Need help with my training URGENT

[Gurrr]

Hi, I'm new on this forum.

Been working out (experimenting) for years and years.

I weigh 13st 5lbs, age 26

About 18months ago i went down to around 11stone through strenious interval cardio everyday.

This left me really boney and week and really flat.

I want to get good definition.

My workout is
MON (LEGS)

TUE (CHEST)

WED (BACK)

THU (SHOULDERS)

FRI (ARMS)

SAT AND SUN REST

I dont go really heavy.

I bench around 50kg. I DB Curl around 20kg, Squat around 35kg. All at home.

I used to do interval cardio after weights for about 20mins but saw that i lost my pump so i've cut it to mornings or weekends when i can.

I've been doing this since xmas but my gains are really slow. Any gains seem to disappear over the weekend! I've increased my protein intake to average 180g a day, cut down on carbs (especially late) and watch my fat intake. I Drink plenty of water. Green tea. No fast food.

I'm not making enough gains. I want to look ripped but i'm losing motivation fast.

Do i need to go heavier with less reps (i still get exhausted after sets)?

Do i need to increase cardio?

I dont seem to be making enough progress. Still quite flabby around the chest and waist (love handles and awaiting gyno op).

The only thing is that i feel a bit stronger but

I NEEED YOUR HELP PLEEEEESEE

 

[fortunatesun]

You may get several good answers on this, but my method is to go ahead and increase your weights for lower reps. Being cut is OK, but it helps to have some development on your frame to show off. Don't be afraid to icrease your food intake during this time. You have to eat big to get big, as the saying goes. Lator on, when you've put on some mass, you can go back to diet and higher reps in order to chisel everything down. Cycling like this every few months is good in terms of motivation (instead of the same ol'/same ol') and it keeps your body from adapting to a single routine - lowering the returns on your hard work.

 

[Protobuilder]

What exactly was URGENT again?

This isn't BB.com.

 

[Gurrr]

What exactly was URGENT again?

This isn't BB.com.

cos i'm losing motivation...fast

 

[BiggT]

The first problem is that you only squat about 30lbs more than you dumbell curl......this is never good for attaining a muscular 'look', lol.

Whats a stone? 14lbs? If so, you weigh 187 or so, which isn't ridiculously small, unless you're 6'5 or something.

Either way, you're not going to look 'cut' and muscular if you have no muscle.....100lb bench presses and 70lb squats coupled with cardio and a low carb diet are not condusive to growing muscle......I understand you want to be cut, but again, if you have no muscle anyway, you'll just look small.

First thing I'd do is eat more, add in carbs, back off on the cardio, and set up a new routine that works the body as a system and focuses on progressively getting good at big lifts. When you can bench 100lbs over bodyweight and squat 200lbs over bodyweight, and do dips with 150lbs added, THEN you can cut back the carbs and calories and add in some cardio and I bet any money you'll like what you see a lot better than you do now.

 

[Gurrr]

Re: Need help with my training PLEASE

Thanks for your replies guy's. I'll try and up my carb intake and go for the heavier lifts. Squats will be difficult as i dont have a spotter.

Does anyone recommend a routine? i reckon i can bench quite quite a lot for about 4-5 reps as i have a pretty strong chest. I can do heavier squats but like i said on the last rep i struggle and have no spotter. Usually do 5 x 10reps of about 30kg but want to do more.

I've got a bench, barbell, dumbells, upright bench (pecdec, lat pulldown etc), resistance bands, gym ball and exercise

I use protein shakes regularly and protein bars when i can. I'm also on a budget so cant afford so many different supplements. The protein i buy is low-carb,low-fat. Maybe i should get a higher carb protein.

 

[BiggT]

Heavy IS a relative term.....but 77lb squats are not heavy for any healthy, 187lb, 26 year old guy.

It is about gradual progression though. I would focus on a squat, a pull, and a press. You really should back squat, and do a full range of motion, ass to the ground. Deadlifting and barbell rowing would be good for pulls, and flat or incline bench is good for pressing. If you have a rack to squat in, you don't need a spotter, just set the pins to the appropriate level so you can dump the weight if you get stuck......I don't have a video camera, or I could post a vid of me dumping/shrugging the bar off my back without a rack, although, without showing someone in-person, I wouldn't recommend that because I don't want to feel responsible for any injuries, lol.

Anyway, some basic questions.....how tall are you? can you do any of the olympic lifts?

 

[Gurrr]

Heavy IS a relative term.....but 77lb squats are not heavy for any healthy, 187lb, 26 year old guy.

It is about gradual progression though. I would focus on a squat, a pull, and a press. You really should back squat, and do a full range of motion, ass to the ground. Deadlifting and barbell rowing would be good for pulls, and flat or incline bench is good for pressing. If you have a rack to squat in, you don't need a spotter, just set the pins to the appropriate level so you can dump the weight if you get stuck......I don't have a video camera, or I could post a vid of me dumping/shrugging the bar off my back without a rack, although, without showing someone in-person, I wouldn't recommend that because I don't want to feel responsible for any injuries, lol.

Anyway, some basic questions.....how tall are you? can you do any of the olympic lifts?

I'm about 5'10''. 187lbs. Dont know my BF%. Do hold fat around lower stomach/back, "love handles" and chest. Rest of my body is pretty tight though not as muscalar as i'd like it to be.

Can do olympic lifts but only about 50-60kg. I dont have a squat rack.

Should i stick to the 5 day (different body part a day) routine but just tweak the weight/reps or should i change it.

Also, i aim to work out around 8-9pm. Leaving me to have a late dinner. My diet is changing all the time.
Right now i have Porridge for breakfast.
chicken sandwich or tuna bagel for lunch (aim around 30g protein)
either chicken,salmon or Turkey with veg for dinner. (aim sround 35-40g prot)
I'd have about 3-4 protein shakes a day.
I'd snack on cottage cheese on rye crackers,almond or have a protein bar if i have one.
In total i probably get average 150-170g of protein a day. I dont have that much fat in my diet. (mainly from fish,ss milk,nuts)
I dont eat bread or sugar. I get my carbs from cereals,bagels,jacket potatoes.