Need Help With My Workout Plan

[Napalm_Death]

Hey everyone, i need some assistance. So currently i'm working on getting leaner so i switched from my previous 2-3 part workout mass workouts to full body workouts 3x a week. I'm currently at roughly 35% body fat, 95.5kg with the goal of getting leaner, the goal is 15% body fat and an addition of 2kg muscle or more & nutritionally i follow an 1500cal plan low carbs & get in as much protein as i can

So i was wondering of any cardio i could do, i only have two 10kg dumbells and a bakkie tire, so i was thinking of using my heavy solid bar i use as a barbell for tire slams on all 4 sides of the tire, 30sec per arm, possibly 2 or 3 rounds and maybe even a few tire slams onto the floor and possibly some skipping too

 

[5hadow17]

I'd rather go with an upper/lower split with higher frequency, 4-6x a week.

For cardio, I'd alternate between HIIT and LISS. Sprints could work for HITT. For LISS, just some long walks.

 

[Dom]

Hey everyone, i need some assistance. So currently i'm working on getting leaner so i switched from my previous 2-3 part workout mass workouts to full body workouts 3x a week. I'm currently at roughly 35% body fat, 95.5kg with the goal of getting leaner, the goal is 15% body fat and an addition of 2kg muscle or more & nutritionally i follow an 1500cal plan low carbs & get in as much protein as i can

So i was wondering of any cardio i could do, i only have two 10kg dumbells and a bakkie tire, so i was thinking of using my heavy solid bar i use as a barbell for tire slams on all 4 sides of the tire, 30sec per arm, possibly 2 or 3 rounds and maybe even a few tire slams onto the floor and possibly some skipping too

Plenty of cardio out there - the ab wheel roll is quite nice, planks (normal or side are quite nice), the mountain climber, dips & bird dog.

There is really a lot out there but ones that focus on using body weight sound like they will benefit you - Google, find some you like & go from there (no shame in switching up every few months).

My last 5c - avoid pre-workout like the plague.

 

[SteveIndeed]

Hey everyone, i need some assistance. So currently i'm working on getting leaner so i switched from my previous 2-3 part workout mass workouts to full body workouts 3x a week. I'm currently at roughly 35% body fat, 95.5kg with the goal of getting leaner, the goal is 15% body fat and an addition of 2kg muscle or more & nutritionally i follow an 1500cal plan low carbs & get in as much protein as i can

So i was wondering of any cardio i could do, i only have two 10kg dumbells and a bakkie tire, so i was thinking of using my heavy solid bar i use as a barbell for tire slams on all 4 sides of the tire, 30sec per arm, possibly 2 or 3 rounds and maybe even a few tire slams onto the floor and possibly some skipping too

What kind of longer-duration cardio are you including in there? A 5km run twice/thrice a week to break up the monotony of equipment-based training will do wonders for your weight and your variety of movement.

 

[Napalm_Death]

nothing long duration due to the heat in durban lately, i was thinking maybe a walk to the shop and back which is about 45-60mins, the other option would be to do upper body/lower body splits but superset them and do the sets without or minimal rest in between which should in theory be a form of cardio while also hypertrophy if i do 10 reps by 3 sets,0-10sec rest between them, three super sets

 

[AthanC]

Hypertrophy on 10 reps doesn't really render results as fast. Hypertrophy you need to look at failure between 12-18 reps at least and always keep in mind the progressive overload. ( meaning you need to be progressing either with more reps on the same weight load or a heavier weight load on same number of reps. ) Anything from 10 and down is too heavy for hypertrophy and its more strength training which also ads growth just not as much. And for us that we are past the mid 30's I would say we need to be careful of our joints with heavy lifts.

Your train of thought I like and it can work but you need to increase the number of reps you are looking at and super setting or even giant setting ( 3 back to back's ) can help. Rest time is important you should not cut it short as it would hinder performance. What you can do instead is during rest periods 45-90 secs do not be static walk around non stop. Your heart rate will drop during rest but not as much keeping your heart on intensive mode.

Personally I am also in the lean phase trying to maintain as much muscle mass as I can. I train 6 times a week. 2 Muscle groups a day on rotation of 4 training days. 9 Sets per Muscle Group 15-20 reps ( must hit failure between those reps ! very important ) Super setting opposing muscle groups. e.g. Train Chest then straight hit biceps then rest. Back - Triceps, Shoulders - Core, Legs - Abs.

Low carb diet is good and high protein. But !!! measure how much protein grams your body needs. Approximately 1.6gr of protein per 1kg of Mass. Very Important you need to measure your body mass excluding fat. Very common mistake. so at 95.5kg 35% body fat your pure mass should be about 65kg x 1.6gr of protein. More than that you might as well eat sugar. it will all become fat. Get some Creatine (monohydrate ) to increase performance and Glutamine for recovery and you are golden.

 

[JackB]

Need Help With My Workout Plan​

Damn me too... I would love to loose maybe 10 to 20KG by december for my wedding