help this fat dude with a split, HIIT, arms day..

[StoneOfFire]

Hail

im 5'10"
215lbs
pretty much a fat slob

i squatted 295 yesterday, three sets of five.
i pressed 225 lying on a bench, three sets of five
deadlift, 400lbs.. only got it up three times =(

i suck at pull ups
could do maybe six triples

my clean and press is 195-205, depending
overhead press is 165, five sets of five

my program is
Mon- Squat, Bench, Chin
Wed- Front Squat, Overhead Press, Dead
Fri- Squat, Bench, Chin

my complaints are my skinny weak arms and flabby gut.
im going to add barbell curl on deadlift day,
last time i curled, i could barely finish 5x5 of 85lbs

there are bros out there that lift less weight than i do,
but have awesome physiques.
they all use a "bodypart split"
i cant find an outline for one

and what id like to do is start HIIT using sprinting
im afraid recovering from sprinting is going to take away from my squat.

im afraid if i dont sprint im going to be flabby forever.

and figured out a split would be nice to try, i think.
imagine, a whole day dedicated to arms???

help!

 

[StoneOfFire]

also,

i havent been doing chins for very long.

before i was alternating dead with powerclean.

i also tried using snatch (very hard)
and barbell row, which i really dislike.

my reason for using chins now is to grow some baby biceps..

 

[bobby716]

you don't want to pick apart your workout routine when you havent said anything about your diet ... diet preceeds everything .. without a good diet you are really just wasting your time .. look in the diet forum get an idea of what you need to do and build from their .. once you have a solid diet down pat then you start looking into more intense workout plans

 

[Endo MD]

I guess my question is what are your goals? Are you just trying to lose fat, get bigger, get big arms to impress girls? Your diet is going to be the biggest impact on your weight goals. Overall I'd say your 3 day split is decent. I'd rotate the order each time. For instance Monday might be Heavy Squat, light bench, chins. Then Friday, Heavy bench, light squat, chins. Seems like you have an outline of a Bill Star 5x5 program.
Your lift weights are decent and should progress quickly if you're a relatively new lifter. I suggest forgetting the thought of an Arms Day. If you're doing enough Deads, Chins and Squats (yes, squats), your bi's will grow. If you're doing enough proper overhead press and bench your tri's will grow. And just do HIIT or whatever cardio you want. It won't affect your squats after a week of getting used to it.

 

[skullcrushin22]

you don't want to pick apart your workout routine when you havent said anything about your diet ... diet preceeds everything .. without a good diet you are really just wasting your time .. look in the diet forum get an idea of what you need to do and build from their .. once you have a solid diet down pat then you start looking into more intense workout plans

So true. I wasted a good bit of time in the past without diet. Once you have your diet dialed in you will notice great results.

It may be easier for you to cut down a lot then rebuild back up once youve lost a lot of fat. I would do cardio at least three times a week.

 

[wills_got_rythm]

Maybe once you figure out how you are gonna eat you can do a routine thats more focused on the cardio vascular side of the spectrum rather than puttin on massive amounts of muscle. That will help you lose the fat while adding some lean muscle. Train a lot lighter with more reps and maybe train with a three day upper body, lower body, upper body type split. Lose a lot of that BF and then start to pack on the massive muscle.

Whatever you choose to do, it takes time and a lot of hard work and dedication. So stick with it and it will happen for you

Good Luck Bro!!!!

 

[StoneOfFire]

I guess my question is what are your goals? Are you just trying to lose fat, get bigger, get big arms to impress girls? Your diet is going to be the biggest impact on your weight goals. Overall I'd say your 3 day split is decent. I'd rotate the order each time. For instance Monday might be Heavy Squat, light bench, chins. Then Friday, Heavy bench, light squat, chins. Seems like you have an outline of a Bill Star 5x5 program.
Your lift weights are decent and should progress quickly if you're a relatively new lifter. I suggest forgetting the thought of an Arms Day. If you're doing enough Deads, Chins and Squats (yes, squats), your bi's will grow. If you're doing enough proper overhead press and bench your tri's will grow. And just do HIIT or whatever cardio you want. It won't affect your squats after a week of getting used to it.

my goals are all of those.
im a little too fat to wear anything that might show these embarassing dethhandles..
im 220 but most visible mass is below the waist
and my arms look skinny and weak.

yes, something like a starr program.
more specifically,
Mon- squat 3x5, bench 3x5, pathetic chins (im new to chins) maybe a few sets of 3-4
Wed- front squat 3x3 still feels heavy at 225 but not as systemically draining, overhead press yesterday 170lbs 3sets of 5, i skipped dead because i "accidentally" did it monday instead of chins so i did row which i hate doing..
Fri is like monday unless im really beat and need another day off ill do a few clean and press and call it a day
so pretty much wed is my "light" day because im using lighter compound movements that use less of my body at once.

i came here hoping for one of those splits that will give me the arms girls just wanna throw themselves on their knees for.
i find it unfair mass actually does not come with strength the way i thought it would and these dudes who lift considerably less but are pumped full of sarcoplasm and non contractile proteins are getting the looks from these hoes. i live in socal, so arms and abs are all these sluts notice. help!

i did NOT come here to discuss diet
but if you insist i will tell you i eat eggs first thing upon waking,
milk pb banana whey shake,
whole wheat noodles broc cauli chicken breast olive oil and a little sesame oil,
oats whey pb milk,
avocado sweet tater meat milk
more pb and some cottage cheese

to be honest,
i am too often allowing my fat slacker friends buy me bullshit fast food and substiting with that instead of scheduled meals.

i know that doesnt help but im thinking integrating some HIIT will forgive me of these sins.

anyone here got a kick ass split with time considered for sprinting and recovering?

 

[StoneOfFire]

i noticed on that starr program they do the curls on fri instead of wed
i was thinking i could curl wed since i chin mon and fri
but fri might suffer
maybe if i curl fri and let bis rest on dead day,
i can progress more on those chins?

peanut butter
oats
banana
honey
whey protein powder (chocolate flavor)
coffee milk

i may not have a super-clean diet
i try to use only low-glycemic carbs
but im afraid im not as discriminating when it comes to fats
monounsaturated, poly, and saturated..
i love em all

ANYWAY

how's about that split?

 

[StoneOfFire]

you guys are dicks.

i posted this in the weightlifting section,

NOT in the diet/bodybuilding section


seriously,

no one in elitefitness has a kickass split?

 

[trauck1506]

First thing is man no matter what your going to have to adjust your diet. If you don't do that your gonna be busting your ass more and seeing less muscle and less fat loss. First just remember there isn't a magical routine mostly because everyone is build differently so as long as you do a routine with consistence it won't matter. As far as your routine goes it isn't that bad, but I would throw in some accessory work for Triceps & Biceps/Chest. You could do skull crushers with a dumbbell and curls or flys, but just adjust this every 2 weeks with something else. For lower body do something for legs and lower back and do abs everyday. I would suggest lunges, reverse hypers and weighted sit ups. If your not feeling strong for the day take a couple things out or lower the lifts, but don't take the day off. On Tuesday, Thursday, and Saturday I would run for about 30 min doing mostly sprint walk intervals. Also you could cut back on this as long as you don't eat the junk food. Make sure your getting in about 1.5 grams of protein per pound of body weight and 8 hours of sleep, because if you don't you won't recover.