Fitness Heads, Can You Judge My Routine?

[Tech Quadafi]

I go to the gym 5 days a week, Mon to Fri, weights and cardio

i give myself the weekends off

Reps wise, I go for decreasing reps while increasing weight (15-12-10-8 etc).

Monday

Chest: 10 Sets, Exercises include basics like Bench Press, Curls, Butterfly

Triceps: 8 sets, Exercises include dumbell exercises, skull crushes, bar dips

Tuesday

Legs: 8-10 Sets, 4 sets calves, 2-3 sets Squats and then some lifts

Wednesday

Back: 10 sets, Exercises include backward Butterfly, Lateral Pull Down, Rear Pull (when you sit down and pull the handle towards you)

Biceps: 8 sets, Exercises mainly consist of dumbell and barbell exercises,

Thursday

Legs: 10-12 sets since Im having the next 4 days to rest my legs. Same as Tuesday except Ill add an extra set here and there

Friday

Repeat Monday

All 5 days I do 20-30 Minutes cardio. Jog for 3 minutes on the treadmill at 4.5-5.0, and then run at 9.0 for 30 seconds, repeat for the entire time.

Also, every week i switch my upper body. For example, week one chest/tricept mon and fri, back/biceps wed. week two, ill do back/biceps mon and fri, chest/triceps on wed


Im 6"6, 238 lbs right now. Generally healthy, and i look like Im in decent shape. But Im very soft, lot of fat...on arms, chest and stomach area (high body fat %), due to the fact I was always a fat kid, and the last 3 years ive gone from 305 down to 238. So my muscles are very under developed and I have fat on me

so im tryin to simultenously burn fat and build muscle. I try to eat at least 4 meals a day, keep my heavy carb intake to before 6 pm, eat plenty fruits, drink 2-3 servings of protein shake a day

i have a sweet tooth which im tryin to calm down tho

any questions, concerns?

thanks

[khalid a.k.a Genocide]

Your weightlifting routine looks good. However you are concerned with the fat around your body still. First of all, what I would point out is the weights that you're doing currently. Are you lifting heavy weights at all? by heavy I mean a weight that you can only rep 5 times(and struggle on the last 2 reps).

As first advice, I would suggest u to go heavy on the last two sets on almost all the exercises that you are doing(specially the compounds lifts). I say this because one way(fast) to build the muscle under the fat is to really pound it with moderate to heavy-enough weight. Off course do it in a safe manner(get someone to spot you). By going heavy u'll build strength and muscle periodically. Im not going to mention more progressive strength training methods because your goal at the moment is not mainly to gain strength but to increase muscle mass. Both are related but you can focus on one and not the other...

Anyway. It seems like your eating habits are fairly ok. And yes, u do need to cut down on your sweets(big time). Set up a cheat day(one per week only), but don't indulge too much on that day neither. Make sure you are drinking plenty of water. remember, dieting is all about balancing.

As far as cardio, which u are already doing(20 to 25 mins a day). but it seems like you still have quite a bit of fat on your body. So I would up the cardio time to 45 mins(4 times a week is ok). The cardio workout, plus weightlifting and a solid diet will definitely help you lose quite a bit of weight. Like I said, from the info you provided it seems like you are on the right path. Just need small adjustments.

[Mister Discotheque]

What kind of cardio do you do? When it comes to your body you can only do one thing at a time (lose weight or gain muscle). Gaining muscle, IMO, is much easier than losing weight for someone who is naturally "fat" (no offense). I would maintain muscle and trim down to a satisfactory weight, then bulk from there.

Also get more protein in your diet... it's harder to digest and will help burn fat. And cut out the sweets!!!! That is what is making you fat.