Does my exercise plan sound ok? Tips?

gtunlimited
gtunlimited Posts: 60 Member
edited November 12 in Fitness and Exercise
Monday: biceps and triceps
Tuesday: legs and abs
Wednesday: cardio (insanity plyo circuit or power and resistance)
Thursdays: back and shoulders
Friday: cardio (insanity recovery)
Saturday: chest and abs
sunday: rest

I'm 5foot 6, 26 years old and about 62kg if it matters. And am eating about 2000cals plus exercise cals.
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Replies

  • bigart1717
    bigart1717 Posts: 7
    Looks good to me...I like the muscle groups your working together on your training days. Now just hit and stay with it..even on them down days.
  • gtunlimited
    gtunlimited Posts: 60 Member
    Thanks. Just started lifting, only got dumbells and chin/pull up/ dips bar for as I get stronger I'll grab a barbell and stack some weights on the dumbells. Can't see myself skipping a lifting day, I just love the feeling and look of your muscles pumped full of blood. Its addictive!
  • beckylawrence70
    beckylawrence70 Posts: 752 Member
    Wow, nice plan!
  • AntWrig
    AntWrig Posts: 2,273 Member
    Monday: biceps and triceps
    Tuesday: legs and abs
    Wednesday: cardio (insanity plyo circuit or power and resistance)
    Thursdays: back and shoulders
    Friday: cardio (insanity recovery)
    Saturday: chest and abs
    sunday: rest

    I'm 5foot 6, 26 years old and about 62kg if it matters. And am eating about 2000cals plus exercise cals.
    Too much work. You won't be able to recover on 2000cals a day. Try 3000 calories. If you're goal is weight loss, this plan is absurd. If it's to gain weight, this plan is absurd.

    Over all your plan is absurd.

    Since you're new to lifting I suggest a 3 day a week FULL-BODY split. You're not a enhanced (drugged) body builder. You can't recover the amount of work your planning for... naturally. Especially on 2000 calories.
  • 2fit4fat
    2fit4fat Posts: 559 Member
    Pretty good... But id up the cals, im 23 and my cals are between 1800 and 2100. Also if your fsirly new to working out dont overload :-) you can always add more later
  • IronSmasher
    IronSmasher Posts: 3,908 Member
    Harsh, but I'd have to agree.

    I can't figure out what your goals are, but a 3 times a week full body routine focusing on compound moves would be better no matter what they were.
  • gtunlimited
    gtunlimited Posts: 60 Member
    Not new per say. I've been doing insanity and chin, pullups, dips and pushups 6 days a week. Just got weights to lift now instead of body weight. Done the gym thing before. What's absurd about it? The four days of lifting? Or that I'm doing insanity as well? I could do the recovery insanity both days? That's not meant to sound defensive, actually wanna know.
  • nutandbutter
    nutandbutter Posts: 447
    Monday: biceps and triceps
    Tuesday: legs and abs
    Wednesday: cardio (insanity plyo circuit or power and resistance)
    Thursdays: back and shoulders
    Friday: cardio (insanity recovery)
    Saturday: chest and abs
    sunday: rest

    I'm 5foot 6, 26 years old and about 62kg if it matters. And am eating about 2000cals plus exercise cals.
    Too much work. You won't be able to recover on 2000cals a day. Try 3000 calories. If you're goal is weight loss, this plan is absurd. If it's to gain weight, this plan is absurd.

    Over all your plan is absurd.

    Since you're new to lifting I suggest a 3 day a week FULL-BODY split. You're not a enhanced (drugged) body builder. You can't recover the amount of work your planning for... naturally. Especially on 2000 calories.

    ^ This. Do full body/compound lifts. Look up a program like starting strength or stronglifts 5x5. You're new to lifting so you will see better gains from full body rather than the isolations that make up your plan.
  • Mmmporkrinds
    Mmmporkrinds Posts: 192
    I don't have an opinion one way or another, but from your food diary I'm guessing you're a Kiwi - me too! All the best with your lifting
  • BeautyFromPain
    BeautyFromPain Posts: 4,952 Member
    TIP : Make sure to remember to warm up && cooldown!
  • gtunlimited
    gtunlimited Posts: 60 Member
    Keep ending up with sales pitch balony! Can someone give a link to or make some compound exercise suggestions
  • gtunlimited
    gtunlimited Posts: 60 Member
    Yup as kiwi as fush and chups and l& p. Haha.
  • IronSmasher
    IronSmasher Posts: 3,908 Member
    Squat, deadlift, bench press, overhead press, cleans, pull ups, bent over rows
  • gtunlimited
    gtunlimited Posts: 60 Member
    More or less chucking half the stuff I'm doing all into one day and dropping one day of lifting. I'm guessing keep my cardio light? Still ok to do 2 days of cardio?
  • nutandbutter
    nutandbutter Posts: 447
    What's your goal? Are you looking to bulk?
  • IronSmasher
    IronSmasher Posts: 3,908 Member
    This is just an example of 3 day training with compound lifts

    http://www.bodybuilding.com/fun/sclark70.htm
  • gtunlimited
    gtunlimited Posts: 60 Member
    Wanna gain a little size in my arms, shoulders and chest but mostly get a bit more of a ripped look. I don't want to get huge by any means.
  • littlemili
    littlemili Posts: 625 Member
    I'm a 5'1 girl 105 lb and I eat more than you. I'm maintaining my weight and probably spend 1/3 the time working out that you do. To me, that suggests you need to reassess your plan.
  • gtunlimited
    gtunlimited Posts: 60 Member
    Suggesting I up my calories again?
  • gtunlimited
    gtunlimited Posts: 60 Member
    A few of the articles on 5x5 are saying its not ideal for beginners?
  • littlemili
    littlemili Posts: 625 Member
    Suggesting I up my calories again?
    Depends if you want to build muscle or not. Have you actually calculated how much you need to eat to gain? No point busting your *kitten* in the gym if you aren't going to eat at least enough to maintain and let's be honest, if I need 2500 to maintain you're probably way off the mark unless you have some kind of medical condition which has ruined your metabolism...so yeah, eat properly.
  • gtunlimited
    gtunlimited Posts: 60 Member
    Its 2100 if I enter my exercise/activity as moderate or 2400 at heavy.
  • IronSmasher
    IronSmasher Posts: 3,908 Member
    A few of the articles on 5x5 are saying its not ideal for beginners?

    I'd agree, but most people disagree with me. It was mainly for the compound lift examples, and grouped exercises.

    I think people are missing the bit where you said that you'd be eating your exercise calories, but if you want to gain muscle, it's still too much work and too little calories.

    My other concern is the way you've paired muscles. You work your triceps on a monday, but you need them for the shoulder work, and your chest exercises, and your insanity workouts.

    A more common approach would be pair triceps with chest or shoulders, and your biceps with your back.
  • nutandbutter
    nutandbutter Posts: 447
    Ironsmasher posted exactly what I do (I do sldl instead of classic deads though) three times a week. Lift heavy 3x5-8. Otherwise check out startingstrength.com.
  • littlemili
    littlemili Posts: 625 Member
    Its 2100 if I enter my exercise/activity as moderate or 2400 at heavy.
    I recommend you do some REAL research. MFP numbers are not reliable for people not trying to lose weight. It tells me I need 1800 on the highest setting, so it underestimates my needs by more than 500 calories (I'm excluding workouts in this). Try this site.

    http://www.health-calc.com/diet/energy-expenditure-advanced

    And remember that eating at maintenance calories will only get you so far if you want to build muscle. Really you should be eating more than that. Then you can do a cut later and drop the excess fat you gain.
  • gtunlimited
    gtunlimited Posts: 60 Member
    [/quote]

    I'd agree, but most people disagree with me. It was mainly for the compound lift examples, and grouped exercises.

    I think people are missing the bit where you said that you'd be eating your exercise calories, but if you want to gain muscle, it's still too much work and too little calories.

    My other concern is the way you've paired muscles. You work your triceps on a monday, but you need them for the shoulder work, and your chest exercises, and your insanity workouts.

    A more common approach would be pair triceps with chest or shoulders, and your biceps with your back.
    [/quote]

    Thanks, so rearrange the pairing. I have compound exercises in each workout anyway and eat more and maybe just do the insanity recovery or drop em all together and rest on those days and just throw in 15 - 20 mins of light cardio on lifting days? Or just compound 3 days only with cardio somwhere?
  • gtunlimited
    gtunlimited Posts: 60 Member
    I used caloriecontrol.org's calculator.
  • IronSmasher
    IronSmasher Posts: 3,908 Member
    It's up to you, but whatever you choose, I'd choose another workout after two months anyway to avoid plateau
  • Brandongood
    Brandongood Posts: 311 Member
    Monday: biceps and triceps
    Tuesday: legs and abs
    Wednesday: cardio (insanity plyo circuit or power and resistance)
    Thursdays: back and shoulders
    Friday: cardio (insanity recovery)
    Saturday: chest and abs
    sunday: rest

    I'm 5foot 6, 26 years old and about 62kg if it matters. And am eating about 2000cals plus exercise cals.
    Too much work. You won't be able to recover on 2000cals a day. Try 3000 calories. If you're goal is weight loss, this plan is absurd. If it's to gain weight, this plan is absurd.

    Over all your plan is absurd.

    Since you're new to lifting I suggest a 3 day a week FULL-BODY split. You're not a enhanced (drugged) body builder. You can't recover the amount of work your planning for... naturally. Especially on 2000 calories.

    Dont listen to this dude. I do something similar to what you have planned and I do it on about 2500 cals a day. Feel free to message me and we can chat about it. Are you trying to cut or put on weight?
  • gtunlimited
    gtunlimited Posts: 60 Member
    I recommend you do some REAL research. MFP numbers are not reliable for people not trying to lose weight. It tells me I need 1800 on the highest setting, so it underestimates my needs by more than 500 calories (I'm excluding workouts in this). Try this site.

    http://www.health-calc.com/diet/energy-expenditure-advanced

    And remember that eating at maintenance calories will only get you so far if you want to build muscle. Really you should be eating more than that. Then you can do a cut later and drop the excess fat you gain.
    using that calculator if I include work as standing/walking (I'm a panel beater so its not light) it wants me toeat 2800 just to maintain!? That's rediculous! And I only did my work as 4 hours. 8hours would be 3000
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