Training Regime. HELP???

Hi all,

I am currently started a workout last Sunday which was inspired by a male model called Gregg Avedon who iv spoken to through email and he has given me some tips, but i would like to personalise it more and make it the best i can be, so iv come to this forum which i have been viewing but havnt posted for a long time. iv plucked up the courage to so all i need is your help people.
So this is my challenge but yours too because i am the sort of person who needs motivation and having motivation and advice from you people is what i believe i need. i will give my feedback how it is going and all that lot, i dont just want to change my physique but the way i eat and exercise and look for the rest of my life. Any help however big or small i would appreciate more than you will ever know. Thankyou in advance

i am...

Height : 5'8
Weight: 10st 2pds
Entusiasm- endless
Motivation- low

Exercise-

I will be using the "Pyramid Style" for most weight training style-

Set 1- 8 Reps Add Weight After Set
Set 2- 6 Reps Add Weight After Set
Set 3 - 4 Reps Add Weight After Set
Set 4 - 2 Reps Lower Weight After Set
Set 5 - 8 Reps Complete



Tuesday and Saturday-

Chest
Bench Press - 5 Sets - Pyramid Style
Incline Bench Press - 5 Sets - Pyramid Style
Dumbell Bench Press - 3 Sets Same Weight

Shoulders
Military Press - 5 Sets - Pyramid Style
Upright Rows - 3 Sets Same Weight
Lateral Fly Machine - 5 Sets - Pyramid Style

Triceps
Standing Cable Pushdowns - 5 Sets - Pyramid Style
Lying Dumbell Extensions - 3 Sets Same Weight


Thursday and Sunday-

Legs-
Squats - 5 Sets - Pyramid Style
Leg Extensions - 5 Sets - Pyramid Style
Leg Curls - 5 Sets - Pyramid Style
Lunges - 5 Sets - Pyramid Style
Calf Raises - 5 Sets - Pyramid Style

Back-
Bent Over Rows - 5 Sets - Pyramid Style
Dumbell One Arm Rows - 5 Sets - Pyramid Style
Lateral Pull Downs - 5 Sets - Pyramid Style

Biceps-
Standing Bar Curls - 5 Sets - Pyramid Style
Seated Dumbell Curls - 3 Sets Same Weight
Concentration Curls - 3 Sets Same Weight



Diet-
Breakfast- Cereal (1 bowl) and 1 Banana

Lunch-2 Sandwiches

Snack- Yoghurt

Dinner- Home cooked meals always with one portion of vegetables and a yoghurt

Protein Shake after training
1 on non training days
about 8-10 glasses of water a day

Health- no health problems

I would like to gain overall muscle increase in size, i would like to lose weight and fat and overall increase my health and fitness.

I know i can count on you lot because a lot of you understand how it is to be in this situation and some of you have got yourself out or taken advice and the rest of you are just dam nice people who are willing to help someone :)

Want to improve for football too!

A long term goal would be to create a physique to maybe join a boxing club and do my best there, that would be my dream but at the moment and the way i am im not confident enough too.

Many Thanks

Sam

Quote:

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Originally Posted by mcmuffin

Hi all,

I am currently started a workout last Sunday which was inspired by a male model called Gregg Avedon who iv spoken to through email and he has given me some tips, but i would like to personalise it more and make it the best i can be, so iv come to this forum which i have been viewing but havnt posted for a long time. iv plucked up the courage to so all i need is your help people.
So this is my challenge but yours too because i am the sort of person who needs motivation and having motivation and advice from you people is what i believe i need. i will give my feedback how it is going and all that lot, i dont just want to change my physique but the way i eat and exercise and look for the rest of my life. Any help however big or small i would appreciate more than you will ever know. Thankyou in advance

i am...

Height : 5'8
Weight: 10st 2pds
Entusiasm- endless
Motivation- low

Exercise-

I will be using the "Pyramid Style" for most weight training style-

Set 1- 8 Reps Add Weight After Set
Set 2- 6 Reps Add Weight After Set
Set 3 - 4 Reps Add Weight After Set
Set 4 - 2 Reps Lower Weight After Set
Set 5 - 8 Reps Complete



Tuesday and Saturday-

Chest
Bench Press - 5 Sets - Pyramid Style
Incline Bench Press - 5 Sets - Pyramid Style
Dumbell Bench Press - 3 Sets Same Weight

Shoulders
Military Press - 5 Sets - Pyramid Style
Upright Rows - 3 Sets Same Weight
Lateral Fly Machine - 5 Sets - Pyramid Style

