use a weight that I struggle with in the last rep or 2?

My Dilemma

I have had this mind set that if I use lower weights and do more reps with them, it will " CUT " me. I think at the moment I am doing it wrong, and I think my diet needs some adjusting as well.
Have you got any advice for me, that will cut me more at this stage?
I have found and studied this routine from Bodybuilding.com I really think of giving this a go, but do not want to go backwards of what I am doing.

** Can't post links to the site and photo links yet,


Any responses would be greatly appreciated.

drokker
 
your diet looks ok but i would suggest you have some protein with your breakfast , at lunch have another 30g protein then at your mid afternoon snack before training swap the almonds for some hi gi carbs about 50g ( 4 or 5 rice cakes or some cereal etc) then pwo leave the whey just have your dinner at 6pm (make sure you get about 60 g pro) but add about 50g of carbs and try to get about 20g fish oil a throughout day . as for training imo you would do well to start sl 5x5 or starting strength to start lifting some weight and start building/retaining some muscle . all the high reps with light weights and eating at a defecit will just have you losing more muscle than fat . for cardio if you can do it i would suggest fasted low intensity like fast walking or cycling first thing in the morning
 
Thanx for the response red head. I was thinking of adjusting my diet, to almost exactly what you suggested. I was in 2 minds, but now I think I will make the adjustment.

As for the SL 5x5, what is that? Never heard of it. I'm a bit of a complete noob when it comes to fitness. When I started, I just cut out all sugary stuff at first, and started doing something. Only recently I have started doing some research about all this.

PS. I have pics on bb.com My username is MaverickZA.

I can't post links to pics here yet....

Cheers
 
google stronglifts , youll find all you need to know , its simple and it works just follow it as it says . good luck
 
I agree with the protein.. add some eggs in the breakfast.. and chicken to the salad.. Try and make the 2nd meal whole protein... Cottage cheese maybe? rather then a shake... more then 2 a day isn't the best... IMO.. other then that.. looks decent!
 
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