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I am 21 year old male and my overall aim is to lean up and build some more muscle/ increase strength, there fore I have adopted a higher protein intake and lowered my calorific intake, could I get opinions on how I could improve my diet and training in order to reach my goals?

EDIT: I have a previous experience in strength training

My stats are as follows:

  • weight: 16St 0lbs (101.9Kg)

  • height: 5' 6.8 (1.70m)

  • body fat: 27.8% (28.3Kg)

My overall aim is to lean up and build some more muscle, there fore I have adopted a higher protein intake and lowered my calorific intake, stats are as follows:

calories a day: Food: minimum - 1450 / maximum - 2200

  • protein: 250g
  • carbs: 120
  • fats: 50 - 70 (How could I improve this figure?)
  • Water: 4 - 4.5 litres a day

I eat a clean diet consisting of chicken, green leaf salads, olives, fruits, occasional pasta/rice, sweet potatoes and protein shakes.

Supplements:

  • Creatine: 10g (2 servings of 5g pre workouts)
  • protein: 8 scoops a day (in the region of. including pre and post workout)
  • zinc and magnesium tablets
  • multi vitamin tablets
  • BCAA (16g a day. 4 servings a day)

Training:

Monday:

AM (before breakfast):

  • interval cardio for 45 minutes = 400 calories

PM:

  • Weight training 45 - 80 minutes (lowish weight, high reps in the 15 rep range)

Tuesday:

AM (before breakfast):

  • interval cardio for 45 minutes = 400 calories

PM:

  • Weight training 45 - 80 minutes (Strength training - high reps in a pyriamid style drop (e.g. 10 x 90, 5x110, 3x130)

Wednesday:

AM (before breakfast):

  • Rest

PM:

  • Weight training 45 - 80 minutes (lowish weight, high reps in the 15 rep range)
  • steady paced cardio 45 - 60 minutes = 500calories

Thursday:

AM (before breakfast):

  • interval cardio for 45 minutes = 400 calories

PM:

  • Weight training 45 - 80 minutes (Strength training - high reps in a pyriamid style drop (e.g. 10 x 90, 5x110, 3x130)

Friday:

AM (before breakfast):

  • interval cardio for 45 minutes = 400 calories

PM:

  • Weight training 45 - 80 minutes (lowish weight, high reps in the 15 rep range)

Saturday:

AM:

  • Rest

PM:

  • low pace cardio 60 minutes

Sunday:

AM:

  • Rest

PM:

  • low pace cardio 45 minutes

Examples of exercises that I already do:

tuesday, thursday:

  • squats
  • dead lifts
  • bench
  • military press
  • shrugs
  • leg press
  • calf raises

monday, wednesday, friday:

  • bicep curls
  • tricep extensions
  • shrugs
  • lat raises
  • lat pull downs
  • incline bench
  • hammer curls

I try to sleep between 7 - 8 hours a night in order to try and get enough sleep.

I also aim to eat (small portion size)/ have a protein intake every 2 hours.

How could this training be improved to be more efficient and also to help me reach my overall goals of:

  • becoming leaner
  • increasing strength
share|improve this question
    
quick overlook of the exercises: drop some curls and add some rows. Or you could do some chin-ups, or even better, pull-ups! Curls 5 days a week? really? ... :/ That wont get you leaner or increase your strength, it'll only help you point the direction to the nearest beach –  user4963 Jan 11 '13 at 13:03
    
@MarcoLeblanc thats my bad, i dont do biceps every day i just wrote it in by accident, I will edit my post. As for the other feedback, thank you, I have considered doing rows to be honest and think that it might be the direction to go in, thank you! –  Sam Street Jan 11 '13 at 13:12
    
It seems that you have a pretty solid workout program. How long have you been following it? and what results are you seeing? –  Meade Rubenstein Jan 11 '13 at 14:08
1  
@SamStreet - you program is 'intense' and will provide you with the results you're looking for. The only thing I would add is to track EVERYTHING - what you eat, what you lift and the changes in your body (get a scale that shows weight and body fat)....nothing to change, just do it and keep at it - good luck! –  Meade Rubenstein Jan 11 '13 at 14:29
1  
Do you have any reason to believe the program you're doing is inadequate? –  Kate Jan 12 '13 at 15:17

2 Answers 2

up vote 6 down vote accepted

Your program can be improved by simplification and emphasis on objective metrics of progress.

