anthonymassey
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ok here is the deal i would love some info and tips on my whole set up.
i have come down almost 90 lbs, from 230+ to i am now around 145-150 i am 5 foot 5. lots of cardio and a severe calorie cut, (probably not the correct way). now that i am down the weight i have moved twords lifting more because to be honest i think i lost to much weight. what i am trying to do now is to maybe add a little mass (i do not want to bulk) maybe 150-153 but i would also like to cut up (anybody have any ideas to help saggy stomach skin). my calorie consists now of 1800 calories i will attach a file of my meal plan of course in the meal plan stuff can be substitued around from day to day. i eat 1-1.3 grams of protein per lb. so i am still under my calories, what would be the benefits of cardio? its not that i dislike cardio i am just trying to find the benefits for it. of course after being big i am so scared of putting back on weight and getting a huge beer gut again. i have been doing this routine now for about 2 months. i now have decent abs but with the sag skin (atleast thats what i think it is) it is so hard for stomach definition.
my workout routine is as such
day1. chest- upper and lower cablecross overs 3 sets each 6-8 reps 3 sets dumbell press 6-8 reps
tri's- 3 sets 6-8 reps cabl pulld downs 3 sets over head pulls6-8, 3 more sets
day 2. bi's dumbell curls 6-8 reps 3 sets, 3 sets easy curl bar, 3 sets of isloated machine curl
shoulders shrugs 3 sets, 3 sets on cable,3 sets overhead press
day 3 back and legs 3 exercises 3 sets a peice 6-8 reps
day 4 off
day 5 whatever isn't sore i work again or i will start back at day 1....
so i am on a 3 on 1 off routine i am open to all ideas changes and suggestions
abs are every day, 2 sets cable crunches 20-25 reps a set- leg lifts 2 sets 10 2 sets reverse crunch 10 reps, high chair leg lifts 2 sets of 10, supine bycicyle 2 sets of 10 4 count. and last medicine ball twist 2 sets 10 each side
whey protein 1 scoop after workout ceasein sometimes during the day and sometimes at night.
i have come down almost 90 lbs, from 230+ to i am now around 145-150 i am 5 foot 5. lots of cardio and a severe calorie cut, (probably not the correct way). now that i am down the weight i have moved twords lifting more because to be honest i think i lost to much weight. what i am trying to do now is to maybe add a little mass (i do not want to bulk) maybe 150-153 but i would also like to cut up (anybody have any ideas to help saggy stomach skin). my calorie consists now of 1800 calories i will attach a file of my meal plan of course in the meal plan stuff can be substitued around from day to day. i eat 1-1.3 grams of protein per lb. so i am still under my calories, what would be the benefits of cardio? its not that i dislike cardio i am just trying to find the benefits for it. of course after being big i am so scared of putting back on weight and getting a huge beer gut again. i have been doing this routine now for about 2 months. i now have decent abs but with the sag skin (atleast thats what i think it is) it is so hard for stomach definition.
my workout routine is as such
day1. chest- upper and lower cablecross overs 3 sets each 6-8 reps 3 sets dumbell press 6-8 reps
tri's- 3 sets 6-8 reps cabl pulld downs 3 sets over head pulls6-8, 3 more sets
day 2. bi's dumbell curls 6-8 reps 3 sets, 3 sets easy curl bar, 3 sets of isloated machine curl
shoulders shrugs 3 sets, 3 sets on cable,3 sets overhead press
day 3 back and legs 3 exercises 3 sets a peice 6-8 reps
day 4 off
day 5 whatever isn't sore i work again or i will start back at day 1....
so i am on a 3 on 1 off routine i am open to all ideas changes and suggestions
abs are every day, 2 sets cable crunches 20-25 reps a set- leg lifts 2 sets 10 2 sets reverse crunch 10 reps, high chair leg lifts 2 sets of 10, supine bycicyle 2 sets of 10 4 count. and last medicine ball twist 2 sets 10 each side
whey protein 1 scoop after workout ceasein sometimes during the day and sometimes at night.
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