18 month training program

davidjparfitt

Hi all over the past 18 months i have been on a bulking diet. I got the diet from advice on this forum. over the past 18 months i have gone from 9stone 2lbs with 22% bodyfat to 13 stone 8lbs with 8% bodyfat. I am over the moon! but know i would like lose a little weight and be more ripped. What i am trying to ask is do i need to just lift lighter weights with more reps and add a little more cardio into my training? At the moment my diet is;

7am 20 mins cardio
7.30am 1 scoop whey protein with water. spoon of flaxseed oil
9am 100g oats + 2 egg whites 3 amino acid tablet
11am chicken wholemeal salad sandwich
1pm chicken salad
3pm tuna jacket potato and beans
5pm , black coffee, protein bar, 1 scoop whey protein
7.30pm 1 scoop mass shake, 2 creatine caps
9pm tuna steak and potato's
10.30pm 1.5 scoop whey protein

My training routine is:

Monday: Chest and triceps
Tuesday: Legs
Wednesday: 30 mins cardio
Thursday: Back and Biceps
Friday: Shoulders
Saturday: day off
Sunday: All other work out

My training lasts about 50 mins to 1hr 10 depends on the day. I try to do 20 mins cardio everyday except wednesday, saturday and sunday.

Any advice will be appreciated

Thanks

Dave

splinter

Wow you've made some good gains!

I think probs just a tweak here and there is in order!

Maybe increase the cardio to about 40 mins???

And even doing cardio after weights as well, but only do this if your protein intake is really high enough!

Thats if you really wanna get shredded!

davidjparfitt

thanks for the reply splinter how much protein do you think i should be having?

FAT BOY

HELLO M8

1.5grms of protien per pound of body weight is the general guide,
all you realy need to do is up your cardio you have done amazingly well as it is so whatever you have been doing seems to work for you .

davidjparfitt

fat boy thanks for the reply i'll try what you have said and let you know the outcome. Cheers again

Nath

Holy Smoke!!! Four stone in 18 months, that is phenominal! Well done mate.