right im new here so go easy on me haha,right i currently weight 210 lbs (15 stone) im 5,7 and 20 years old.quite active as i play rugby once a week and also train in the gym 3-5 times.i aint got no set routine i either get on the weights,or just do some cardio.


i wanna change this i wanna get meself in shape as im quite flabby upper body wise. i am a stocky lad fair build so i was thinking to gettin down to about 185 pounds, and healthy and strong,and be alot fitter as ill need this for my rugby and also upper body strengh,i dont wanna build and go bigger muscle wise.i wanna maintaine my muscle mass but cut down drasticly on my bf% which is currently 32.1% roughly.

what would you guys say i should be targettin my bf% at? i did a body composition analyzer in the gym these are the results...

bmi 32.8
bmr 2094 kcals
impendance 477
fat % 32.1
fat mass 4 stone 11.2lb
ffm 10 st 2.4lb
tbw 7 stone 6.2lb
desirable range - fat % 8-20
fat mass 12 stone 7.6lb


what ever all they are ^^ haha

i written meself a routine out and a diet im gonna try and stick at, i know it aint gonna be spot on so any advice on it would be much appreciated.ill paste that into the thread at the end,



so basicually im having a good routine to stick at,and a good easy diet to follow as bein male i aint the most adventurous of cooks,sayin that i cant even cook anyway haha so simple foods all the better lol!!

heres the routine and diet folks.


-Weight traning and Cardio routine-


Monday - + Ten minute cardio warmup.
+ Fullbody workout (2 exercises on each body part)
+ 20 mins light cardio
+Press up's + Sit up's (pyramids)

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Tuesday - + 50 minutes intense cardio - 10 minutes fast jog
- 20 minutes cross runner
- 5 minutes rowing machine
- 5 minutes stepper
- 5 minutes bike
- 5 minutes fast jog


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Wednesday - + Ten minute cardio warmup.
+ Fullbody workout (2 exercises on each body part)
+ 20 mins light cardio
+ Press up's + Sit up's (pyramids)

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Thursday - + HIIT 20 minutes running or bikein
+ 30 minutes swimming

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Friday - + 50 minutes intense cardio- 10 minutes fast jog
- 20 minutes cross runner
- 5 minutes rowing machine
- 5 minutes stepper
- 5 minutes bike
- 5 minutes fast jog
---------------------------------------------------------------------------------------------
-Diet Plan-



Meal 1 (Breakfast) - bowl or poridge

Meal 2 (Snack) - Atimel Yogurt 1 apple 1 banana

Meal 3 (dinner) - 2 tins of tuna light salad 1 round of whole wheat bread

Meal 4 - protein shake 1 orange

Meal 5 (Tea) - Steamed vegis red meat



the fullbody exercises will be probably
chest - bench press / flies
back - lat pull downs / seated row
shoulders - shoulder press / front dumbell raises
biceps - 21's
legs - squats / lunges
triceps - dips


so all the advice i can get is welcome remember my goal is weight loss but to keep my muscle mass and gain strengh without going any bigger,thanks in advance!

Im curious about the variations in the cardio. Is that just to make it not boring or is there any benefit to it?

its just basicually to split it up abit mate i dont mind the cross runner to much

but i also think if i split it up abit i will give it more for the short time im on the cardio machine

Yeah thats what I figured. You should check out the HIIT portion of the Running/Cycling forum, and this post in particular:
http://training.fitness.com/high-int...ned-18503.html

cheers,you think i should replace one of the 50 min cardio sessions with another hiit session then so im doin 2 hiit sessions a week and 1 50 min cardio ?

also what other cardio machines are good for hiit?

2 Times a week sounds good. Thats what I usually do, but Im no expert.

As for HIIT on machines-
http://training.fitness.com/high-int...ble-21370.html

http://training.fitness.com/high-int...gym-20613.html

cheers mate ill give them a read now.