Any advice on my current program

[Beez]

 

im 169cm tall and id like to get my weight down to 105kg in an ideal world. I currently weigh 123.4kg. i used to weigh 136kg this time last year. Iv put below my current program so you can see what i am doing at the mo.  Just a note, my dead lifts and squats and only light due to a muscle strain in my lower back 6weeks ago. Physio has just given me all clear to start deads and squats again

 

Day 1: Chest and Triceps

 

Bench press 80kg, 90kg, 95kg x10

Tricep pull downs 26kg 15x3

Super set

Incline DB press 27.5kg 10x3

Incline DB flys 12.5kg 10x3

 

Dips 6x3

Incline bench press 60kg 10x3

Close grip bench press 60kg 10x3

Skull crushers Z bar 25kg 10x3

 

15mins x-trainer, bike

 

Day 2: Legs

 

10mins X- trainer

 

Super set x3

Squats 60kg 10rep 

Steps ups x10 each leg (5kg DBs)

 

Stiff leg deadlift 70kg 10x3

 

Super set x3

Single leg extensions 36kg 10reps

Double leg extensions 48kg 15reps

 

Leg curls 42kg 10x3

 

Calf raises 30kg 6reps then change foot position ( straight, heels out, heels in) then 12 straight - 30reps in total x3

 

Lunges 20kg sandbag x3

 

Hip thrusters 20kg 10x3

 

Finisher

Sleds 80kg

 

Bike 20mins

 

Day 3: cardio

treadmill 30mins, db chest press 30kg 10x3

incline bench 60kg 10x3

push ups

 

Day 4: Back and Biceps

 

Deadlift 60kg, 80kg, 90kg x10

Pull ups 3 different grips (wide with band, no band under and hammer)

Bent over rows 40kg

                         50kg x3 x10

 

Super set

Lat pull downs 54kg 12x3

Straight arm pull downs 36kg 15x3

 

Crock rows 20kg x10

                   30kg x2 x10

             Rack run 32.5kg to 25kx10

 

21s 20kg 

       25x2

Preacher curls 20kg x10

                        30kg x2 x10

 

Treadmill intervals 30sec on 30sec off 10mins. Speed 11.5, incline 1.0

Tabatha X-trainer

 

Day 5: Shoulders

 

Military press 60kg 5x2

                      62.5kg 5x3

                      50kg 6reps

 

Super set

DB shoulder press 27.5kg 10x3

DB Lateral raises 10kg 10x3

 

Reverse flys 9kg 10x3

Front raises 8kg 10x3

 

High pulls 30kg 10reps

                 40kg 10x2

                 30kg 10reps

                 Bar only 10reps

 

Face pulls 42kg 20x3

 

Finisher 300m row, 10 push press 40kg, 20 medicine ball slams. Repeat 3 rounds

 

Treadmill 20mins

 

what do you guys think of this program?

[Dinahlady]

Looks good. 

Your diet is the main thing that is going to help you lose the weight you want and progress in the gym. 

Why not post what you are currently having, how long you have been having that and what you were doing before. 

 

[Murhf]

Looks great to me. Like Dinahlady said, your diet, it is more important than going to the gym. You can get results...or you can get great results in a much faster time. Plus with a great diet...and I can not emphasise this enough, recovery will be much much faster. You have put alot of thought into your training program. Iam curious as to know what you think your BF is? And what rest days you are having?

[Beez]

Hi. I think my body fat is quite high but i have get it checked. 

In terms of my diet i am currently eating 50grams of porridge at 6.30am and again at 9.30am. Protein shake with second serve of porridge. Lunch and 3pm its 1/2 a chicken breast with either 150-200g kumara or a cup of cooked rice. If im still hungry then a piece of fruit.Dinner is usually a piece of red meat with vegies and rice/pasta. Also have a protein shake after my workout.

This eating plan was given to me by a pt/ amateur bodybuilder at my gym.

the difficulty with my diet is trying to regulate my blood sugars on this plan as im a type 2 diabetic plus i also do shift work.  My bsl are usually well controlled if i eat regularly.