Forget about creatine, BCAA, and other expensive supplements. You are so far away from your genetic potential that these are a waste of money. You can make incredible novice gains without them. (Multivitamin is a fine idea though.)

Drop the leg press, anything with "curl" in the name, and all other isolation exercises.

Having fewer exercises allows you to objectively measure your progress over time because you will be repeating the same exercises.

Focus your mental and physical powers on increasing the amount of weight you lift with good form in these consensus exercises:

  • barbell back squat
  • barbell deadlift
  • barbell overhead press
  • barbell or dumbbell bench press
  • power clean

and the number of reps you can perform of these standard bodyweight exercises:

  • pushups
  • pullups
  • dips

And aerobically, the 1 mile run time is an excellent, objective benchmark.

Most importantly, go to the gym at least three days per week, and work with heart and soul every time you go. You will see the benefits very quickly. Good luck sir! We who are about to lift salute you.

share|improve this answer
    
Also, I recommend reading a novice strength book. Even though I don't like his writing style, I followed Mark Rippetoe's Starting Strength and it did what it said it would do on the cover. Can't ask for more than that. –  masonk Jan 11 '13 at 18:31
2  
+1 thorough answer, thanks for also mentioning to drop curls :) However, I wouldn't use dips as a measurement. You should not work yourself to exhaustion with dips or do as many as you can, because that's a one way ticket to shoulder problems, no matter how good your form is. I personally have a torn pectoral as a result of weighted dips, which is another risk –  user4963 Jan 11 '13 at 19:13

To get lean (lose fat) and to gain muscle mass while also gaining strength seems hard at first; however, a carefully designed exercise program with proper nutrition can get you results as fast as in 10-12 weeks.

It seems like you are doing what I would call a “typical” weight training program that I'm afraid you will not see the results that you are looking for. To save time and to make sure to utilize all major and minor muscle group during each workout, try supersetting. This way, you will be able to target more muscles while saving a lot of time. Each workout should last about 45-60 minutes, depending on how much you really need to rest between sets.

Also, it’s okay to isolate the minor muscle group like curls and extension, but they can take up a lot of time, and that’s why it’s great to also supersetting them. By the way, you can do some cardio on the off days if you wanted, but I would recommend with shorter time (less than 30 minutes) and with higher intensity.

Try this program instead: Male - Gain Muscle Mass - Gym - Intermediate Level

Weeks 1-2 (3 days per week with one day of rest in between) - Total Body Toning

Superset one - Dumbbell Squat Shoulder Press and Dumbbell Push-up Row

Superset two –Barbell Squat and Dumbbell Decline Bench Press

Superset three – Dumbbell Alternate Lunges and Lat Pull-down

Superset four - Planks (front and sides) and Mountain Climber

Pick the weight that will allow you to perform at least 12 reps but no more than 15 reps for weeks 1-2. Repeat 3 more sets before moving on to the next superset. Try to hold the planks (front and sides) and perform the mountain climber 30 secs each . Rest 60 seconds between sets and between superset.

Weeks 3-7 (4 days per week with 2 on, 1 off, then 2 on)

Day 1 and 4 - Chest, Back, Abs and Calves

Superset one – Bench Press and Bent-over Barbell Row

Superset two – Decline Dumbbell Bench Press and Lat Pull-down

Superset three – Cable Cross-over and Seated Cable Row

Superset four – Kneeling Stability Ball Rollout and Planks (front and sides)

Superset five - Dumbbell Push-up Row and Seated Machine Leg Press Calf Raise

Day 2 and 5 - Lower Body, Arms, Shoulder and Fat Burning

Super set one – Dumbbell Lunge Tricep Extension and Mountain Climber

Super set two – Dumbbell Squat Shoulder Press and Bent-over Dumbbell Fly

Super set three – EZ Bar Curl and EZ Bar Skull Crush

Super set four – Dumbbell Bicep Curl and Cable Tricep Push-down

Super set five – Inchworm and High Knee Sprint

Pick the weight that will allow you to perform at least 8 reps but no more than 12 reps for weeks 4-7. Repeat 2-3 more sets before moving on to the next superset. For kneeling stability ball, planks (front and sides), inchworm and high knee sprint, try to perform 30 secs each . Rest 60 seconds between sets and between superset.

