Subbys flab furnace tracker

subbytna

subbytna

subbytna

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Joined
22 Oct 2008
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Location
Lisburn, Northern Ireland
Part of the way through my schedule - 4 months out of 6

Here is the before and after so far with 2 more months to go...

beforeafterpaulnov14_zpsfbbc5df6.png
 
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Ok here is my routine...This is the cutting part of the schedule so focuses a lot on HIIT and cardio.

** MONDAY **

Cardio Interval BIKE: 20 min - 1 min fast - 1 min slow alternate

Dual Dumbbell bench press : 20 reps @ 10kg
One-arm dumbbell row: 20 reps, EACH ARM @ 10kg
Dual Dumbell Standing Military press: 20 reps @ 10kg
Dual Dumbell Barbell Curls: 20 reps @ 10kg
Dual dumbell Triceps dumbbell Kickbacks: 20 reps @ 10kg
Push-ups: 20 reps
Dual Dumbbell bench press : 20 reps @ 10kg
One-arm dumbbell row: 20 reps, EACH ARM @ 10kg
Dual Dumbell Standing Military press: 20 reps @ 10kg
Dual Dumbell Barbell Curls: 20 reps @ 10kg
Dual dumbell Triceps dumbbell Kickbacks: 20 reps @ 10kg

Cardio Interval CROSS TRAINER: 10 min - 5 min medium - 5 min fast

Dual Dumbbell bench press : 20 reps @ 10kg
One-arm dumbbell row: 20 reps, EACH ARM @ 10kg
Dual Dumbell Standing Military press: 20 reps @ 10kg
Dual Dumbell Barbell Curls: 20 reps @ 10kg
Dual dumbell Triceps dumbbell Kickbacks: 20 reps @ 10kg
Weighted Dips : 20 reps with 10kg disc
Dual Dumbbell bench press : 20 reps @ 10kg
One-arm dumbbell row: 20 reps, EACH ARM @ 10kg
Dual Dumbell Standing Military press: 20 reps @ 10kg
Dual Dumbell Barbell Curls: 20 reps @ 10kg
Dual dumbell Triceps dumbbell Kickbacks: 20 reps @ 10kg


** TUESDAY **

Cardio Interval Rowing machine : 20 min - 1 min slow - 1 min fast

Smith bar squats: 20 reps @ 20kg plus bar
Dual Dumbell Stationary lunges: 15 reps, per side @ 10kg
Toes pointing IN : Standing Calf raises with 20kg dumbell: 30 reps
Crunches: 30 reps
Crunches - Elbows to Knees ANKLES CROSSED AND OFF GROUND: 30 reps
Smith bar squats: 20 reps @ 20kg plus bar
Dual Dumbell Stationary lunges: 15 reps, per side @ 10kg
Toes pointing OUT : Standing Calf raises with 20kg dumbell: 30 reps
Crunches: 30 reps
Crunches - Elbows to Knees ANKLES CROSSED AND OFF GROUND: 30 reps

Cardio Interval CROSS TRAINER: 10 min - 5 mins medium - 5 mins fast

Smith bar squats: 20 reps @ 20kg plus bar
Dual Dumbell Stationary lunges: 15 reps, per side @ 10kg
Toes pointing IN : Standing Calf raises with 20kg dumbell: 30 reps
Crunches: 30 reps
Crunches - Elbows to Knees: 30 reps
Smith bar squats: 20 reps @ 20kg plus bar
Dual Dumbell Stationary lunges: 15 reps, per side @ 10kg
Toes pointing OUT : Standing Calf raises with 20kg dumbell: 30 reps
Crunches: 30 reps
Crunches - Elbows to Knees ANKLES CROSSED AND OFF GROUND: 30 reps


