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15-05-2006, 09:51 PM
| #1 (permalink) |
| wise guy Join Date: May 2006 Location: liverpool
Posts: 112
  | HEL P I AM NEW !!!!!!!!! Hi every one thought id post my diet and work out routine so people can help me further, please dont hesitate to tell me if i am doing anythink wrong or eatin the wrong stuff,i need all the help i can get. i have been doing this now for about 4 weeks properly but i have been training about 6 weeks. i have noticed a lil bit more shape to me and fat loss, i know rome wasn't built in a day but if there is any think i can take or do to make things go in my favor please recommend or share with me,(any recommended supplements or tecgniques) My goals are to basicly go a little bit more bulky and ripped! i am 23 5'10 and 160pounds, i am in fair shape. Please Help! Diet: morning:- oats with whey protein about 8-9 mid morning:- egg whites or shake about 10:30-11 dinner:- tuna/chicken salad or with egg noodles if its chicken 1230-1 mid afternoon:- shake (after work out) about 3-4 tea:- sweet potaotes/egg noodles chicken/turkey with veg 4 supper tuna/shake 930 Workout: mon:- back wide arm chin ups,dumbbell rows,reverse grip pull downs,pull downs 4sets,8-10 reps, last set always to failure tues:-chest inclined bench press, declined bench press, flat bench press, cable cross overs, dips wed:-arms hammer curls: preacher curls, cable curls/21's or inclined dumbell curls.kick backs,tricep cable extensions,tricep over head extensions,dips thur:-shoulder front delt raise,side delt raise,upright rows,deumbbell shrugs,reverse flyes fri:-legs/stomach squats,leg curls,leg press,various sit ups at least 150-200 sat sun:- OFF eat what ever i want basicly, typical bacon/egg on toast,chippy meal,pizza,chocolate,burger,roast,cake etc only 3-4 meals though and 1 snacks Every time i do a work out i do 20-40 min cardio before hand,also i am takin glutamine twice a day, after a workout(with shake) and before bed. Also i am takin 5-10g of creatine 1 hr before workout mono stuff, takin with juice I am also takin whey protein isolate 2-3times aday and stackers 2-3 times aday and 1-2 flaxoil seeds |
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15-05-2006, 10:38 PM
| #2 (permalink) | |
| Super Moderator  Join Date: Jul 2003 Location: Sunny Southern California U.S.A.
Posts: 22,649
   | Quote:
I would drop that to 3 days. Change your diet some, use compound exercises till you get your size and strength, especially core strength then you can add isolation exercises later. Stick to the basics and dont overtrain.
__________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. | |
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16-05-2006, 11:09 AM
| #3 (permalink) |
| wise guy Join Date: May 2006 Location: liverpool
Posts: 112
| thanks for the info hackskii, what are compound exercises? also what carbs should i take in as i havnt got a clue what to eat ha ha, also what are good fats? also should i train bicep with tricep or split them up? i only do 4 excersises with each, just alternate between days, what is listed is what i know of and do,(just not all in the same day) i dont realy wana grow in size as much although i do wana go a little bid broader, i jst wana get toned/ripped to show off basicly ha, thanks again very much appricated, i train 5 days a week, and do cardio 5 times to, shouldnt i b doing cardio 5 times aweek? mre i do the better right? also is my trainin routine ok ie 5 straight day 2 days off? thanks again! |
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16-05-2006, 03:12 PM
| #4 (permalink) |
| Super Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A.
Posts: 22,649
| Compounds are lifts that incourperate many diffrent muscle groups like: Bench that hits the chest, front delts, triceps Pullups hit the lats, some rear delt and biceps Military press that hits shoulders and triceps Dips that hits some chest, some shoulders and triceps Squats that hits quads, some glute, some hamstrings, some back (support), some stomach (diaphram), hell even a little traps keeping the bar on the shoulder. one of the best examples of compound exercise Dead lifts lower back, hamstrings, forearms (grip), traps, some rhomboid, some abs (support). another beautifal example of compund exercise. Also compound exercises can raise natural testosterone levels, make the central nervous system stronger, improve core strength, raise IGF-1, HGH, good stuff. Not to mention the other stabalizing muscles associated with controlling the weight switching between diffrent muscle used. Good fats? Olives, olive oil, avacado, nuts, seeds, fish oils (my favorite), salmon, etc. 4 exercises is too much for you right now for arms bro. Start slow and then add to your plate. What are you going to do when you hit a plateau?.....Do more exercises? Too much bro. Stick to the compound exercises, get your form down, increase in strength/weight, then you can add to your lagging bodyparts if you see anything lagging. One example I will give you is, when I started dead lifting all my lifts went up. Dont aske me how (I suspece CNS. GH association), but it just did. I overtrained for years and saw little benefits other than being lean, lowered my volume down and I got stronger and bigger, all that with less time in the gym. Good deal huh?
__________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. |
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16-05-2006, 04:16 PM
| #5 (permalink) |
| wise guy Join Date: May 2006 Location: liverpool
Posts: 112
| you realy no ur **** dont you hackskii! thanks for all the info dude! takin on board and will adept accordingly, id be greatfull if you could recomend a routine for diff body parts that will achieve my goal, bearing in mind am 160 pounds with aprox 10% body fat fairly strong and got gd shape, all i want to do is get to as little body fat as possible and very toned! then mayb go a little bit bigger.?. also you got any info on clen? or any other supplements thta aid in my goals? i am taking afew supplements at the mo as its listed in my routine, am i takin the right stuff and whens the best time to take it etc? i realy appricate all this! thanks alot keep up the good work  |
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16-05-2006, 05:30 PM
| #6 (permalink) |
| Super Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A.
Posts: 22,649
| Just get enough protein down you and bang some creatine, maybe some fish oils. I would worry more about adding muscle right now as you are fairly lean, that should be your priority, the fat will come off easier with some muscle on you. As far as your routine, a 3 day or 4 day split routine will be good.
__________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. |
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