I will preface this with a little personal information. I have been lifting weights for about 12-13 years or so, since early in high school, and am currently 6'1 and about 220 lb, with about 13% body fat. Just for reference, on the bp, I rep (8-10 reps) at about 325 and my 1-2 rep max is about 385, and on squat about 455/575 respectively. Anyways, I have started a new workout, that I'm going to try for about 1-2 months, to try to lose about 8-10 lb of fat, and lower my bf percentage to about 9-10% and get some more definition. Here is the workout that I have started, and my diet. Do you think this will be effective in meeting my goals? Diet: Breakfast (after cardio): 1 glass orange juice, scrambled eggs with either bacon, sausage, or turkey breast. Lunch: Chicken Caesar salad Dinner: 16 oz Chicken, Beef, or Salmon, 6 oz steamed vegetables Pre-workout drink: 1 glass orange juice Post-workout meal: 2 eggs with turkey, bacon, or sausage. Workout: Monday: Morning: 18 minutes cardio (1.5 miles on treadmill) Evening: 4 sets bench x 15 reps @ 185 4 sets incline bench x 15 reps @ 185 4 sets decline bench x 15 reps @ 185 4 sets fly x 15 reps @150 Tuesday: Morning: 18 minutes cardio (1.5 miles on treadmill) Evening: 4 sets x 50 pushups 4 sets x 10 dips 4 sets x 15 pullups 4 sets circuit dumbbell workout Wednesday: Morning: 18 minutes cardio (1.5 miles on treadmill) Evening: 4 sets squat x 15 reps @ 315 4 sets deadlift x 15 reps @ 185 4 sets straight leg deadlift x 15 reps @ 155 Thursday: same as tuesday Friday: Morning: 18 minutes cardio (1.5 miles on treadmill) Evening: 4 sets curl x 15 reps @ 80 4 sets shoulder press x 15 reps @ 135 4 sets tricep pull down x 15 reps @ 150 Saturday/Sunday: same as Tuesday/Thursday Do you think this will be an effective workout/diet for reducing bodyfat while maintaining muscle mass?
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8/31/04 at 2:19am