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  • 11-13-17, 9:05 am (EST)

    2 a day workouts

    November 13, 2017, 9:05 am

    I am currently not working and want to continue my gains and get leaner. I have been doing the 12 week transformation challenge as a morning routine. then added the 12 week summer shred routine as an evening routine. I also do 30 minutes of cardio on the bike. 

    My question is, Is this a good routine? what would be better?

    -David

  • 11-13-17, 2:21 pm (EST)

    2 a day workouts

    November 13, 2017, 2:21 pm
    Posted by: SquashFat

    I am currently not working and want to continue my gains and get leaner. I have been doing the 12 week transformation challenge as a morning routine. then added the 12 week summer shred routine as an evening routine. I also do 30 minutes of cardio on the bike. 

    My question is, Is this a good routine? what would be better?

    -David

    It is hard to make good quality muscle gains AND get leaner. Especially when training that much, focus on one or the other is my best advice. Your calories / macros will be the key to either, so what are your macros like ?

    William Steinset
    MS Athelete / Super Hermanite
    SHF

  • 11-13-17, 4:00 pm (EST)

    2 a day workouts

    November 13, 2017, 4:00 pm

    I have not figured my macros yet. Ive never been good at watching my diet that closely.

  • 11-13-17, 4:21 pm (EST)

    2 a day workouts

    November 13, 2017, 4:21 pm
    Posted by: William_Steinset

    It is hard to make good quality muscle gains AND get leaner. Especially when training that much, focus on one or the other is my best advice. Your calories / macros will be the key to either, so what are your macros like ?

    looks like my BMR at rest is 1766 and in motion is 2738 I'm not really sure where to go from there.

  • 11-13-17, 4:23 pm (EST)

    2 a day workouts

    November 13, 2017, 4:23 pm

    Right now I am sitting at about 15% body fat 176 pounds (26.4 pounds of fat)

  • 11-13-17, 4:51 pm (EST)

    2 a day workouts

    November 13, 2017, 4:51 pm
    Posted by: SquashFat

    I have not figured my macros yet. Ive never been good at watching my diet that closely.

    your diet is much more important than your training for reaching any goal that you have. I suggest building a mealplan so that you can start working towards your goals.

     

     

    William Steinset
    MS Athelete / Super Hermanite
    SHF

  • 11-13-17, 4:56 pm (EST)

    2 a day workouts

    November 13, 2017, 4:56 pm
    Posted by: SquashFat

    looks like my BMR at rest is 1766 and in motion is 2738 I'm not really sure where to go from there.

    Did you get these numbers from the @mealplan page? You should also be able to get some macros with the calculator as well. What is your main goal? Get some macros for your goal and then post them here if you need some help adjusting them 😊 

     

    Sitting at 15% bodyfat would make it OK for you to go into a lean mass phase.. if you are a newbie you might be able to do both (lose fat while gaining muscle).

     

    Also.. are you doing the home program in the morning, and the PPL split at night? Or the other way around, or different programs?

    Need 1 on 1 coaching? Send me a direct message to learn more!

  • 11-13-17, 5:14 pm (EST)

    2 a day workouts

    November 13, 2017, 5:14 pm
    Posted by: Scott_Herman

    Did you get these numbers from the @mealplan page? You should also be able to get some macros with the calculator as well. What is your main goal? Get some macros for your goal and then post them here if you need some help adjusting them 😊 

     

    Sitting at 15% bodyfat would make it OK for you to go into a lean mass phase.. if you are a newbie you might be able to do both (lose fat while gaining muscle).

     

    Also.. are you doing the home program in the morning, and the PPL split at night? Or the other way around, or different programs?

    BMR CALCULATION Weight : 176 Pounds Height :

    5 Feet 9 Inch Age : 40 Exercises :

    Moderate exercise or sports 3-5 days a week

    Sex : Male

    BMR at Rest : 1766.78

    BMR in Motion : 2738.51

    MACRO CALCULATION Goal : Fat Loss

    Bodyfat % : 10

    Grams of Protein : 1

    Grams of Fat : 0.35

    Calorie Goal : 2489

    Protien Intake Goal : 158

    Fat Intake Goal : 55

    Carbohydrate Intake Goal : 340

     

    I have been doing the 12 week transformation challenge as a morning routine.

    Then added the 12 week summer shred routine as an evening routine.

    I also do 30 minutes of cardio on the bike. 

  • 11-13-17, 5:37 pm (EST)

    2 a day workouts

    November 13, 2017, 5:37 pm
    Posted by: SquashFat

    BMR CALCULATION Weight : 176 Pounds Height :

    5 Feet 9 Inch Age : 40 Exercises :

    Moderate exercise or sports 3-5 days a week

    Sex : Male

    BMR at Rest : 1766.78

    BMR in Motion : 2738.51

    MACRO CALCULATION Goal : Fat Loss

    Bodyfat % : 10

    Grams of Protein : 1

    Grams of Fat : 0.35

    Calorie Goal : 2489

    Protien Intake Goal : 158

    Fat Intake Goal : 55

    Carbohydrate Intake Goal : 340

     

    I have been doing the 12 week transformation challenge as a morning routine.

    Then added the 12 week summer shred routine as an evening routine.

    I also do 30 minutes of cardio on the bike. 

    OK so those numbers need a little adjusting. I suggest bumping protein up to at least 1.2g-1.5g per pound of lean body weight (which is about 150lbs for you).

