Sport Program writeen, but vague

Sport Fitness
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chrissmith921

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Hi,

I had a program written for me (weight loss) but he's been quite vague. I was never any good at biology and wouldn't know the difference between a protein and a carb if it bit me on the arse in all honesty.

What I was told to do was as follows, 3 times a week (in addition to the sport training I do for soccer and rugby).

Warm up (Cardio) 15mins HR 125ish.
Cardio Work 20mins HR 165-180
Weights:
5x12 of 60kgs Lean pull down, Butterfly
5x12 of 77kgs Seated Row, Chest Press
Abs - 100xSitup
Abs - 100xLeg raises
Cardio 20mins HR 165-180
Cool Down (Cardio) 15mins HR 125ish
Stretches

Told me to lower carbs and increase protein, now my usual daily diet would be:

Breakfast:
Orange Juice, Cereal
Lunch:
Sandwich - usually ham or chicken&mayonaise
Dinner:
Chicken and rice/pasta

Drink:
Usually during the day I'll drink squash, I limit myself to two fizzy drinks a week - I dont smoke, drink alcohol or do drugs...

And the weight simply isn't shifting. Been 4 months and about 1/2 a stone to show for it. Frustrating in all honesty.

I'm 6'5 and 15.5 stone - I think thats 217 lbs.

Would ideally like to be in the 195 area.

Am I doing anything drastically wrong?
 
100 situps and 100 leg rises is insane.. get some weight on them and lower the ammount of reps.. anyhow, what are your goals? you should also be doing squats and deads.. from what i can tell, that routine aint all that good..
but we will need to know your goals, you just want to loose weight? or something more?
 
Aim is to lose weight - but body fat, rather than anything else, i wouldnt mind in fact if my body weight didnt really drop as long as the body fat did - so to make that clear - lose body fat :)

I paid £30 for that man to write that routine and it seems to be useless.
 
ohh boy.. dont pay anyone to make your routines.. you can find lots of free routines on the internet. im no expert.. but imo, thats not a routine i would get on.. you might want more input as im not a PT or anything..
 
Wow, so that was waste of money, sorry to be blunt. Before we start giving you routines and exercises, you should read around more to understand everything.
 
Someone in the gym at my university - I'm not happy with the results at all.

Had a quick glance around here and getting the idea that probably eat eggs, drop the pasta?

In terms of work in the gym though, anything in my list need changing?
 
chrissmith921 said:
Someone in the gym at my university - I'm not happy with the results at all.
In terms of work in the gym though, anything in my list need changing?
Click to expand...

Sorry but you got hustled. You need to be eating more, read my sig #1. You need more protein (meats, eggs) and dont lower carbs. Try to maintain a 30/35/35 percentage ratio of fats/carb/protein.

Your weight training routine is also weak. Your only doing two chest exercises and way too much abs. You should look into a full body routine. Check in the diary section and see what people here are doing.
 
Sure, you do the research and the building, we'll do the tweaking.

Keep these in for sure

Bench Press
Squats or a variation
Bent Over Rows
Deadlifts or a variation
 
So how does this sound?

Treadmill 30min
Chest Press 1x20 100Kg
Bench Press 1 x20 of whatever I can do+10kg
Butterfly 1x20 85kg
Lean Pull 1x20 85kg
Loose Weights (bicep/tricep area)
50 situps with weight rather than 100 without
50 squats
30mins X-trainer
Stretch

Hows that one?
 
Drop the reps and increase the sets mate.

Also, why not do cardio on a non-weight day? It's off season for both rugby and footie...

What's your aim, bulk up or cut body fat? If its both there's two very strong camps of thought on that :D
 
chrissmith921 said:
So how does this sound?

Treadmill 30min
Chest Press 1x20 100Kg
Bench Press 1 x20 of whatever I can do+10kg
Butterfly 1x20 85kg
Lean Pull 1x20 85kg
Loose Weights (bicep/tricep area)
50 situps with weight rather than 100 without
50 squats
30mins X-trainer
Stretch

Hows that one?
Click to expand...

Need a little clarification on what you mean by chest press vs. bench press? 50 squats and situps? Try working with this:

Dumbell Bench Press
Bent over DB rows
Chin ups
Squats
Good Morning
Dips
Incline Curls
Skull crushers
Abs with weight

Do all for 2-4 sets of 6-10 reps. Use enough weights for your abs that you cant do fifty but only about 10. Try hanging leg raises or V Ups.
 
Chest Press is a machine in my Gym which you do the same physical action (ie push the bar away from your chest) as bench press but you're sat up.

Aim by the way - cut body fat as a main - but if I can slightly bulk up as well its a bonus :)

Aside of exam days, I'm currently doing cardio every day :) taa for the advice so far :)
 
Thanks :)

Found it tough this morning - but no point if its easy :D
 
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