I need a weight training routine (dumbbells)

RandomTom

RandomTom

RandomTom

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Joined
28 Sep 2004
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G'day there.

Currently on a cut, eating well 5 times a day, around 1900 cals, have been doing cardio 5 times a week with circuit training once or twice, but have been told this will be detrimental to my fat loss, doing too much cardio. So I've revised the plan:

Monday - 45 mins of legs/abdominal
Tuesday - 50 mins of cardio
Wednesday - 45 mins of chest, shoulder, triceps
Thursday - 50 mins of cardio
Friday - 45mins of back, biceps
Saturday - rest day.
Sunday - 60 mins, leisurely swimming/running.

But what should I do, weight training-wise on Mon/Weds/Fri? I don't know what a good balance of exercises are, any advice would help thanks.

Unfortunately, due to the gym always being swamped with the bicep lovers, I'd be best off doing this in my room, where I only have 10kg dumbbells, steps, a sit up bracket and a pull up bar to hand. Any advice?
 
Its assumed the average person needs to consume 2.5k a day and you're consuming 1900 cals a day eating 5 x a day? What are you eating? How can doing cardio 5 times a week be detrimental to your "fat loss" unless by this you mean you'll be losing too much fat? I also assume you are not a typical average guyfrom this? It would be useful to have included some info regarding your current state of fitness shape/condition as well as aims/goals so as to enable someone to help you further?
 
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I'm your average joe, carrying a bit of weight, trying to clue himself up on the internet about it, rather than not see results. I know that cardio 5 times a week is too much, so I just need the routine to be sorted.

Detrimental because due to me eating quite small amount, my body might end up using the 'excess' protein instead of burning fat cells. I'm inbetween an endomorphic/mesomorphic body type with a big chest comparatively to me.

I'm eating something similar to:

9am - 3 eggs on wholemeal bread
11am - chicken breast in wholemeal bap
2pm - chicken fillets with whole wheat pasta
5pm - steak, carrots, broccolli.
8pm - steak sandwich (wholemeal bap, yum yum)

(40:40:20 diet, with probably too little fat at the mo, 150g protein etc. Drinking water)

Want to be lean/slightly ripped (hate that phrase though) compared to feeling like a lard arse at the moment, in 12-16 weeks time, but I'm committed so I'll keep eating well. Been reading www.johnstonefitness.com for inspiration.
 
I've not read the thread entirely, but I think the general consensus from your pics in the other thread will be to eat 500cals over maintenance and lift heavy compound lifts. If your really concerned about putting body fat on eat maintenance and lift heavy and go for positive composition changes.

If you stick with that diet, and that much cardio, your on an express elevator to looking like a POW (sorry!).
 
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