Quote (StuOwen86 @ May 6 2011 06:07am)

Hi there, new to the H&F section. I signed upto the gym 3 weeks ago and seen a personal trainer as i got a free session when i signed up, the program he gave me was to do every other day ( i currently go 6 times a week )..and i do any cardio on my other days. Im currently 24 years old, 6'1" and 240lbs my goals at the minute are to get rid of my belly/man boobs lol and tone up my body....and not get tired after chasing my brothers daughter round the garden for a minute..lol

1 x Whey Protien Shake 45mins before i go the gym ( the guy in the shop sold me a Low Carb one as i want to loose the weight/fat round my belly/chest ) this one http://www.reflex-nutrition.com/product--Instant-Whey.html

Resistance Workout

Warm Up : Bike - 5 mins

1: Incline Chest Press - 2 sets x 15 Reps @ 35kg
2: Seated Row            - 2 sets x 15 Reps @ 40kg
3: Shoulder Press      - 2 sets x 15 Reps @ 35kg
4: Leg Press              - 2 sets x 15 Reps @125kg
5: Bicep Curls            - 2 sets x 15 Reps @ 30kg
6: Tricep Extension    - 2 sets x 15 Reps @ 30kg

Cardio Workout

CV1: Bike Intervals - resistance level 6 for 11 mins and every minute go as fast as i can for 10 seconds.
CV2: Rower            - Resistance level 8 for 5 mins

Planks for 20 seconds x 3
Crunches  - 2 sets x 10 reps

Cool Down : Bike - 5 mins

1 x Whey Shake before i get in the shower (5-10 mins after Cool down)

Above is the routine the PT gave me in the gym and i do this every other day... i tend to just do my own thing on the days i dont do the program i.e Bike, Rower, Cross Trainer, Some Treadmill

Any Idea's?? Has the Trainer given me a decent program or just basic stuff as it was a free session, all help and ideas would be appreciated..

Thanks.

Quote (Celebrity @ May 6 2011 11:09am)

Hey Raynor, after reading stuowen86's post I realized thats what I really want to do, lose my belly and the man boobs I have right now.


But I also want to tone up my body and gain some muscle.


I assume what we already talked about is ok for this?


Is a body fat caliper a good way to track "fat loss" instead of watching the scale, since I could gain muscle weight?


I got a free body fat caliper with my bodybuilding.com order haha



P.S. I did some research, on bodybuilding.com the gel caps cost $00.28 per 2 and, tablets cost $00.30 per 2 (NOW Adam).

Quote (ironhail @ May 6 2011 11:40am)

Raynor,

Bucket squats what do you think of them?

Take 2 2.5lb weight plates and put them on the ground for your feet so you kinda get locked into position and don't wobble around much.

Then put 135 on the bar and squat well past parallel to the floor, explode up, once you stand up go back down with no pause.

Pretty much a high intensity squat. Does going past 90deg. help hit all three muscles in your butt or should i be doing another exercise for those?

Quote (SKCRaynor @ May 6 2011 12:02pm)

two things...yes the plan we talked about is fine for fat loss, just keep your calories in order and make sure to follow this basic guide for fat loss

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=335587138
Fat loss 15 tips


Also yes, measure with calipers once every 2 weeks and ALSO use the scale for a good ballpark idea of fat loss/water loss and muscle gain.


Lastly, the now! adam softgels are MORE expensive because each softgel has LESS of each vitamin forcing you to take 3 a day instead of two. I believe its 3:2 ratio if you add it up....so with the softgels I'd take 2 in the morning with breakfast and 1 later in the evening with meal 4 or 5.

Quote (Celebrity @ May 6 2011 01:06pm)

Hmmm, makes sense.

Thanks as always for the tips

I am going to construct between the next few days a sample workout plan (exercises) by day. If possible would you be able to look at this when I am finished?

This is Fridays:


Friday (Arms/Abs)

Biceps – Standing Dumbbell Reverse Curl, Dumbbell Curl, Reverse Cable Curl, Cable Curl, Hammer Curl

Triceps – Standing Dumbbell Tricep Extensions (2 hands 1 dumbbell), Standing Dumbbell extensions (1 hand, 1 dumbbell), Tricep pushdown (regular or rope), Tricep machines

Forearm – Cable Wrist Curl, Seated Dumbbell palms up/down curls (1 weight each hand or 1 weight 1 hand)

Abs – Sit-ups, Crunches, Weighted sit-ups/Crunches

Quote (SKCRaynor @ May 6 2011 12:11pm)

fridays look great!! epic arm day

Quote (Celebrity @ May 6 2011 02:21pm)

How long should i do this for? If I dont have much time is about an hour sufficient?

I havent decided if I wanted to do all of these exercises in one day, but if I have time I think I might.