chiga

I've been lifting for almost 3 years now, and i've never managed to get the figure i want. I'm currently 183 and between 6'0-6'1. last time i checked from a hand held body fat scanner, i have about 14% body fat. I want to get around 9% body fat or lower( until the abs are revealed).

Should my workout be modified? Also what kind of diet should i be aimming for? Right now i just eat somewhat healthy, with the splurge once in a while.

Will i need cardio in my routine that i'm currently doing now as well? I'm usually burnt out after my finishers (pushups,situps,legs)

My current workout routine is:
Monday- Warmup(stretch/3 sets of pull ups 6-10 reps) Flat bench(3 sets), incline dumbell(3 sets), dumbell flies(3 set), then i finish with 3 sets of pushups, situps, and squats(weightless)

Tuesday - Warmup(same as above), dumbell arnolds(3x)> and superset with bicept curlbar(3x), dumbell should press (3x)> superset bicept curlbar(3x), plate lift(deltoids, 3x), and finish with 3 sets of pushups, and 2 different situps

Wednesday - warmup(same), incline seated bicept dumbell(3x), standing bicept curl on incline bench with dumbell(concentrated, 3x), 90 degree bicept curl(7 times lower 90degrees, then 7 upper, and finish with 7 full motion) long bar, finish with 3 sets of pushup, situp, and lunges(weightless)

Thurs - warmup(same), Isolaterial pull down(back, 3x), cable pulls(i think they're called rows, 3x), and long bar lifts? (knees bent, chest forward, and arms close to body, pulling the long bar from knees to stomach). Finish with 3 sets of push ups, 2 different situps

Friday - warmup(same) skull crushers(3x), single dumbell overhead for tricept(3x), single cable pull back(3x), ropes(3x), finish with 3x pushup, situp, and squats

Saturday - full body


Thanks for any suggestions!

Malley

Show your workout as in this way:

Bench-3x10-w/ a 12 rm.....60 second rest period.

If your just putting sets I dont know whats going on.

bmx2962

IMHO, you won't be able to get that low without doing cardio, and without perfecting your diet.

You'll definitely benefit from doing some interval training on your off days.

As far as diet, you might want to try cycling your carb intake. Eat a moderate amount of carbs on lifting days and a low amount on Cardio/Off days.


I've never gotten that low, so take my advice with a grain a salt. I'm just kind of regurgitating what I've read on my own. Most importantly, watch your calories and make sure In<Out.

Malley

Everyone is different. I have to say it depends on metabolism. Honestly though its all about deficit. I dont think you have to have cardio, but it does help.

Harvey300

By the looks of that routine, that's way too much. For one thing, there's no need to do the full body on the saturday if you're already hitting your parts throughout the week. Either stick to 3 full body workouts a week, try an upper/lower workout 3 or 4 times a week or stick to the 4 basic body splits where you do each session once a week. Your muscles recover and grow when you are resting, not at the gym.
Secondly you need more compound movements - Squat, deadlifts, pull ups, bench press, dips, barbell rows, the plank, overhead press. I can see that you've put some in but these need to be done at the beginning of your workout as they require more energy and can provide more muscle growth and fat loss.
To be honest in three years of training you must have seen some significant changes by now in your body and strength. If you haven't either your diet is out of check, you're not pushing yourself hard enough, you're overtraining , your sleep patterns are a bit messed up or you're not doing the basic compound exercises.

Finally, how's your diet? That's the biggest factor if you want to lose fat or gain muscle by far.

Big Guns

I got to 4% w/o ANY CARDIO........DIET IS KEY!!!!

J Mac

How long did that take? juuuust wonderin'

strawser9

I know someone thats about to do a show in 12 weeks and will not do any cardio...

it is entirely possible to get there without cardio, but a great diet and a fast metabolism are necessary...

Big Guns

3 months. 230 to 190.

1quick1

I do very little cardio. Regardless I still consider 20 reps squats my cardio.

chiga

Well i'm 6'0-6'1 and 184 pounds. How do you measure metabolism? What's the basic diet to follow? 5 meals a day , and light snacking? I've been drinking isopure 0 carbs after workouts(2 scoops, 50 protein) should i cut that out?

strawser9

If you train remotely hard, you should have a postworkout protein shake with some form of carbohydrates.

J Mac

^agree

The very last thing you'll want to cut out is your post workout shake/meal.

1quick1

x 2

Never cut out your PWO shake.

If you're trying to slim down you should take the bulk of your carbs in the morning and around your workout times and tapper them down throughout the evening.