Ed's Slim down for summer journal

[Edward]

Well i'm off on holiday in the summer with my mates and well i want that to be the unvailing of the-new-and-improved Ed. I had loads of probs with my diet for the past 6months and finally took A_welch's advise and started up on a low carb diet and have seen some great results in the last two months

Stats:

Sex: Male
Age: 17
Height: 5'10
Weight: 80kg/176lb
BF: 20%

Routine

Cursors three day split/three week cycle but slightly different exercises and two days cardio, i'm think off putting in a third day of HIIT, what do you guys reckon?

Monday: Chest/shoulders
Flat Bench Press (barbell)
Flat Bench Press (dumbell)
InclineBench Press (dumbell)
Shoulder Raises
Standing Side Lateral Dumbbell Raises
Military press dumbell

Tuesday: Cardio
swim 40 lengths

Wednesday: Back/Triceps/Abs
Weighted Situps
Deadlift's
Barbell Rows
Dumbell Rows
Tricep Extensions
Traps Shrugs
Barbell Rows

Thursday: Cardio
Run 30mins

Friday: Legs/ biceps
Squats
SLDL
Bicep Curl Barbell
Bicep Curl dumbell
Calf raises

Saturday: Rest (but think of doing some HIIT)

Sunday rest

Diet

As i said a low carb/highish fat diet, this is what i'm aiming for
Calories - 1760.
Protein - 145g.
Carbs - 22g (only from green veggies)
Fat - 117g.

24p/19/00 (thats based on 6 meals a day)

Goals

Short term: Sort out my slightly smaller pec one is more rounded and better looking than the other, to combat this i started using dummbells as well as barbells on my chest day.

Long Term: well, pretty obvious- not fat and get some definition

Monday 4th December 2006
3 Eggs in the morning
Workout
Peanut butter (1 table spoon) and cottage cheese (2 table spoons)
Peanut butter (1 table spoon) and cottage cheese (2 table spoons)
Two large slices of Ham and small block of cheese
the maistake, went round a mates house for some beers and a meal, it was a pasta based meal so i really screwed up on that

well thats it for now, i'll post again tomorrow with todays stuff.

Cheers
Ed

P.S yes i know, i'm going to get some good food scales when i get paid!

[.V.]

I recon that's a lot of work. Best wishes for success on your program. I won't be posting much, but I'll be watching your journal and privately cheering for your progress.

[Edward]

yesterday was a bit of a drag, i don't like running indoors at all, i did a 25min run and then my warm down and i'd do a 50min outdoor run anyday- damn bloody English weather always having to rain!

anywayz here was my day:

Scrambled egg (3 eggs)
Peanut butter (1 table spoon) and cottage cheese (2 table spoons)
RUN
Bolognase meat sauce
Tuna salad
some more bolognase sause

Ed

P.S A_welch in what way do you think its a lot of work?

[.V.]

I've just spent the last three years pushing myself beyond what I was capable of doing, constantly striving for improvements. Doing bodybuilding, trying to be the worst powerlifter in history (better than not being one), competing in a triathlon...

I learned something valuable in all this. Sometimes, less is more. If we do too much and push too hard, we don't see the results we'd like to have.

I see you are doing a lot of exercises that would be beneficial to a big bodybuilder trying to shape what he or she has. But for basic muscle building, I'd just stick with the basic, heavy, compound movements. Then when you get it big - start shaping it and add extra work to correct any deficits. I've learned that you can't shape what you don't have yet.

I believe that any bodybuilding routine should pretty much stick to the big mass builders most of the time. Things like squats, deads, rows, bench, overhead press, chins. No matter what training style you adopt. Ab work is optional. The other stuff is just icing on the cake to be used when there is big mass that needs to be "filled in".

If there is a bodybuilding mistake that can be made...I've made it. Just trying to share what I've learned by trying things out for myself to save others some time on the learning curve.

[Edward]

so would you recommend a 3 day split working different muscle groups or routine which would work the same muscle groups 3 times a week but just concentrate on the big compound moves?

yesterday:

2 fried eggs and 3 rashes of bacon,
2 tablespoons of Cottage Cheese and some edam
WORKOUT
2 tablespoons of Cottage Cheese and some edam
3 table spoons of Cottage Cheese with Olive oil
Chicken Ceser salad (minus the bread)
1 Chicken thigh

[minime]

Hi ed - why arent u eating veggies? As far as i know, on welches low-carb cutting diet, greens are allowed in abundance? your diet looks unhealthy to me. Adding a veg into each meal would make it much better. Also consider adding nuts and seeds for fat sources? Im not sure as to whether the carb content is too high in these or not though.

u could cut down workout volume easily - no need for BB and DB flat bench in same session. Do BB flat bench, DB incline. ALso i would suggest replace tri extensions with dips. Compounds are the way to go! As welch says build your workout around these.

