Fitness Prospectus

[Zesda]

Hi guys and gals of the forum,

I've just joined on this website beacause it's giving me gold on new muscle routines and workouts (gladly like to pat the admins and creators on the back). But what i'm here to talk about is new rountine for getting me fit for when i go to Ibiza and just for general fitness.

Currently weight 160lbs and am 6' 4" in height. I'm an average build now and have a fast matabilism thanks to grandpa's genes .I work 4 times a week on back (lower and upper), Chest, Arms, Abs, Shoulders and Legs. Working on different manouvours and extensions (crunches, lifts, curls, dips, presses and so on). I eat healthly (with a good diet of carbs, protien and minerals etc from vej and fruit). Cardio is twice a week with either running, swimming or cycling, for an hour or more with varying intensity throughout.

I currently use about 27-60 lbs on arms (curls etc) and comfortably on 100lbs on bench and up to 160 lbs at the most.

Jsut wandering if this is a good rountine:
-For getting fit quick, or will i need more protien or creatine before workouts to balance the energy needed/ "damage" to the cells i do during workouts.
-Will i reach a plateau quickly or should i vary up and down with the weights.
-I need a good diet plan for to get the best results.
-I do all this at home with barbells, dumbells, and mats, so should i enroll in a gym to get better eqipement?

Thanks for any replies.
Chris

[bigiz123]

the answer to some of these questions varies on the goal you desire... getting fit quick? you must be more specific, but if you desire muscle gain, always try to do weight that is not easy for you, the harder the difficulty (as long as you can actually do it), generally the better the results, this keeps your body from getting adjusted to the working out. protein shakes are always a plus, but id stay away from the creatine personally

[swanso5]

yeah goals are needed...no to creatine, improve siet will do the same...bb's and db's are more than enough equipment providing you have enough wt to use to make it hard...post full sample training and food plan would be better still

[Zesda]

Thats great guys.

As for the diet I stick to complex carbs like pasta, rice, potatoes and simlar. I always have a can or two of tuna everyday to boost up the potein (I also eat otherwise). I drink loads. But If i wanted to show off abs and lose any areas of fat shuld i do this? Or is there a specific diet to get rid of fat rather than just cardio? I'm sure I'm burning of the calories that im taking in but i'll have to wait longer to see any results froim this new diet. But i have decided is that main goal is to gain muscle mass and increase strenght any help on this?

Thanks, Chris

[swanso5]

it's nbo as simple as cal's in and cal's out as you want to make sure that the wt you are losing is fat, not muscle or water....yes you do need to think long term for fat loss as it will make it easier to maintain once you get down as low as you want to...consistency with training and diet is key...plenty of fruit, veg and salads with probably 2 servings of pasta, bread, cerial or rice a day at most with 1 being even better...training wise do it hard as you can with wts and cardio rtemebering you can train hard, but you can't train hard for long

[Zesda]

That's great. So does that mean I'll have to do more cardio I do at least two hours every wednesday and Saturday. And this includes running cycling jogging and swimming anything else?

Thanks,
Chris

[swanso5]

no, the other way around...this is what perople try and do (i.e. more, longer) which means tou actually ending up doing it easier because you can't susutain a fast, intensive pace for very long...cut down to 2 x 20min (maximum) interval training sessions a week with 3 wt sessions and go from there