Help on training plan please??

[CLAIRE]

Would like some advice on my training plan please want to get it right before starting cycle of Anavar next week
Looking to build strength cut stubborn fat.

Have exercised with lightish (never above 20 kilo) weights for cardio toning about 6 years, been surfing trips last couple of years twice a year

Been doing this for 2 months, noticed strength gains and toning on upper and lower body - have just upped my weights, did from 30kilo up to 48kilo on bench press and deadlifts, from 15kilo to 20kilo on triceps, from 15kilo to 25 kilo on biceps and do steeper incline ab crunches. Am 160lbs at 5'8

Walk home 20 mins mon-fri

Tuesday 1 Hour Weights, 15mins Cardio
Train Chest, Shoulders, Triceps, Abs (cardio on treadmill fast walk and run for 4 mins)

Wednesday 45mins weights, 15 mins cardio
Train Legs & abs (treadmill with 2kilo ankle weights on fast walk)

Thursday One Hour weights, 15 m,ins cardio
Train Biceps, Back, Deadlifts, Abs if not hurting (cardio on treadmill fast walk and four min run)

Friday 30 mins cardio (boxing) & Abs (took a few weeks before I was energetic enough to get here)

Am finding it quite tiring during and ache alot, find it difficult to sleep sometimes because i ache so much i can only lie flat, dont feel hungry, am toning but stubborn fat is refusing to budge off my lower abs

Whats the best thing to do with Var ? Increase cardio or stick with what I am doing??

Any help will be appreciated.

[shan]

Seems like you have a plan..my only advice on first glance would be to switch up your leg day with your chest/shoulder day so you will have more time between legs and back....if you are squatting and deadlifting it is a must IMO>

[sassy69]

Seems like you have a plan..my only advice on first glance would be to switch up your leg day with your chest/shoulder day so you will have more time between legs and back....if you are squatting and deadlifting it is a must IMO>

I agree with this.

As far as supporting your aches, etc. The anavar will definitely help w/ recover. I'd also suggest you incorporate a good active warmup prior. Many people just skip this part when they get into lifting. I've been lifting for 30 years and I can tell you as you get older, things get tight and it just helps to have a regular warm up routine before you do stuff. At the end of the day your functional strength & mobility will dictate the quality of your focused lifting and your ability to continue improving that over time. Its sort of that underlying maintenance work that let's you do things well.

I'm a big fan of Joe DeFranco's Agile 8: DeFranco's Training ..:: The Ultimate Way To Become A Better Athlete ::..

As far as getting the fat off the stomach - Always remember ABS ARE MADE IN THE KITCHEN. Make sure your diet is optimized to support your goals. The best recommendation I can make is to stick to a structured diet, and limit cheats to one meal / week instead of random cheats, even if you think they are small. That inconsistency can go a long way towards negating the rest of the tight diet.

[CLAIRE]

Thanks for the help, I left my deadlifts for this week as my leg training made me ache still a bit sore to walk, I am a bit in fear of deadlifts because of knowing people having hurt their backs doing it, am going to get a belt for support before I can do them properly am on 48 kilo at the minute but only do 5 reps very carefully, I do feel it on my thighs afterwards.

This week has been good week for diet I havent felt the need for a cheat meal yet.

'Abs are made in the kitchen' is something I will be keeping in mind!

I really did myself no favours in regards to stomach fat as I went through a phase a couple of years ago of eating too little and running too much. I suffered from bloating and IBS but now I am eating right I dont have these problems.

So far I am seeing good progress, mainly on arms and legs, and chest.

[shan]

as far as deadlifting...I would recommend NOT using a belt unless you are going to be lifting over 1.5 times your body weight...at least that is my viewpoint. Take your time and learn the form using very light weights and only progress up in weight once you have mastered the form. Solid form and using appropriate weights for you should prevent back injury..it's only when people use poor form and or too much weight for them that they get in trouble. If you don't have anyone handy that uses deadlift and has good form..watch videos on how to perform it correctly. I was afraid of it to at the beginning...but I took my time and learned to do it right, and now it is my absolute favorite lift ever

[sassy69]

I agree - if you're scared of hurting your back, spend more time ensuring your form is TIGHT before you just start leaning on a belt to go heavier. Poor form + a belt still = bad back.

[CLAIRE]

Thanks for this, am going to continue learning the correct form on this and go careful and will look into some videos.