After doing a 30 day yoga challenge, I would say that this would work for core flattening and not looking gaunt. Maybe even 3 x a week and some cardio a few times a week with a balanced diet.
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Working out! Fitness! Nutrition!
- Thread starter Taleb
- Start date
What's the weight training like?
High rep low weight?
Full body? Focusing on areas? Balanced?
I agree stretching/yoga will help, also if you're lifting weights you might also need to be eating more.
I'm surprised no one has mentioned fluid intake.
Keeping hydrated by upping your water intake may help with the sunken face look. Many people when they exercise, do not replenish their fluids sufficiently.
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Keeping hydrated by upping your water intake may help with the sunken face look. Many people when they exercise, do not replenish their fluids sufficiently.
Sent from a Samsung Galaxy far, far away using Tapatalk
Generally speaking, I focus on high rep low count
I generally break the workouts into:
1. Chest/Tris
2. Back/Bis
3. Legs (Same day as spinning)
4. Shoulder/Core
I'm not looking for any particular specialized gain. I just want to be balanced, but still be thin. My body is built for a small frame so I might as well embrace it.
After some calorie monitoring, I've found that 2500 a day is my weight maintenance number.
You've got a good routine going and you know your calorie intake. You're ahead of the game.
So my next question is, what are your macro ratios? Proteins, Carbs, fats? 40/40/20 ? 40/30/30? 50/20/30 ?
Do you keep track of those or just overall caloric intake?
ajaxguy
Well-known member
When I used to do weights, I would work out my core every other day and 15-30 minutes of cardio every single workout, in addition to playing squash 2x a week. If you are only doing dedicated core workouts 1x a week and you are looking to flatten your belly, that may not be enough for your desired body type.
If weights is what you want to be doing... maybe something like:
Cardio + Chest + Tri's + core
Soccer + stretching
Cardio + Back + Bi's + core
Spinning + stretching
Cardio + Shoulders + core
Soccer + stretching
Cardio + Legs + core/stretching
edit: and a really good book I liked on diet and managing protein/carbs and fats is The Zone Diet by Barry Sears. It's an older book but is not about fad dieting but about getting the most out of our food for health and fitness.
If weights is what you want to be doing... maybe something like:
Cardio + Chest + Tri's + core
Soccer + stretching
Cardio + Back + Bi's + core
Spinning + stretching
Cardio + Shoulders + core
Soccer + stretching
Cardio + Legs + core/stretching
edit: and a really good book I liked on diet and managing protein/carbs and fats is The Zone Diet by Barry Sears. It's an older book but is not about fad dieting but about getting the most out of our food for health and fitness.
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There is some really good advice in here. It sucks there is no "likes" in this forum. I am in the process of losing some unwanted weight, and gaining back some lost strength. The info in here is really helpful, and motivating. 
ccasion5: Learned something new yesterday browsing through this thread.
ccasion5: Learned something new yesterday browsing through this thread.
If you use Tapatalk you can "like" posts.There is some really good advice in here. It sucks there is no "likes" in this forum. I am in the process of losing some unwanted weight, and gaining back some lost strength. The info in here is really helpful, and motivating.
Sent from a Samsung Galaxy far, far away using Tapatalk
This is basically what I'm going with as well right now! Similar basic layout but not enough focus on cardio...and as some members mentioned earlier if I dial my diet in a bit it's where the results will come faster. But I love my beer....pizza....pierogies....mmmm....lol
I'm at:
1. Chest / Triceps
2. Back / Biceps
3. Shoulders / Legs
4. Abs / Cardio
Each group is 3 exercises @ 3 reps x 8-12 reps each.
Anyway good thread and I'm enjoying reading it.
I've changed to this new routine as Chaos mentions and I'm seeing small gains already. I'm adding cardio to the routine every day little by little and then more of it at the end of the cycle.
GenuineChevy39
Well-known member
My routine is a little more intense but once you get in the groove it's very rewarding. I work legs every day at the beginning of my workout to help get the testosterone flowing. I started working out two years ago and put on about 10lbs in the first year. Second year i started working legs every day and i put on 30lbs. Went from 160lbs to just over 200lbs.