     

    Then we definitely want the fat higher as well, and that all means we can lower carbs which will be good for you when it comes to dropping some fat. Maybe try these numbers...

     

    Protein: 200g

    Carbs: 200g

    Fat: 100g

     

    Total Calories = 2500

     

    Try these as a starting point, and then you still have room to increase protein a bit (could go up to 225g) and even fat could go up a little more in order to reduce carbs as well.

     

    Thoughts?

     

    In terms of your workouts.. which transformation challenge are you doing? Is it the home program from this year, or the PPL split from last year?

     

    With your cardio I would also suggest switching from 30 minutes daily to doing 15-20 minutes of HIIT 2-3 times week.. maybe HIIT twice and a 30 minute session once. If you're doing the home program in the morning, that is a form of HIIT so you wouldn't need as much cardio, theoretically.

    Need 1 on 1 coaching? Send me a direct message to learn more!

  • 11-13-17, 6:07 pm (EST)

    2 a day workouts

    November 13, 2017, 6:07 pm
    Posted by: Scott_Herman

    OK so those numbers need a little adjusting. I suggest bumping protein up to at least 1.2g-1.5g per pound of lean body weight (which is about 150lbs for you).

     

    Then we definitely want the fat higher as well, and that all means we can lower carbs which will be good for you when it comes to dropping some fat. Maybe try these numbers...

     

    Protein: 200g

    Carbs: 200g

    Fat: 100g

     

    Total Calories = 2500

     

    Try these as a starting point, and then you still have room to increase protein a bit (could go up to 225g) and even fat could go up a little more in order to reduce carbs as well.

     

    Thoughts?

     

    In terms of your workouts.. which transformation challenge are you doing? Is it the home program from this year, or the PPL split from last year?

     

    With your cardio I would also suggest switching from 30 minutes daily to doing 15-20 minutes of HIIT 2-3 times week.. maybe HIIT twice and a 30 minute session once. If you're doing the home program in the morning, that is a form of HIIT so you wouldn't need as much cardio, theoretically.

    Morning workout:

     

    it is the 5 day split

    day 1: chest tri and abs

    day 2: back bi and obliques

    day 3: quads traps and glutes

    day 4: hams calves and shoulders

    day 5: abs and obliques

    -----

     

    Evening Workout:

     

    home program

    day 1: upper body

    day 2: lower body

    day 3: abs and obliques

     

    do I need to flip these routines? Is there a better routine for what I am doing?

     

    also, since I have been doing two a days, I have been taking a rest day every 4th day.

  • 11-13-17, 6:21 pm (EST)

    2 a day workouts

    November 13, 2017, 6:21 pm

    As new as I am to using the Macros, I am all for going with your suggestion of 200 200 100. now I just have to figure out a meal plan! lol.......

  • 11-13-17, 10:20 pm (EST)

    2 a day workouts

    November 13, 2017, 10:20 pm
    Posted by: SquashFat

    Morning workout:

     

    it is the 5 day split

    day 1: chest tri and abs

    day 2: back bi and obliques

    day 3: quads traps and glutes

    day 4: hams calves and shoulders

    day 5: abs and obliques

    -----

     

    Evening Workout:

     

    home program

    day 1: upper body

    day 2: lower body

    day 3: abs and obliques

     

    do I need to flip these routines? Is there a better routine for what I am doing?

     

    also, since I have been doing two a days, I have been taking a rest day every 4th day.

    OK. No you don't need to flip them.. I just wanted to check if you were doing the home program 😊 It's fine to be doing both of those workouts, and it should mean you won't need as much HIIT cardio, because you are doing HIIT circuits with the home program.

     

    I would add in maybe 2 days of 15-20 minutes of HIIT instead of your 30 minutes on the bike (so that could be 1 minute biking fast, 1 minute biking slow for 15-20 minutes). Then maybe do the 30 minute bike session as active recovery on your off day.

     

    Along with your new macros that should help you start to see the fat go down for sure! If you download the @mealplan app you can use that to search for foods to fill your diet or look at ready made plans as well! πŸ’ͺ 

    Need 1 on 1 coaching? Send me a direct message to learn more!

  • 11-13-17, 10:43 pm (EST)

    2 a day workouts

    November 13, 2017, 10:43 pm

    Thank you very much Scott! and Thank you William! I really appreciate the help and feedback. I will get the meal plan app and see what I can do to track and plan my meals. I cant wait to track the results! :)

  • 11-14-17, 5:09 pm (EST)

    2 a day workouts

    November 14, 2017, 5:09 pm
    Posted by: SquashFat

    Thank you very much Scott! and Thank you William! I really appreciate the help and feedback. I will get the meal plan app and see what I can do to track and plan my meals. I cant wait to track the results! :)

    No problem, make sure to make a few posts to let us know how you are doing ! Good luck !

    William Steinset
    MS Athelete / Super Hermanite
    SHF

  • 11-14-17, 10:50 pm (EST)

    2 a day workouts

    November 14, 2017, 10:50 pm
    Posted by: SquashFat

    Thank you very much Scott! and Thank you William! I really appreciate the help and feedback. I will get the meal plan app and see what I can do to track and plan my meals. I cant wait to track the results! :)

    Happy to help David!! Can't wait to see your results! 😁 πŸ’ͺ 

    Need 1 on 1 coaching? Send me a direct message to learn more!

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