Help...New routine?

[mikediesel04]

Ok my stats are 5'9" 178lbs about 20% bf although that is just a guess. Been back in the gym now a little over 2 weeks. What I am looking for is a routine that will help me get lean but also put on a little muscle.

Currently I'm on the peanut butter diet 6 days a week and 1 day off to carb up. I am taking in approx 160g of protein a day with the help of protein shakes with low carbs.

As far as lifting goes its sporadic. The only thing I have been concentrating on is cardio. Right now I'm doing 45 minutes to 1 hour 5 days a week of cardio depending upon whether I take a spin class. I have been lifting eod doing chest and tris one day back and bis another and shoulders. I havent been lifting with my legs because of all the cardio. I know everyone is probably going to say that is a mistake but that is why I'm writing this to get suggestions. My goal is to get down to 10% bf.

The only other supplements I'm taking besided protein is some Kre-Alkalyn that I just got that I'm going to take post workout and xplosive burn from proteabody.

I would appreciate any suggestions.

 

[needtogetaas]

I bet this forum will help you better bro.

 

[mikediesel04]

Please...anyone???

 

[GUARDIAN]

the lifting routine per se wont get you lean that will come from the diet and the caloric expenditure from lifting and increased muslce mass which will need more calories to support.

what is your current routine look like?

 

[fortunatesun]

This won't be an original suggestion:
Do Mark Repptoe's 3x5 which you can find in the Training Info sticky near the top of this forum.

This is a great program for beginners. I wish I had done something like this when I first started. It would have saved me lot's of time. It's emphasis on basic compound lifts will get you both leaner and stronger faster.

Whatever you're ultimate goals are you need to start with the basics which you then build on during your entire career in the gym. This program is the start.

Do not skip legs. This is mandatory. Give it your best honest effort no matter how small the weight is. You're doing this for yourself, not the guy doing curls in the rack. What you do right the first time you won't have to do over later.

 

[homeslizzle1985]

Honestly, quit wasting your money on supplements and don't waste time on something called a peanut butter diet. Eat wholesome, healthy food and stop eating anything fried and stop drinking sodas. You can easily drop to 15% or so just by doing that. Healthy habits last a lifetime, fad diets last a few weeks.

If after one or two years of serious training good nutritional habits you still think you need supps, try them then.

Supplements do not replace hard work.

Stop over-analyzing and go move some heavy shit. That is what adds leans mass and drops BF.

 

[ceo]

fortunatesun and homeslizzle have both given you great advice. Start making changes.

Save your supps for when you are at 10% and want to get down to 7% for a trip to hawaii or something.

 

[needtogetaas]

Honestly, quit wasting your money on supplements and don't waste time on something called a peanut butter diet. Eat wholesome, healthy food and stop eating anything fried and stop drinking sodas. You can easily drop to 15% or so just by doing that. Healthy habits last a lifetime, fad diets last a few weeks.

If after one or two years of serious training good nutritional habits you still think you need supps, try them then.

Supplements do not replace hard work.

Stop over-analyzing and go move some heavy shit. That is what adds leans mass and drops BF.

so true. check out my book for good healthy cooking.

 

[ceo]

so true. check out my book for good healthy cooking.

That'll help him the most right now!!