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  #1   ^
Old Fri, May-08-15, 14:28
xtarvc4 xtarvc4 is offline
New Member
Posts: 6
 
Plan: Custom
Stats: 285/270.6/180 Male 5"9
BF:
Progress: 14%
Location: Virginia
Default Gym Log

This is just a estimation of what I do per week. Just recently switching to a low carb diet the weight is going to shed off for the foreseeable future.

1 hour low intensity cardio is done every night via exercise bike or elliptical. Intensity is increased if I'm feeling strong.

Sets / Reps can vary from workout to workout, sometimes 3x8 other times 3x12

Mon - Flat Bench, Chest flys, Tri Extensions, Curls ,Inc. Dumbell Press

Tue - Squats, Leg Extensions, Leg Curls

Wed - Curls, Lat pull down, Seated Rows, Standing Rows, Forearms

Thur - Leg Extensions, Leg Curls, Abs

Fri - Flat Bench, Chest flys, Tri Extensions, Curls ,Inc. Dumbell Press

Sat - Squats, Leg Extensions, Leg Curls

Sun - Curls, Lat pull down, Seated Rows, Standing Rows, Forearms

Mon - Rest

Tue - Rest

Rinse and repeat. Have been making muscle gains, and small weight loss before switching to low carb, still expecting some muscle gains, strength gains and greater weight loss. If I'm showing any signs of soreness or fatigue I will take a day or two off if needed.

In case anyone was wondering it is definitely possible to put on muscle while on low carb diet, need to work hard have plenty of rest and keep your fats and proteins high. Especially if you are new to exercising

Cheers

Garrett
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  #2   ^
Old Sat, May-09-15, 15:14
LowcSpike LowcSpike is offline
Senior Member
Posts: 121
 
Plan: LC Paleo
Stats: 316/275/196 Male 72 Inches
BF:41%
Progress: 34%
Location: UK
Default

Quote:
Originally Posted by xtarvc4
This is just a estimation of what I do per week. Just recently switching to a low carb diet the weight is going to shed off for the foreseeable future.

1 hour low intensity cardio is done every night via exercise bike or elliptical. Intensity is increased if I'm feeling strong.

Sets / Reps can vary from workout to workout, sometimes 3x8 other times 3x12

Mon - Flat Bench, Chest flys, Tri Extensions, Curls ,Inc. Dumbell Press

Tue - Squats, Leg Extensions, Leg Curls

Wed - Curls, Lat pull down, Seated Rows, Standing Rows, Forearms

Thur - Leg Extensions, Leg Curls, Abs

Fri - Flat Bench, Chest flys, Tri Extensions, Curls ,Inc. Dumbell Press

Sat - Squats, Leg Extensions, Leg Curls

Sun - Curls, Lat pull down, Seated Rows, Standing Rows, Forearms

Mon - Rest

Tue - Rest

Rinse and repeat. Have been making muscle gains, and small weight loss before switching to low carb, still expecting some muscle gains, strength gains and greater weight loss. If I'm showing any signs of soreness or fatigue I will take a day or two off if needed.

In case anyone was wondering it is definitely possible to put on muscle while on low carb diet, need to work hard have plenty of rest and keep your fats and proteins high. Especially if you are new to exercising

Cheers

Garrett


Hello Garrett -

I can help you here as I am a fellow bodybuilder...

just to give you a quick background I have been bodybuilding for the past 15 years and have been Doing Atkins and basically keeping to under 20 grams of carbs generally for the last 13 years. My workouts are purely bodybuilding and martial arts and IU used to work for GNC as a product specialist in Bodybuilding and fat loss so hopefulllllyy I might be able to help :-)

So the short answer to your question is a factual "yes" it can be done ..no problem at all.

Your workout is a two day split variation which can work well for some however may I give you my (respectful) thoughts on this if you are looking to bulk?

So the workout you got is a really good one, in fact I used to do a very similar thing myself. However you will probably be over-training most of your core muscle groups unfortunately for what your looking to do.

What I mean is that you need a bit more spacing in your workout because of the nature of the way your training ( it looks like you are going 6 days straight then resting up for 2 days) it would be better (in the nicest possible way) to do maybe a five day split instead It needs to work around your job/life too but the one below is what I am doing currently and I am gaining muscle percentages and losing actual fat percentage too! ( the holy grail some say)

Mon - Legs

Tue - Chest +Abs

Wed - Back

Thur - Shoulder + Abs

Fri - Biceps + Triceps

Sat + Sun - Cardio Only with Abs on one of those days


you know how it is though..everyone is different and without seeing your diet in depth and having all your current stats its hard to put together an exact PT Plan for you however the above will give you plenty of time to heal up (and grow those all important new muscle fibers) and keep training :-)

Let me know if you want any other help?

Stephen
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  #3   ^
Old Mon, Jan-30-17, 02:54
leedj leedj is offline
Registered Member
Posts: 28
 
Plan: atkins
Stats: 225/218/150 Male 6.0
BF:72%
Progress: 9%
Location: spain england
Default

hey LOVE your reply I keep getting told int not possible to do both lose weight and gaining muscle I'm on 6 days a week gym 15 g carbs and 250g protein
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