Spec me a workout!

kmistry · 11 May 2007 at 17:17

Help me with my workout please!

Ok guys! So I am heading off to Ibiza on the 1st August and I need to shed myself some pounds as I wanna look good on the beach! Now I've posted in various other threads but now I think I need to start a new one as I wanna outline what I want to achieve and diet etc.

So I am 5`11" and about 85kgs. I ideally need to start shifting my bodyfat as I wanna get the 'ripped' look. I have been weight training for a while but have only just started taking it a lot more seriously as I have almost finished uni (last exam is on Tuesday

)

So I already go 5 times a week (Monday to Friday) and footy twice a week (Thursday and Sunday) (and here is my intended workout plan):

I always start with a 10 minute cycle to get the blood pumping and was thinking of something like this:

Monday - Chest, Shoulders and Triceps
Tuesday - Cardio
Wednesday - Back and Biceps
Thursday - Rest maybe as I go footy in the evening?
Friday - Legs and abs

Now on the days when I do weight train, I usually do weights for about 1 hour, then finish up with 30 minutes of cardio, which is usually 15 minutes on the treadmill (HIIT) and then 15 minutes on the cross trainer/bike/rowing machine...

Is it a good idea to do both weights, then cardio straight after? Will I benefit from this (i.e. losing fat) or is this a bad idea? Should I do more cardio and cut out the weights seeing as I'm trying to lose bodyfat?

Also, I am taking a Whey shake (which consists of 60g (2x30g scoops), 1tsp sweetener, 1tsp cocoa) straight after the gym and once before bed. I don't eat anything pre-workout except I drink water. I drink plenty of water when working out. I have also sorted out my diet and try to eat small meals throughout the day.

So basically I would like some criticism or comments or ways that I can improve on this please, or your thoughts. Also, I've not worked legs before (mistake I know) what sort of exercises should I be looking at?

So there it is, thanks for reading sorry for the long post, sorry for all the questions and what do you think?

kmistry · 12 May 2007 at 11:04

Bump

Any ideas?

Morba · 12 May 2007 at 18:43

whats the rest of your diet like?

personally i have never been a fan of doing cardio after weights. if i had the energy to be able to have an effective cardio session after doing weights, i would feel that I hadnt worked hard enough on the weights!

kmistry · 12 May 2007 at 18:53

Rest of my diet is OK I suppose, but I don't think it's anywhere near 2000 cals !

Usually consists of something like this:

11:00 - (After the gym) Whey shake

11:30 - 3 Egg scrambled, 2 toast (wholemeal)

1:30 - Tin of tuna/salmon 2 slices bread and some salad

4:30 - This is where I get stuck but I will start putting in some more protein (e.g. a sandwich with chicken etc) but I have begun to incorprate a salad in here...

7:30 - Usually some rice (white, but I am changing to brown

) with chicken (the equiv of 2 breasts)

10:00 - Whey Shake just before bed.

Well that about rounds it off

I have noticed fats to be an issue, so what I have done in the past is have a small spoon of Peanut Butter just before I have a shake...I really need to mix my diet up a little more!

What do you think, and thanks for the reply Morba

Morba · 12 May 2007 at 19:20

Well, its a bit of a nothing diet really, you have taken some of the good principles but are missing out on gains because of a few small things.

you have nothing prior to a workout, this really needs to be addressed. have your body fueled and ready for the workout, this will allow you to work better and more effectively :]

post workout, whey is good, but are having no good carbs (2 slices of bread is not enough really) within an hour of the workout.

personally, i would have something substantial for brekky before the workout, then by midday i would have some good fast releasing carbs with protien (in addition to your post workout shake).

I probably then not have any more carbs for the day as you are trying to cut.

kmistry · 12 May 2007 at 19:45

Nice one mate, thanks for the reply, the reason I take nothing pre-workout is because I'm trying to lose weight to be honest (or 'cut') and I hear the best time for cardio is in the morning? What do you suggest post workout then? An additional bowl of porridge or something? and yeah, good idea about not having carbs in the evening I might give that a go

Morba · 12 May 2007 at 19:47

cardio on an empty stomach first thing in the morning is good, however, you are doing weights as well. you really need to eat well before and after your weights :]

kmistry · 12 May 2007 at 20:04

Morba said:
cardio on an empty stomach first thing in the morning is good, however, you are doing weights as well. you really need to eat well before and after your weights :]

Ok cool, hopefully then eating before my workout will not hinder fat loss? Perhaps then I'll just eat before the gym on days that I am doing weights? How does the workout look?

Morba · 12 May 2007 at 20:41

kmistry said:
Ok cool, hopefully then eating before my workout will not hinder fat loss? Perhaps then I'll just eat before the gym on days that I am doing weights? How does the workout look?

It wont hinder weight loss if you do it right (dont go ott for example).

on non weights days i would say yes no brekky, however, i would also say 'hit the gym earlier'. otherwise you are having no brekky and then hitting the gym much later, which is not good for you for losing fat or retaining muscle.

Styles · 12 May 2007 at 23:03

Some good suggestions Morba as always.

kmistry - You have excel right? Or a spreadsheet program. Start a new sheet with a column for the food you've eaten and additional colums for Calories,Protein, Carbs and Fat and a total for each column.

Then for the first few weeks, record what you eat and get the nutritional values for each and add them in. After a while you'll have a spreadsheet full of all the nutritional data on what you'd normally eat and you'll be able to see your nutrient consumption for the day whilst getting a good idea on how your diet looks and what levels of cals works best for you.

kmistry · 12 May 2007 at 23:08

Aha! That sounds likea good idea, thanks Styles, will have to give that a go

My only problem is, when I have been getting back from the gym, I simply don't feel like eating I mean I can eat straight after but the inbetween meals I cant do

so sometimes this means I skip meals which I know is a bad thing as I need to keep the metabolism going or the body is gonna go into starvation and thos love handles aren't going anywhere! It sounds weird as a few months ago when I was simply doing weights I needed to constantly keep eating as I was always hungry!

Kiz

Styles · 12 May 2007 at 23:21

Best advice here is to just eat. If you don't feel like it, still just do it. You will get used to it, It's just hard at first but once your body adapts you'll find it no problem.