Quote (Dreamsssz @ Jun 23 2011 10:44pm)
the last few months ive been starting a new and improved exercise regime from what i was doing before, this one though is focussed all on high intensity work outs with weights, body resistance, and pylometrics.
I'm really trying to cut down my bf even more, ive noticed results but its been very slow and i havent noticed a lot of muscle growth, i went from 15% bf in march to 12% now.
Curretly i weight 153 pounds, 5'7", 12% bf, fairly muscular, i have a great vo2 max (i cant remember but it was good), my resting heart beat averaged from 48-51 beats per minute.
I work out twice a day (once for 15-20 mins after i wake up in the morning before i go to work) and after when i get home + my job requires me on my feet, and i play soccer twice a week as well as golf and am fairly active through swimming etc.
monday morning - i start with knee tuck jumps, squat jumps to push ups, tricep dips, and then then an ab exercise in high plank position and then you go to low plank position elbows to hand, and finish it off with tricep dips.
i try to do this as much as i can for 15-20 minutes depending on my time, 15 seconds each exercise without rest inbetween exercises but with 30 -45 seconds rest between sets.
monday evening - all circuit high intensity exercise - start with a warm up of light jogging on the spot to get my heart moving, then proceed to the following routine:
15 seconds bicep curls, 15 second upright press, 15 seconds upright vertical rows, bent over rows 2 arms 15 seconds, bent over rows 1 arm 15 seconds each arm, go to the ground and do 4 second down push ups and do 10, pick up free weights and perform a cable cross over movement type with my arms 15 seconds, then upright lat lifts, shoulder shrugs front and back 15 seconds, then finish with deadlifts for 15 seconds.
i try to do this for 3 sets or untill i fail
then i go outside do suicides about over 100m...i go for 30 seconds sprints in suicides then after the 30 seconds i skip for a minute, rest for 30 seconds, do again and do as much as i can in 15-20 minutes and stretch
tuesday
morning - start with jump squats 15 seconds, go into side to side push ups for 15 seconds, then into upright rows, to forward arm lifts with squats, to half burpees, then to jumping lunges all for 15 seconds and again i try to do as much as i can in 15-20 minutes depending on the time.
tuesday evening - start with squats with 1 arm holding weight, into arm lifts on the arm holding the weight, to half burpees, switch sides and finish the set with another burpees - that is one set - 15 seconds each exercise and again try to do that as much as i can in 15-20 minutes.
wednesday same as monday
thursday same as tuesday
friday same as monday
saturday same as tuesday + i do insanity hardcore abs work out
sunday - complete rest.
Now i've been doing this for awhile, i am getting lean but i still have the problem area around my waist/hip bones i can visibly see my obliques and a 4 pack forming but this area is problematic. also, i used to weight a fair amount in elementary school ( i am now 20 years old) from grade 8-10 i went from 210 pounds to 135 up to 150, but then first year univeristy i drank alot and got mono + injured myself so i gained a lot of weight.
is there anyway to reduce the stretchiness of my skin? also my face too i have a thin face but i always have problems trying to figure out whether its fat im looking at when i stretch the skin or if it is still fat because i work out hard and i eat proper - which is another thing, the BMX said i should be eating 3000 calories a day but for a while ive only been consuming around 1800-2000 at most - could this be why im not seeing a lot of muscle growth?
Hey there.
first of all, you need to do more weighted ab work throughout the week to build additional muscle in the midsection which will improve the appearance left there from the excess skin of being heavier.
Secondly...if you are taking in 1,000 cals under where you should that will PREVENT muscular gains. You need to be in a caloric surplus to achieve muscular gains. This means if your body needs 3,000 cals, you should be around 3,500 (from clean sources of course).
If your goal is to get lean, shoot for 500 cals under...not 1,000 cals under.