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  1. #1
    Registered User richv24's Avatar
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    Is this plan right for me?

    Hey guys, So can you let me know if this plan is good for me and if there is another plan you recommend that would be better? Not really concerned about the nutrition right now but I am more concerned about the workout plan.

    I have gone through quite a bit of a weight loss transformation but have been lifting during the process. I started out 3 days/week and gradually moved up. Currently I am doing 7 days a week

    Day 1 = legs
    Day 2 = Chest-Tri-Shoulders
    Day 3 = Bicep-Back
    Repeat

    I do one ab exercise every 1 or 2 days at the end. Almost no cardio is done or at least no high intensity cardio for that matter.

    I don't have a recent shirtless picture of me but I hope this gives a rough idea of where I am at.
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  2. #2
    Han shot first! TolerantLactose's Avatar
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    Originally Posted by richv24 View Post
    Day 1 = legs
    Day 2 = Chest-Tri-Shoulders
    Day 3 = Bicep-Back
    Repeat
    You haven't given nearly enough information to say. What is your training history? Your goals? Where is the actual program?
    I can tell time. Time cannot tell me.

    Formerly LactoseTolerant. I'm not very imaginative.
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    Registered User air2fakie's Avatar
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    Might want to give some details on your workout (exercises, sets, reps, weights lifted) and your overall goals, so ppl can give useful feedback.
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    Bands and chains FurtadoZ9's Avatar
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    Off the bat that's going to most likely be too much frequency but you need to provide more info
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    Registered User paulinkansas's Avatar
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    Good job on the weight loss, I saw your pic. You don't look out of shape or non-muscular either. The chrome dome gives you the look of that mascot for Mr. Clean detergent.
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    Registered User BeginnerGainz's Avatar
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    First of all, good job on the weight loss. I’m envious of you in that regard.

    But 7 days a week? You need to give your body time to recover. Either your killing yourself (and any muscle gain) by working out too much or you aren’t training at a high enough intensity to make a difference any way.

    I simpler 5 day balanced routine would be preferable and give you time to recover. You don’t gain muscle in the gym, you do it when sleeping, eating correctly and getting enough protein for your lean body weight
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  7. #7
    Registered User richv24's Avatar
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    Thanks for the info guys. Let me know if i forget anything. My goal is to get really lean. I think i have a good muscle base with a 2 pack that has formed.

    The following are DEXA scans results

    My height is 5'11.5"

    04-14-2018: BF = 17.1%, Weight = 178.8, Lean mass = 141.1lbs - looked too skinny

    11-17-2018: BF = 19.7%, Weight = 195.6, Lean mass = 149.9lbs - up to this point i was doing 3 days/week full body and did not really care about food

    04-20-2019: BF = 16.5%, Weight = 194.7, Lean mass = 155.4lbs - got this result hiring a personal trainer and working with him 3 days/week with circuit mentioned in my first post + 2 days of my own upper body

    06-22-2019: BF = 15.9%, Weight = 194.5, Lean mass = 156.5lbs - continued doing what i was

    Current weight = 201 lbs - i should have packed on quite a bit more muscle and started working out 7 days a week with no trainer since November. Next scan is Feb 22

    Typical workout is the following. All are done supersets except leg days and everything is done 4 sets of 8-12 reps. Some legs go down to 5 reps

    Day 1 = legs (leg press, squats, romanian deadlift, seated leg extension, lying leg curl, calf raises) About 1 hour

    Day 2 = Chest-Tri-Shoulders - bench press / front plate raise, dips(tri) / ez bar upright row, downward standing cable fly / alternating lateral raise, rope pulldown, dumbell overhead press / skullcrusher) About 1hour 15 minutes

    Day 3 = Bicep-Back - ez bar curls / lat pulldown, alternating bent over dumbbell row / concentrated curls, barbell row / ezbar 21's, standing cable high row. About 50 minutes
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