Hey All, Whatzup? Well I have been training hard the last 7 weeks, my goal in these seven weeks was to loss fat, and gain some muscles! I currently weigh in at 190lbs, 5 11, 33 inch waist! In 7 weeks I have lost 12 lbs of fat, and gained some muscle definition! In my old program, I was really working hard, I did aerobics cardio for 1 hour 6 times a week, and worked out 5 times a week! Now my old Program (shown below) was given to me by the personal trainer, I was asked to perform them 4X (16, 12, 10, 8) Increasing the weight each set : Day 1: ==== *Chest: Bench Press Incline Dumbell Oress Chest Flyes Bar Pipes *Front Delts: Shoulder Press Front Dumbell front raises Dumbell side laterals Day 2: ==== *Back: Front Grip Pulldown Reverse Grip Pulldown Row Pulley Dumbell down *Back Delts: Ben over laterals Back Press Shrugs Day 3: Rest Day 4: ==== *Triceps: Cable Pulldown Lying Barbell Kick Back Rope Pulldown *Rest for 10 mintues *Biceps: Standing Barbell Dumbell alt. curl preachers curl wrist curl Day 5: ==== Legs: Leg extension Leg press Leg curl Squat Inner/Outer Calfs Now after 7 weeks, I need to change my program, so I asked another personal trainer, my goal is to continue my fat loss and gain muscle definition, I bascially wanna be fit, not bodybuilding fit, more like a swimmer fit, with muscle definition and low body fat% When i showed him my old program he said that, it basically is a fat loss program, and that I do too much cardio so therefore your muscles are being used as fuel as well (Thats Why I was wondering why my muscles aren't developing as fast as I hoped). So he gave me the following program and he reduced my cardio to 3 times a week rather than 6! Now the weird part is the sets/reps count!!! He told me to do 4X(6,6,8,10) and increasing the weights every set, did anyone hear of this program? Basically your last set has more reps and higher weight....Is this safe and benefitial....Below is the program Day 1: ==== Chest: Bench Press Decline Bench Press Incline Dumbells Cross bench Pullover Biceps: BarBell Curl 2 Alt Curl Con Curl BB Reverse Curl BB Wrist Curl Day 2: ==== Back: Front Grip Pulldown Reverse Grip Pulldown Dumbell down T-Bar Triceps: Tricep Kick back Tricep Push Down Lying Barbell Rope Pulldown Day 3: ==== Cardio Day 4: ==== Shoulders-Trads: Shoulder Press Shoulder Press Back Shoulder Press Front Dumbell Bent Lateral (Close) Shoulder Flyers Dumbell front raises Dumbell side laterals Shrugs Day 5: ==== Legs: Leg extension Leg press Leg curl Squat Inner/Outer Calfs Day 6 and 7: Cardio/Rest Depends! Now as you can see it is a total make-over of my first program..Do you think this new program will help me develop my goal of fat loss and muscle gain, (Swimmers Body) or will it make me huge? or niether, any help would be apprecated! Oh! btw the training told me to start taking 40g Protien shakes before and after my workout, even during cardio sessions! Is it worth it! Thanks You Very Much Jazz P.S. I eat sensably but I tend to go crazy sometimes...hehe!

Thanks You Very Much Jazz P.S. I eat sensably but I tend to go crazy sometimes...hehe! Have one go crazy day in you diet.  It is good for you head and your _meta_bolism.  One that one day, pig out on junk...whatever you want to eat.  You reset you _meta_bolism.   You have the drive, which is most important part.  You just need better direction on your program.   Kenny Croxdale