School dance in 3 weeks... HELP!!!

Which workout routine or program is best for your fitness goal? Post your programs here!

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jrdnufc
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School dance in 3 weeks... HELP!!!

Post by jrdnufc »

Well I just got asked to a dance that's 3 weeks away and I could use a little help. I'm in pretty decent shape as it is but I want to look as good as possible with the time I have to work with. I was just hoping that people might have some ideas, mainly in workout plans.

As for info, I'm 17, , 6'2 ish, and about 165 lbs. This time last year I was about 25-30 lbs. heavier if that makes a difference. I usually work out at least 5 days a week doing weights and cardio. It just seems like there's one last layer of fat that needs to go. On a good day I get some definition in abs, and overall I think I look decent.

Here's a typical day of eating for me:

Breakfast: 1/2 cup oatmeal, fruit yogurt
Lunch: Turkey or peanut butter sandwich on whole-wheat bread, almonds
Mid-afternoon snack: cottage cheese or piece of fruit
Dinner: whatever Mom makes, but in a small portion; heavy on veggies

I drink water constantly throughout the day, nothing else. I quit drinking soda after New Years so hopefully that won't be an issue.

Thanks a million in advance,

Jordan
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Re: School dance in 3 weeks... HELP!!!

Post by Boss Man »

jrdnufc wrote: Breakfast: 1/2 cup oatmeal, fruit yogurt (Give the Fruit time to digest, so wait 10-15 minutes, before eating the Oatmeal and Yoghurt)

(Add something in here, so you don't go longer than 3 hours between Breakfast and lunch)

Lunch: Turkey or peanut butter sandwich on whole-wheat bread, almonds (Go for the Turkey to get more Protein. Other than that, seems fine)

Mid-afternoon snack: cottage cheese or piece of fruit (Low Fat Cheese not , no Fruit)

Dinner: whatever Mom makes, but in a small portion; heavy on veggies (Sounds okay)

I drink water constantly throughout the day, nothing else. I quit drinking soda after New Years so hopefully that won't be an issue. (No should be fine)
jrdnufc
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Post by jrdnufc »

does anybody have suggestions for a routine that might help to shed the fat? right now I'm focusing on cardio for the most part...
Blades 2515
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Post by Blades 2515 »

jrdnufc wrote:does anybody have suggestions for a routine that might help to shed the fat? right now I'm focusing on cardio for the most part...
As you may have heard before, you need to include strength training if you really want to "shed the fat." For the sake of simplicity, the more muscle you have, the more calories you burn sitting around. You only gain muscle by strength training, not cardio.

Most of us do not have the time to focus on bodybuilding as a full-time job. If you're like me, you have several other commitments. Please, correct me if assumption is inaccurate.

As a result, I suggest that you perform 3 full-body workouts a week. These workouts are simple, efficient, and effective. They will primarily include multi-joint compound lifts.

Personally, I like to include cardio (in the form of Interval Training or Tabata Method) at the end of these workouts, rather than on "off" days. I reccomend this:

Monday:

A. Full Back Squat - 8x3 (8 sets of 3 reps)
B1. Flat Barbell Bench Press - 4x6 (4 sets of 6 reps)
B2. Chin-up or Pull-up - 4x6
C. Abs
D. Cardio

Wednesday:

A. Full Front Squat - 8x3
B1. Incline Dumbbell Press - 4x6
B2. Bent-over Barbell Row - 4x6
C. Abs
D. Cardio

Friday:

A. Deadlift variation - 8x3
B1. Overhead Press - 4x6
B2. Inverted Row - 4x6
C. Abs
D. Cardio

Perform B1 and B2 as a superset. In other words, perform exercise B1 then rest, then perform exercise B2, then rest, then perform exercise B1, and so on.

Add 5 lbs to the bar (or your body for body-weight exercises) for every exercise each week to improve strength.

Let me know if you have any questions.
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Post by swanso5 »

yeah wts is the best thing to focus...exercises above are good but the beauty lies in the rest btw sets...for 8 x 3 have only 30secs and time it...obvuiously s/s are no rest but limit to 1min bwt supersets...for cardio intervals are the way to go or even better go outside and do track sprints 10 x 50m with 30secs rest as fast as you can
jrdnufc
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Post by jrdnufc »

thanks... i'll let you know how it all works out
msjwmama
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Hey, Boss Man...

