Need advise

[otherwise]

Guys,

I need some of your advise. My current weight is 85kg and i want to down to 75kg. So obviously my goal is fat/weight loss.

My workout plan

Monday

Bench press (30kg) 12X3sets
Incline Bench Press (30kg) 12x3sets
Butterfly (30kg) 12x3 sets

Tuesday
slow jog

Wednesday
Bicep Curl 7.5kg 12x3
Standing Dumbbell Triceps Extension 7.5kg 12x3
Standing One-Arm Dumbbell Triceps 7.5kg 12x3
One-Arm Dumbbell Row 7.5kg 12x3
Tricep Dumbbell Kickback 2.5kg 12x3

Thursday
Slow jog

Friday
Barbell bicep curl 7.5kg 12x3
barbell Deadlift 7.5kg 12x3
Barbell Squat 7.5kg 12x3
Bent over barbell row 7.5kg 12x3

Supplement - ON Whey protein

Meal plan

breakfast -oatmeal
lunch - chicken rice
evening - egg sandwish
post workout - whey protein
dinner - chicken & beef mix soup with rice

Questions:

a. Im using the weight for a month already. Should i increase the weight or just maintain the weight to achieve my goals?

b. Do i need carnitine to boost up and achieve faster my goal?

Hope to hear your advise soon.TQ

 

[petpre61]

weight gains and losses are made in the kitchen. the workout sucks. go read the training stickies. they should help you a lot on how a workout is supposed to look like and what you need to focus on.

 

[xblitz44x]

weight gains and losses are made in the kitchen.

Exactly. 'Otherwise', think of attacking your goals from two seperate areas: diet and training.

Getting your diet in order should be first and most important if your primary goal is fat/weight loss. If you don't have any set deadline then you can take your time in the name of preserving any muscle you have. Have you been hovering at, or around 85kg for awhile now? If so, go to www.fitday.com and plug in what you've eaten for the past few days so you get an idea of the amount of calories that it takes to maintain 85kg. If you find that you're eating an average of say 2,200 calories then cut it to 2,000 and see after a week or two if you're noticing a difference.

As far as the protein/carb/fat ratios go, I keep it to around 40% protein, 30% carb, and 30% fat. Get your carbs from complex sources such as brown rice, whole wheat or whole grain bread, whole wheat pasta, etc. Your fats should come from sources like salmon, olive oil, and natural peanut butter and not from pizza and slim jims. Diet is a pain in the ass but it's the only way.

As far as training goes, your plan looks like a waste of time; no offense. I can hear your conversation before going to the gym: "Well, it's one-arm dumbell row day, can't wait to do 7.5kg again." Your 'plan' is bland and is not designed with progress in mind. An experience lifter can't expect to blow through plateus while dieting, but a novice can definitely make solid gains even while cutting back calories a bit if the training is high quality.

Choose 3 core exercises that you enjoy; for example deadlift, squat, and bench press. Build your program around increasing those particular lifts. You can forget your "Standing One Arm Dumbell Triceps" because once you've increased your bench by 30 lbs, your triceps will have grown as well as your chest and shoulders. Here is an example of a program you could follow:

Monday:
Bench Press
Squat
Chin-Up

Tuesday:
Slow jog (if necessary)

Wednesday:
Deadlift
Dip
Bent Row

Thursday:
Rest

Friday:
Squat
Overhead Press (shoulders)
Chin-ups

Saturday:
Slow jog (if necessary)

Sunday:
Rest

Perform every exercise for 5 sets of 5 reps. Or even 3 sets of 8 reps if you prefer. Just stick to the SAME NUMBER OF REPS while adding tiny amounts of weight to the bar every week. If you start out with bench pressing 135 lbs for 8 reps, make sure next week to hit 140 lbs for 8 reps, then the following week 145 lbs for 8 reps. That way after 10 weeks you can get a good idea of how much progress you made, or can address your platues if/when it comes to that.

Good luck!

 

[carlsuen]

otherwise(same guy from LYN and maxtalk?), u've come to the right place.. listen to these good bros.. and read the training sticky for the rippetoe 3x5 if full squatting ATG and deadlifting heavy is new to u.. the reason why u can't lose weight or see ay results is becuz light weight like taht doens't help u at all.. so go heavy dude.. read our journals here.. especially biggt's and tweakle's.. they're huge monsters around and are training guru's here..

ask more questions when u've got a feel of what this forum is all about..

 

[otherwise]

thank you guys! appreciate with the advise and help. planning to go to the gym and do bench press with heavier weight.hope can improve a lot

 

[otherwise]

no more advise for me?

 

[wrknonit]

what more do you want? you've gotten good advice already

no more advise for me?

 

[carlsuen]

otherwise.. read the comments above again.. and do them.. those are what we recommend u to do.. the training vault has priceeless info there.. make full use of it