Training Regime. HELP???

[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

[deny]

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

[BritishLion]

No comment. I'm lost for words.

[Joe_Ice]

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.

[mcmuffin]

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!

[mcmuffin]

doing more skipping now and HIIT! feeling better already!

[Fantana]

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 %?

[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

[Joe_Ice]

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

[warnotwars]

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

[mcmuffin]

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...

[Fantana]

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.

[mcmuffin]

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

[Joe_Ice]

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

[Trueplaya]

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.