Post by msjwmama »

"Mid-afternoon snack: cottage cheese or piece of fruit (Low Fat Cheese not , no Fruit)"

Why the issue with (as long as it's lowfat) and Fruit?
I am trying to lose, too and thought these were smart choices. good source of protein from all that I have read.
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Post by Boss Man »

Cottage Cheese has 8 calories per gram of Protein, not 4 like most Proteins, so if you eat it, you'll have half the Protein calories left when you next eat 3 hours later.

This means potentially with your following meal, causing a calorie excess, and creating Fat stores.

Also with Fruit, some of the Fructose can convert to Fat in the Liver, what is not used for energy, So Fruit works better earlier in the day to raise lowered Bloodsugar and promote a good Metabolism, but later on, due to possible Fat conversion of some of the Fructose, you have a lot of other possible options, like Legumes, Grains, Veggies, Grain based Breads, and some Dairy products, so Fruit doesn't need to be in the mix then, when other healthy choices with complex not simple Sugar, can be had instead.
jrdnufc
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Post by jrdnufc »

well it's been about 2 weeks, gotten some mixed results. i've definitely added a bit more muscle mass or lost fat. not sure which, but i'm looking a little more cut than before. here's routine...

day 1:

squats
lunges/bulgarian split squats
romanian single leg deadlifts
barbell bench press/dumb-bell bench press
barbell rows
*inverted rows
*side-to-side push ups
*dips

*these last three are done in a circuit (3), 10 reps per and 1 minute rest between circuits

day 2:

pull ups
dumb-bell shoulder press
lat-pulldowns
push press
weighted russian twist
*windshield wipers
*plank
*side planks

*these are done in a circuit as well, 1 minute rest between circuits (3)

i alternate through these workouts on training days, and will generally include some cardio afterwards. all exercises are 3 sets of 10 with 45 sec. rest on day 1 and 30 sec. rest on day 2.

critique please, thanks in advance

oh and by the way, i used this website to put together routine:

http://www.menshealth.com/cda/article.d ... ___&page=3
swanso5
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Post by swanso5 »

looks good from here...i don't see the point in doing pulldowns after pull ups though...i'd go for face pulls instead...and not sure on window wipers either as they twist the lumbar spine so i;d probaby go for a leg raise variation but apart from that it's all good
jrdnufc
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Post by jrdnufc »

i've made a few changes to diet...

6:00 am- 1/2 cup oatmeal, 1 yogurt
9:00 am- 1 Met-Rx protein bar; 320 calories (should i split in half and eat the rest around 1:00 pm?)
10:45 am- turkey sandwich on whole wheat, almonds (100 calories worth)
3:00 pm- 1/2 cup cottage cheese (pre-workout meal)
4:00 pm- grilled chicken breast, ready to eat pre-packaged variety
7:00 pm- dinner; stays the same as before

i'm in school for most of the week so meal times may fluctuate slightly. does everything look ok?
swanso5
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Post by swanso5 »

leave the bar out and have a tin of tuna instead or some eggs, you can take both you...add veggies to cottage cheese...even better make the cottage cheese solid protein (meat), the break between food is too long for mine...protein shake after workout...you need carbs with chicken breast w/ pasta, rice or bread perfect here...mayne something before bed if you're hungry
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Boss Man
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Post by Boss Man »

As I pointed out with the Cottage Cheese, it's better off replaced.
jrdnufc
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Post by jrdnufc »

I know your feelings on the cottage cheese Boss Man, and i value your opinion, and the opinion of everyone else here. however, cottage cheese is convenient for me and has worked well for me in the past, so i think i will stick with it.

I don't mean any disrespect by this, and i apoligize if i have come off that way.

and swanso5, i've added a small bowl of cereal to post workout meal. is that sufficient?
swanso5
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Post by swanso5 »

you can have a big bowl, you'll use it all...i have a big bowl of rice bubbles
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