I am new to the post, but have spent several weeks just reading your topics and suggestions. I have been working out for about 7-8 years with very good success. My diet has always been pretty good, but a couple of weeks ago I decided to take the next step, asking Beverly International for a client profile. I have been on their nutritional plan for about 8 days and feel great, finally feel like I have some direction. Now to my question-I don't plan on doing my first show until the fall, but have a trip to the beach in about 7 weeks and wanted to cut some extra body fat % prior to going. I am currently at 11%. I feel comfortable that my nutritional plan will get me there, but I wanted to ask you for a weight training routine. Here is what I am doing right now:

Mon-chest/abs, 30mins cardio
Tues-Back/Bi's, 30mins cardio
Wed-Shoulders/Tri's, 30mins cardio
Thurs-abs, 30mins cardio
Fri-Bi's/Tri's, no cardio
Sat-Legs, no cardio
Sun-30mins cardio

I do one week of light reps (4sets x 15reps), then one week of heavier reps (3-4sets x 6-8reps)then repeat the cycle. Does this program sound ok to you guys? Thanks for the advice.

Welcome to the board,

If you're looking for a good routine, I would suggest looking through some of the bodymuscle articles and just pick one of them, any of them really. I think it's just important to be constantly changing it up, to keep your body guessing.

I make the most gains when I pay attention the details (rep speed, rest intervals, etc...)

If you're looking to drop some bodyfat, 7 weeks is plenty of time. Where do you want to get to percentage wise.

Personally I liked the 7/70 program. Right now I'm starting on Vince Gironda's 8x8 program, and I'm really liking it, great for a cutting phase like you're doing. Again most of things you'll read in Bodymuscle will work for your goals.

Also why 4 days of cardio right now?

Make that: Why 5 days of cardio right now?

Don't worry about dropping percentages. Keep on the plan because trying to drop for vanity purposes will just lead you into your contest in a worse condition. If you want, just over load on some water, then lighten up or, go lower carbed for that week adding a little potassium, too.

In three weeks, drop a little of the carbs from one or two meals, perhaps to equal 250 calories. That may put you on a good schedule to get there in 7 weeks from now.

Frank

Bill, thanks for the replies....are you saying that I shouldn't be doing cardio right now? I guess it feels better knowing to drop a few pounds of body fat prior to the trip (and I guess to see if I've really got what it takes). Can you explain the 7/70 program to me?

Frank, thanks for your support as well. I understand what you are saying and will put it to use. Thanks.

I was just curious as to why you are doing 5 day of cardio. It seems like a lot to me. If you like doing it I guess you can keep it in. I know that I HATE cardio, and always try to find ways to not have to do it, and still get the results I want. One reason I don't like cardio is because it eats up muscle, but basically because it's boring .

You should be able to get away with 2 maybe 3 days of cardio with you want you want to do. You didn't say what percentage you were trying to get to, but I would guess 8% or so, if it's just to look good on the beach. You can should be able to do this with a good diet plan from Beverly in 7 weeks.

As far as the 7/70 program here is the link to it http://bodymusclejournal.com/vol03/7seventy.html
If you're already working with a Bev advisor(I think you said you are), than obviosly follow their advice, but I like the diet that goes along with the 7/70. It's a gaining/hardening type diet.

Read through the program. If you have any specific questions feel free to ask, or do a search on the board.

I am training for a figure show (june 3rd) I started 12weeks out at 18% BF. I have been training heavy and doing low intensity cardio 2x a day 7 days a week an hour at a shot per my trainer. I have lost 4% BF and gained muscle. This goes against everything I have read, but my trainer says while I am still eating good, lets get the BF down. Then later when diet is reduced and my energy level is down, I may not have to do so much cardio. I too HATE CARDIO...............any thoughts?

Lisa,

How long have you been doing the cardio to lose 4%? No, it's not going against everything. The initial part of the diet, one may lose a large % quickly.