** THURSDAY **
Cardio Intervals BIKE: 20 min - 1 min fast - 1 min slow alternate

Dual Dumbbell bench press : 20 reps @ 10kg
One-arm dumbbell row: 20 reps, EACH ARM @ 10kg
Dual Dumbell Standing Military press: 20 reps @ 10kg
Dual Dumbell Barbell Curls: 20 reps @ 10kg
Dual dumbell Triceps dumbbell Kickbacks: 20 reps @ 10kg
Push-ups: 20 reps
Dual Dumbbell bench press : 20 reps @ 10kg
One-arm dumbbell row: 20 reps, EACH ARM @ 10kg
Dual Dumbell Standing Military press: 20 reps @ 10kg
Dual Dumbell Barbell Curls: 20 reps @ 10kg
Dual dumbell Triceps dumbbell Kickbacks: 20 reps @ 10kg

Cardio Intervals CROSS TRAINER: 10 min - 5 min medium - 5 min fast

Dual Dumbbell bench press : 20 reps @ 10kg
One-arm dumbbell row: 20 reps, EACH ARM @ 10kg
Dual Dumbell Standing Military press: 20 reps @ 10kg
Dual Dumbell Barbell Curls: 20 reps @ 10kg
Dual dumbell Triceps dumbbell Kickbacks: 20 reps @ 10kg
Weighted Dips : 20 reps with 10kg disc
Dual Dumbbell bench press : 20 reps @ 10kg
One-arm dumbbell row: 20 reps, EACH ARM @ 10kg
Dual Dumbell Standing Military press: 20 reps @ 10kg
Dual Dumbell Barbell Curls: 20 reps @ 10kg
Dual dumbell Triceps dumbbell Kickbacks: 20 reps @ 10kg


** FRIDAY **
Cardio Interval Rowing machine : 20 min - 1 min slow - 1 min fast

Smith bar squats: 20 reps @ 20kg plus bar
Dual Dumbell Stationary lunges: 15 reps, per side @ 10kg
Toes pointing IN : Standing Calf raises with 20kg dumbell: 30 reps
Crunches: 30 reps
Crunches - Elbows to Knees ANKLES CROSSED AND OFF GROUND: 30 reps
Smith bar squats: 20 reps @ 20kg plus bar
Dual Dumbell Stationary lunges: 15 reps, per side @ 10kg
Toes pointing OUT : Standing Calf raises with 20kg dumbell: 30 reps
Crunches: 30 reps
Crunches - Elbows to Knees ANKLES CROSSED AND OFF GROUND: 30 reps

Cardio Interval CROSS TRAINER: 10 min - 5 mins medium - 5 mins fast

Smith bar squats: 20 reps @ 20kg plus bar
Dual Dumbell Stationary lunges: 15 reps, per side @ 10kg
Toes pointing IN : Standing Calf raises with 20kg dumbell: 30 reps
Crunches: 30 reps
Crunches - Elbows to Knees: 30 reps
Smith bar squats: 20 reps @ 20kg plus bar
Dual Dumbell Stationary lunges: 15 reps, per side @ 10kg
Toes pointing OUT : Standing Calf raises with 20kg dumbell: 30 reps
Crunches: 30 reps
Crunches - Elbows to Knees ANKLES CROSSED AND OFF GROUND: 30 reps


The main thing here is NO rest...bang bang bang, straight one after the other. I can't actually do it all yet without taking a few 20-30 second breaks for water and a stretch but that's the goal, to do it without a stop.

Using lighter weights that are still a challenge but need to be able to smash out 20 reps of them.
 
Monday and Thursdays are cardio and upper body, Tuesdays and Fridays are cardio and lower body

Wednesday is rest day and weekend is free to rest as well.

It's roughly 90mins per day in the gym, roughly 6 hours over the 4 days.

I train in my work gym straight after work at 5pm and I'm finished and home for 7 or so each gym night.
 
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Diet is the main thing and the one thing that took me weeks to get my head round. I'm doing the following but swapping things around as to not get bored with the same food. Again, like the weights, I have weekends off and as long as I don't eat kebabs each night at the weekends I can have the odd chinese or curry without any problem.

