[reilj4]

hi im in need of some advice on my work out program i am going to give you all my work out info below! any advice would be good thanks.


my stats

Height: 189cm/ 6ft 2.5

Weight: 99.5kg / 219.2 lbs

Body fat %: 33.5%

Water %: 47.6%
Muscle weight: 62.9 kg


6 week work out plan:

Monday:
* Bench press: 5 sets / 8 reps @ 75% 1 MR ( 90 sec rest between sets)
* Incline bench press: 5 sets / 8 reps @ 50% 1 MR (60 sec rest between sets)
* Dumbbell flye 5 sets / 6 reps @ 12kg dumbbell (60 sec rest between sets)
* 5 min rest / press ups till failure
* 5 min forearm work out


Tuesday: 20min of yoga / 20 min of cardio


Wednesday:
* Over head press: 5 sets of 8 reps @ 75% 1 MR ( 90 sec rest between sets)
* Lateral raise : 5 sets of 6 reps @ 75% 1 MR (60 sec rest between sets)
* Over head dumbbell press: 3 sets of 5 – 8 reps @ 50% 1 MR (60 sec between sets)
* Barbell shrug: 3 sets of 8 reps (HEAVEY) (60 sec rest between sets)
* Dead lifts: 5 sets of 8-10 reps @ 75% 1 MR (90 sec rest between sets)
* 5 min forearm work out


Thursday: 30 min of cardio


Friday:
* Dumbbell curl : 5 sets of 8 reps @ 75% 1 MR (60 sec rest between sets)
* Close grip bench press: 5 sets of 8 – 10 reps @ 75% 1 MR (60 sec between sets)
* Ez bar curls: 5 sets of 8 reps @ 75% 1 MR (60 sec rest between sets)
* Ez bar over head tri : 3 sets of 6-8 reps @ 75% 1 MR (60 sec rest between sets)
* Alternate arm dumbbell: 5 sets of 6-8 reps @ 75% 1 MR (60 sec rest between sets)
* dips (tri): till failure
* 5 min forearm workout

Saturday:
* Bent over barbell row: 3 sets of 8 reps @ 75% 1 MR (60 sec rest between sets)
* Chin ups: 6 reps (body weight only)
* Dead lifts: 5 sets of 8-10 reps @ 75% 1 MR (90 sec rest between sets)
* Squats: 5 sets of 10 reps @75% 1 MR (60 sec rest between sets)

Sunday: Rest


As well as protein i am taking a multi vit in the morning and (la muscle) norateen heavyweight 2 i have 2 months supply.

Meal Plan :
Wake up: 20g of protein with milk

10 am 20g of protein with water

1pm 20g of protein with water

4 pm 20g of protein with water

8 pm 20g of protein with milk

30 min before work out: 20 g of protein with water

After work out 40 g of mass gainer with milk

Rules:
Do not eat after 8 pm
At least 2 eggs a day
Do not excide 3000 cal a day
Always eat breakfast
low fat meals
5 fruit and veg a day
Protein = 1500 cal of daily amount

i will be eating breakfast and an evening meal as i will be having protein every 3 hours which is 200 cal a serving and this will help me to cut out eating junk food.

im looking set my self short term goals this 6 weeks goal is to add mass but lower my body fat % to 25% or below is this very un realistic?

[underadar]

To start, i would not do arms on friday and back on saturday. Your back is a primary muscle, your arms are like accessories to the back. Work back first because you will get a better workout.

I wud suggest a chest/bi, back/tri, shoulder/leg kind of split if you want to keep your style of lifting. A 3 day full body would not be so bad either.

a goal i would set is 2-3lbs (do not know kilos) a week. I dont know how this translates into body fat, but it is a healthy safe way to lose without sacrificing muscle

another point is why are you taking a mass gainer when you are trying to lose weight, kind of contridictory.

Cardio i would say 20 is fine but make it intense. look into HIT.

N again hit them legs! its half your body. Get some hacks, leg press, extensions, lunges.... something, only squats is not enough

[reilj4]

thanks for advice i have changed a few things how is it now?

