Need Help with Workout Plan

  • Posted by a hidden member.
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    Jun 14, 2009 6:04 PM GMT
    Hello! I started working out earlier this year, and I have seen some slight (very slight) gains in muscle mass and strength, but overall it seems pretty effective as of late.

    My real goal is to lose what probably amounts to 5-10lbs of fat, and gain muscle everywhere as much as possible (no, not ripped out of my mind, I just could use some bulking up everywhere)

    So I'm looking for suggestions on a new plan for myself. I've got a decent gym that I go to alone at work. I can spend about 45 minutes per day (Monday -> Friday). I have only been doing MWF, but I'm more than happy to bump it up for better results.

    I think part of my problem is that #1 I try to do everything all in one day, and #2 I don't do much cardio. I usually warm up with 10 minutes of moderately intense elliptical, and then try and do the rest of my workout with an intensity enough to keep my heart going decently.

    I also have recently started getting away from the fitness machines that target just one spot, and doing more involved exercises. Last week I started a 'plan' doing squats, three-point dumbbel rows, pushups, single-leg bridges, dumbbell pullovers and planks. I've noticed a lot more of the good kind of soreness, but I still feel like I'm shooting in the dark. I'm wondering if perhaps I should focus more on strength/muscle building on MWF, and make Tuesday and Thursday more low-calorie cardio type days.

    Any and all advice is greatly appreciated!

  • Posted by a hidden member.
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    Jun 14, 2009 6:14 PM GMT
    Here's RJ's strength building program: http://www.realjock.com/workout/1054

    Be sure to read their FAQs: http://www.realjock.com/workout/1055
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    Jun 14, 2009 6:35 PM GMT
    Hmm, in regards to the RJ programs... should I be looking at "Strength Foundation" or "Strong and Lean?" The former doesn't mention burning fat (which undoubtedly happens at some point, but is a small area of concern of mine), whereas the latter does...

    Thanks!
  • Posted by a hidden member.
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    Jun 14, 2009 11:21 PM GMT
    It's gonna take time. Start with the strength building work out.

    After that move into the strong and lean or muscle building. If you're doing the cardio with the muscle building, you'll have no problem burning off fat.
  • Posted by a hidden member.
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    Jun 15, 2009 5:11 PM GMT
    GwgTrunks saidIt's gonna take time.


    Yeah...it doesn't happen in a couple of months for a lot of people icon_smile.gif

    Keep working hard and eventually you will see progress.

  • Posted by a hidden member.
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    Jun 15, 2009 5:44 PM GMT
    34 years lifting. 48 years old.

    Cholesterol 130. PSA .4. BP 134/80. Illnesses: none.

    9730_373977.jpg

    9730_212184.jpg

    Bodybuilding.com BB of the week #21.

    9730_176026.jpg

    It's NOT normal to feel like shit, be sick, and be out of shape.

    Get going. Get it done.

    Most of all: EAT. It's the single most critical influence other than stimulation that affects your progress.

    Do it for yourself, your loved ones, and to be socially responsible.

    Want to get lean? Do this:

  • Posted by a hidden member.
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    Jul 09, 2009 10:06 PM GMT
    chuckystud said34 years lifting. 48 years old.

    Cholesterol 130. PSA .4. BP 134/80. Illnesses: none.

    9730_373977.jpg

    9730_212184.jpg

    Bodybuilding.com BB of the week #21.

    9730_176026.jpg

    It's NOT normal to feel like shit, be sick, and be out of shape.

    Get going. Get it done.

    Most of all: EAT. It's the single most critical influence other than stimulation that affects your progress.

    Do it for yourself, your loved ones, and to be socially responsible.

    Want to get lean? Do this:



    Is that a stair master