Day One
Meal 1
1/2 cup oatmeal (dry amount) made with water
1/2 cup strawberries
6 egg whites cooked with 1 yolk

Meal 2
1 cup green vegetables
8 oz. chicken breast

Meal 3
Tuna sandwich made with 6-oz. can tuna (in spring water), 2 slices whole-wheat bread, 1 Tbsp. fat-free mayo, 2 leaves romaine lettuce

Meal 4
Protein shake made w/ 40 g whey protein

Meal 5
Chicken salad made with 8 oz. chicken breast, 2 Tbsp. Italian dressing, 1/2 medium tomato, 2 leaves romaine lettuce, 1/2 cup broccoli


1,817 calories, 255 g protein, 98 g carbohydrate, 37 g fat, 20 g fiber



Day Two
Meal 1
1 medium bagel with 2 tbsp. reduced-fat peanut butter
6 egg whites cooked with 1 yolk

Meal 2
1 cup brown long-grain rice (cooked amount)
1 cup green veggies
6 oz. chicken breast

Meal 3
1 cup green veggies
6 oz. lean steak

Meal 4
Protein shake made w/ 30-?40 g whey protein

Meal 5
8 oz. red snapper or halibut
1 cup broccoli


1,959 calories, 254 g protein, 132 g carbohydrate, 39 g fat, 17 g fiber



Day Three
Meal 1
1/2 cup oatmeal made with water
6 egg whites cooked with 1 yolk
1 piece fruit

Meal 2
1 cup green veggies
8 oz. chicken breast

Meal 3
1 cup green veggies
6 oz. lean steak
Large baked potato with skin (3-?4" in diameter)

Meal 4
Low-carb, low-sugar protein bar

Meal 5
Omelet made with 8 egg whites and 1 yolk, cooked with 1/2 cup broccoli, 2 mushrooms, fresh salsa


1,862 calories, 226 g protein, 149 g carbohydrate, 35 g fat, 23 g fiber




Day Four
Meal 1
1 cup whole-grain cereal
1 cup 1% milk
1 piece fruit
1 Tbsp. peanut butter

Meal 2
Large baked potato with skin (3-4" in diameter)
1 cup green veggies
6 oz. chicken breast

Meal 3
Large baked potato with skin (3-4" in diameter)
1 cup green veggies
6 oz. lean steak

Meal 4
Protein shake made w/ 30-40 g whey protein

Meal 5
16-oz. can tuna (in spring water) made with 1 Tbsp. fat-free mayo
6-8 stalks asparagus


1,984 calories, 226 g protein, 200 g carbohydrate, 29 g fat, 28 g fiber




Day Five

Meal 1
1/2 cup oatmeal made with water
7 egg whites cooked with 1 yolk
1/2 cup strawberries

Meal 2
1 cup green veggies
8 oz. chicken breast

Meal 3
Large baked potato with skin (3-4" in diameter)
1 cup green veggies
8 oz. sliced turkey

Meal 4
Protein shake made w/ 30-40 g whey protein and 1 cup berries

Meal 5
7 oz. lean steak
6-8 stalks asparagus


1,846 calories, 258 g protein, 122 g carbohydrate, 32 g fat, 23 g fiber
 
I was taking in lots of calories, while lifting heavy at the start, with a good loading phase of creatine and protein.

Now that I'm cutting, I've laid off the creatine for now as it keep in fluids more and I'm cutting so I want to get rid of excess fluids. Basically makes it easier to see the gains coming through as my body fat reduces.

Now I'm taking protein, bcaas and a daily A-Zinc vitamin pill.

Starting weight was 14 stone 6lbs - Current weight last night was 13 stone 9lbs

Body fat was 28 or more and now it's 19 and falling whilst keeping the muscle gains. Hard going but I'm over half way so no quitting now. Weight hasn't dramatically changed a lot but the physique really has changed a lot, more muscle on and less fat.
 
