New here, losing weight.

  1. New here, losing weight.

    Howdy everyone. I'm a 22 year old college student from Texas.

    I'm currently 6'0 and 218 lbs. I have lost 12 lbs in about 3 weeks (started at 230) and I'm just looking for more info and checking to make sure I'm doing the right thing.

    My diet is pretty strict and usually goes something like this. Wake up 6 am, eat a bowl of total cinnamon flakes with skim milk. 9-10 am sometime eat a large granny smith apple. Noon to 1 4 slices turkey, shredded cheese sandwich, salad with fat free ranch, 2-3 pm pasta, eggs, something of that sort, post workout around 6-7pm 4 grilled chicken tenders, large salad with fat free ranch, protein shake.

    My workouts consist of mostly weight training because I'm also looking to build muscle as I lose weight. One of those body transformation deals.

    Monday Chest/Triceps
    4 x 8 (or until termination)
    Bench Press
    Incline Press
    Skull Crushers
    Tricep Extensions
    Tricep Kickbacks
    20 minutes Cardio - HIIT on the treadmill 1 minute 4mph 1 minute 8mph intervals

    Tuesday Back/Biceps
    Hammer curls
    Cross body curls
    Concentration curls
    Pull Downs
    Reverse Pull downs
    Bent over row
    20 minutes HIIT

    Cardio Only, 30 minutes HIIT

    Dead lift
    Lateral Raises
    Front Raises
    20 Minutes HIIT

    Preacher Curls
    Cross body curls
    Cable curls
    Tricep Extension
    Skull crushers
    Overhead tricep extensions
    20 minutes HIIT

    20 minutes HIIT

    Sunday - Off

  2. Anyone, advice, comments, anything?

  3. if you can do all that, it seems good actually.

    All that meaning ..30 mins of HIIT in one session
    Squats and Deadlifts in the same session, followed by Lunges... and then another 20 mins HIIT.

    If i was to do let's say 4x10 Squats or 5x5 Squats with more weight.... there's no way i could precede with a decent set of Deadlifts. I tried it before and almost passed out. But that's me.

  4. Your Thursday workout sucks. Why do you want to cram squats and deads into one day? Doing this will ensure that neither the squats or the deads will be 100% utilized.

    If I were you I would build my workout around bench, squats, and deads. Make these the primary movement performed for the muscle group you plan to work.

    For instance:

    Monday - Chest/Tris

    bench press followed by your other movements

    Tuesday - Back and Bicep

    Deadlifts followed by Bent over rows and then your other movements (don't ever train biceps before back, you will take away from your back workout)

    Thursday - Legs & Shoulders

    Squats followed by the rest of your movements. Again train the most taxing body part first, don't start with shoulders.

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