newlyconverted101
New member
Hi, I’m trying to optimise my workout routine to better meet my goals, as I find that I’m not really seeing a significant progress after 3 months. I appreciate your honest feedback.
Profile:
30M, 5’9”, dry BW 165lb, BMI 24.4, former marathoner but now skinny fat, ~100g daily protein consumption (protein intake limited by kidney condition)
Priority:
1) lose visceral fat / central obesity
2) maintain muscle mass
Current routine:
Everyday, I try to hit the gym for at least an hour to maintain it as a healthy habit. After much experimenting, I’ve simplified to push day or pull day for lifting portion, plus HIIT day or slow-burn day for a cardio portion. Thus, each day, I’m doing a push or a pull, plus a HIIT or slow-burn cardio.
LIFTING PORTION (warm-up -> 5x5 -> 1x8)
Push day:
- bench press (55lb each side)
- overhead barbell press (25lb each side)
- incline dumbbell bench press (55lb dumbbells) or skullcrusher
Pull day:
- seated cable low row (70)
- standing tricep cable pull-down (70)
- seated cable lat pull-down (70) or bodyweight pull-up
- bent-over barbell row (30lb each side)
CARDIO PORTION
HIIT day:
- treadmill: incline 1.0, 5-min warmup, then alternating 60sec sprint (9.5mph) with 180sec jog (6.0mph) for a total of 30min
Slow-burn day:
- stationary bike: steady resistance, 500-600kcal loss for 45min-60min
OR
- treadmill: incline 1.0, 5-mom warmup, then steady run at 7.5mph for 30-45min
Profile:
30M, 5’9”, dry BW 165lb, BMI 24.4, former marathoner but now skinny fat, ~100g daily protein consumption (protein intake limited by kidney condition)
Priority:
1) lose visceral fat / central obesity
2) maintain muscle mass
Current routine:
Everyday, I try to hit the gym for at least an hour to maintain it as a healthy habit. After much experimenting, I’ve simplified to push day or pull day for lifting portion, plus HIIT day or slow-burn day for a cardio portion. Thus, each day, I’m doing a push or a pull, plus a HIIT or slow-burn cardio.
LIFTING PORTION (warm-up -> 5x5 -> 1x8)
Push day:
- bench press (55lb each side)
- overhead barbell press (25lb each side)
- incline dumbbell bench press (55lb dumbbells) or skullcrusher
Pull day:
- seated cable low row (70)
- standing tricep cable pull-down (70)
- seated cable lat pull-down (70) or bodyweight pull-up
- bent-over barbell row (30lb each side)
CARDIO PORTION
HIIT day:
- treadmill: incline 1.0, 5-min warmup, then alternating 60sec sprint (9.5mph) with 180sec jog (6.0mph) for a total of 30min
Slow-burn day:
- stationary bike: steady resistance, 500-600kcal loss for 45min-60min
OR
- treadmill: incline 1.0, 5-mom warmup, then steady run at 7.5mph for 30-45min