Triceps
Standing Cable Pushdowns - 5 Sets - Pyramid Style
Lying Dumbell Extensions - 3 Sets Same Weight


Thursday and Sunday-

Legs-
Squats - 5 Sets - Pyramid Style
Leg Extensions - 5 Sets - Pyramid Style
Leg Curls - 5 Sets - Pyramid Style
Lunges - 5 Sets - Pyramid Style
Calf Raises - 5 Sets - Pyramid Style

Back-
Bent Over Rows - 5 Sets - Pyramid Style
Dumbell One Arm Rows - 5 Sets - Pyramid Style
Lateral Pull Downs - 5 Sets - Pyramid Style

Biceps-
Standing Bar Curls - 5 Sets - Pyramid Style
Seated Dumbell Curls - 3 Sets Same Weight
Concentration Curls - 3 Sets Same Weight



Diet-
Breakfast- Cereal (1 bowl) and 1 Banana

Lunch-2 Sandwiches

Snack- Yoghurt

Dinner- Home cooked meals always with one portion of vegetables and a yoghurt

Protein Shake after training
1 on non training days
about 8-10 glasses of water a day

Health- no health problems

I would like to gain overall muscle increase in size, i would like to lose weight and fat and overall increase my health and fitness.

I know i can count on you lot because a lot of you understand how it is to be in this situation and some of you have got yourself out or taken advice and the rest of you are just dam nice people who are willing to help someone :)

Want to improve for football too!

A long term goal would be to create a physique to maybe join a boxing club and do my best there, that would be my dream but at the moment and the way i am im not confident enough too.

Many Thanks

Sam

---

i've converted your size and weight
and if this is right you'll be 1,75M and weigh 64KG

that aint really a bad shape if it is correct.
but bad shap or not, what keeps you outta the boxing gym?

the schedule you wrote aint bad, but you could ad some running or skipping to it.
and go to a boxing gym and learn technique.

and if your motivation is low
than you prob dont enjoy doing it,
if that is the case... i would try something diffirent, and go on till you find what you like.

hope this helps

No comment. I'm lost for words.

Ur diet is not big enough to grow IMO

1.5-1.8 grams of protein per lean bod LB
2g of carbs per lean lb

and hv enough GOOD fats and you should grow

If you're training body parts TWICE a week. I would most definately LOWER the amount of sets to to 1-2.... I workout each muscle group 2x a week but only do ONE working set. Id o anymore and i am over trained.

cheers that feedback is great. i will implement som skipping into my regime and eat more food to gain more muscle, but i want to see that spare tyre gone so much!

doing more skipping now and HIIT! feeling better already! O0

mcmuffin


you cannot bulk up in size and loose body fat, its one or the other. You can make small gains in LBM whilst loosing Bodyfat.


What is your bodyfat %?

well i disssagree with you there...

If you do weight training effectively and eat the right foods you will burn off calories and increase your body's resting metabolic rate so the fat should come off. If i am increasing the weights each session as well as consuming enough protein i should be building muscle even if its limited.
I've found it I eat a healthy diet but up the protein, keep the carbs down but ensure you have carbs in your blood during and after training then I lose fat but build muscle quite nicely. Wel thats my aim

any thoughts please. its an interesting topic

It is definately possible to lose fat and gain muscle...

yep ive been losing fat but gaining muscle mass as i stay around the same weight but gain more muscle its liek an exchange dont expect to lose weight by weight training youll look better and be better fit but all the weight you burn in fat is made up in muscle mass that you gain

im squeezing in a bit of H.I.I.T on a Wednesdays as well to speed along fat loss. should be interesting what happens...

Quote:

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Originally Posted by mcmuffin

well i disssagree with you there...

If you do weight training effectively and eat the right foods you will burn off calories and increase your body's resting metabolic rate so the fat should come off. If i am increasing the weights each session as well as consuming enough protein i should be building muscle even if its limited.
I've found it I eat a healthy diet but up the protein, keep the carbs down but ensure you have carbs in your blood during and after training then I lose fat but build muscle quite nicely. Wel thats my aim

any thoughts please. its an interesting topic

---

Ok

My statement about it being hard to do and making small gains, and one or the other is obviously incorrect. You must know far more then myself. I stand corrected.

wo wo... im wondering if this is sarcastic. eeek.

w/ proper diet and training you can gain msucle and lose fat at the same time

McMuffin, if your training for boxing your putting way too much emphasis on weight training.If your boxing sparring and roadwork will trim your bodyfat.Chill on all them weights it's not necessary in boxing.I'm not saying avoid weights but do them every now and then.

cheers for that i am willing to learn so i am pleased to hear anything. i just want to shed some fat and put a bit of muscle on then i will try and get into a frame of mind to get boxing.

edging two weeks into my regime now feeling better about myself look slightly different already which is a motivational boost!!! hoping to carry on and improve on everything see if improvement still strides forward. thanks everyone whose been posting means a lot and also motivates me. so thanks

Quote:

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Originally Posted by Joe_Ice

w/ proper diet and training you can gain msucle and lose fat at the same time

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Exactly.


