Just getting back into it...

[MPGEM05]

Hello, Everyone...

I'm 28. 185. 5'7". I have recently just got back into working out after a 1-year break. (Feel free to rag on me for that....seriously! LOL)

My chest is flabby and I have love handles. Other than that... not too much body fat whatsoever.

My goals are:

-make my chest look good
-lose the remaining gut/love handles
-lose 10-15 lbs.
-put on lean mass (I need size in my arms, back, legs, shoulders)
-gain my strength back
I WANT TO BE BIG! But I can't afford to make my chest flabbier!

My diet/plan is pretty on the ball, I believe:

Breakfast:
Kashi cereal, with NO-FAT Milk OR Plain Oatmeal
Protein Shake

MORNING CARDIO- 40 mins running on Treadmill or Bike

Morning Snack:
Fruit (banana or apple or orange)

Lunch:
2 chicken breasts
4 eggs
Spinach salad with peppers or tomatoes
brown rice

Afternoon Meal:
Turkey on Wheat sandwich with American cheese- no mayo- little mustard
Plain Yogurt

WORKOUT FOLLOWED BY 44G Protein Shake.

Dinner:
2 Chicken Breasts or 2 cans of Tunafish
Brown rice
2 eggs


I drink just over 1 gallon of water a day.

I weight train every other day. Cardio 3-4 times a week. I take 1 day off completey per week. Also, I dedicate 1 day to only Deadlifts and Squats.


How does my diet look? Do I need more calories? Do I need more carbs?

Here is what my Workout looks like:

Chest:
Dumbell flat
Dumbell incline
Dumbell flies
Cable Crossovers
Dips

Triceps:
Pull Downs
Laying barbell extensions
Kickbacks
Dumbell Tricep overhead press

Shoulders:
Military dumbell press
Upright Row
Front Dumbell raise
Lateral raise

Back:
Lat pulldowns
Wide-Grip pullups
Seated Cable Row
Shrugs
Bent Over rows

Legs:
Squats
Deadlifts
Running

Biceps:
Barbell Curl
Dumbell Durl
Concentration Curl
Hamer Curl


I usually do 3 to 4 sets of as heavy as I can go for 10 reps. I also try to up the weight on each set, where possible, but I don't have that much strength yet, so.. my #'s are very low right now.


I am willing to cycle. Any suggestions on what I can do? Please feel free to critique my plan... as I really would like some feedback on what I should do!

Thank you all so much!

 

[mayhems]

hmm everything looks decent to me but perhaps throw in some core exercises... btw i wish i could eat like u but since im at school just dont have time

 

[MPGEM05]

Thanks for the reply! What are some suggestions for core exercises?

 

[mayhems]

cable crunches --- use the rope on the top pulley and kneel on the floor ass facing the stacks and grab the rope with palms facing inward than pull down then slowly up and repeat.. i like something this till it burns but it depends on how you like working your core...

you can also try hanging on a chin up bar and then bring the legs up off the ground to the right side than bring them down than proceed to the left side and just repeat that... (obli's)

you can also use the large medicine balls and rest your feet on the ball and stabalize everything... also known as the arch. feet on the ball, arms on the ground.. try that for as long as you can rest for like 15 seconds than repeat but lift one leg off the ball lower it back on the ball than raise the other...

you can also do the standard flat/decline crunches or full sit ups

hope that helps

 

[MPGEM05]

You're the man, bro. Thanks.

 

[BOOEY]

I would post your diet on the Diet Forum, if you haven't already and seek their advice with regards to that. As far as training goes, if I were you, I would focus on losing fat (cutting). Keep a consistent weight training schedule and continue to do cardio. MOnitor your progress by getting your bf% checked regularly. You should aim for 2lb loss per week, If you're not losing weight, drop some cals or increase the cardio. Once you get rid of that unwanted fat, then you can bulk up and put on some serious muscle.

 

[MPGEM05]

Thanks, Booey. I have lost 10lbs. already. I want to lose another 10 or so. Should take me about 1 more month...

Then... I start bulking. Should I up my diet @ that point... or just cut down the cardio?

 

[BOOEY]

Thanks, Booey. I have lost 10lbs. already. I want to lose another 10 or so. Should take me about 1 more month...

Then... I start bulking. Should I up my diet @ that point... or just cut down the cardio?

When bulking, I like to have at least one day of cardio, nothing serious, but enough to get the heart pumping. Word of caution: when you stop cutting, do NOT immediately increase your cals and drop the cardio. That's an invitation for fat to come back. The idea is to slowly move from cutting to bulking. Increase the cals little by little.