Weeks 8-12 (5 days per week including one day of high intensity cardio training with 2 on, one off, then 3 on)

Days 1 and 4 - Major Muscle Group

Superset one – Barbell Squat and Dumbbell Bench Press

Superset two – Dumbbell Squat Shoulder Press and Lat Pull-down

Superset three – Bench Press and Bent-over Barbell Row

Super set four – Dumbbell Push-up Row and High Knee Sprint

Superset five – Kneeling Stability Ball Rollout and Planks (front and sides)

Days 2 and 5 - Minor Muscle Group

Superset one – EZ Bar Bicep Curl and EZ Bar Skull Crush

Super set two - Dumbbell Bicep Curl and Cable Tricep Push-down

Superset three - Seated Leg Press Machine Calf Raise and Mountain Climber

Superset four - Inchworm and High Knee Sprint

Day 6 - High Intensity Cardio Training

Sprint Intervals - either on treadmill or outside

Try sprinting for 30 secs and jog for 30 secs on the treadmill for about 10 minutes Or try to do 100 meter dash and walk 100 meter dash (perform 10-20 times).

Pick the weight that will allow you to perform at least 6 reps but no more than 10 reps for weeks 8-12. Repeat 2-3 more sets before moving on to the next superset. For kneeling stability ball, planks (front and sides), inchworm and high knee sprint, try to perform 30 secs each . Rest 60 seconds between sets and between superset.

Eating is very important regarding how you want your body to feel and look, especially for the washboard abs and to have energy throughout the day. If I were you, I will just focusing on eating a lot more of these foods instead of buying all of the supplements due to cost and not-effective: whole eggs, mixed nuts, peanut butter, avocados, chicken breast, fish, sweet potatoes and to make sure to load up with lots of fruits and vegetables for the natural vitamins and minerals. Let me know how you feel after about 4 weeks into this program.

Don't forget to warm-up! And for intermediate fitness levels, a good way to warm-up is to perform 2 sets of 10 of burpee push-ups each time prior to starting your workout. By the way, make sure you know how to perform each exercise properly to prevent injuries and for best results. You can find all of these exercises on youtube these days. Good luck and have fun!

share|improve this answer
    
That's a very random workout plan you've put together. This would be a better answer if you explained the principles behind your exercise selection and scheduling. He's also already doing squats, deadlifts, overhead press, lat pulldowns, yet you mention that he may be missing out on muscle groups. You've prescribed a rep range that's not optimal for strength gains. Omitting rest by supersetting also accumulates fatigue so this program breaks away from specificity of training with strength as the goal. –  Kate Jan 12 '13 at 15:08
    
Kate - You made a great point regarding "strength." I was focusing more on the "leaner" side of his original program. This program is specially designed for an Intermediate Gain Muscle "Leaner" looking individual. Although strength gain does come with weight training, but specific strength gain as a goal must be applied to the drop-set principle. Muscles need at least 48 hours of recovery, especially if you are training at a higher intensity, therefore this program is broken down like that. –  DrTrungNguyen Jan 12 '13 at 15:40
    
Also, supersetting accumulates fatigue and although you may get more muscles to work with this program, but you are correct regarding it will hurt true "strength" gain due to more rest time is needed, especially with the drop-set principle. Thanks for pointing that out. I completely forgot the fact that his other goal was to increase strength, too. –  DrTrungNguyen Jan 12 '13 at 15:45
1  
Same Street - I apologize for not keeping in mind regarding your other goal as to increase muscle "strength." –  DrTrungNguyen Jan 12 '13 at 15:48

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