fat loss/lean muscle gain

[Paulwall519]

im 6'3" and 170lbs. im trying to lose about 5-10lbs of fat and put on some lean muscle. i train anywhere from 5-6 a week but the days for exercises can switch but mainly stay the same. a typical week usually goes like this:

Monday: Tennis (solo wall)-moderate 40-45min
Basketball (solo)-moderate-45-50min
2 min sprint to end workout

Tuesday:GYM! full body workout and i like to mix things up but generally the workout is for about 40-50min-moderate
Elliptical Machine for about 20-25min

Wednesday:same as monday

thursday: same as tuesday

Friday:same as monday

saturday: backyard boxing workout. includes six 3min rounds of heavy bag-vigorous and immediate weight for tone (60lb curl bar) includes clean and jerk, bicep curl, shoulder press, and pushups/crunches 3 sets of all exercises

sunday: rest of course

please critique this plan and let me know what to add or change. i have school so i have to do workouts after when i tend to be less than full energy. im pretty serious so i hardly miss a workout and to date ive lost 50lbs doing this in about 6 months but still want to know how to optimize workouts. thanks.

[swanso5]

- don't go for time for conditioning stuff, go for quality
- i'd do the gym 3/week and the conditioning 2/week with boxing 1/week
- there's no such thing as tone and if there is then crunches and curls aren't gonna do it
- if tyou've already lost 50pds from doing this than the chances are you probaby won't lose much more from it
- for a wts program search The Waterbury Method by Chad Waterbury
- just mix the conditioning stuff up with different activities / exercises which is a bit hard with tennis but see what you can do

[Paulwall519]

ok cool thanks ill try that out

[Paulwall519]

ive completely redone all of diet and workouts since last month and now have a new dilemma...which is better for fat loss split workout (3days) weeks or full body workouts (3days) with cardio on odd days? hiit it also added to the end of each workout regardless of the workout

[swanso5]

probaby the full body plan with HIIT on off days

[astro_guy]

I am working on the same thing, I found a really good article that talked about body type. Im skinny legs and arms with a little gut on . I want to lose that and gain some muscle in the chest arms and legs area. So far from the article I have changed up workout so I do upper body on Monday and Thursday, Lower body on Tuesday and Friday, and Full Body on Wednesday and Saturday. I also do running Sunday, Monday, Wednesday, and Saturday. This is first full week, I have a goal to reach by 29th birthday, so I will chart progress throughout this time. Hope things go well for you any advice is welcome!

[swanso5]

that sounds like the worse article in history...9 sessions in 7 days???

[astro_guy]

It was pretty informative for me. I'm new to all the working out and things, and it was the first article that explained to me what I was having problems with.

[swanso5]

if anyone says to train wts 5 days in a row then they're talking out their arse

go to t-nation.com and read anything from there

[astro_guy]

No I don't weight train every day, I do seperate things each day spacing a day between each body group to let it rest. Here this is schedule tell me what you think.

Monday - Upper Body W/ Dumbbells and running
Tuesday - Lower Body, Abs
Wednesday - Full Body, w/ 20 mins cardio and running
Thursday - Upper Body
Friday - Lower Body
Saturday - Full Body running and 20 min cardio

[HoustonTexan]

That is overtraining at it's finest.

[astro_guy]

Any suggestions then for a good training schedule, for guys like me skinny fat??

[HoustonTexan]

Less cardio, more weight training.

http://www.t-nation.com/free_online_for ... _the_guide

[astro_guy]

I want more weight training but I work out at home with dumbbells. No room for a weight bench because I live in a small studio, do you think that program would still work for someone like me. I want to stick with working out at home for a while before I shell out money for a gym membership and never use it. But at the end of the year if I have reached goals then I will reward myself to the anytime fitness thats opening soon in area.

[HoustonTexan]

Well if you take that long to reward yourself with a real gym membership you will have wasted about 8 and a half months you could have spent doing real training.