Iv been training for the past 12months when i was originally diagnosed with type 2 diabetes. My weight loss has now slowed right down but clothing size keeps getting smaller so im happy in that regard.

Rest days are usually wednesday and sundays but can change depending on my shifts.

My day program was made up by a pt and the bodybuilder that gave me the eating plan

[Beez]

Yesterday i tried on 2 shirts that I bought 12months ago with the goal of being able to wear them and they both fitted yesterday. I was a 5xL then and the new shirts are now a slim fit 3xL

[Gator]

Looks pretty good.

 

A couple of things I would suggest is on Day one don't superset your chest and triceps (especially being the first 2 exercises). Your triceps will become exhausted and your follow up chest pressing movements may mean that your triceps will fatigue quicker than the chest so your chest workout will be less productive.

 

Generally for weight loss you will find a longer cardio session eg: 1 x 40min will be more beneficial rather than a 20 min at the start and 20 min at the finish of your work out. However most people find a longer cardio session boring so if you are one of these people and will loss motivation because of this then keep going with the split cardio sessions. The most important thing is to enjoy what you are doing.

 

Hope this helps a little 

[Murhf]

It all looks great to me, if anything I would add a bit more protein, or another shake before bed. But from the sounds of things your doing all that can be done. It is a hurdle having diabetes, and losing more weight will help alot. Sounds like you have been asking the right people and paying close attention to your body. I pay no attention to the scales myself. Iam 188cm/112kg 18% BF. Doctors tell me to lose weight, get down to 95kg...I would have to go vegan and starve to acheive that. You know your body and the longer you stay at the gym the longer you will live. Keep up the good work.

[Beez]

@ Gator, i hate long cardio sessions incredibly boring but i love doing spin classes when i can fit them in on my days off from the hospital. I can cope with short bursts of cardio 10-20mins at a time. I have found doing the superset of bench press and tricep pull downs kills my triceps and i stopped the superset for the first two exercises. I have found i can now do dips which i love. 6months i struggled to do 1 haha. Still hate pull ups but im getting better at them.

@ Murhf. My last BF recording was 30% i think but that was 7months ago so i gota have it done again. There are some days that i have to eat the odd muesli bar to keep my sugars up after a hard workout when the sugar levels take a dip. Hate cheating with food like that but im listening to the body then. I've always been a big guy but i got lazy and it became a fatty guy, now im getting myself back to being more muscle than flabs again. If you guys have any other tips/advice im always keen to listen.  The bodybuilder and pt at my gym have made me their 'project' to transform so im really motivated and im loving my training.

If i didnt pull my back a few weeks ago id still be squatting and deadlifting heavy. Slowly getting back into them

[Dinahlady]

If you were dieting on this diet and it origonally helped you to lose weight, but now that weight loss has slowed, and you have also gotten slighlty injured/tired/tight/sore, that says to me that you have been in a defecit which has helped you lose weight but now your body has adapted to that defecit. 

The food you are eating sounds like it comes from really good sources, just maybe you aren't getting quite enough overall nutrition to help you improve in the gym as much as you like, as well as drop body fat.

If you just increased the servings slightly and see if that helps you drop more weight over 2 weeks of doing it consistently. If you don't see progress after 2 weeks feel free to revert back to what you origonally planned. The higher food intake over a couple of weeks should also stimualte metabolism to help you drop more body fat if you did revert back - so nothing would be lost -  and it could also help give your gains a boost or help you recover from your injury fully. 

For example, just decide on an amount that is slighlty more than you are having e.g 80g porridge or having a cup and a half of rice and a whole chicken breast?  
Just decide on an amount and stick to that just like you have been doing on this diet. 

 

Also, with the museli bar - you are obviously needing food/carbs and reverting to adding something sugary/fast energy into your diet (i.e a museli bar) Being diabetic it would be much better to plan more carbs into meals where they can slowly raise your blood glucose, rather than to subject your body to museli bar enduced blood sugar spike - which is what you want to avoid when trying to counteract your diabetes effectively and avoid the spikes that desensitise your insulin receptors. 

Other than that you could talk to your doctor about altering your insulin dose. If you are on the same medication as before but you have lost weight and your diabetes has improved, the same dose could be too much for you now causing your blood glucose to drop too low during the day. 

 

Hope this helps. 

 

 

 

 

Inb4 noone agrees with me. 

 

[Beez]

Hi Dinahlady.

My gp has reduced my diabetes meds in the last 3months to me only taking 1 metformin tablet a day. The hope is to get me purely on diet control in the next 6months so no more meds hopefully

this eating plan im currently on is only 2weeks old. My old diet had me stalled at 124kg for weeks hence the new diet. Im still adjusting to this new eating style. Will try increasing the amount i eat slightly to see if it helps with my bsl.

my injury occurred on a 160kg deadlift. I hadnt fully warmed up so its my fault i got hurt. Few solid weeks of physio and im not getting back into it. I want to beat my current 1RM of 200kg

Also a big thank you for your advice, will give it a go

[Murhf]

Nice dead...Same as mine, just broke the 200 last week, dam near popped my eyes out, nose bleed straight after and nose bleeds in the morning. Felt dam good to get there...now 250kg.

 

[Beez]

Nice. I attempted 220kg. Nearly had the lock out and i lost my grip with my left hand. I was very annoyed but will get there. Current 1RM bench is 122.5kg and squat is 160kg

[Dinahlady]

Sounds awesome that you've already been able to drop some meds. 

You obv really into your weights n trianing and lifting heavy. If you're looking at longevity in being fit/healthy/strong but are currently stalling in weight loss id definitely say focus on the weights for a bit and plan in more real food to fuel your workouts as the muscle building part is whats going to boost your metabolism forever, and improving that way which is the fun bit imo. Nothing more demotivating than more injuries or feeling shitty cos you're wanting to lower your food.  
If you are eating a bit more and getting gains and after a while you feel you're in a position to maybe lower your cals a bit again then do it and you'll get results but theres really no rush at the end of the day and you have obviously made heaps of progress already. 

[Beez]

I do enjoy lifting heavy but what id like in an ideal world is to have muscle mass but also be a lil bit leaner. Dont want to always be the guy that can lift heavy but has lots of soft flabby parts either. My pt has been getting me boxing and doing running sprints on the treadmill. Damn guy kills me but i love it.

my wife, kids and work mates say im looking leaner but all i can see is the flabby tummy and still the man boobs. Slowly working towards my goals

[Murhf]

You sound like me mate, Iam at 112kg right now. I.d say 20% bf. Iam cycling now as in  sacrafising strentgh to lose wieght. Will do this for about 2 months then clean bulk again. For me its not to hard as I have alot of trouble eating [ low appertite ]. Dn.t be to hard on your self with the calories, Dinahlady is right onto it with diet. Sometimes Iam amazed with how much I can eat and still lose fat with, so long as the body isn.t hungry, gets lots of fats/protein, no sugar/little starch...it all seems to fall into place for me. One major thing I noticed, I had a couple of weeks of from injury, ate some crap for a few days, then felt hungry as hell for the next week. Pretty sure the cravings were for sugar...that stuff affects me worse than illegal drugs do.

[Beez]

So a lil update on my progress. The scales made a shift in the right direction and so did my skin fold test. I still have alot of room for improvements but im happy its going in the right direction again. 

My trainer has tweeked my diet and included a bit more cardio in my workouts to try drop more fat. Did an upper body session with him this morning and i felt the burn. Each set consisted of 3 exercises for 30seconds on each exercise for max reps on each, followed by a 45sec rest before the next set.

definately felt the burn this morning.

hope all of your training is going well with everyone out there

[Pseudonym]

Good one. Sometimes a little tweak is all it takes.