Quote:
Originally Posted by PJ_Boro  Mon - Biceps, Triceps and Abs
Tues - Chest, 15mins jump rope and 30mins jog
Wed - Shoulders, Legs and Back
Thurs - Biceps, Triceps with 15mins jump rope and 30mins jog
Fri - Chest, Back, Abs
Sat - Shoulders with 45mins jog (15mins sprinting during jog)
Sun - REST |
First off, your training WAY too much. You need to let your body rest. It is while resting that you recover, and ultimately grow. With this routine your triceps are being hit 6 days in a row!! You'll just get overtrained and lose muscle, which will slow down fat burning as it is the muscles that contain the mitochondria needed for burning fat.
You should change it to something along the lines of :-
Mon - Back, Biceps & Rear Delts
Wed - Chest, Front + side delts & Triceps
Friday - Legs.
Do 30 minutes of Cardio before breakfast (Fast walking or jogging) 5 times a week to help with the fat burning process. And diet wise you'll need more food.
Eat 6 small meals a day that give 40g protein, 30g carbs, 10-15 g fats per meal, this should give you roughly 2400 cals per day, with 240g protein, 180 g carbs and 75(ish) grams fat.
Proteins should be lean sources like chicken, Tuna, Turkey, Fish etc
Carbs should be Brown rice, Oats and lots of vegatables like green beans, broccolli, cauliflour, cabbage etc and your fats should be good fats like fish oils and nuts.
Remember, Feed the machine!!