I started at 187 pounds with a big gut and hit the gym in January, as well as watching calories on MyFitnessPal. I am now 156 pounds, and I am not worried about my weight in pounds, but focused on my body fat percentage (I believe I am around 20%). I started running in April with a goal of 6mph, and I can now run up to 7.5mph. I then started lifting with a mix of free weights in May, along with my running.
I would run every day, and lift every other day. I have increased my protein count, and reduced my carb intake. I have also changed my routine to working on lifting M, W, F and running on T, TH, and S. I would really like to reduce my body fat more and build more muscle, and get the elusive six pack (I also do a bunch of crunches on lift days). My question is, am I doing too much lifting in one day, and is the running effecting me? Should I reduce my running and spread out my muscle groups over the whole week? I'm going on 33 years old and have dropped almost two waist sizes (right around 34 inch waist). My current arm measurement is 13". I'm no arnold, but I am getting in shape. I currently consume around 1300 calories without exercise and around 1500-1700 after exercise. I believe I have hit a plateau because I bounce between 156-157 and only see minor gains in lifting. Any advice on the best approach would be helpful. Thanks.
On average on my lifting days I usually do:
3 sets of 10 reps with weights going from 90-150 pounds benching on the smith machine
3 sets of 10 reps on machine assisted pull ups
3 sets of 20-30 reps 250-380 lbs. on leg press
3 sets of 10-25 reps 20-35 lbs. dumbbell curls standing free weights
3 sets of 10-20 reps 150-200 lbs lat pull down
3 sets of 10-20 reps on 50-125 pounds on preacher curls
3 sets of 10-20 reps of 100-140 overhead press
2 sets of 10 reps 50 lbs. on overhead barbell free weight
I would run every day, and lift every other day. I have increased my protein count, and reduced my carb intake. I have also changed my routine to working on lifting M, W, F and running on T, TH, and S. I would really like to reduce my body fat more and build more muscle, and get the elusive six pack (I also do a bunch of crunches on lift days). My question is, am I doing too much lifting in one day, and is the running effecting me? Should I reduce my running and spread out my muscle groups over the whole week? I'm going on 33 years old and have dropped almost two waist sizes (right around 34 inch waist). My current arm measurement is 13". I'm no arnold, but I am getting in shape. I currently consume around 1300 calories without exercise and around 1500-1700 after exercise. I believe I have hit a plateau because I bounce between 156-157 and only see minor gains in lifting. Any advice on the best approach would be helpful. Thanks.
On average on my lifting days I usually do:
3 sets of 10 reps with weights going from 90-150 pounds benching on the smith machine
3 sets of 10 reps on machine assisted pull ups
3 sets of 20-30 reps 250-380 lbs. on leg press
3 sets of 10-25 reps 20-35 lbs. dumbbell curls standing free weights
3 sets of 10-20 reps 150-200 lbs lat pull down
3 sets of 10-20 reps on 50-125 pounds on preacher curls
3 sets of 10-20 reps of 100-140 overhead press
2 sets of 10 reps 50 lbs. on overhead barbell free weight
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