Your Gym Workout

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  • harv0

    7 days,6 days,7day,6 days. 2 rest days.

    per week : 2 days at 1.5-2 hour run , 4 days made up of 5km run/1.5km bike and 1 hour of weights. 1 day of stretching and resistance training and Plyometrics.

    sets of 3-4, reps of 10-13. Two muscle groups per day. 3 different workout for each muscle group. Super set everything with either lunges, pull ups, chin ups, push ups or planks.

    Ive started to loose a lot of muscle after the second-third and no fat so I'm taking protein once in the morning and once after my work out.
    Anyone have this problem?

    harv 0Permalink
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    • lower your reps, and do an extra set. that's why you're losing muscle. also, you have a ton of cardio there so that's not helpingSteveJobs
    • helping.SteveJobs
    • i've read that you should reach failure at like 8. i've finally noticed results by working to that rule.SteveJobs
    • When I started to drop muscle I was only taking in aboiut 140 grams of protein a day. Now Im around 180-190 a day so its evening out
      harv
    • it's 1 gram of protein per pound of target body weight if i remember correctly. more if you're hardcore?SteveJobs
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