Advice needed on current routine

millsy · 18-04-2004, 08:18 PM

Hi everyone,

I posted this as part of my first post on the Into board but thought it might get more visibility here...

I would like some comments on my current training routine as I am not sure if it is too much. My current aims are to lose fat (already lost a stone since the start of Feb) around my stomach but at the same time to tone up and then put more muscle on.
In fact I have a short term goal to get in shape as I am getting hitched back in the UK at the end of June (yikes!) but long term I want to keep the fat off and build the muscle.

So here is what I am doing:

CARDIO: Mon - Fri and sometimes weekends
6.15 - 7.15am: Low Intensity 50-60% HR

WEIGHT TRAINING: Mon - Sat evenings, typically 45mins
Mon: Chest, Triceps, Abs
Tue: Back, Traps, Biceps, Forearms
Wed: Legs, Shoulders, Abs

I then repeat this Thu, Fri, Sat
Sunday I rest !

Typical daily diet is:

6.00 (before cardio) : Opt. Nutrition Protein Shake with semi skimmed milk
7.30 (after cardio) : Bowl of All Bran or weetabix, glass of sugar free OJ. Vitamin Tablet(s)
10.00 : 2 pieces of fruit
12.00: Ham / Tuna Salad Sandwich
16.00: 2 pieces of fruit
18.00: Protein Shake before workout
19.00: Protein shake after workout
19.30: Evening meal - chicken salad, omlette & salad, lasagne, spag bol, fish and potatoes with veg.
B4 Bed: Glass of milk
I usually have 2-2.5 litres of water through the day also.

I find the 2 muscle group per day to be right for me in terms of being able to put the most into it but don't know if this 6 day routine, working each muscle group twice per week, is too much. I feel a bit tired towards the end of the week but I think this could be due to the cardio I am doing early in the morning. I feel I need to maintain the Cardio to lose the fat but could do with some input on the weight training routine - am I giving the muscles enough rest? What does everyone think?

Steve had suggested doing legs on a separate day and so I think I will now change my routine to one muscle group per day over 6 days. This means I will still have one rest day and only work each group once per week intead of two. Is it any more beneficial working each group twice a week or is this not giving them enough rest ?

I look forward to hearing your comments !

simzy · 18-04-2004, 08:35 PM

whey should be with water before cardio

Benj · 18-04-2004, 08:35 PM

When you fist start training the intensity you can put into your workout is not that great, meaning your muscles will repair quite quickly, as you start getting stronger you will cause more tears in your muscles when you train meaning you will have to rest for longer.

I'd try training once muscle group per week and see how you get on, if you found that two was better, stick to that.

Hope that helps

millsy · 18-04-2004, 09:00 PM

Cheers guys,

I will defo give the new routine a go as I feel I will be able to put even more into it also. I am definitely seeing the gains as I have been training since December and feel happy with the increase in weight I can lift in all areas. I feel it is time for an overall change in the routine though!

I also see a marked improvement since I started the ON Whey about a month ago.

Simzy - why the whey with water instead of milk b4 the cardio? I guess if I am still trying to shed some fat this would be another reason to mix with water. Does it absorb quicker in the water?

Also, I have been reading that it is advantageous to add some glucose to the post workout shake. I have found some Dextrose in a shop over here but can anyone let me know if there is a rule of thumb that will tell me how much I should be adding?

18-04-2004, 08:18 PM	#1 (permalink)
millsy Under Construction Join Date: Mar 2004 Location: Toulouse, France Posts: 6 Rep Power:	Advice needed on current routine Hi everyone, I posted this as part of my first post on the Into board but thought it might get more visibility here... I would like some comments on my current training routine as I am not sure if it is too much. My current aims are to lose fat (already lost a stone since the start of Feb) around my stomach but at the same time to tone up and then put more muscle on. In fact I have a short term goal to get in shape as I am getting hitched back in the UK at the end of June (yikes!) but long term I want to keep the fat off and build the muscle. So here is what I am doing: CARDIO: Mon - Fri and sometimes weekends 6.15 - 7.15am: Low Intensity 50-60% HR WEIGHT TRAINING: Mon - Sat evenings, typically 45mins Mon: Chest, Triceps, Abs Tue: Back, Traps, Biceps, Forearms Wed: Legs, Shoulders, Abs I then repeat this Thu, Fri, Sat Sunday I rest ! Typical daily diet is: 6.00 (before cardio) : Opt. Nutrition Protein Shake with semi skimmed milk 7.30 (after cardio) : Bowl of All Bran or weetabix, glass of sugar free OJ. Vitamin Tablet(s) 10.00 : 2 pieces of fruit 12.00: Ham / Tuna Salad Sandwich 16.00: 2 pieces of fruit 18.00: Protein Shake before workout 19.00: Protein shake after workout 19.30: Evening meal - chicken salad, omlette & salad, lasagne, spag bol, fish and potatoes with veg. B4 Bed: Glass of milk I usually have 2-2.5 litres of water through the day also. I find the 2 muscle group per day to be right for me in terms of being able to put the most into it but don't know if this 6 day routine, working each muscle group twice per week, is too much. I feel a bit tired towards the end of the week but I think this could be due to the cardio I am doing early in the morning. I feel I need to maintain the Cardio to lose the fat but could do with some input on the weight training routine - am I giving the muscles enough rest? What does everyone think? Steve had suggested doing legs on a separate day and so I think I will now change my routine to one muscle group per day over 6 days. This means I will still have one rest day and only work each group once per week intead of two. Is it any more beneficial working each group twice a week or is this not giving them enough rest ? I look forward to hearing your comments !

18-04-2004, 08:35 PM	#2 (permalink)
simzy Join Date: Mar 2004 Posts: 149 Rep Power:	whey should be with water before cardio ______________________ SOME THINGS HAPPEN BECAUSE SOME THINGS DON'T

18-04-2004, 08:35 PM	#3 (permalink)
Benj Making Progress Join Date: Mar 2004 Location: Uk - North West Posts: 289 Rep Power:	When you fist start training the intensity you can put into your workout is not that great, meaning your muscles will repair quite quickly, as you start getting stronger you will cause more tears in your muscles when you train meaning you will have to rest for longer. I'd try training once muscle group per week and see how you get on, if you found that two was better, stick to that. Hope that helps ______________________ Benj

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18-04-2004, 09:00 PM	#4 (permalink)
millsy Under Construction Join Date: Mar 2004 Location: Toulouse, France Posts: 6 Rep Power:	Cheers guys, I will defo give the new routine a go as I feel I will be able to put even more into it also. I am definitely seeing the gains as I have been training since December and feel happy with the increase in weight I can lift in all areas. I feel it is time for an overall change in the routine though! I also see a marked improvement since I started the ON Whey about a month ago. Simzy - why the whey with water instead of milk b4 the cardio? I guess if I am still trying to shed some fat this would be another reason to mix with water. Does it absorb quicker in the water? Also, I have been reading that it is advantageous to add some glucose to the post workout shake. I have found some Dextrose in a shop over here but can anyone let me know if there is a rule of thumb that will tell me how much I should be adding?