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6 weeks ago I weighed 170 lbs with approx 13% BF (using 4 point caliper measurement). I suffered food poisoning and had the shits for 1 week and and was off gym for 2 more. I went on holiday (Malysia) and unsuprisingly got the shits again.
All in all i now weigh 159 lbs with approx 10% BF. Approx 50% of the weight loss was fat and 50% muscle.
Now what do I do?
I am still not very defined and not sure whether to keep stripping down (to get a good point to bulk up from) or to try and bulk up now.
Current regime ( for last week).
Food -
Breakfast: Bowl of muesli,(Skimmed milk), Tub of lowfat bio yogurt. banana.
Supplements : Multivit, 1g Vit C, 5g Glutamine, 2 Ripped fuel caps ( crap UK version with synthephedrine - i've used US and it's noticably better), Calcium/Zinc/Magnesium supp, 5ml Cod Liver Oil
Snack - banana
Lunch - chicken/turkey salad with cottage cheese sandwich on wholegrain
Snack - Apple
Pre-gym - banana
GYM
Post -gym - Whey protein shake /Vit C
Dinner : Grilled fish/chicken with bagel/cottage cheese, broccoli or other green veg.
My GYM routine is normally 3-4 times a week
1. Chest /Triceps -
3 * 6 smith flat press
3 * 6 inclided flys
3 * 10 dips
3 * 6 decline press
to failure press ups
3*6 tricep pushdowns
3*6 narrow grip bench press
3 *6 tricep pushbacks
10mins abs
2. Back/Bips
3*6 wide pull ups
3*6 deadlifts
3*6 sit down rows
3*6 preacher curls
3*6 concentration curls
3*6 hammer curls
10 mins abs
3. Shoulders/Legs
3*10 SMith Squats
3*10 quad extensions
3*10 Leg Press
3*10 Hack squat
3*10 hamstring curls
3*6 shoulder press
3*6 front raises
3*6 upright rows
10 mins abs
I had been doing a far amount of cardio before i got ill(Spin/BodyPump Classes/5 k runs on seperate cardio days but worried about stripping off muscle. Also experimented with 15 mins interval training after weights.
Goal is to be approx 182lb with 7-8% BF ( i.e. six pack out there). Also have lopsided abs! left side more split and out than right.
Back to orginal questions
Should I
a) Up calorie intake with more protein and quality fats and continue with weights to increase muscle and fat then look for a stripping cycle next year
b) Continue with calorie intake, put more interval cardio/cardio in morning try and get weight down and BF down with probable 50/50 fat/muscle loss,(to try and get the 6packout) then look for a bulking phase next year.
Questions Questions(am i too obessed with finally seeing 6-pack?) ! - great site - keep u good work guys!(+gals)
All in all i now weigh 159 lbs with approx 10% BF. Approx 50% of the weight loss was fat and 50% muscle.
Now what do I do?
I am still not very defined and not sure whether to keep stripping down (to get a good point to bulk up from) or to try and bulk up now.
Current regime ( for last week).
Food -
Breakfast: Bowl of muesli,(Skimmed milk), Tub of lowfat bio yogurt. banana.
Supplements : Multivit, 1g Vit C, 5g Glutamine, 2 Ripped fuel caps ( crap UK version with synthephedrine - i've used US and it's noticably better), Calcium/Zinc/Magnesium supp, 5ml Cod Liver Oil
Snack - banana
Lunch - chicken/turkey salad with cottage cheese sandwich on wholegrain
Snack - Apple
Pre-gym - banana
GYM
Post -gym - Whey protein shake /Vit C
Dinner : Grilled fish/chicken with bagel/cottage cheese, broccoli or other green veg.
My GYM routine is normally 3-4 times a week
1. Chest /Triceps -
3 * 6 smith flat press
3 * 6 inclided flys
3 * 10 dips
3 * 6 decline press
to failure press ups
3*6 tricep pushdowns
3*6 narrow grip bench press
3 *6 tricep pushbacks
10mins abs
2. Back/Bips
3*6 wide pull ups
3*6 deadlifts
3*6 sit down rows
3*6 preacher curls
3*6 concentration curls
3*6 hammer curls
10 mins abs
3. Shoulders/Legs
3*10 SMith Squats
3*10 quad extensions
3*10 Leg Press
3*10 Hack squat
3*10 hamstring curls
3*6 shoulder press
3*6 front raises
3*6 upright rows
10 mins abs
I had been doing a far amount of cardio before i got ill(Spin/BodyPump Classes/5 k runs on seperate cardio days but worried about stripping off muscle. Also experimented with 15 mins interval training after weights.
Goal is to be approx 182lb with 7-8% BF ( i.e. six pack out there). Also have lopsided abs! left side more split and out than right.
Back to orginal questions
Should I
a) Up calorie intake with more protein and quality fats and continue with weights to increase muscle and fat then look for a stripping cycle next year
b) Continue with calorie intake, put more interval cardio/cardio in morning try and get weight down and BF down with probable 50/50 fat/muscle loss,(to try and get the 6packout) then look for a bulking phase next year.
Questions Questions(am i too obessed with finally seeing 6-pack?) ! - great site - keep u good work guys!(+gals)
