Would you please have a look here???

[b_eisa]

Hi everybody,,

I really find it useful searching this forum. Actully I have some questions to be hleped with. I am 210 pounds and get good muscle mass but I also get some unneeded stored fat in my body. My aim is to lose fat while maintin my muslce. My current excercise schedule is followed. Do you think that is OK?

Note: I am using fat burner with High Protein Low Cerbs Dite.

Week One

Day 1: Chest + 40 Minutes Cardio
Day 2: Back + 20 to 25 Minutes Cardio + ABS
Day 3: Shoulders + 40 Minutes Cardio
Day 4: Rest
Day 5: Biceps and Triceps + 20 to 25 Minutes Cardio + ABS
Day 6: Legs + 40 Minutes Cardio
Day 7: Rest


Week Two

Day 1: Chest + 20 to 25 Minutes Cardio + ABS
Day 2: Back + 40 Minutes Cardio
Day 3: Shoulders+ 20 to 25 Minutes Cardio + ABS
Day 4: Rest
Day 5: Biceps and Triceps + 40 Minutes Cardio
Day 6: Legs + 20 to 25 Minutes Cardio + ABS
Day 7: Rest


My other Question is,

I need to inprove my lower chest, so what is the best exercises for this and shall I start with Uperchest or lowerchest to catch my goal.

Sorry for these detailed questions and hopefully my questions are clear. English is my second language.

Eisa

[grambo]

That is a lot of cardio for someone concerned about maintaining muscle mass, and I assume muscle strength.

Reduce the volume of cardio to 3 days a week, and do a search on HIIT cardio. Try and perform the HIIT cardio on days you arent lifting.

As far as your lower chest. I'd go with weighted dips.

[Todd]

I would start off with 3 days of cardio per week, and try to separate the cardio sessions from your training as much as possible (8-12 hours apart is good, doing some of your cardio sessions on your days off is even better). Then, gradually add in more cardio sessions per week, as you see how your body is reacting along the way. Use the mirror as guidence as to how you are coming along, and make adjustments with your diet and cardio as needed.

Go with what Grambo said... weighted dips are awesome, or you can also do decline bench presses, as they also shift more emphasis onto the lower pecs.

Make sure your diet is A-1, and is geared to gradually lower your body fat %, as this is the best way to lose the fat while maintaining as much lean muscle as possible. Be patient and lower your calories SLOWLY over a period of several weeks. Good luck!

[b_eisa]

Ok friends,

Todd,
What if I do the folloing schedules, Are they Ok? and which one is better for me? If both are not Ok, would you please provide me with good one?

Day 1- Cardio and ABD
Day 2- Cardio
Day 3- Cardio and ABD
Day 4- Rest
Day 5- Chest and Back
Day 6- Shoulders and Tirceps
Day 7- Legs and Biceps
Day 8- Rest

OR

Day 1-Chest and Back
Day 2-Cardio and ABD
Day 3-shoulders and triceps
Day 4- Rest
Day 5-Cardio and ABD
Day 6- Legs and Biceps
Day 7-Rest

Thanks,

[Todd]

Well, first of all your plan #1 has 8 days in it, so that is impossible to begin with. The 2nd plan you have two large muscle groups being worked together on day 1, which isn't optimal ...you should really at most work a smaller body part with chest and back on separate days, giving each large body part the focus and intensity needed to train it as efficiently as possible. And legs should have a day on their own as well.

Here is how I would do it:

Day 1 - Legs (quads/hamstrings/calves)
Day 2 - Chest/Abs
Day 3 - Cardio
Day 4 - Back/Biceps
Day 5 - Shoulders/Triceps
Day 6 - Cardio
Day 7 - Cardio

Your cardio days are your days off from weight lifting, so therefore it's a great time to do cardio only. Now, this is a good routine if you want to put an equal emphasis on cardio and weights, and keeping the cardio performed on your days off from weights accomplishes this nicely.

If you were looking to do cardio and weights on some of the same days (as in cardio in the AM and weights in the PM or vice versa), you could arrange things like this:

Day 1 - Legs (quads/hamstrings/calves)
Day 2 - Chest/Abs
Day 3 - Cardio/Shoulders
Day 4 - Back
Day 5 - Cardio/Biceps/Triceps
Day 6 - Cardio
Day 7 - Cardio

Note: The above shows 4 days of cardio per week. You can adjust this as needed and take a full day off on either day 6 or 7.

[Firehawk]

why is 8 day plan impossible Todd? I do an 8 day plan and have had great results , as you know!

Granted, I don't like the way he laid out his 8 days, but it could still work if done right, I think.

[Cort]

If you did the 8 day plan I'd mix it a little, you have all the cardio in a row and all the lifting too. You also work triceps the day after you do chest. Can easily move it around to make it work better.

8 day plan isn't impossible, you go from day 1 to 8 and start over, its not meant to fit into a single week.

[Todd]

Yah, I guess if you are arbitrarily not meaning for it to fit into a "regular" 7 day week, then yah, it would work....I just assumed most people worked off a 7 day week, that is all!

[Firehawk]

Yeah Im weird to begin with Todd, might as well follow that through in my training...

[b_eisa]

Thanks boddies but I believe that some rest days are needed. We need at lease 1 day rest not doing any thing even cardio. Your suggested schedules are not showing any rest days????

[Cort]

Right now I've been doing a routine that looks kind of like this.

Day 1 Upper
Day 2 Lower
Day 3 Cardio
Day 4 Upper
Day 5 Lower
Day 6 Cardio
Day 7 Rest

The volume is a little tricky to work out for upper-body days, but I like this routine. I've been thinking about moving shoulders onto my leg day but that'd mean they were getting hit 4x a week.

[Firehawk]

Here's my 8 day routine...

Day 1: Chest Tri's
Day 2: HIIT Cardio
Day 3: Back Bi's
Day 4: HIIT Cardio
Day 5: Shoulders/Traps
Day 6: HIIT Cardio
Day 7: Legs/Abs
Day 8: Optional Cardio/Rest Day