Hi, newbie member here, made a post about corticosteroids some time ago maybe you'd remember me.

Been working out for the last 3 months and just changed my workout plan. Did it for a week and here I am to get some advice!

My info as detailed as possible;

Specific info; Have a chronic disease; Ulcerative Colitis, flared up in the end of my fifth week and I barely returned to how I was before my flareup, so the last 7 weeks weren't too efficient in terms of muscle gains. Also have hemorrhoids but they don't trouble me much.

I use corticosteroids (15-20 mgs per day) for the time being. In the process of tapering.

General info; I am 23 years old. I am 5'10(178 cm) 

Last time I had it checked, Tanita Body Composition Analzyer in my gym gave me these;

Weight; 66.9 kilograms.

BMR 6996 kJ, 1672 kcal

Fat% 15.5

Fat Mass 10.4 kg

Fat Free Mass 56,5 kg

TBW 41.4 kg (isn't that low according to normal range given by Tanita? I thought I was supposed to retain more water because of Prednisolone.)

My new program given to me by gym trainer after I complained how long my recovery process was. My old program was split into 2 parts, this one is split into 3 parts;

Day 1;

Chest Press, 3 sets 10 reps

Bench Dumbbell Fly, 3 sets 10 reps

Some bent over version of the dips machine excercise, my program isn't written in english and I couldn't find what this one is called, 3 sets, 10 reps

Butterfly, 3 sets 10 reps

Alternate Dumbbell, Curls 3 sets 10 reps

Hammer Curls, 3 sets 10 reps

Scot Curls(machine), 3 sets 10 reps

4 ab excercises of my choosing, all of them 3 sets 12 reps; Abdominal Mach, Crunches(on a bench), Dips Leg Raises, Roman Twists, Roman Chair Sit-Ups

Day 2; rest

Day 3

Military press(machine), 3 sets 10 reps

Dumbbell Alternative Front Raise, 3 sets 10 reps

Dumbbell Lateral Raise, 3 sets 10 reps

Barbell Shrung, 3 sets 10 reps

Standing Dumbbell Triceps Extension, 3 sets 10 reps

Bench Dips, 3 sets 12 reps

Dumbbell One-Arm Triceps Extension, 3 sets 10 reps

Again, 4 ab excercises

Day 4; rest

Day 5;

Seated Rowing Machine, 3 sets 10 reps

One Arm Dumbbell Rowing, 3 sets 10 reps

Hyper Extension, 3 sets 10 reps (with a 4 kg weight held on my chest)

Upperback Machine, 3 sets 10 reps

Leg Press, 3 sets 12 reps

Leg Extension, 3 sets 12 reps

Leg Curls, 3 sets 12 reps

Dumbbell Lunge, 3 sets 10 rep

Day 6; rest then repeat.

Questions;

1)I take a 45 seconds break between each set and excercise. Should breaks be shorter, longer or different depending on each excercise? Any tweak suggestions?

2) Am I targeting all parts of all muscle groups in this workout plan?

3) I want to burn some extra fat but I don't exactly know how that process works. Would, for instance, going to gym on my rest days and bcycling with low resistance levels for 40-45 minutes to burn some extra calories do my routine any harm?

4) I don't have a meal plan. I just try to take enough protein don't give much attention to the rest since it's hard for me to gain weight, I think due my disease. But the fat percentage of my trunk is 18 and my belly protrudes a bit, so is it required for me to watch my fat intake rather than trying to burn it?

I also don't know what goal to set for myself. I would prefer being more efficient with fitness in my daily routine though.

Hey Solitudent! Your routine looks pretty solid for your requirements. In answer to your questions...

1) 45 seconds is fine. Looks like your aim is to burn a little bit of fat/gain some muscle? Shorter rest periods are good for both, and because you don't have any strength work in there, you can stick with 45-60 second rest periods.

2) The only body part you seem to be directly missing is calves. Maybe add some standing or seated calf raises in there too. I would also add some squats if you can do them?

3) Extra cardio is definitely a good way to burn more fat. Maybe mix it up between some LISS (Low Intensity Steady State) cardio, and some HIIT (High Intensity Interval Training). LISS would be a cycling slow for 40-45 minutes. HIIT would be cycling as fast as you can for 1 minute, then going slow for 1 minute, then fast again, and repeating for around 20 minutes.

4) Fat doesn't make you fat, and you can't spot reduce body fat, those are two things you need to understand. To burn fat, you need to be burning more calories than your consuming. Have you watched the video on the @mealplan page?

Hope this helps!