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Anonymous
OP: I don't like your workout plan, but I like your diet concept--very natural and healthy. Whey shakes are more for recovery than bulking up, so take this into consideration. This leads me to my criticisms of your plan.
You are trying to build muscle mass, so why are you brutalizing your upper body the first few days and then doing a day of lower body and one final day of endurance? That's not how it works. You need to work your upper body one day and your lower body the next, because a big part of gaining mass is letting your body rest and create that mass, and you need to be working both an equal amount. You've got the right kind of exercises, but what you do is have the alternation I mentioned but (very) gradually increase the intensity (ie more reps/more variety). Endurance training is not a one day a week and you're set affair--you need to do it 4-7 days a week to keep your cardio system strong and your weight loss down. Also, don't be an idiot and do all the shit you wrote down when you start; you're just setting yourself up for failure if you do that. If you go easy at first, your body will let you know when it's time to increase intensity. E.g., one day you'll do 20 push-ups and be strained, and 4 weeks later you'll do 20 push-ups and feel like you are just getting warmed up. I recommend starting with one rep set and then increasing your sets by 1 every Monday (or day of your choice), and then when you get stronger, add more variety. Good luck.
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