Target to lose 20kgs in 4 months, already lose 10 in last 3 months.

Currently no fixed routine, just hired a trainer that will guide me in losing my weight. Used to train before a few years back until I had a slipped disc while squating in wrong form or heavy weight.

Today just did this under the guidance of my trainer.

3 x 20 x 30kgs back squat.
3 x 20 x 70kgs machine leg press
3 x 15 x 15kgs leg press

Compound Exercise
3 x 10 x 50kgs machine leg press + 3 x 10 x 50kgs machine calf raise

3 x 10 x 30 kgs calf raise.

Thanks for the support. Please share your opinions.

As for food, is it advisable to take just only whey protein + fat burner in order to lose weight fast? Any easier way to prepare food that will achieve my goals?

What do you think about paleo diet?

Ate 5 x eggs, 2 scoops of Whey, 1x100ml HL milk, and a packet of Nescafe coffee mix.

hi guys,

do you think this helps?

Breakfast
8xeggs + 2 scoop of whey + HL milk

Lunch
Pork Beehoon Soup

Morning did 50 crunches and some lying hyperextensions

Night had 2 slices of fish, some veges, 2 eggs and 2 scoops of protein.

Did

3x10x30kgs Incline bench press
3x10x25kgs Dumbbell Fly
3x10x5kgs Around the world
3x10x12.5kgs Power Partials
3x10x10kgs EZ Bar Triceps Extension
3x10x10kgs Dumbbell Crossovers

20 minutes cycling at highest resistence.

Did 20 reps of lying hyperextension.

Breakfast: 5 tablespoon of Quaker Oats, 200ml of HL milk, 2 scoop of whey protein.

Back Day

4x10x12.5 One Arm Dumbbell Row
4x10 Machine Lat Pulldown
4x10 Rope Seated Machine Row
4x10 Seated Dumbbell Bent Over Row + Standing All Around the World
4x10 EZ Bar Bent Over Row

Chest day

3x10x(40/30/20) Incline Barbell Bench Press
3x10x12.5 Dumbbell Bench Press
3x10x15 Incline Machine Bench Press
3x10.12.5 Crossovers

Leg day
5x 5m lunges
5x10x40 leg curl
5x10x60 leg press
5x10x40 outer leg press
5x10x20 leg extension
5x10x30 calf raise

Bench day

3x15x30kgs incline barbell bench press
3x15x10kgs incline dumbbell bench press (last 2 to failure)
3x15x10kgs dumbbell fly (last 2 to failure)
3x10x10kgs incline dumbbell push

Shoulder Day

4x15front and back x 40lbs Alternate Shoulder Press
4x15x7.5kgs Deltoid Raise
4x15x20lbs Front Raise
4x15x30lbs Barbell Shrug

20minutes of cycling.

Back day
5x20x40 wide grip lat pulldown
5x20x15 2 hand row
5x20x10 bench one hand row
5x20x10 plate shrug

Leg day

4x20x30 barbell squat
4x20x50 leg press
2x10 one leg squat
4x10 lunge

Lost 1kg for this week

This post has been edited by Gr3yL3gion: Apr 7 2013, 06:37 PM

Thanks.

Routine on 9th April, Chest day

All 10 reps
Incline dumbell chest press, Increasing weight 3 sets
Flat dumbell chest press, same weight 3 sets
Close grip flat bench press, same weight 3 sets
Bench press machine, same weight 3 sets
Crossover, same weight 3 sets

Routine on 11th April
Arm Day
Wide grip Standing Barbell Curl 12x4
Hammer Curls 12x4
Incline Hammer Curls 10x4

Tricep Pushdown String 15x4
Tricep Pushdown V-bar 15x4

Front Two Dumbbell Raise 12x4
Side Lateral Raise 12x4

Leg press 5 sets, 20reps.
Squat 4 sets 15reps.
Leg raise machine 3 sets, heavy, 10 reps.
Lunges 5 sets. End with 25mins cardio. Lowest level. But must go high intensity.

Weight plate front raise. 5 sets 10reps. Hold 2 secs then down.
Front two dumbell raise 5 sets 8reps
reverse flyes 3 sets 12 reps
cable raise 3 sets 10reps
Shrug 5 sets 10reps

Barbell bench press 5sets 20reps
Lat pull down v grip 3 sets heavy weight 8 reps
incline barbell press 5sets 20reps
barbell row 3sets 8 reps
flat bench dumbell flyes 5sets 20reps
end with pullover 4sets 15reps

Shoulder press behind head light weight. 6sets 12reps
front raise 3sets 15reps
bicep barbell curl 6sets 12reps
alternate bicep curl 3sets 10reps
tricep vbar pulldown 6 sets 12reps
tricep string pulldown 3sets 15reps.