day 1 - squats, leg extensions, chest, triceps
day 2 - deadlifts, hamstrings, upper back, biceps
day 3 - leg press, lunges, calves, shoulders
i do a little core everyday but its not my main concern. i eat to put on weight so a little belly doesn't bother me. still bulking season
day 1 - squats, leg extensions, chest, triceps
day 2 - deadlifts, hamstrings, upper back, biceps
day 3 - leg press, lunges, calves, shoulders
i do a little core everyday but its not my main concern. i eat to put on weight so a little belly doesn't bother me. still bulking season
GenuineChevy39
Well-known member
I also should have mentioned that my leg workouts are always as heavy as possible. 395lbs squats and 435lbs deadlifts
Boots
Well-known member
My routine all exercises are in no particular order:
Anything is 3x12 unless otherwise mentioned
Monday: Legs
10 Minute run at 7.5-8.5 mph
Squats 5x5
Leg Press
Hip Abductor
Weighted Lunges on some weeks
Leg Extensions
Hamstring Curls
Calf Raises
Tuesday Chest/Tris
Bench 5x5
Pec Flies
Tricep Extensions w/ Rope
Tricep Extensions w/ Machine
Dips (Close Grip)
Incline Press
Decline Press
Chest Press (Machine, Low weight)
Occasionally I'll throw in dumbbell press just to work on stability
10 Minute Run at end of workout at 7.5/8.5 MPH
Wednesday Back/Bi's
Deadlifts 5x5
Standing EZ Bar Curls
Preacher Curls
Dumbell Curls
Seated Rows
Upright Rows
Supinated Grip Rows
Back Extensions (Machine)
Lat Pulldowns
10 Minute Run at end of workout at 7.5/8.5 MPH
Thursday Cardio/Abs
15 Minute intervals -- Jog at 6, Run at 10-11 -- 2:1 Jog to run ratio
Weighted ab crunches (machine)
Side Bends
Abdominal Twist Machine
Weighted Situps (machine)
Hanging Leg Raises
Friday Arms/Shoulders:
Standing Curls
Bench Press 5x5 (I hold the bar in a way to feel it in my delts and tris more than chest)
Shoulder Raises
Preacher Curls
Forearm Curls
Tricep Extensions (rope)
Shrugs
Dumbell Hammer Curls/If I feel like it, Supinated grip on the concentric movement, Pronated grip on the eccentric movement (This is death)
Tricep Extension (Dumbell)
Shoulder Press w/ Dumbells
Reverse EZ bar Curls for the forearms
And I end off with whatever exercise I feel like I didn't work hard enough. Usually another tricep workout.
Sat and Sunday off... But not really because I work a 13 hour shift every Saturday and an 8 every Sunday. I might add another 5 sets of squats on cardio and ab day. I feel like doing compound movements twice a week on the bench has really helped out.
Supplementation:
About 70 grams of protein from Whey every day
Fish Oil / sometimes hemp oil
5g of Creatine Daily
BCAAs 30 minutes before and directly after workout
Multivitamin before bed
Anything is 3x12 unless otherwise mentioned
Monday: Legs
10 Minute run at 7.5-8.5 mph
Squats 5x5
Leg Press
Hip Abductor
Weighted Lunges on some weeks
Leg Extensions
Hamstring Curls
Calf Raises
Tuesday Chest/Tris
Bench 5x5
Pec Flies
Tricep Extensions w/ Rope
Tricep Extensions w/ Machine
Dips (Close Grip)
Incline Press
Decline Press
Chest Press (Machine, Low weight)
Occasionally I'll throw in dumbbell press just to work on stability
10 Minute Run at end of workout at 7.5/8.5 MPH
Wednesday Back/Bi's
Deadlifts 5x5
Standing EZ Bar Curls
Preacher Curls
Dumbell Curls
Seated Rows
Upright Rows
Supinated Grip Rows
Back Extensions (Machine)
Lat Pulldowns
10 Minute Run at end of workout at 7.5/8.5 MPH
Thursday Cardio/Abs
15 Minute intervals -- Jog at 6, Run at 10-11 -- 2:1 Jog to run ratio
Weighted ab crunches (machine)
Side Bends
Abdominal Twist Machine
Weighted Situps (machine)
Hanging Leg Raises
Friday Arms/Shoulders:
Standing Curls
Bench Press 5x5 (I hold the bar in a way to feel it in my delts and tris more than chest)
Shoulder Raises
Preacher Curls
Forearm Curls
Tricep Extensions (rope)
Shrugs
Dumbell Hammer Curls/If I feel like it, Supinated grip on the concentric movement, Pronated grip on the eccentric movement (This is death)
Tricep Extension (Dumbell)
Shoulder Press w/ Dumbells
Reverse EZ bar Curls for the forearms
And I end off with whatever exercise I feel like I didn't work hard enough. Usually another tricep workout.
Sat and Sunday off... But not really because I work a 13 hour shift every Saturday and an 8 every Sunday. I might add another 5 sets of squats on cardio and ab day. I feel like doing compound movements twice a week on the bench has really helped out.
Supplementation:
About 70 grams of protein from Whey every day
Fish Oil / sometimes hemp oil
5g of Creatine Daily
BCAAs 30 minutes before and directly after workout
Multivitamin before bed
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Some observations to do with however you please. Why are you training arms twice a week? They're already getting worked as a secondary muscle on chest and back days. If you don't give them more rest it's just going to hurt your back/chest/shoulder workouts. Also, strength exercises before toning (you're doing flys between chest press movements for example). Consider doing back/tri's and chest with bi's so that you're not hurting your chest and back sets because of exhausting those secondary muscles.
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