Feb 27, 2012 12:53 AM GMT
I’m mostly looking for input on my diet. I’ve been aiming for a calorie deficit of about 1500 kcals / day since the beginning of November. Aside from holidays, etc., I track everything that I eat and have lost about 30 pounds (I currently weight 205, yay me). I started seriously working out mid-Janurary (well, as seriously as I can). I’ve had some decent strength gains, but I haven’t noticed much increase in muscle mass and my weight loss has stalled. After reading about it on these forums earlier this month, I’m more or less following the leangains intermittent fasting protocol. Eating less is not an option – I’m considering eating more on my weight-training days. I’m hesitant to eat more overall since I’m still carrying considerably more fat than I would like.
I’m basing my overall workout plan on the periodization scheme outlined in my old weight training manual from a college course, but with a routine of exercises I like (with the available equipment). I’m currently doing low-intensity with a high number of reps (1 set of 10 at a light weight for warm-up, 1 set of 10 with an intermediate weight, and 3 sets of ten at my target weight). I will be moving to higher weight/fewer reps. This is my routine:
Monday (~45 mins):
Superset: Pullup / Neutral-grip Chest Press
Superset: Cable Row / Chest Press
Dumbbell Goodmorning
Superset: Machine Chest Fly / Reverse Fly
Wednesday (~45 mins):
Superset: Chinup / DB Overhead Press
Dumbbell deadlift
Superset: Incline Bicep Curl / Triceps DB Kickback
Superset: Arnold Shoulder Press / Hammer Curl
Friday (~ 1 hr):
Superset: Neutral-grip Chinup / DB Goblet Squat
Single-leg RDL
Superset: Forward Lunge / Reverse Lunge
I do 45 minutes of cardio on Tuesday and Thursday. On the weekend I do yoga (varies) and try to do something active outside.
Thoughts? Advice? Sorry this is so freakin’ long…
I’m basing my overall workout plan on the periodization scheme outlined in my old weight training manual from a college course, but with a routine of exercises I like (with the available equipment). I’m currently doing low-intensity with a high number of reps (1 set of 10 at a light weight for warm-up, 1 set of 10 with an intermediate weight, and 3 sets of ten at my target weight). I will be moving to higher weight/fewer reps. This is my routine:
Monday (~45 mins):
Superset: Pullup / Neutral-grip Chest Press
Superset: Cable Row / Chest Press
Dumbbell Goodmorning
Superset: Machine Chest Fly / Reverse Fly
Wednesday (~45 mins):
Superset: Chinup / DB Overhead Press
Dumbbell deadlift
Superset: Incline Bicep Curl / Triceps DB Kickback
Superset: Arnold Shoulder Press / Hammer Curl
Friday (~ 1 hr):
Superset: Neutral-grip Chinup / DB Goblet Squat
Single-leg RDL
Superset: Forward Lunge / Reverse Lunge
I do 45 minutes of cardio on Tuesday and Thursday. On the weekend I do yoga (varies) and try to do something active outside.
Thoughts? Advice? Sorry this is so freakin’ long…