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GSVBagpuss said:
Find it odd that you're doing 10kg dumbell press and then 20 reps of +10kg dips?
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One is for shoulders the dips are triceps. What's odd?

I need to be able to do 20 reps so 10kg dumbell is about right. I'll be aiming to go for 12.5kg dumbells but the thing is no rest and doing so many reps will fatigue me faster with heavier weight. I need to be able to push out the reps and not stop.

The dips are just off a bench with a disc giving extra weight.
 
that's some ehem volume for everything?! how did you come up with that routine?

is it 20 reps each arm or 10 each? also DB rows at 10kg? won't you be just throwing the weight around ? seems a bit pointless to me but hey ho.
 
grudas said:
that's some ehem volume for everything?! how did you come up with that routine?

is it 20 reps each arm or 10 each? also DB rows at 10kg? won't you be just throwing the weight around ? seems a bit pointless to me but hey ho.
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I do 20 reps each arm....remember this is primarily a cardio workout, not a muscle gain workout.

DB rows 10kg is about doing a good squeeze and not about heavy weight. I'm at the cutting stage of my program so the large rep count keeps my heart rate well up which in turn helps to torch the fat levels.

I did the heavy lifting/muscle gains in the first 3-4 months. I've got a decent shape under this layer of fat. This final 2 months of this program is cutting that fat away to reveal the hard work.

Having good form and always ALWAYS having a good contraction and squeeze, will get better gains than lifting weight that is too heavy for your current strength.

The ability to lift heavier weight is the by-product of having good form and executing the rep correctly with a good squeeze and good stretch of the muscle. When you do that you grow which in turn lets you lift heavier. Far too many people concentrate on lifting heavy as opposed to lifting correct weight for your size and having good form.
 
subbytna said:
The ability to lift heavier weight is the by-product of having good form and executing the rep correctly with a good squeeze and good stretch of the muscle. When you do that you grow which in turn lets you lift heavier. Far too many people concentrate on lifting heavy as opposed to lifting correct weight for your size and having good form.
Click to expand...

To a point, using a heavier weight than you can manage perfect form with and really overloading the muscle is also useful in building muscle and pushing through sticking points.
 
GSVBagpuss said:
Only that I can press 47.5 overhead for reps but struggle with +10kg dips. Maybe my triceps suck!
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I can press heavier but this is more a cardio workout than a weight gaining workout. By adding the 10kg disc it gives my bodyweight a bit more weight so that 20reps is harder to do. I can do 30 dips without extra weight, easy enough. The 10kg just adds a bit to it so that 20reps (my target amount of reps) is doable but not "easily doable"...if that makes sense. It's all about doing the max weight you can in this workout but still being able to smash out 20 reps of it.

Then being able to go straight to the next routine without a break and smashing out 20 more reps etc

It's all about the cardio.....
 
tom_e said:
To a point, using a heavier weight than you can manage perfect form with and really overloading the muscle is also useful in building muscle and pushing through sticking points.
Click to expand...

I use heavy supersets for that plateau point you've mentioned. Even partial reps to force as much blood in the muscle as you can before failure, that's how I get around any stubborn muscles that won't grow....rear delts being a perfect example, for me anyway.

I've found I've turned into a more technical lifter than just ego lifting heavy weight. I learned fast to leave my ego at the door on the way in. It wasn't helping me and just wasting my time in the gym.
 
subbytna said:
I can press heavier but this is more a cardio workout than a weight gaining workout. By adding the 10kg disc it gives my bodyweight a bit more weight so that 20reps is harder to do. I can do 30 dips without extra weight, easy enough. The 10kg just adds a bit to it so that 20reps (my target amount of reps) is doable but not "easily doable"...if that makes sense. It's all about doing the max weight you can in this workout but still being able to smash out 20 reps of it.

Then being able to go straight to the next routine without a break and smashing out 20 more reps etc

It's all about the cardio.....
Click to expand...

I'm not having a go - 30 rep dips is proper strong! :D
 
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