What do you think of this ?
I would like to know what you think of the following.
I`m a 29 year old men
5′ 11”
305 pounds
waist : 53 ”
hips : 52 ”
chest 51”
thigh : 31”
calf : 19”
Bicep : 18”
body fat : i estimate to be 39%
I am a ex football player ( not that it is an excuse but i have some muscles that remain ) and i would like to know how much weight you guys think i should loose.
For me i see as an ideal weight to be around 240 pounds or something like that.
Also i would to get your opinion about my work schedule
Morning : Bike 32 mins at moderate/heavy rate ( 20 km/h about 13 m/h )
+
abs workout :
Basic crunches 2x 10
twisting trunk curl 2 x 10
Upper abdomen crunches 2 x 10
arm and leg raise 1 x 10 ( i have a hard time with this one )
+
shrug roll 2 x 12 w 20 pound weights
heel raise 2 x 12 w 20 pounds weights
evening :
Bike 32 mins at moderate/heavy rate ( 20 km/h about 13 m/h ) (monday, wednesday, friday)
or
weight training : (tuesday, thursday, saturday)
squats : 2 x 10 with 15 pounds weight
Lunges 2 x 10 with 15 pounds weight
chest press : 2 x 12 with 20 pound weight
Shoulder press : 2 x 12 with 20 pound weight
Butterfly 2 x 12 with 20 pound weight
Dumbell Fly : 2 x 12 with 20 pound weight
Biceps Curl : 2 x 12 with 20 pound weight
Tricep extension : 2 x 12 with 15 pound weight
One arm row : 2 x 12 with 20 pound weight
lateral raise : 2 x 12 with 20 pound weight
is there ay other exercise i can do in order to optimise my weight loss / muscle gain?
I do not have access to machines but i have weights, a swiss ball and a bench.
On a different topic i have a healthy diet, 90:10 rule , I eat plenty of veggies, and protein (lentils, beef, chicken etc)… eat three squares a day plus snacks … don’t drink much coffee (except one on the weekend) I drink tea at work and plenty of water ( more then 2 nalgene bottles a day = 64 onz)
I take greens plus (somewhat of a multivitamin) in the morning and a protein shake at night after my workout (low-carb protein shake )
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