can any1 provide me with a good program?

[pitbullero88]

hi

im 24 y.o, , 5'6 height, weight 215pounds. current goal is 180 pounds.

ive been doing work outs on and off.. and again now im starting another program... hope its right..

pls do correct me or do give any suggestions or even change program.. it would really be great.. thanks


work out
day 1 - chest 3-4 sets (barbell or dumbbell)

flat bench press
incline bench press
decline bench press
flies
pullover
-----------------------
day 2 - back 3-4 sets
pullups
lat pulldown (side)
reverse or close-grip pulldown
bent barbell row
deadlift
cable rows
----------------------------------

day 3 - shoulder 3-4 sets

side laterall raise
military press
front raise
bent-down side lateral raise
upright rows
shrugs
-------------------------------
day 4 - arms 3-4 sets
biceps:
barbell curl
dumbell curl
preacher curl
hammer curl
triceps:
wide cable pushdown
tricep extensions
close-grip cable pushdown or skull-crusher
reverse grip triceps pushdown

------------------------------

day 5 - legs 3 -4 sets
leg extensions
squats
leg press
single (alternate) leg press
leg extensions
hamstring curls
single (alternate) hamstring curls

day 6 & 7: rest

=================================********************

diet - im here in the philippines and i have a hard time following others meal plans.. because not all the foods are available here.
--
breakfast - one serving of Q-oats w/ 1 hardboiled egg
lunch - 1cup rice - fish / chicken & 1 egg
dinner - riceless grilled chicken wings sometimes with egg

i eat protein content foods as long as i can grab them.. small bites

10glasses of water or more / day

i'm planning on adding whey protein "pro matrix7 multiple source protein"



thanks

[Boss Man]

Diet is substandard and you're doing around 15-20 sets on your bodyparts. Unless you're using Steroids, which frankly given your diet is unlikely, plus results would be atrociously poor, then realistically you won't get anywhere doing 15-20 sets.

I would stick to 10 sets max on Chest and Back and Legs.

As for small muscle groups, bear in mind that pressing movements work Triceps and Rowing movements work Biceps, so you don't need as much volume on Arms or shoulders. For every 3 sets of a rowing or pressing movement, I think you could equate that to roughly 2 sets of a Tricep exercise, if it's pressing, or 2 sets of a Bicep exericse, if it's rowing.

So in that case you could hne work out how much direct work as you may call it you could chuck in with your compund stuff.

As for Shoulders, you'd only need about 6-8 sets max. There are 3 shoulder muscles, the Anterior, Lateral and Posterior Delt, but overall they make up a small area, so targeting them needn't take an age.

breakfast - one serving of Q-oats w/ 1 hardboiled egg

(Not bad)

(I'd add some sort of snack in here like Low Fat Cheese, peanuts, a Ham Sandwhich etc etc.)

lunch - 1cup rice - fish / chicken & 1 egg

(Not bad, but the Egg and Chicken is a waste of time, as the other meal has Carbs in the Rice, the Egg and Chicken doesn't, os perhaps consider altering the Egg for some Vegetables.)

(Again, some sort of snack here.)

dinner - riceless grilled chicken wings sometimes with egg

(Don't really need an Egg here, but a bit of Rice is okay, as long as it's not too much.)

[pitbullero88]

thanks BOss man..

got a quick question.. wont snacks decrease the speed of weight loss?

last month i weighed around: 105kg (231pounds)
last week i weighed around: 97.7Kg (215) pounds

haven't weighed myself this week.. ill try to weigh this coming weekend.


another thing Boss man, what do you mean by "realistically you wont get anywhere doing 15-20 sets".
i'm doing too much.. is it unnecessary?

ok ill be doing 10 sets from now on..

about the diet.. can i add fruits like banana and apple for snacks?

lastly,

will it be okay if ill be adding whey protein shake? if its ok.. then @ what time will i be drinking it? thanks thanks

thanks more power..

[pitbullero88]

and another thing.... will it be ok.. if ill be doing cardio training (jogging & briskwalking) for 30minutes in the morning and gym workout is usually in the afternoon around 4pm...?

[Boss Man]

No, good snacks will help. Eating 3-4 times a day in a way that causes inadequate caloric intake won't help weight loss.

Yes comment meant you're doing too much. You never do 15-20 sets per muscle group, unless you're on Steroids, as it is too much for most people who lift weights.

Bananas and Apples are fine, and protein shakes after workouts.

The time between morning Cardio and afternoon weights should be okay. I'm assuming there's more than a 6 hour gap between the two.

[pitbullero88]

No, good snacks will help. Eating 3-4 times a day in a way that causes inadequate caloric intake won't help weight loss.

Yes comment meant you're doing too much. You never do 15-20 sets per muscle group, unless you're on Steroids, as it is too much for most people who lift weights.

Bananas and Apples are fine, and protein shakes after workouts.

The time between morning Cardio and afternoon weights should be okay. I'm assuming there's more than a 6 hour gap between the two.

thanks boss man

really thanks a lot.. hope this would really help me..

yes the cardio training will be around 5am. so yes it will be more than a 6hours gap...

thanks a lot...