[Edward]

yeah i know what you mean about the veggies (however i've just eaten a load of Broccoli and green peas ) the fried eggs/bacon isn't a regular occurance i just really really fancied some fried eggs! I usualy eat nuts (I had a load today aswell ) too. I'm going to start eating more veggies as of tomorrow!

Ed

Edit: So should i continue with the three day split (working different muscle groups each day) or switch to a work out were you work the same muscle groups every workout? Just i feel there aren't enough compound exercises which would fill up the workout

Edit 2: If i was to move to a compound based routine would i carry on with cursors three day split/three week cycle?

[Edward]

ok how about thisfor a workout?

Monday: Chest & shoulders

Barbell bench press (inclined)
Dumbbell bench press
Shoulder press, dumbbell (seated)
Standing Side Lateral Dumbbell Raises


Tuesday: Cardio

Wednesday: Back, traps & triceps/abs


Dead lifts
Dumbbell rows
Barbell rows
Dips
Traps shrug (standing)

Thursday: Cardio


Friday: Legs/biceps


Barbell Squats
Barbell Lunges
SLDL
Barbell curls
Alternating dumbbell curls

Saturday: HIIT

[minime]

looks good edward!

[tim_mcf]

It works well to pair your back with your biceps and your chest with your triceps, because pulling movements for your back like rows and pullups also work your biceps and pushing movements for your chest like bench and dips also work your triceps. There's a school of thought that says that if you're rowing and doing pullups heavy enough, stuff like curls is actually completely unneccesary. By the time you get to the curls your biceps will already be fried.

Given your stated goals, my suggestion for cardio would be to reduce the workout duration and increase the intensity. Personally, I'd go for two days of running and scrap the swimming but I understand that you may enjoy swimming so that is not a possibility.For the runs, I'd do speed interval training.Here are my ideas:Warm-up of course for 5 minutes to elevate the HR.#1 = Tabata sprints - 20 seconds of max effort sprinting with 10 seconds recovery x 8 rounds.#2 = Hill sprints or regular sprints at max effort for 30 seconds with 90-120 seconds of walking recovery x 8 rounds.Followed with a cool-down.You'll get more fat burning benefit from this kind of training that the longer duration steady-state running/swimming.For your consideration. Have a great day!

[Edward]

Glad i got the new workout sorted, however what kind of reps should i be doing continuing with cursors 3 week cycle or stick to a 6x6 or 8x3 etc?

Thursdays foods

Scrambled eggs
WORKOUT
Ham & chicken with a little carrot
Handfull of nuts
Ham & Cheese
Slamon with Broccoli and pees

Yesterday:

Scrambled eggs
Baked beans and some nuts
chicken thigh with Carrots and peas
Chicken leg with Carrots and peas
Egg and bacon sandwich
2 spare ribs

yesterday was semi bad not only 'cos i had the bread but i went out with my mates and had 4 pints

(i know, this is where i screwed up- i was at work and they didn't have the usual tuna/chicken salad there so i had to go with this, but it was wholemeal bread!)

Ed

Edit: only just saw you're post pierini, that sounds good to me i really really can't stand cardio indoors it's dull and monotomous, i'll definatley start looking at putting that into my workout, cheers mate

[Edward]

Originally Posted by Edward

Glad i got the new workout sorted, however what kind of reps should i be doing continuing with cursors 3 week cycle or stick to a 6x6 or 8x3 etc?

could anyone answer that(i'd like to start work on the new routine tomorrow so an answer would be appreciated )?

Ed

[minime]

eewww u had pee with your brocolli?

6x6 im not sure ive ever heard of. I'd go with a 5x5 or 3x8 if i were you. Either one really - i dont think it matters. Choose one, stick with it for a few weeks then switch it up.

once u are out there, lifting the weights consistently, making strength gains - that is the most important thing!

[Edward]

Originally Posted by minime

eewww u had pee with your brocolli?

oooops typo!

Originally Posted by minime

6x6 im not sure ive ever heard of. I'd go with a 5x5 or 3x8 if i were you. Either one really - i dont think it matters. Choose one, stick with it for a few weeks then switch it up.

sorry i meant 6x3. I'll go with a 3x8 from now on and then change it again in a couple of weeks.

Ed