Weekly Workout Plan

[iBe]

3% BF is dangerously unhealthy lol. Bodybuilders losing for competitions probably don't go below 4. 8% is a fine percentage for a man looking extremely fit.

 

Ok, I am probably (most likely) wrong. But I do know most cross country/track runners try to be ~5% BF.

 

Also, last on page 1, amen to everything you said. Form is literally 95% of the way you get any kind of workout.

 

Cross country runners may be that low, but they follow a highly detailed and specialized work out and nutrition plan that is tailored exactly to their sport. This isn't practical at all for your average fitness enthusiast.

 

pic is a bit small but this is a good guide:

 

 

As you can see, 5-7% is really, really cut. And on guys 10% looks very good and is still quite healthy.

I'm probably around 18-20% just from looking at those pictures.

 

May i suggest something to your workout routine.

 

You have four different exercises for each main muscle groups on each day. The only problem is that eventually your muscles will get used to the motions and you'll see less and less improvement, you'll stagnate in term of strength and muscle size.

 

What I suggest you do is choose 2 of the 4 exercises and do that for the week, the following week do 2 different exercises, this will help to stimulate your muscles more and keeps it stimulated longer. You may want to add some compound movements as they work multiple muscle groups which means more muscles are working together so more energy is expended. Compound exercises such as squats also helps to release more testosterone which helps to build muscle.

 

I'm aware that I've given you a lot of information in 2 posts. Try and add the information i've given you slowly over time so you can incorporate it into your daily routine and it becomes second nature.

Thanks for the posts, they have been very helpful.

School is started for me in a bit over a week and I intent to become even more strict with my dieting and exercising, would anyone be interested in some sort of progression "blog"? I could just talk about what I've been eating and what routines I'm doing. I could also post pictures of myself around every 2-3 weeks if people would like to see that as well.

[oliboli1992]

Schyler, what are you aiming for in terms of body fat percentage?

 

I'm have similar body fat percentage to you, currently 22-23% was previously around 30+%), we could compare progress if you like? Try and use an electronic body fat monitor to help measure body fat. I'm aiming for the 10-12% body fat and I can envisage myself getting that in about 12-15 months through gradual progress this at the longest that i will allow myself to get into that body fat percentage, ideally 9 months would be better but I'm allowing for any unforseeable events etc.

 

Recently I've been very lax with my diet as I've gone home and hadn't had time to prepare my meals and been eating with work friends leaving party etc... need to get myself back on form. I would certainly be interested in a 'blog' of your progression.

Whatever you do, don't weigh yourself, or if you do weigh yourself once before you start and never again until you reach your body fat percentage as muscle weighs heavier than fat, so you may even see your weight increase, most people take this as a sign of failure when in fact it can be a sign of progress..

 

Do not pay any interest to Body Mass Index(BMI) as it's a really loose generalisation. Rugby players or American Footballers have a BMI of morbidly obese even though they are very muscular. Body fat percentage is a much better way of monitoring your progress. If you do measure your body fat, only do it every 4 weeks at most same as for pictures of your progression.

 

You will alway have time to work out, you can easily make time as well. I'm currently a University student on placement in Industry. I wake up 6am to commute to work, get back home from work at 6pm. I head straight to the gym as i find if i hesitate i tend to try and avoid the gym. Spend an hour or 2 in the gym, making sure I complete all my exercises, head back home then I have to do my university work. I also have to cook my food for the next day and do my chores around the student house. I alway make sure I get a good night sleep as 8 hours of sleep is very beneficial to helping to maintain a healthy lifestyle.

[iBe]

I'm aiming for 10% body fat in 9 months. We could just pm each other, or start another thread if you'd like

[constrictor]

Yeah. I'd join in with this too, seeing as I'm aiming for 8-12% by the end of my first year of college (so essentially 9 months start September).

[iBe]

I just picked up this on Amazon. http://www.amazon.com/gp/product/B00CC6BUP4/ref=oh_details_o00_s00_i00?ie=UTF8&psc=1

I've seen videos of people using the Caliper before and it seems to work pretty well. I'll post what I think of it when it arrives :)

[oliboli1992]

I just picked up this on Amazon. http://www.amazon.co...0?ie=UTF8&psc=1

I've seen videos of people using the Caliper before and it seems to work pretty well. I'll post what I think of it when it arrives :)

 

I just like to use an electronic meter as it's quicker and easier, let me know how you get on with it, I'm a bit wary of that as I think that is best left to the medical professionals to use calipers.

[iBe]

constrictor, start a thread for us to keep up with each other on. I'm not sure where to post >.>

[iBe]

School is back and I'm returning to my super strict diet+daily workouts. Any updates from you two?

[iBe]

Not sure what happened to you guys but here's where I am at the beginning of the school year. Aiming for 10% BF by May. I'd love to hear back from oliboli or constrictor!

 

[Gang Sabre]

This thread reminds me... I gotta head back to tha gym.

 

I bench press like 320 :)