Mike Lowry
Senior Member
- Joined
- May 19, 2007
- Messages
- 117
- Reaction score
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Ok see what you think and what adjustments you would recommend.
If you don't know I am currently 5-8 170-175 depends during the week and probably around 20% body fat. I'd like to keep keep my weight in that neighborhood although it's not bad if I get to 160 as I have been in good shape at both 160 and 175. The kicker is shedding the body fat to around 11%
My level of fitness is definitely at beginner status. I have not worked out regularly for more than three months since 2003.
Days 1-3-5
Barbell Bench Press (15, 12, 10, 8, 6, 10)
Squat (15, 12, 10, 10)
Pull ups (Failure
Curl & Press (12, 10, 10, 12)
Deadlift (12, 10, 10, 12)
Lat pulldown to the back (15, 12, 10, 10)
Dips (failure)
Days 2-4
-45 minutes cardio (running, jumping jacks, pushups, jump rope)
-Abs, Lower back
Day 6
-45 minutes on treadmill/eliptical
-Abs, Lower back
DIET:
Monday
07:30: 1.5 cups Special K, 2% milk, 1 cup coffee
09:00: Banana
11:00: Turkey Sandwhich on Wheat
13:00: Isopure Zero Carb Protein Shake (50gms)
15:00: Apple
17:00: Grilled Fillet (5 oz), 1 cup green beans
19:00: 100 calorie sugar free jello pudding
Tuesday
11:00: Grilled Chicken Salad
17:00: Turkey Burger w/ low fat cheese, steamed mixed veggies
Wednesday
11:00 Subway 6 inch Turkey Breast (no cheese, no dressing, on wheat)
17:00 Grilled Chicken (touch of A1), steamed vegetables, 1 small sweet potato
Thursday
11:00 Grilled Chicken Salad
17:00 Wheat Fajita
Friday
11:00: Grilled 5 oz steak, steamed veggies
17:00: 1.5 cups turkey chilli, wheat crackers
Saturday & Sunday more of the same
The plan is to use 30 second rest periods inbetween sets to help amp up the cardio work. Good idea? Bad idea? Doesn't matter?
I would like to cut fat and increase strength.
My only concern is the first two weeks getting used to getting ****** kicked which I am sure will ease.
Any suggestions, critiques are welcome.
Thanks,
Mikep;
If you don't know I am currently 5-8 170-175 depends during the week and probably around 20% body fat. I'd like to keep keep my weight in that neighborhood although it's not bad if I get to 160 as I have been in good shape at both 160 and 175. The kicker is shedding the body fat to around 11%
My level of fitness is definitely at beginner status. I have not worked out regularly for more than three months since 2003.
Days 1-3-5
Barbell Bench Press (15, 12, 10, 8, 6, 10)
Squat (15, 12, 10, 10)
Pull ups (Failure
Curl & Press (12, 10, 10, 12)
Deadlift (12, 10, 10, 12)
Lat pulldown to the back (15, 12, 10, 10)
Dips (failure)
Days 2-4
-45 minutes cardio (running, jumping jacks, pushups, jump rope)
-Abs, Lower back
Day 6
-45 minutes on treadmill/eliptical
-Abs, Lower back
DIET:
Monday
07:30: 1.5 cups Special K, 2% milk, 1 cup coffee
09:00: Banana
11:00: Turkey Sandwhich on Wheat
13:00: Isopure Zero Carb Protein Shake (50gms)
15:00: Apple
17:00: Grilled Fillet (5 oz), 1 cup green beans
19:00: 100 calorie sugar free jello pudding
Tuesday
11:00: Grilled Chicken Salad
17:00: Turkey Burger w/ low fat cheese, steamed mixed veggies
Wednesday
11:00 Subway 6 inch Turkey Breast (no cheese, no dressing, on wheat)
17:00 Grilled Chicken (touch of A1), steamed vegetables, 1 small sweet potato
Thursday
11:00 Grilled Chicken Salad
17:00 Wheat Fajita
Friday
11:00: Grilled 5 oz steak, steamed veggies
17:00: 1.5 cups turkey chilli, wheat crackers
Saturday & Sunday more of the same
The plan is to use 30 second rest periods inbetween sets to help amp up the cardio work. Good idea? Bad idea? Doesn't matter?
I would like to cut fat and increase strength.
My only concern is the first two weeks getting used to getting ****** kicked which I am sure will ease.
Any suggestions, critiques are welcome.
Thanks,
Mikep;