6 week work out plan:

Monday:
* Bench press: 5 sets / 8 reps @ 75% 1 MR ( 90 sec rest between sets)
* Incline bench press: 5 sets / 8 reps @ 50% 1 MR (60 sec rest between sets)
* Dumbbell flye 5 sets / 6 reps @ 12kg dumbbell (60 sec rest between sets)
* Dumbbell curl : 5 sets of 8 reps @ 75% 1 MR (60 sec rest between sets)
* Ez bar curls: 5 sets of 8 reps @ 75% 1 MR (60 sec rest between sets)
* Alternate arm dumbbell: 5 sets of 6-8 reps @ 75% 1 MR (60 sec rest between sets)
* 5 min forearm workout

Tuesday: 30 min of cardio (15 min hiit)


Wednesday:
* Over head press: 5 sets of 8 reps @ 75% 1 MR ( 90 sec rest between sets)
* Lateral raise : 5 sets of 6 reps @ 75% 1 MR (60 sec rest between sets)
* Over head dumbbell press: 3 sets of 5 – 8 reps @ 50% 1 MR (60 sec between sets)
* Barbell shrug: 3 sets of 8 reps (HEAVEY) (60 sec rest between sets)
* 5 min forearm work out
* Squats: 5 sets of 10 reps @75% 1 MR (60 sec rest between sets)
lunges: 3 sets of 8 reps
calf raises: 5 sets of 10 reps


Thursday: 30 min of cardio


Friday:
* Close grip bench press: 5 sets of 8 – 10 reps @ 75% 1 MR (60 sec between sets)
** Ez bar over head tri : 3 sets of 6-8 reps @ 75% 1 MR (60 sec rest between sets)
* dips (tri): till failure
* 5 min forearm workout
* Bent over barbell row: 3 sets of 8 reps @ 75% 1 MR (60 sec rest between sets)
* Chin ups: 6 reps (body weight only)
* Dead lifts: 5 sets of 8-10 reps @ 75% 1 MR (90 sec rest between sets)

Saturday:rest


Sunday: Rest


As well as protein i am taking a multi vit in the morning and (la muscle) norateen heavyweight 2 i have 2 months supply.

Meal Plan :
Wake up: 20g of protein with milk

10 am 20g of protein with water

1pm 20g of protein with water

4 pm 20g of protein with water

8 pm 20g of protein with milk

30 min before work out: 20 g of protein with water

After work out 40 g of mass gainer with milk

Rules:
Do not eat after 8 pm
At least 2 eggs a day
Do not excide 3000 cal a day
Always eat breakfast
low fat meals
5 fruit and veg a day
Protein = 1500 cal of daily amount

i will be eating breakfast and an evening meal as i will be having protein every 3 hours which is 200 cal a serving and this will help me to cut out eating junk food.

i am having mass gainer after my work out because it has all the carbs and simple sugers i need after my work out as i am unable to eat for an hour and a half after work out

[Zero V]

If you are trying to gain mass, but lower BF, your basically doing a recomp.

your goals are possible, but your going to have to find a balance to do a poopload of cardio, without burning off your muscle.

I hope you are eating more meals than just the breakfast and dinner, are you just taking shakes throughout the day?

Anabolic Pump can turn your carb meals into an advantage. You can still consume decent carbs for energy, but in turn only your muscles will gain the benefits from them and they are blocked from getting stored into fat. For he most part, there is not miracle pill, but some things can help.

But you can probably do good without any extra supps added in, I say see how this 6 weeks go, then prepare for your next set of short term goals.

[underadar]

Nothing really wrong with it in my opinion. Make sure you do the bigger muscle group before the smaller all the time.

also i realize you probably bought it already, but when you are finished switch the weight gainer out for whey.

I'd take some advice from others as well if they would post

in 2006 i was 5'10" 140 @ 7% bf.
jan of 2008 i was 5'10" 205 @ 18% bf
Currently 5'10 175 fluctuating between 8-10% bf (dieting sucks in single digits)

I've always worked off of that basic style of lifting. Does not work for all as you will learn what works best for you, but i respond well to it

Edit: didnt realize someone posted... regarding comment above