Low intensity isn't bad. Calorie reduction is quite minimal and not taxing on existing muscle. It is that high intensity long duration such as 1 hour all out biking.

Everyone is different. I knew of a marathoner that kept his body tight and muscular. His average weight would be 240.

How is your strength? Are you able to keep the weights the same?

Frank

strength has increased!! I am religous about taking ultra40/mass aminos and glutamine, ms. power pak!! I believe this has helpe a great deal!! 5 weeks of cardio this way, I have never been this lean so I guess my fat cells have been attached a long long time

Well, that's great!! If you're gaining strength, then the obvious...you're not losing muscle.

Cardio is a bad word, but the body actually needs it. You won't find Kenneth Cooper fans on this board. I think he overrated cardio in the form of running.

We all need to be in cardio shape, but it doesn't have to be grueling hours. In your case, has your trainer competed? Does he have others that have competed AND looked good?

If so, follow the trainer's advice until you are not getting any good results. Then question. If you were to follow the Bev board's advice, none of the trainer's, then he will think he's done a fantastic job, not knowing if he's making mistakes.

Frank

That's why i picked this board to talk to and listen to all the advice. Bill, I will read through the 7/70 program, that sounds like a great routine. To answer your question, 8% would be a great goal for me (physically and mentally). My intensity on the 30min cardio sessions is not "balls out" but about 250-350 cals.....it makes me feel better and the diet that I was doing prior to beverly was the low carb, mod carb, heavy carb day cycle.....I really like the beverly approach, so much that I was thinking of driving over there for the day to get a personal session. Any thoughts on that?

Bill/Frank/and all 7/70 lovers:

I have read through the "plan" and I have to admit--it sounds really good. I am a very structured person and I like the changing plan all the time. But I do have a couple of questions:
1. Can I do any cardio during this plan?
2. With the great nutritional plan and workout, I'm assuming that it is 7 pounds of lean muscle, so would you suggest that I start this plan now prior to my trip or the first day of my return?
3. I have about two weeks left of my current supplements, then plan on going 100% Beverly. (sorry that wasn't a question)
4. During the workout phase, it gives you a 5 day split-- do I start back with day one workout on day 6 and continue? I'm assuming that you wouldn't get 4 days rest per week!!
5. Last- I like the nutritional plan-is this ok for any body weight or do you change it based on your weight and calorie needs? I weigh 172#. The only mention of body weight is with the post workout mass maker shake which is 1 scoop per 35# of body weight.

Thanks again. I am really motivated right now and could squat a small house I'm so excited to have some direction.

one more question-is there any other way to work the split in your mind? I can't work out on Sundays, so how should I rotate the scheme?

Thanks.

I'll try to answer some your questions, maybe some others will chime in.

1. You could do some cardio if you want. I did during this program albeit 15 minutes low intensity 3 days a week.

2. You could start it now. You have 7 weeks right? You could get through Days 1-40, then get started on 41-60. When you get back, maybe do another week of hardening(days31-40). Then start back on 5x5(41-60).

4. you got it right day 6 start over with Chest and Back.

5. I think you said you were working with a Beverly advisor. I would run this by them. But IMO, for someone who is 173 lbs and around 11% bf, I would go towards the lower-middle range of the foods listed(example when it says 8-12 oz steak, for you I would say 9 oz)

I was in the same situation, As in not being able to train on Sundays. I just added in an additional rest day when Sunday was supposed to be a training day, no big deal really.

One last thing, Be sure your nutrition is tight, you'll need to be very focuse on recovery during this program.

Train hard and Have Fun!!!

Bill, thanks a lot for the advice. I did run it by the Bev. trainer and he thought it would be a great program for me right now. I have printed off a calendar and will start on soon. This will give me about 6.5 weeks, but we have a beautiful Gold's gym in Destin, Fl that I train at every day on vacation. I will work out the schedule to take Sunday off and see how it looks. Thanks again.