Its REALLY that SIMPLE!


Everyone should thoroughly believe that they can do both simutaneously and make HUGE gains in MUSCLE whilst dropping BODYFAT!


Forget what anyone else says people, its easy!

ITS NOT EZ , BUT U CAN DO IT ;D

good comments if you put your mind to it which i will be doing i will prove that it can happen if your physically and mentally prepared because its not easy but it ca happen.

you get as much out of it as much as you put in.

Quote:

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Originally Posted by Moonrock

Quote:

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Originally Posted by mcmuffin

well i disssagree with you there...

If you do weight training effectively and eat the right foods you will burn off calories and increase your body's resting metabolic rate so the fat should come off. If i am increasing the weights each session as well as consuming enough protein i should be building muscle even if its limited.
I've found it I eat a healthy diet but up the protein, keep the carbs down but ensure you have carbs in your blood during and after training then I lose fat but build muscle quite nicely. Wel thats my aim

any thoughts please. its an interesting topic

---

Ok

My statement about it being hard to do and making small gains, and one or the other is obviously incorrect. You must know far more then myself. I stand corrected.

---

think about this man. if you have nothing to begin with (say your really fat and got no muscle) then you can probabely do both at the same time.
the more you have to lose in fat and gain in muscle the easier it becomes.
well thats what i found, i used to be damn fat, 230lb with a bf% of 42
i now weigh (through 7 years or training and consulting a doctor ) 200lb and i got a bf% of 17

yay for me!

thats a quality change well done matey. hard work pays off. and i agree with you on that, that explains why obese people lose so much weight at 1st and find it harder and harder and harder to keep losing it as they get slimmer and slimmer same with building muscle harder to keep building that muscles as you go on. keep it up people

you seem to be neglecting cardio in your routine, try shuttle running a few times a week its the best type of running to build up fitness and leg muscles but not quiet as good for fat burning so consider adding a few long runs aswell 1-2 times a week

Well i have initiated on a Wednesday doing H.I.I.T High Intensity Interval Training which is the best fat burner as you can do more in the same amount of time. i will be increasing the days i do, but i want to be careful not to be losing too much muscle mass when doing cardio.

although i may stuff that idea and do 3 days a week of H.I.I.T

i feeel so ill, so prob not working out 2day! not good! >:(

why me???

worst feelin when you wanna workout but your body cant

beginning to do more and more cardio

Quote:

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Originally Posted by alex w

Quote:

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Originally Posted by Moonrock

Quote:

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Originally Posted by mcmuffin

well i disssagree with you there...

If you do weight training effectively and eat the right foods you will burn off calories and increase your body's resting metabolic rate so the fat should come off. If i am increasing the weights each session as well as consuming enough protein i should be building muscle even if its limited.
I've found it I eat a healthy diet but up the protein, keep the carbs down but ensure you have carbs in your blood during and after training then I lose fat but build muscle quite nicely. Wel thats my aim

any thoughts please. its an interesting topic

---

Ok

My statement about it being hard to do and making small gains, and one or the other is obviously incorrect. You must know far more then myself. I stand corrected.

---

think about this man. if you have nothing to begin with (say your really fat and got no muscle) then you can probabely do both at the same time.
the more you have to lose in fat and gain in muscle the easier it becomes.
well thats what i found, i used to be damn fat, 230lb with a bf% of 42
i now weigh (through 7 years or training and consulting a doctor ) 200lb and i got a bf% of 17

yay for me!

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Guys who have no training whatsoever and go into can loose body fat and gain muscle, but its nothing extraordinary and no one will bull shit me into believing otherwise.

And your telling me that at 10 years of age you were 230 fucking pounds? Right

thats right menouk/ M-force.
i was one of the kids that you saw on television on jerry springer. but i helped myself and i dont appreciate it when people question my statements. thanks alot

Quote:

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Originally Posted by alex w

thats right menouk/ M-force.
i was one of the kids that you saw on television on jerry springer. but i helped myself and i dont appreciate it when people question my statements. thanks alot

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I never saw nuthin