ozzy's workout routine and food intake

[ozzult]

G'day.

This is my weekly workout routine. My goals are to lose weight and maintain muscle. I'm 6'3" and weigh in at 97kg at the moment.



MONDAY
Exercise bike intervals. 24 minutes (1 minute cycling, 1 minute rest). A few minutes warm up and warm down.

TUESDAY
Exercise bike ride. 40 minutes of straight riding at 160bpm. Usually finish off with a 6 minuter interval (1min on/1min off).

WEDNESDAY
Weights routine.

40 POUND
Bench Press
Lat Pull F/R
Overhead Pull F/R
Sit Down Row
Ab Pulldown

20 POUND
Pec Flye
Straight Arm Pullover
Sit Down Bi Curl
Tri Curl
Ham Curl (15 rep)
Leg Extension

I've probably got some of the names wrong there, but that is just what I call them. All of them are for 20 reps, except the ones that are noted. F/R means front and reverse, 10 reps each. At the moment I struggle to do two sets, but once I get into it, I'll be able to rip out two sets easily.

THURSDAY
Same as Tuesday.

FRIDAY
Same as Monday.

SATURDAY
Same as Wednesday.




I have no set plans for my food intake, but before I ride, I will have my breakfast about 1-2 hours beforehand. Usually 5 weetbix with skim milk, and a banana. Have about 500-750ml of water about 30 mins before the ride. After the ride I will have another piece of fruit, and a glass of low-joule OJ.

My other meals usually consist of veges and salad and some meat. I don't eat specific foods, but I will always eat a healthy balanced diet. One that has high carbo and low in fat and simple sugars.

[abarlament]

Lower the reps and increase the weight, otherwise it looks good. Add in some leg exercises, 20 reps would be fine on them, as I see you are a biker, you need muscular endurance for that obviously.

[ozzult]

Why would you lower the reps and increase the weight, what effect would you want to gain from this?

[seventy7]

Originally Posted by ozzult

Why would you lower the reps and increase the weight, what effect would you want to gain from this?

if you increased the weight of your reps accordingly then most likely you wouldn't be able to throw down as many reps. regardless 40 pounds isn't much for those workouts. atleast increase your weight and try to put down close to 10, you will burn more calories and you will gain more muscle. more muscle = more calories burned. also, weight training increased your testosterone which then increases your muscle growth and it also increases your metabolism, which both result in more calories burned

[KetoManiac]

Originally Posted by ozzult

Why would you lower the reps and increase the weight, what effect would you want to gain from this?

Hypertrophy.

[ozzult]

I'm not interested in building muscle though, I just want to maintain.

[seventy7]

Originally Posted by ozzult

I'm not interested in building muscle though, I just want to maintain.

I always think its funny when people say this. Its probably gonna be hard to drill this into your thick head. By doing semi-heavy weight in your workouts you won't be building mass amounts of muscle and getting bulky huge and buff looking. Another thing... you NEED muscle. It makes you much much healthier. So by buliding small amounts of muscle up in your body you're only making yourself healthier and very possibly better looking because you'll firm up all around not really bulk up.

Again... increase your weight

[ozzult]

No need to be a dick about it.