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Dear friends, I'd like your personal & professional advice on a number of important questions for me...
First off: I am a 20 years old male, 5"9', wide shoulder build, 190lbs and have 15.3% body fat (that's 30lbs of fat).
> Question 1) What should my body fat % be? ideal? average?
Any way I want to get in a good over all shape [build up and then cut up] (I try to balance/do both at the same time) and already train regularly for the past 4 months - 6 days a week, 3 hours of intensive gym activity per day (@ Bally Total Fitness)!
15 min - cardio warm up
25 min - stretching
90 min - do body part (I do one body part per day; order of days is biceps, chest, shoulders, back, triceps, legs (& then restart) I do abs every day)
40 min - of intensive cardio (85% of max hart rate all time)!
also to note: when I do my body part I'll do 4 exercises (4 sets 8-12 reps) and then go do 2 exercises for my abs and so on for 90 minutes!
> Question 2) when I do my body part then switch to abs, is that OK? This way my body part can rest while I do abs and vice versa! is that OK to do?
> Question 3) Is that a good amount of cardio? too little/much? People tell me I can over train with too much cardio... but then again they say if I want to get in shape I must do cardio, is 40 intense min x 6 days OK?
> Question 4) What do you think of my routine in general, what should I consider changing/improving? Your opinions?
Diet:
I've been trying to eat right!
That is no food intake (except fruits) 3 hours prior to bed time!
breakfast (10am) - is pretty average (i.e. white rice with eggs)
lunch (1pm) - I eat soup and chicken with a side dish!
4-8pm is gym and when I come home I have dinner
dinner (9pm) - average meat with a side dish...
and I go to bed at around 2am
> Question 5) I've been taking protein shakes (i.e. Isopure 100% protein powderer), right after work out, but cut down because they kill liver/kidneys (I got a blood test result with above average/normal liver activity). So I want to know which protein supplement is safest to take? I'd be glad to replace my dinner with it! Is 'Lean Body meal replacement' OK? Which ones are?
> Question 6) How dose this diet balance look? Is anything wrong? Advice? Should I replace my dinner with some light snack? Some Protein shake? What do you advice?
Now that you know all that info I want to ask:
> Question 7) I've been doing my abs - abdominal all this time about 4 exercises each day: (3 sets x 30 reps) so that 30th is making in burn all this time and see little improvement in my belly (which is - should I say covered with fat!)
Note:
I can feel by abs hard as a rock underneath about 1/2 - 1/3 of an inch of fat!
Besides that fat on my abdominal muscles my belly stands out as if thought my stomach/guts are too big in side :-( !
HOW do I get rid of this? As I see little improvement after what I do! What can you recommend in this regard? Looking for advice!
> Question 8) I can say that my muscles have increased strength and mass, but by weight and % body fat have remained the same over this time!
What dose that mean in general? how can I make my body fat % drop?
Should I drop a few pound of weight?
> Question 9) If I want to get cut - loose body fat what is the procedure? What steps should I take? Should/can I still gain muscle mass during that time?
I know it's a lot of questions packed together, but I feel that all info and Q are very interconnected...
I really appreciate your help!
I will be checking this post very often, and I really appreciate your advice and help!
If you have any questions please post and I'll reply immediately, or if you feel you need to contact me directly please do at [email protected]
First off: I am a 20 years old male, 5"9', wide shoulder build, 190lbs and have 15.3% body fat (that's 30lbs of fat).
> Question 1) What should my body fat % be? ideal? average?
Any way I want to get in a good over all shape [build up and then cut up] (I try to balance/do both at the same time) and already train regularly for the past 4 months - 6 days a week, 3 hours of intensive gym activity per day (@ Bally Total Fitness)!
15 min - cardio warm up
25 min - stretching
90 min - do body part (I do one body part per day; order of days is biceps, chest, shoulders, back, triceps, legs (& then restart) I do abs every day)
40 min - of intensive cardio (85% of max hart rate all time)!
also to note: when I do my body part I'll do 4 exercises (4 sets 8-12 reps) and then go do 2 exercises for my abs and so on for 90 minutes!
> Question 2) when I do my body part then switch to abs, is that OK? This way my body part can rest while I do abs and vice versa! is that OK to do?
> Question 3) Is that a good amount of cardio? too little/much? People tell me I can over train with too much cardio... but then again they say if I want to get in shape I must do cardio, is 40 intense min x 6 days OK?
> Question 4) What do you think of my routine in general, what should I consider changing/improving? Your opinions?
Diet:
I've been trying to eat right!
That is no food intake (except fruits) 3 hours prior to bed time!
breakfast (10am) - is pretty average (i.e. white rice with eggs)
lunch (1pm) - I eat soup and chicken with a side dish!
4-8pm is gym and when I come home I have dinner
dinner (9pm) - average meat with a side dish...
and I go to bed at around 2am
> Question 5) I've been taking protein shakes (i.e. Isopure 100% protein powderer), right after work out, but cut down because they kill liver/kidneys (I got a blood test result with above average/normal liver activity). So I want to know which protein supplement is safest to take? I'd be glad to replace my dinner with it! Is 'Lean Body meal replacement' OK? Which ones are?
> Question 6) How dose this diet balance look? Is anything wrong? Advice? Should I replace my dinner with some light snack? Some Protein shake? What do you advice?
Now that you know all that info I want to ask:
> Question 7) I've been doing my abs - abdominal all this time about 4 exercises each day: (3 sets x 30 reps) so that 30th is making in burn all this time and see little improvement in my belly (which is - should I say covered with fat!)
Note:
I can feel by abs hard as a rock underneath about 1/2 - 1/3 of an inch of fat!
Besides that fat on my abdominal muscles my belly stands out as if thought my stomach/guts are too big in side :-( !
HOW do I get rid of this? As I see little improvement after what I do! What can you recommend in this regard? Looking for advice!
> Question 8) I can say that my muscles have increased strength and mass, but by weight and % body fat have remained the same over this time!
What dose that mean in general? how can I make my body fat % drop?
Should I drop a few pound of weight?
> Question 9) If I want to get cut - loose body fat what is the procedure? What steps should I take? Should/can I still gain muscle mass during that time?
I know it's a lot of questions packed together, but I feel that all info and Q are very interconnected...
I really appreciate your help!
I will be checking this post very often, and I really appreciate your advice and help!
If you have any questions please post and I'll reply immediately, or if you feel you need to contact me directly please do at [email protected]
