Gains

[mackalroy]

Hey Guys

I'm a 19 y/o student; I've never been in the best physical shape throughout my school days and I packed quite a lot on towards the end of last year.

I decided to get in shape halfway through last summer and dropped some fat off my body. I'm 6"2 and weighed 112/113kg. I'm down to around 94kg now but still have a high % of b/f.

I love the gym and can't get enough of it, seeing the gains I made and people remarking how slim I've got has increased my love for it.

I basically want to shred the fat I have left on me while still maintaining the muscle mass I have built during the year, I understand it's not the easiest thing to do but I train hard and eat healthy- cutting both sugar and fast food out of my diet.

My current routine:

Monday: Chest/abs

-Benchpress: Drop-set/5 sets 60-75kg

-Cable crossovers: Drop-set/5 sets 14-21kg

-Incline Bench: 3 sets/12 reps @ 60kg

-3 ab exercises: 3 sets/20 reps of each

Tuesday: Cardio

-30 minutes on treadmill @ 12km

-10 minutes sprint 18km/walk 6km treadmill/minute intervals

Wednesday: Back

-Lat pulldown: Drop-set/5 sets 32-59kg

-Lat pushdown: Drop-set/5 sets 18-42kg

-Seated row: Drop-set/5 sets 32-59kg

-Dumbell bent-over row: 3 sets/15 reps 20kg

-Swiss ball:

-Supermans: 3 sets/20 reps

-Lower back extension: 3 sets/20 reps

Thursday: Cardio

-30 minutes boxing (shoulder workout)

-10 minute sprints

Friday:Arms

-Barbell arm curls: 3 sets/20 reps 20kg

-Incline Bicep curls: 3 sets/20 reps 10kg

-Dumbell Bicep curls: 3 sets/20 reps 12.5kg

-Tricep pushdowns: 3 sets/20 reps 18kg

-Overhead Tricep extensions: 3 sets/20 reps 18kg

-Tricep Dips: 3 sets/20 reps

-Bar holds: 3 sets/minute/60kg

Saturday: Cardio

-30 minutes on treadmill @ 12km

-10 minutes sprint 18km/walk 6km treadmill/minute intervals

Legs

-Squats: Drop-set/5 sets 40-100kg

-Dumbell Lunges: 3 sets/20 reps 25kg

-Scissor leg: 3 sets/20 reps

-Hip Flexor exercise: 3 sets/20 reps

-Dead-lifts: Drop-set/5 sets 60-80kg

-Standing Calf raises: 3 sets/20 reps 40kg

Sunday: Rest Day

[Sibolovin]

Will need to post diet.

Do you know how many calories you

-Eat a day?

-require to stay at current weight?

-Need to eat to lose weight?

Sign up to a calorie tracking website eg http://www.myfitnesspal.com/

Fill out diet for a couple of days see what calories you are consuming. It also has under tools a BMR (Basal Metabolic Rate) Calculator. This will show you roughly how many calories to eat.

[jimmybro1]

What about shoulders?

[jimmybro1]

Will need to post diet.

Do you know how many calories you

-Eat a day?

-require to stay at current weight?

-Need to eat to lose weight?

Sign up to a calorie tracking website eg http://www.myfitnesspal.com/

Fill out diet for a couple of days see what calories you are consuming. It also has under tools a BMR (Basal Metabolic Rate) Calculator. This will show you roughly how many calories to eat.

You can use online calculators to determine calorie intake heaps of different formulaes out there! But you will find that each differs significantly. You will have to pay around with them a bit to find what your maintenance calories are.

To lose weight go in a 500 calorie deficit and to gain 500 calories surplus. Monitor your progress and adjust calories to suit. No easy answer I'm afraid if your wanting the results your going to have to learn how your body responses to different things.

[mackalroy]

What about shoulders?

I do shoulders during boxing with dumbells.

Cheers for the advice guys, much appreciated :nod: