I'm 175cm so...about 5"9.
In the planned diet I hit 153g , or about 1.1 per lb, and .8 would take it to about 107g of protein. Any suggestions on how to lower 153 to 107?
Thanks to responding to MY post, gus.
I think its important for you to have a protein target and thus a ballpark figure to shoot for each day, along with a target for the other 2 important nutrients. You have the "ability" to work with this, and dont EVER sell yourself short.
The routine looks like...
Gym 3 times a week
(Not in this order all the time)
Bench Press (1 session ago i tried out interval training, is this a god idea or should i stick to one weight for three sets?)
When you are first starting out, there is no need to do more advanced techniques of training. Therefore, I suggest just sticking with the basics and traditional weight lifting and a moderate rep range (8 to 10/12) to get yourself started.
Since you have access to a gym, and if time isnt a concern for you, than a FBW (Full Body Routine) would be ideal for you. If time is a problem, then an upper/lower split.
Tricep exercise (bent over row or dumbbell tricep extensions or doing the extensions lying down on a bench)
The bent over row is "primarily" a Back exercise (example, the Lats.). And, I think the description your giving on the other tri exercise sounds like the "skull crusher" or lying tricep extention or french press, possibly. If it is, this is fine for your tricep work.
I was doing sit ups with weights on my stomach for an ab exercise, it made them work but im not sure how much its actually helping me...i tried roman chair leg lifts and i cant really get them right, any other ab exercises i could do? Or would weighted situps be ok?
On the sit-up, IMO you only want to go half-up (or about 30 degrees), and if your doing weighted "half-ups" then the weight needs to be held on the upper chest as high as feasibly possible.
You could also can do weighted leg lifts with a pair of dumbells on your feet. Or weighted reverse crunches (which I have done before).
On weighted torso exercises: Start out with no weight until you reach the first set of 25 reps. IF on the first set you reach 25R, then add a 2 1/2 lb plate (as an example) on the second set, and then continue, and then do a 3rd. Be progressive. Each time the FIRST set hits 25, add weight.
Schedule this about 2 to 3 times a week, and treat it as any other muscle. Allow rest time: this example gives about 4 to 5 days in one week.
Pick one, AND do 3 sets. At the beginning I suggest just one exercise of 3 sets, and as you progress you can add in another--just for simplicity sake.
You could also consider a "stability ball" and do crunches on it.
The Dead lift and Squat do work the torso region a indirectly, and I WANT YOU TO include these lifts in your routine if you have not been doing them.
These are a few examples.
But remember, doing these exercises isn't the key in getting the abs to show, its the diet that does this. The exercises will strengthen the area no doubt, but place the diet above these exercises. Be PROGRESSIVE in the ab area as you are in your other training.
I stopped doing standing military presses a while ago, because they didnt really seem to be working deltoids...i mean, my deltoids grew, but near the middle end of the 2nd and 3rd set it would seem to switch over to the tricep, and really working triceps. Dunno how to 'isolate' (i think is the term) the deltoids.
I dont recommend giving up the Military Press. It is a good upper body developer (compound exercis), and does involve the shoulders a great deal, and of course the triceps (and traps to a lessor degree).
You can do Iso for the shoulders with front and side lateral raises, BUT.....in my opinion, you do not want to add (or over do ) alot of shoulder work, because the shoulders will get alot of work throughout your routine.
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A Weight Program is a structured "Weight Lifting" Plan that you schedule certain exercises for a given time period.
Plan a FBW:
For example: Monday, Wednesday, Friday, and
Rest Saturday and Sunday, and then repeat.
Make compound exercises your STAPLE exercises.
Here are some examples:
Squat, Dead Lift, Flat and incline bench press (upper), Military press (upper), Lunges (more lower), French Press (Skull crusher, upper), Close-grip Bench Press, barbell curl (upper, I do not share the opinion, that barbell curls are a useless exercise), bent over row (upper), and you can also choose: Dips and chins/pull-ups.
Weight progression Importance:
I recommend writing down the exercises, weight being used, sets, and reps completed---to track progression.
The KEY to training, is PROGRESSION. Trying with FULL THROTTLE to progress from one workout to the next (whether its an increase in reps or weight or both).
For example: you used 100lbs on Bent Over row and did 8 reps. The next workout with the back you want to get 9 reps, and so on and so forth. If the target cut off rep range is 12 (for example), then you would increase about 5 lbs. This is progression in its simple basic form.
I believe you have to track progress because its CRITICAL to ones success and to strength and/or muscle gains.
Best wishes,
Chillen
