Best way to get rid of my handles

Quote from gunslinger:

Okay so I weighed in on aUG 21, at 181lbs 5'10".

I worked out 3 days on 1 off 3 days on. Two body parts a day, each part twice a week. Treadmill 4x (24mins avg 6.0), abs 3x week.

Diet- 5 meals, breakfast usually granola and yogurt; snack usually PBJ or carnation breakfast drink; lunch turkey or chicken; snack protein shake/bar; dinner salad, veg turkey, chicken or fish

1/2 gallon water/day

weighed myself today down to 180 (still 5'10") but lost a belt size.

Any comments?
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1. I would cut back on the treadmill to 3x and increase your workout to 45 minutes (you generally need at least 20 minutes to ignite the real fat burning).

2. How many reps are you doing per muscle group? Doesn't seem like enough to me... are you breaking a sweat while you lift? One set of repetitions is not enough.

3. Even at 5'10", your weight could be reasonable at the upper end of the range. What is your body fat percentage? Either use calipers, or find a tank where you can get it measured more precisely.
 
Quote from austinp:

<b>riskarb</b>, if we're ever at the same event anywhere we'll be knocking tongs reaching for the exact-same foods on the buffet table together :>)
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Yea, at least someone is making sense. =)

Gunslinger: Up the water to at least a gallon. A 3day split will add lean mass. One set is worthless.

Day 1:

Back: reverse pec dec, good mornings, rows, deads
Shoulders: overhead press, seated precor or hammer
Biceps/forearms: straight bar curl, 21s, dumbbell hammer curls

Day 4:

Chest: Various bench exercises
Triceps: [see above], weighted dips

Day 7:

Legs: ass to ground squats, sled, extensions, calf raises, etc...


Fit abs in wherever you can. 5x5 set/rep sequence is good for most.
 
Quote from LivermoresGhost:

1. I would cut back on the treadmill to 3x and increase your workout to 45 minutes (you generally need at least 20 minutes to ignite the real fat burning).

2. How many reps are you doing per muscle group? Doesn't seem like enough to me... are you breaking a sweat while you lift? One set of repetitions is not enough.

3. Even at 5'10", your weight could be reasonable at the upper end of the range. What is your body fat percentage? Either use calipers, or find a tank where you can get it measured more precisely.
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1. Agreed, but at this point 24 mins, is my limit
2. about 100-120 reps large muscles,,,72 reps small muscles
3. I'd say my BF is about 12.5-15%,,,I have gotten done about 3 yrs ago, let go a little since then
 
Quote from riskarb:

Yea, at least someone is making sense. =)

Gunslinger: Up the water to at least a gallon. A 3day split will add lean mass. One set is worthless.

Day 1:

Back: reverse pec dec, good mornings, rows, deads
Shoulders: overhead press, seated precor or hammer
Biceps/forearms: straight bar curl, 21s, dumbbell hammer curls

Day 4:

Chest: Various bench exercises
Triceps: [see above], weighted dips

Day 7:

Legs: ass to ground squats, sled, extensions, calf raises, etc...


Fit abs in wherever you can. 5x5 set/rep sequence is good for most.
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I do most of those, except gmorn, deadlifts, and Im lucky to be parallel on squats

No traps or lats?
 
Quote from gunslinger:

I do most of those, except gmorn, deadlifts, and Im lucky to be parallel on squats

No traps or lats?
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The overheads take care of the traps as a compound exercise, but you can add shrugs as well. Lats are served adequately with rows and reverse chest fly [face the machine].

Don't let ego drive your w/o. Drop the weight on the squats and go ass to ground, or as close as you can get. Hits the hams, glutes and lower back. Parallel doesn't stress the CNS. Go deep on the leg press if you cannot go ATG.
 
Well first of all, you'd have to be a real fucking idiot not to use some chalk

Second, what the hell do you need a spotter for Nancy? That was less than 300....

Third, if you're gonna use a spotter, get someone who knows how to control the damn bar, oh and by the way, a spotter who can't control 300 lbs shouldn't even be there...complete fucking idiot.

Fourth, If you can't "break" the weight once on your own, you shouldn't be trying it...

Fifth, I doubt that the person in the vid was you...but if it was, get some gloves...and a belt..

as you can tell, nothing pisses me off more than gym injuries due to stupidity....

I apologize but when I watch that video, that is what I am thinking...


Edit:

We can go on to the military press or the leg press whenever you are ready..
 
Quote from PoundTheRock:

So, given this routine, how would you improve it? Anything obviously wrong? I'm especially interested in supplementation.
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Good diet and routine, if a bit austere on the diet. I would look to up the protein by 50% due to the cardio frequency. I peg you at 115 grams of protein per day. That cardio routine is fairly catabolic, and you're hitting the weights frequently.

Whey protein is so quickly digested that uptake to lean muscle and repair takes a backseat to replenishing liver glycogen. I would recommend a slower digesting protein, such as pure egg white.

Supplementation would fill many pages of this thread. There is a supplement cocktail that I won't live without.

Acetyl L Carnitine [ALCAR]; 3g daily
Idebenone or Co-Q10; 100mg or 300mg daily
r-Lipoic acid [+biotin] & r-Dihydrolipoic acid; 300mg + 100mg daily
Delta Tocotrienol; 80mg daily

ALCAR can be bought in bulk powder. The Idebenone is very difficult to find outside of Japan, but I buy it from my bulk ALCAR source. The r-LA, r-DHLA and Delta-T are available from www.geronova.com "Mito Gold"

The Idebenone is a unimodal antioxidant, among other benefits. Co-Q10 can invert to oxidative under stress, but isn't an issue if taken with ALA due to its high ORAC.
 
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