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Go look up Athlean X on his site or look him up on you tube and just follow him. You can educate yourself on his material.
I don't think people here have the time to break out your workout plan and diet and do a full scale analysis if you don't know what the core is, why people weigh more and have a lower bf%, etc and keep throwing back questions. Most people charge for that kind of time and true and helpful break down. The posters here are not going to tailor a work out and eating plan for other posters other than general information.
I think you need more days at the gym and more compound exercises.
I do legs twice a week, start with front squat, 4 sets of 12 with increasing weights, then one set of 6 with higher rep. Then move to either back squats or deadlifts. Another 6 sets, stats with 12 reps and then go down. When all the 10-11 sets are done I move to single leg exercises or machines. Upper body is pull up, chin up, bench, etc. Rarely to curls unless I really have extra time to kill.
In between all those sets, I do abs. I am way over 50 now.
I am on a 3 day program recommended on BB site. I work 10 hour shifts on other days so no time/energy. Did you look at my training that I posted? I do hit legs twice a week. I also use Strong app to track my weights and reps.
Check out the "Snake Diet" YouTube channel. The guy is a personal trainer. If you are offended by a lot of harsh language then you might not want to watch it.
Go look up Athlean X on his site or look him up on you tube and just follow him. You can educate yourself on his material.
I don't think people here have the time to break out your workout plan and diet and do a full scale analysis if you don't know what the core is, why people weigh more and have a lower bf%, etc and keep throwing back questions. Most people charge for that kind of time and true and helpful break down. The posters here are not going to tailor a work out and eating plan for other posters other than general information.
Yes, been on Athlean X for years by Jeff. I follow others too. Each person has different advice.
Check out the "Snake Diet" YouTube channel. The guy is a personal trainer. If you are offended by a lot of harsh language then you might not want to watch it.
Why would you work out abs everyday when you don't work out other muscles everyday? Abdominal muscles are no different than other muscles and need recovery time.
People have different opinions about abs. Some trainers say you don't have to train abs, that compound exercises like squats and deadlifts train abs. Other people like Jeff Cavaliere at ATHLEAN-X says:
Quote:
You can train abs 5-6 times per week or even daily, for no more than 10 minutes at a time.
Why would you work out abs everyday when you don't work out other muscles everyday? Abdominal muscles are no different than other muscles and need recovery time.
People have different opinions about abs. Some trainers say you don't have to train abs, that compound exercises like squats and deadlifts train abs. Other people like Jeff Cavaliere at ATHLEAN-X says:
Location: Formerly Pleasanton Ca, now in Marietta Ga
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The goal is lose weight without sacrificing muscle mass. You need to alter your diet to lower calories but keep,up,high protein .
It can be done. I dropped 30lbs and retained all my muscle and strength. I was consuming almost a gram of protein per lb of body weight every day
Your core is your entire lower torso, front and back. Do planks - front and side. Russian twists with a weight, bear crawls, wood chop moves, etc...
I thought the key is to lower body fat?
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