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Is the following routine okay.(Criqique Plz)9840

OmaRX private msg quote post Address this user
Hi, guys. Amazing community you guys have here. Plz critique my diet.
Day 1. Power Day. Chest/Back
Day 2. Off/Light Cardio
Day 3. Power Day Shoulders/Triceps/Biceps
Day 4. Power Day Legs.
Day 5. Hypertrophy- Chest/shoulders/Tri
Day 6. Hypertrophy- Backs/Biceps/Legs
Day 7 Off.

Goal. Lose fat while gaining muscle.

1 rep max. lbs
150 @ Bench
126 @ Smith Squat
96 @ Front Should Press
179 @ Dead lift.


My height 183cm. Wt 181 Lbs. Body type skinny fat.

.
New guy here. Thanks for help.
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SwoleAnimal private msg quote post Address this user
NOPE! Terrible! neggged












jk its GREAT!!!









jk its ok man..
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NorIda private msg quote post Address this user
No, no, and no.


Might as well just do Phat

http://www.simplyshredded.com/mega-feature-layne-norton-training-series-full-powerhypertrophy-routine-updated-2011.html

It is HIGHLY unlikely, and nearly impossible to lose fat and gain muscle at the same time. so pick one. Your diet is going to be more crucial than your training routine.
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_RudeCrew private msg quote post Address this user
I agree with @NorIda

Run PHAT
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OmaRX private msg quote post Address this user
Thanks for comments
@Norlda. Already red the whole article 3/4 times before starting this routine.

I was actually anticipating such reactions. But with 2 days off and 2 days just for Legs you can only get 3 Days for all other muscles with PHAT.
I've been on my current routine for 6 weeks. And my body was in pain in the 3rd week but in the above article Layne Norton stated to PUSH-THROUGH and i did and in the 5th week i was fine.
The 2nd thing that came to my mind was that Mr Norton was really trying to put mass on his legs so MAYBE thats why he wrote the above routine, you know according to his needs.

Any comments???
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sriram private msg quote post Address this user
Quote:
Originally Posted by OmaRX
But with 2 days off and 2 days just for Legs you can only get 3 Days for all other muscles with PHAT.


Your 'lower-body' is compromised by your legs. Your lower-body is half your body. So if 1/3 of the days you workout are focused exclusively on legs...that makes perfect sense.

A lot of the members on this forum swear by PHAT and they are seasoned lifters (power-lifters, bodybuilders). Take their word for it, PHAT works.

In addition, your squat is less than your benchpress. The ratio (as per @eknight) is 4:3:2 with deadlift:squat:benchpress for the major lifts. In other words, your squat NEEDS to be more than your benchpress. I am guessing you're starting out and are experimenting with routines. Believe me, I tried that too, but it is better to jump on routines that work. If you want to switch things up try Wendler's 5-3-1 or StrongLifts 5x5.

In addition, you cannot gain muscles AND lose bodyfat. To gain muscle you require a caloric surplus (eating more calories than your body expands). To lose bodyfat you require a caloric deficit (eating less calories than your body expands).

Find your basal caloric intake here

Use Harris-Benedict Formula
Choose fat-loss (Cautious is perhaps best)
Textbook >> 20% Fat|50% Carb|30% Protein

Oh, and just a small pet peeve, it is Doctor Norton.

Good luck.
Post 6 IP   flag post
OmaRX private msg quote post Address this user
Thanks @sriram
b/w the fat loss or muscle gain, i would definitely go with muscle gain. Again, i am skinny fat. (You can't notice my pudgy areas when i am fully clothed).
YES, i am starting new and will read about the above mentioned programs.

Thanks for that IIFYM link. Looks very thorough and helpful.
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Azzdog18 private msg quote post Address this user
Quote:
Originally Posted by OmaRX

126 @ Smith Squat


Smiiiiiiiiith Squat???
Squat properly you must
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Highdeas private msg quote post Address this user
- "Hi, guys. Amazing community you guys have here. Plz critique my diet.
Day 1. Power Day. Chest/Back
Day 2. Off/Light Cardio
Day 3. Power Day Shoulders/Triceps/Biceps
Day 4. Power Day Legs.
Day 5. Hypertrophy- Chest/shoulders/Tri
Day 6. Hypertrophy- Backs/Biceps/Legs
Day 7 Off.

Goal. Lose fat while gaining muscle.

1 rep max. lbs
150 @ Bench
126 @ Smith Squat
96 @ Front Should Press
179 @ Dead lift.


My height 183cm. Wt 181 Lbs. Body type skinny fat.

.
New guy here. Thanks for help."

Last I checked diet is what you eat but I see no food except a training routine. As others suggested do PHAT, it's killer, hard at the beginning but you'll fall in love.
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OmaRX private msg quote post Address this user
Well finally i found the bbforum thread (that is how i came to know about the PHAT and Layne Norton method in the 1st place)

http://forum.bodybuilding.com/showthread.php?t=124505841


I have left the above routine and now doing the traditional PHAT.

But i gotta tell you i don't like leg workout alot. i think my heartbeat goes above 200 on later sets of the workout. BUT POWER upper body is sooooooooooooooo awesome and hard. Its seems easy until it becomes excruciating.


Ps: I red somewhere and Dead lifts should be on the leg day. My Q' is what kind of dead lifts. Stiff legged or normal.
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pandasashi private msg quote post Address this user
how long you been lifting?
im guessing not long since your deads are lower than bodyweight..just run a simple 5X5 for now, get your strength up. after a few months start something harder like phat
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