HELP! Don't know what i am doing....

<[email hidden]> wrote

Quoted message said:

Hi, I could use some advice/guidance on how to proceed. My goal is to
drop fat but maintain as much of my lean muscle. I am considering a 5
day split routine such as the following:

Monday: Quads
Tuesday: Chest
Wednesday: Hamstrings/Back
Thursday: Shoulders
Friday: Arms

workouts would be approx 30 mins, no longer than 45 minutes and more
than 12 sets total for each workout.

Cardio would be done on Mondays/Wednesdays/Fridays

I weigh 280 and would like to drop to at least 260. I figured that I
would cut my caloric intake to approimately 2600cals/day with the
following ratio: protein 50%/carbs 40%/fat 10%

How does this plan look? Please, any suggestions/improvements would be
greatly appreciated!

My recommendations:
Tell us how tall you are. 2600 cals sounds a little high, but maybe it's
right if you're a big person.
Drop shoulders or arms and combine that work on one of the other days (your
shoulders work a lot on chest day, so maybe a day of arms and shoulder
specific would work).
If want to lift 5 days a week, make the fifth day a catch up for the stuff
you're missing (abs, calves, upper back, rotator cuff, etc).
What are you doing on the weekend?
I think 10% fat is too low. Increase it to 20%, but make sure it is good
fats and reduce carbs 10% or P&C 5% each.

Have you been lifting thus far? If you are new to lifting, I recommend more
whole body lifts rather than a split.

Them's my opinions, FWTW,

Selene
loving speed work lately

Quoted message said:

My recommendations:
Tell us how tall you are. 2600 cals sounds a little high, but maybe

it's

Quoted message said:

right if you're a big person.

At 280lbs 2600 is below his basal requirements...any activity would
create a calorie deficit.

Quoted message said:

Drop shoulders or arms and combine that work on one of the other days

(your

Quoted message said:

shoulders work a lot on chest day, so maybe a day of arms and

shoulder

Quoted message said:

specific would work).
If want to lift 5 days a week, make the fifth day a catch up for the

stuff

Quoted message said:

you're missing (abs, calves, upper back, rotator cuff, etc).
What are you doing on the weekend?
I think 10% fat is too low. Increase it to 20%, but make sure it is

good

Quoted message said:

fats and reduce carbs 10% or P&C 5% each.

working muscles every 7 days *might* be good for maintenance...you
shouldn't expect any growth.

If you want a split try the ever popular 3-on, 1-off push/pull routine.

"gman99" <[email hidden]> wrote

Quoted message said:

Quoted message said:

Drop shoulders or arms and combine that work on one of the other days
days (your shoulders work a lot on chest day, so maybe a day of arms and
and shoulder specific would work).
If want to lift 5 days a week, make the fifth day a catch up for the
stuff you're missing (abs, calves, upper back, rotator cuff, etc).
What are you doing on the weekend?

working muscles every 7 days *might* be good for maintenance...you
shouldn't expect any growth.

I thought that on first read through, but then I noticed one day was quads
and one day was hamstrings, and I figured that each get worked both days, so
it seemed like it might work. That's why I asked if the OP was a newbie,
and should perhaps consider a whole body routine (at least, I think I asked
that).

Quoted message said:

If you want a split try the ever popular 3-on, 1-off push/pull routine.

This is a good suggestion, too. I like push/pull routines (like that makes
any difference to the OP ;-)

S.

I have done 3-on 1-off alot. I went to a 4 day split, about last
november, and i was not pleased with the results. So i am thinking a 5
day split would not overtrain each body part and it would allow for a
shorter but more intense workout using high reps and 50-60% of 1RM,
coupled with more cardio, would help lose the fat. Does this sound
reasonable?

I have done 3-on 1-off alot. I went to a 4 day split, about last
november, and i was not pleased with the results. So i am thinking a 5
day split would not overtrain each body part and it would allow for a
shorter but more intense workout using high reps and 50-60% of 1RM,
coupled with more cardio, would help lose the fat. Does this sound
reasonable?

I am 6' 2". I have just started lifting again about a year ago, before
that I was on a 2-3 year hiatus, and before that it was about a year or
so, etc etc... In all, about 20 years, on for some, then off for some,
etc etc.
I am finding difficult to lose fat. Just a mere 10 years ago I was
able, with not much effort other than biking and working, to lose the
fat. Now almost 40 and at a desk job, it has proven more difficult to
lose the extra pounds.
Thanks for your help.
J.

I am 6 foot 2. I have been lifting on and off for about 20 years: 4-5
years on, then a couple of years off, then several more years on, and
then some off, etc etc.
So you would think that I would have learned something in that time 🙂.
What i have learned is that turning almost 40, I am not losing the
weight as easily as i did when i was younger. And when i was younger, i
did not own a car, so getting everywhere was on a bicycle.

Weekends are a break, that is why I am looking at a 5 day split. I
still would run or do some other fun cardio activity.

?
<[email hidden]> a écrit dans le message de
news:[email hidden]...

Quoted message said:

I have done 3-on 1-off alot. I went to a 4 day split, about last
november, and i was not pleased with the results. So i am thinking a 5
day split would not overtrain each body part and it would allow for a
shorter but more intense workout using high reps and 50-60% of 1RM,
coupled with more cardio, would help lose the fat. Does this sound
reasonable?

"Antoine Quandalle" <[email hidden]> wrote in news:424beef7$0$11707
[email hidden]:

Quoted message said:

?
<[email hidden]> a écrit dans le message de
news:[email hidden]...

Quoted message said:

I have done 3-on 1-off alot. I went to a 4 day split, about last
november, and i was not pleased with the results. So i am thinking a 5
day split would not overtrain each body part and it would allow for a
shorter but more intense workout using high reps and 50-60% of 1RM,
coupled with more cardio, would help lose the fat. Does this sound
reasonable?

Probably not. "Short", "intense", and "50-60% of 1RM" don't belong in the
same sentence. Better to lift heavy and get your cardio from cardio.
Training each bodypart once a week is probably not optimal for anything.

Hugh

--
Experience keeps a dear school, but fools will attend no other.