Suggestions on my workout routine

skudera27
skudera27 Posts: 54
in Fitness and Exercise
Hi all, looking for some advice on my workout routines. Just a quick summary: August 2010 165lbs... February 2012 200lbs... currently 178lbs, 15.5% body fat. 26y/o male, 5'10.

Anyway, I workout 4 days a week (work has a gym for use) plus I try to run once a week approx. 3miles. My workout when I'm at work consists of 30 minute cardio (elliptical, 350-400cal a session) plus a weight lifting program that usually takes 30 minutes, but ends up only being about 10-15 minutes of real lifting.

The program is here: http://www.mensfitness.com/training/build-muscle/30-minute-chest-workout (note there's Day I, II and III)
I also try to fit in the Spartacus Workout: http://www.menshealth.com/mhlists/high-intensity-circuit-routine/index.php

I log my food and am very cautious of what I eat (my diary is open). My main goal is to be slim and a little cut (not interested in what's left of the beer gut). From you expertise or experience, should I be focusing more on free weights than cardio? do I need to up my cardio? change the way I am eating?

Thanks for the advice... MFP is the best

Replies

  • FitBeto
    FitBeto Posts: 2,121 Member
    Up your cardio, instead of a long session do HIIT - its worked well for me. Also, I aim for low sets high reps and weight that i can barely get up last rep of each set. I've lost 5 lbs since i started all this. Everyone's different though, but from what i've studied cardio (HIIT) works wonders for cutting without losing muscle - possibly 3-4 times a week, intense 10-15 min sessions ( i still do long runs though, just for me not cardio!). Nutrition is also important, and if you want to lift for 30 - but only do 15 - repeat the session - maybe do the first set to last set, then last to first. Keep it interesting! But remember that longer isn't always better - its what you do in the time you have that gives you the best gains! Maybe do more research on your routines too - everyone's into all these fad/mainstream workouts that promise results, but like I said everyone's different! I have my own routine, but I do take tips and etc to constantly make myself better! Bodybuilding is like traveling - if you font get directions you'll take longer to get to your destination - if at all!
  • skudera27
    skudera27 Posts: 54
    I hear all about HIIT workouts, but I can't seem to find many 'free' one's online to check out. Do you have any recommendations?
  • Determinednoob
    Determinednoob Posts: 2,001 Member
    You forgot to tell us any stats or goals, but you can give this a look http://www.myfitnesspal.com/topics/show/686963-large-collection-of-info-for-beginners
  • skudera27
    skudera27 Posts: 54
    Well, for one, I want to slim down my stomach and get more upper body strength. I don't want to be some jacked guy, though - slim and cut is what I'm looking for.

    When I was 165, I did it by training for triathlons: run, swim, bike. Ate better and cut out alcohol. I wasn't cut, and I felt I still had a little to lose around the waist.

    I have my goal set at 165 here, but I don't know if that's realistic with wanting to add muscle.

    Here's a summary of my workout today:

    Pushups - max in 1:00
    Squats - max in 1:00
    Pulldowns - max in 1:00
    Jog - 6mph for 3:00
    Military press - max in 1:00
    Lunges - max in 2:00 (1:00 each leg)
    Bicep Curls - max in 1:00
    Jog - 6mph for 3:00
    Tricep Ext - max in 1:00
    Leg ext - max in 1:00
    Leg curls - max in 1:00
    Situps - max in 2:00
    Crunches - max in 2:00

    Grand total of 20 minutes of non-stop workout, plus a couple minutes moving between everything.

    After that I did 30 minutes on elliptical burning 360kcal

    Not sure if this was the type of workout I should follow or not.
  • Determinednoob
    Determinednoob Posts: 2,001 Member
    If you want to build muscle you need to lift progressively heavier things. Look through the thread I linked. Read it all, but and read the book mentioned, run the Allpro's routine linked there (and newer link below with FAQ at the top)

    http://forum.bodybuilding.com/showthread.php?t=147447933
  • skudera27
    skudera27 Posts: 54
    I'm going to spend the weekend reading through it all. I started looking at Allpro's routine as well. I guess my main question is since I still have some weight I need to lose, do I focus on that and then move towards something like Allpro's routine?
  • Determinednoob
    Determinednoob Posts: 2,001 Member
    No, you should work on finding your 10rms next week and start the routine the week after while eating a calorie decifit to lose the weight.
  • skudera27
    skudera27 Posts: 54
    No, you should work on finding your 10rms next week and start the routine the week after while eating a calorie decifit to lose the weight.

    What do you mean 10rms?

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