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New Workout Ideas
- Thread starter lucidblue
- Start date
Have you ever checked out spatts' cutting diet? I know she has posted it several times. I know where to find it if you need it. But, that seems like a good diet to follow, that's not overly harsh. Lots of good foods that should be easy to follow.
What kind of cardio do you do? Do any sprints?
As for a workout program, the possibilities are endless. If you want a similar workout, but with more volume, as you said, how about something like a standard 12, 10, 8, 6 thing? For example, for chest:
Bench, 4 sets: 12, 10, 8, 6
DB presses, 3 sets of 10-12
Flys, 3 sets of 10-12
The above is basically identical to a program Cornholishadow wrote up, as a follow up to his Old School routine. If you are interested, I can give you the whole thing.
What kind of cardio do you do? Do any sprints?
As for a workout program, the possibilities are endless. If you want a similar workout, but with more volume, as you said, how about something like a standard 12, 10, 8, 6 thing? For example, for chest:
Bench, 4 sets: 12, 10, 8, 6
DB presses, 3 sets of 10-12
Flys, 3 sets of 10-12
The above is basically identical to a program Cornholishadow wrote up, as a follow up to his Old School routine. If you are interested, I can give you the whole thing.
PancakeFiend
New member
Well it's close to hollidays, so I think it would be hard to drop bodyfat if you spend time w/family, friends. Try massive eating diet by john berardi, let's you balance out carbs, protein, fat so you won't go insane and start binging on the bad things. As for routine, how about circuit training? or hit up HST, DC for a change of pace.
Lucid who ever did you calaper test is way off I can tell just by looking at your pics it ain't that high. I don't have input for a routine just thought you should consider getting another BF% done.
dayna4u2nv said:
I forgot to mention this as well. Get a hydro test done, if you can. If you can't, get a multiple site caliper test. Make sure it's done on an empty stomach, first thing in the morning, and have 2 or more people test you, twice (or more, depending on how many people test you). But hydro is gonna be your best bet for accuracy.
Shak
New member
Lucid -
There is no way you are at 25% body fat. You & I have very similar body structures, I'm just a couple inches shorter than you.
Personally, I think you look awesome. What do you think are your problem areas???
If you want to get bigger still, I wouldn't start a diet yet. Are you eating too much junk food? If so, it is the holidays, weight gain is expected. If you are still looking to bulk for a couple more months, I don't think you should be so worried about losing fat for now.
I'm going to start cutting in March. I had great success last spring with my cutting diet. I take 12 weeks to lose X amount of fat. I keep a log of everything I eat in fitday and I monitor my weightloss very closely, trying to lose just a pound a week, no more. I'm extremely disciplined during that 12 weeks - NO SWEETS. It works like a charm.
There is no way you are at 25% body fat. You & I have very similar body structures, I'm just a couple inches shorter than you.
Personally, I think you look awesome. What do you think are your problem areas???
If you want to get bigger still, I wouldn't start a diet yet. Are you eating too much junk food? If so, it is the holidays, weight gain is expected. If you are still looking to bulk for a couple more months, I don't think you should be so worried about losing fat for now.
I'm going to start cutting in March. I had great success last spring with my cutting diet. I take 12 weeks to lose X amount of fat. I keep a log of everything I eat in fitday and I monitor my weightloss very closely, trying to lose just a pound a week, no more. I'm extremely disciplined during that 12 weeks - NO SWEETS. It works like a charm.
lucidblue
New member
Re: Re: New Workout Ideas
Forgot to answer the time allowance question. I usually try to at least get to the gym 4 days per week. I lift those 4 days and do 30 min of cardio all except for leg day. If I can get to the gym 2 more days I do HIIT for 20 min and then another 20 min of regular cardio.
Lord_Suston said:
Forgot to answer the time allowance question. I usually try to at least get to the gym 4 days per week. I lift those 4 days and do 30 min of cardio all except for leg day. If I can get to the gym 2 more days I do HIIT for 20 min and then another 20 min of regular cardio.
Lord_Suston
New member
okay so here is a basic goal for you is maybe a HIT type of cardio 3-4 times a week or interval training to speed up the metabolism. basically run for 1-2 minutes and sprint for 15-30 sec or just set the treadmill at a higher incline or faster, this program burns a lot of calories.
Now structurally you have a few weak spot that may attribut to shoulder problems,
A) your rear delts are lagging sompared to front delts
B) traps look to small from pic
C) lats could use a little work to get that V-taper in effect.
Diet- try to even out carb distribution and then keep eating protein and drinking plenty of water, slowly take out some carbs here and there.
Yes I am mean in my criticism but I hope it helps
Now structurally you have a few weak spot that may attribut to shoulder problems,
A) your rear delts are lagging sompared to front delts
B) traps look to small from pic
C) lats could use a little work to get that V-taper in effect.
Diet- try to even out carb distribution and then keep eating protein and drinking plenty of water, slowly take out some carbs here and there.
Yes I am mean in my criticism but I hope it helps
Shak
New member
Lucid -
When I cut, I usually eat around 1200 calories/day. I eat little to no sugar or other junk food, which is a killer for me because I'm a junk food junkie. I'm extremely disclipined during this time and usually don't have a "cheat" day.
As far as the foods in my diet, it's the typical healthy diet - fiber cereal, cottege cheese, lots of protein, veges. I bulk the same way, I just eat much bigger proportions (and I allow myself to indulge in the occasional crappy food, especially around the holidays).
I generally don't worry about when I eat my carbs. For instance, I'll still have whole wheat pasta (maybe once I week) at night, I just make sure it's only a 2-ounce serving. My food scale comes in very handy during this time.
Also, I do very little cardio when I bulk. I do a 15 minute walking warm up on the treadmill at 15 incline. This is really the only non-lifting exercise I'll do. Every once in awhile, I'll go for a run with a friend, but since it's getting cold now, I probably won't be doing that for awhile.
When I start cutting, I'll start by changing my diet. Once the weight loss plateaus, then I'll add in cardio. If I plateau with cardio, I'll add an ECA stack, if needed.
I've had great success with this approach.
When I cut, I usually eat around 1200 calories/day. I eat little to no sugar or other junk food, which is a killer for me because I'm a junk food junkie. I'm extremely disclipined during this time and usually don't have a "cheat" day.
As far as the foods in my diet, it's the typical healthy diet - fiber cereal, cottege cheese, lots of protein, veges. I bulk the same way, I just eat much bigger proportions (and I allow myself to indulge in the occasional crappy food, especially around the holidays).
I generally don't worry about when I eat my carbs. For instance, I'll still have whole wheat pasta (maybe once I week) at night, I just make sure it's only a 2-ounce serving. My food scale comes in very handy during this time.
Also, I do very little cardio when I bulk. I do a 15 minute walking warm up on the treadmill at 15 incline. This is really the only non-lifting exercise I'll do. Every once in awhile, I'll go for a run with a friend, but since it's getting cold now, I probably won't be doing that for awhile.
When I start cutting, I'll start by changing my diet. Once the weight loss plateaus, then I'll add in cardio. If I plateau with cardio, I'll add an ECA stack, if needed.
I've had great success with this approach.
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