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Anonymous
How does my workout plan and diet look, /fit/?

Stats:
Height: 5'6"
Weight: 140lbs (63.5kg or 10 stone)
BF%: 20

Take note: Most of the compound exercises are 3x5 (sets x reps), the (semi)isolation exercises are 4x8.

I'm also on creatine (5g daily with orange juice)

Goals:
Hypertrophy (size and strength)
Reduce bodyfat percentage by 8%

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>> Anonymous
>>295791
CURLS FOR THE GURLS BRAH ! but seriously what's the point of doing three different types of curl ? If at least you were doing hammer curls i'd understand but meh...

I'd go for barbel lunges instead of dumbell ones but it's up to you. And if you do your squats correctly you will have difficulty doing the rest of the leg workout.

HIIT on threadmill is useles you can't speed it up lower it fast enought stick to threadmill or run outside.
>> Anonymous
Also chest and triceps goes on the same day, back and biceps or shoulder and biceps ( it's up to you.) goes on the same day.

Too much work on the triceps if you do them on the same day as chest keep only one exercise for them.
>> Anonymous
>>295791

HIIT outside. There is no other way.
>> Anonymous
>>295806
HIIT on skipping rope if the weather is bad, else HIIT outside.
>> Anonymous
>>295798
>HIIT on threadmill is useless you can't speed it up lower it fast enought stick to the bike or run outside.

Fixed, didn't take the time to recheck my post before submitting it.
>> Anonymous
nigger what the fuck is a seated bench


PRESS. lifting shit over your head is called a PRESS. laying on a bench and lifting shit above your chest is called a BENCH PRESS, or just BENCH.
>> Anonymous
OP here. Thanks for the feedback.

Points noted.

I'll stick to 1 curl per session and alternate exercises every session.

I did indeed switch to barbell lunges, but didn't change that in my workout plan, thanks though.

The treadmills at my gym have settings for speed intervals so the speed changes every 30 seconds.

The reason I set out the days like I did (shoulders/triceps, back/traps, etc) is because that's how I was advised to do it. What makes the combo's you suggested better?

Thanks.
>> Anonymous
OP again.

Feedback on the diet?

Thanks.
>> Anonymous
>>295823

diet seems good as far as i know, lol.

stick to skim milk though.
>> #green Anonymous
>>295802

>>Also chest and triceps goes on the same day, back and biceps or shoulder and biceps ( it's up to you.) goes on the same day.

The reason I set out the days like I did (shoulders/triceps, back/traps, etc) is because that's how I was advised to do it. What makes the combo's you suggested better?
>> Anonymous
>>295851

compound exercises involving the tris always involve the chest (push); compound exercises involving the bis always involve the lats (pull)
>> Anonymous
>>295851
When you're doing chest exercise bench/dips... ect the triceps is also worked in the meantime, That'S why it's recommended to do it on the same day ( chest/triceps) to be able to fully recover and also to push them to the max.

Same thing with back/biceps.
>> Anonymous
> OP

Thanks for the feedback, I've changed up my weight session days to the following:

Monday: Chest/Triceps
Wednesday: Back/Biceps
Friday: Shoulders/Traps
Saturday: Legs

Tricep/bicep's are now limited to 1-2 exercises per session. The rest of the exercises are the same. Sound OK?
>> Anonymous
Do standing overhead presses instead of the sitting shit


also chinups and MOAR FUCKING SQUATS

do as stronglifts 5x5'er and squat 3x a week

also moar oatmeal
>> Anonymous
>>295937

> OP

How do I fit 3x squats into a bodysplit...
>> Anonymous
Where the piss is your ab work?
>> Anonymous
>>296056
Don't listen to him.
>>295988
Piss off with your abs work, it can be done whenevr he wants, no need for a gym to do abs. Still don't overwork your abs,
>> Anonymous
>>296056
> OP

Everyone friggin' has abs, you just need to reduce BF% to make them show. Doing 500 sit-ups isn't going to do that. I'm hitting obliques and lower abs with compounds, that's enough. And reducing BF% with HIIT sessions.

Anything else guys?
>> Anonymous
>>296142
Nope you're all set now go lift. Oh and take before and after pics makes for good motivation.