New Guy here! Workout and Dieting Critique
Sorry if this is going to be long but I'm new!
Hey guys, I just want to say that I am new here and I've been reading some of the posts on here and they are so helpful! Also I am fairly new to the world of the gym/fitness, although i have been going to the gym (not serious) on and off for 2 years. But since it's a new year, I have basically decided to dedicated my time to working out and getting in shape.
For about a month now I have been doing research, (books, magazines, and online/forums) on nutrition, dieting, and work out techniques and have followed them pretty well so far.
Here is my goal: My goal is to basically get lean and ripped. Though I do appreciate the looks of huge body builders considering the crazy diet and exercise they perform, I don't want to get "that" big. Just lean and ripped. I am 22 years old, 154 lbs, and I do not know my body fat. I do like my size right now, I just want to get my muscles cut and ripped and also cut some fat off my stomach and get rid of what it looks like a "mild" love handle.
Here is my routine in workout order: Pls critique!!
Mon/Thu:
-Chest:
Incline dumbbell press 2x 10/8 for upper part of chest
Flat dumbbell press 2x 10/8 for middle part of chest
Decline dumbbell press 2x 10/8 for lower part of chest
-Triceps:
Cable pushdown 3x 12
-Abs: (thu only)
Seated dumbbell rotation 3x 15/12/10 for abs and obliques
Kneeling cable crunches 3x 15/12/10 for abs
Bicycle crunches 3x 15/12/10 for abs and obliques
-Cardio:
Treadmill on 7.0 mph for 24 mins or 2.5 miles (300 calories burned)
Tue/Fri
-Legs: Leg extensions 3x 12/10/8 for quadriceps
Standing calf raises 3x 12/10/8 for calfs
-Abs: (tue only)
Ab machine crunches 3x 20 for abs
Cable side crunches 4x 20/15 for obliques
Seated oblique twist 4x 15/12 (sorry I don't know the equip name! It's the one you sit on and you twist) for obliques
-Shoulders:
Seated dumbbell shoulder press: 3x 12/10/8 front deltoid
Side drumbell lateral raises 3x 12/10/8 middle deltoid
Bent-over lateral raises 3x 8/6/4 back deltoid
-Cardio:
Treadmill on 7.0 mph for 24 mins or 2.5 miles (300 calories burned)
Wed/Sat
-Back:
Dumbbell shrugs: 3x 12/10/8 trapezius (traps)
Wide grip lat pulldowns 3x 12/10/8 (upper lat)
Seated cable rows 3x 12/10/8 (lower lat)
Seated hyperextensions 3x 15/12/10 (erector spinae)
Biceps:
Barbell curls 3x 12/10/8
Alternating dumbbell curls 3x 12/10/8
-Abs: (sat only)
Seated dumbbell rotation 3x 15/12/10 for abs and obliques
Side crunches 4x 20/15
Ab machine crunches 3x 20
-Cardio:
Treadmill on 7.0 mph for 24 mins or 2.5 miles (300 calories burned)
Dieting:
I want to lose some fat on my stomach, because I feel that there is a layer of fat covering my abs so I am trying to to lose that by eating low calorie and fat foods:
Breakfast 6am
Special K Cereal and Oatmeal with Protein Drink, Multi Vitamin Supp, and Fish Oil.
Snack 9am
Fruit (a banana or apple)
Post work out meal @ 11am
Chocolate Milk or carrot sticks
Lunch 1pm
Turkey or Tuna Sandwich on wheat
Fruit
Protein Drink, and Fish Oil
Snack 3:30pm
Wheat Thins reduced fat or fruit and protein drink
Dinner 6am
Special K Cereal and Peanut Butter Sandwich on wheat, fish oil and a protein drink.
Snack 9pm
Wheat thins again or fruit
I pretty much counted all of the nutritional facts and im taking in approx:
Calories: 1,805
Fat 49g
Carb 233g
Protein 163g
What do you guys think? Also about an hour before work out, I take about 3.6g of creatine for energy.
-I also drink about 10, 16 ounce glass of water daily.
Questions
What is cut?
What is cycling?
I've heard these terms on here and have no clue what they mean!
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