Full body y for fat loss

Ashleebee1995
Ashleebee1995 Posts: 24 Member
edited July 2019 in Health and Weight Loss
Hello!

My current weight is 71kg. Ive just started a calorie deficit of 1700. Carbs at 185grams, protein at 110grams and fats at 50grams. I’ve made myself a training program to follow for the next few weeks, has anyone got any recommendations that would make it more beneficial?

Monday - full body and cardio
Tuesday - cardio
Wednesday - full body and cardio
Thursday - cardio
Friday - full body
Saturday- cardio
Sunday - rest

Full Body:
Squats 3x10
Bench press 3x10
Shoulder press 3x10
EZ bar curl 3x10
Deadlift 3x8
Clean and press 3x10
Hanging knee raise 3x10
Assisted pull ups 3x10

Cardio will consist of treadmill/ cross trainer/ stair master. Or for instance on a Saturday a walk.

Replies

  • Justin_7272
    Justin_7272 Posts: 341 Member
    Your workout plan looks fairly close to All Pros, a well-established beginner's program many people swear by;

    https://forum.bodybuilding.com/showthread.php?t=4195843

    https://forum.bodybuilding.com/showthread.php?t=169172473&page=247&highlight=simple+beginner's+routine

    I'm only just starting it, so I can't give any personal experience atm, but I did a lot of reading and background research and there has been a lot of time and energy spent on the program (it's going on 12 years, has 1M+ views, and ~100,000 posts, with @nightanole answering questions and giving advice on a daily basis).
  • MT1134
    MT1134 Posts: 173 Member
    Ashleebee1995 wrote: »
    Hello!

    My current weight is 71kg. Ive just started a calorie deficit of 1700. Carbs at 185grams, protein at 110grams and fats at 50grams. I’ve made myself a training program to follow for the next few weeks, has anyone got any recommendations that would make it more beneficial?

    Monday - full body and cardio
    Tuesday - cardio
    Wednesday - full body and cardio
    Thursday - cardio
    Friday - full body
    Saturday- cardio
    Sunday - rest

    Full Body:
    Squats 3x10
    Bench press 3x10
    Shoulder press 3x10
    EZ bar curl 3x10
    Deadlift 3x8
    Clean and press 3x10
    Hanging knee raise 3x10
    Assisted pull ups 3x10

    Cardio will consist of treadmill/ cross trainer/ stair master. Or for instance on a Saturday a walk.

    Looks to be high volume on the pressing. Perhaps it's better to take out one press somewhere. Bench press and clean and press are more than enough. Even that can still be a lot for the shoulder. All depends though.
  • middlehaitch
    middlehaitch Posts: 8,486 Member
    @Ashleebee1995. You may find it better choosing a programme from the list posted above if you are new to lifting.

    You may also, when just starting out, find it better to alternate lifting and cardio days. This will help you avoid burn out or injury.

    Justin_7272 wrote: »
    Your workout plan looks fairly close to All Pros, a well-established beginner's program many people swear by;

    https://forum.bodybuilding.com/showthread.php?t=4195843

    https://forum.bodybuilding.com/showthread.php?t=169172473&page=247&highlight=simple+beginner's+routine

    I'm only just starting it, so I can't give any personal experience atm, but I did a lot of reading and background research and there has been a lot of time and energy spent on the program (it's going on 12 years, has 1M+ views, and ~100,000 posts, with @nightanole answering questions and giving advice on a daily basis).

    It sounds similar to week 3 of the AllPro programme, but doesn’t include the 8-12 rep build over 5 weeks before increasing the weight, or the heavy, medium or light day each week.

    I’ve been using AllPro (on and off) for the past 3+ years.

    You may find this, now abandoned, group an interesting read.

    https://community.myfitnesspal.com/en/group/12707-all-pros-beginner-intermediate-lifting-routines

    Cheers, h.
  • liz0269
    liz0269 Posts: 139 Member
    edited July 2019
    This is very similar to my program. I only lift two days a week. Reps and sets are determined by your goals. I just want to be strong, not necessarily bulk, so I do 5 sets of 5.
    On lifting days, I jog for an hour after I lift. I feels fantastic when I am done.
    The rest of the week, I cycle or swim or jog or walk depending on the day and the weather.

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