Ive been keen to return to the gym and decided to return approximately two weeks ago. The goal is to lower my body fat and add some muscle mass.
The program I am doing is:
Bench Press 12 reps x 3 sets.
Incline Bench Press 12 reps x 3 sets.
Lat Pulldowns 12 reps x 3 sets.
Weighted Rows 12 reps x 3 sets.
Squats/Leg Presses 12 reps x 3 sets
Lunges 12 reps (each leg) x 3 sets.
Shoulder Press 12 reps x 3 sets.
I am also adding two exercises for (each) biceps and triceps.
The above program would be completed every second day, with a cardio day (HIIT) during the rest day.
The question I have, is this program going to work - ie: is the rest period sufficient between lifts, as an example a weight day on Monday and then Cardio on Tuesday and then back to weights on Wednesday?
I would be completing this program for approximately six weeks.
Should I be taking any supplements to lower the body fat, or should the cardio be enough along with the diet. Also with the amount of cardio, I am worried that I would be burning too much muscle.
Should I continue with this program?
Mate, good work on getting back into the gym. Well done, and hopefully you can achieve your goals.
To be honest, I think you need to break up your sessions. My advice would be as follows:
Your body needs more rest than 1 day between repeating the same session and muscles being targeted considering you are in the 8/10/12 reps for muscle building.
I would break it up using an agonist/antagonist split, i.e. first session chest and back second session (arms) bi's and tri's, third set (shoulders) delts and traps. Abs and core workout can be done at the same time as any of these sets.
Legs should be attached to either the 2nd or 3rd session, not the 1st due to body fuel depletion, or even give them a day for themselves.
You can do the HIIT inbetween days. Make sure you have 1 full rest day per week.
Also your body gets used to a workout in only 5 weeks time, so repeating the same repetitions, etc will see a dropoff in results and gains. Try to mix up the exercises/tempo/reps or rest to something new every 6 weeks. And after 3 cycles (15-18 weeks) you should try doing something completely different - heavy endurance or power lifting for e.g.
In terms of protein powder intake, aim for 22-25g of protein powder intake within 45 minutes of your workout. Your choice on the type but I recommend hydrolysed whey protein. You can take another 22-25g before bed too, but that is totally optional. Pre-workouts, etc in my opinion, don't waste you money. For breakfast I recommend a balanced muesli consisting of oats and dried fruits (or porridge). Tuna and ham are good on wholewheat bread for lunches. Fruit or a smoothie are good snacks throughout the day. Muesli bars can be ok as well but just watch the sugar intake. Chicken salad for dinner (personally I f**king hate rice).
Sorry this is a little rushed. Hope this advice helps.
