147 Days to Get FIT!

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peaceout_aly
peaceout_aly Posts: 2,018 Member
edited November 2024 in Fitness and Exercise
I have 64 days until I must meet my "half-way there" results goal (seeing moderate abs, more definition, reaching my straddle goal and seeing more significant leg/glute gains). 147 days until my hard work really has to pay off - gotta have a rock solid body for a 9-day vacation in Croatia. I just want to get opinions on my current work-out/diet plan and see what I can critique and add in order to attain my goals quicker.

I try to eat a high protein diet which is mostly the same each day - of course weekends I do slack, but I do not have any fat/water weight gain when I do so, luckily. When the dates get closer I will eliminate these "crap food" days but until then I'm going to enjoy myself.

I work out six days a week - alternating leg/glute day and ab/arm/back/shoulders day. I start with 20 minutes of stretching (have come a long way and am a 1/2" away from my straddle goal), followed by an hour or so of weight training and 15 minutes of cardio (6 mph running on the treadmill).

When I weight train, I use the machines and also follow tutorials and guidelines for free weight/bar training. I have been increasing my lift weight slowly, but surely and have come a long way since I started "going hard" in October. I started off squatting the bar and struggling, now I am squatting the bar + 70 lbs. Leg pressing I started at 100 lbs. and am up to 230. I use a lot of different variations and styles of working out when it comes to leg/glute day and feel that I've had a lot of success. I usually stick with 4 sets of 15-20 reps. I follow this same guideline for arms/back/abs/shoulders but I struggle more with the variety.
Any tips/hints are appreciated - especially ideas for working those core muscles and building muscle/increasing definition in my upper body!

Replies

  • peaceout_aly
    peaceout_aly Posts: 2,018 Member
    Also, cardio + attempted gains? Impossible? Someone told me the more I run, the less gains I will see. Wondering how valid this information is.
  • CassidyScaglione
    CassidyScaglione Posts: 673 Member
    Runners tend to leaner muscle mass, but I'm not sure. I think if you are also doing high weight, low rep exercises you should put on mass... That's providing you are eating to build muscle and not lose weight. A trainer could answer that question better. Most gyms will offer a consult free or cheap because they are after your business.
  • time2cutnow
    time2cutnow Posts: 150 Member
    peaceout_aly wrote: »
    Also, cardio + attempted gains? Impossible? Someone told me the more I run, the less gains I will see. Wondering how valid this information is.

    As long as you're eating at a surplus you will see gains.
  • peaceout_aly
    peaceout_aly Posts: 2,018 Member
    time2cutnow wrote: »
    peaceout_aly wrote: »
    Also, cardio + attempted gains? Impossible? Someone told me the more I run, the less gains I will see. Wondering how valid this information is.

    As long as you're eating at a surplus you will see gains.

    Perfect!! I am eating at a maintenance level, but I eat back all or most of my exercise cals (mostly clean proteins) so I think I will see some difference.
  • peaceout_aly
    peaceout_aly Posts: 2,018 Member
    CassidyScaglione wrote: »
    Runners tend to leaner muscle mass, but I'm not sure. I think if you are also doing high weight, low rep exercises you should put on mass... That's providing you are eating to build muscle and not lose weight. A trainer could answer that question better. Most gyms will offer a consult free or cheap because they are after your business.

    That's actually an excellent idea. My friend's mom is a trainer/nutritionist, I will have to look into scheduling something with her!
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