few question to get the body of my dreams by june!

antxoable
antxoable Posts: 86 Member
in Fitness and Exercise
Hi everyone, First I will introduce myself. I am 24 years old 140lb. and 5'9''. I have been lifting since last September.
First I didi SL for 3 months and changed at the beginning of december to a upper body lower body split routine 4 days a week.
Ater Christmas period(where i went to the gym only 3 days in over two weeks)I injured my lower back on a spinning class and had to rest for another week. Finally I could get back into my routine but my strength has gone down the hill I mean 10 kg less in squat and back rows!!!REALLY???Is this normal??
So I decide just carry on with this new routine where I do one exercise for each important area, we will say:
- Upper body day: chest(press),back, shoulders,biceps,triceps.
- Lower body: squats, deadliest, incline press, leg curl, cable exercises.
On the big muscle groups or compound movements I do 4x6, the other ones 3x10.
Here is my question, actually i am around 22bf%,(i haven't checked it but i guess by pictures, maybe 20) I would like to be 17bf% by summer. Is this routine adequate? My TDEE is 2100 so i am eating an average of 1750 in order to cut and have changed white carbs (pasta,rice,bread) to wholemeal.
And last question, will the lower body fat help me to get rid of the cellulite? It has improved a lot but not gone completely.

Thank you in advance!

Replies

  • antxoable
    antxoable Posts: 86 Member
    Thanks for the help...
  • hearthemelody
    hearthemelody Posts: 1,025 Member
    Hey, I just wanted you to know that I read your post, but it sounds to me like you are doing all the right things. I wish I had better answers for you!

    Best of luck!
  • janeite1990
    janeite1990 Posts: 671 Member
    Wow, I hope someone has the answer to your questions. I was hoping to see answers because I sure don't have them.
  • navyrigger46
    navyrigger46 Posts: 1,301 Member
    Yes, and yes.

    Rigger
  • The_Enginerd
    The_Enginerd Posts: 3,982 Member
    Thanks for the help...
    A simple bump would have sufficed... threads sometimes get lost before someone with input sees it.

    Your workout plan looks okay, but some of it looks like machines. I would be doing bench instead of chest press. It seems you are doing quite a bit of accessory work as a beginner, but it's difficult to tell what and how accessory exercises you are doing because you just say which muscle groups you are focused on.

    Why did you switch from SL? Are you following a program now or did you come up with this? You seem to be switching up programs often. As a newer lifter, It would be better to stick to a solid program as long as you are making progress, switching to a more advanced program when necessary to continue making progress.

    Peeking at your diary, your protein intake looks a bit on the low side. I would increase your protein goal to 100-110 grams.
  • mdizzle99
    mdizzle99 Posts: 169 Member
    Your routine sounds fine. Nutrition will be key to lowering your bf%. Stay in your caloric deficit and it will happen. I'd also recommend keeping your protein up in order to maintain your muscle as you lose fat.

    And I'm sure your lost strength will come back quickly, although you may see some very minor strength loss as you maintain your caloric deficit.
  • antxoable
    antxoable Posts: 86 Member
    Thank you for the help! IM going to start to incorporate a protein shake a day to up my protein intake. My workout is getting better and my strength slowly back so i will just keeping up.:)
  • antxoable
    antxoable Posts: 86 Member
    i am doing bench with dumbbells bcoz I'm not strong enough to use the olympic bar, for back i do back row with bar or dumbbells, for shoulders OHP, biceps normal curls and triceps one exercise each training session. I came up to this workout routine in bodybuilders.com and it was recommended to people who wants to cut bf%. I stopped SL because i didn't see more gains and was getting bored.
    I agree with the protein thing i am trying to get closer to the 100 gr some days i reach it but i think i will have to start taking some protein shakes.
  • The_Enginerd
    The_Enginerd Posts: 3,982 Member
    Back row, you mean like a bent over row? Seems fairly complete then. Only thing I'd add in is pull ups. If you can't do pull ups, assisted pull ups or Scooby's pull up program is a good way to train this muscle group and work towards doing them. They are a good "pull" lift that a lot of beginner programs seem to lack.
  • creativerick
    creativerick Posts: 270 Member
    I would add pull ups, push ups, dips and planks. You can do the real version or easier variations, but these core body weight exercises can do a lot for you.
  • BusyRaeNOTBusty
    BusyRaeNOTBusty Posts: 7,166 Member
    You're already pretty thin at 140 and 5'9". I'm a little worried about your plan to continue to cut. Do you have any full body pictures? Can you show us a picture of your "dream body", then maybe we can give you better advice on how to get there? Is there a reason you are pushing for June?

    I'm guessing if you are lifting and want 17% body fat that you want 17% body fat AND moderately sized muscles, and from the one picture you have up, it looks like you might be lacking in the muscle department. Continuing to cut at this point won't give you what you want.

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