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lifthard2005
New member
Vital Stats
Before: Age 33, 6'3", 205lbs
After: Age 34, 6'3", 228lbs
WHYI GOT STARTED
I got started when I realized my waist reached size 38 and I did not like where I was headed. I soon began to change my diet and eat better foods and remove fast food. I still have one fast food meal a week, usually on the weekend, which is my days off from training. But nothing more than that. And never eat french fries. Pop is another thing that was eliminated from the diet. I now comsume anywhere from 150g-220g of protien a day.
HOW I DID IT
Though strict dietstrict discipline, and hard workouts. I would say that rest is the number one thing you can do to grow when it comes to muscle building. If you work your butt off for hrs a day in a gym, eat tons of good foods, but dont rest properly, then your wasting your time.
SUPPLEMENTS
I have been taking Vitargo CGL, NoXplode, Multivitamins, Arginine Ethyl Ester by Higher Power, and Prolabs Nlarge2.
DIET
Diet varies daily, always making sure the protien goal is reached. I eat between 6-8 meals a day, spaced out evenly. Protien mixed with milk seems to be my key as the milk slowsthe protien breakdown and increaes the protien intake, simply by adding it to the powder. I eat everything from eggs, to chicken, to beef, to pasta. No pop, no alcohol, no and absolutley, NO FAST FOOD.
EXERCISE
I workout Mon, Tues, Thurs, and Fri. Off Wednesdays and weekends. Mondays I do chest and triceps, tuesdays I do delts and biceps, off wed, then thursday is legs and fridays I usually will use to do back and whatever bodypart I didn't feel satisifed with during the week. (whatever lacked a good workout)
CHEST
5 sets bench press, reps 6-12
4 sets incline press, reps 8-15 with a lighter weight
3 sets DB Presses both incline and flat, also decline
throwing in some pec deck til failure...
BICEPS
5 sets standing barbell curls 6-8 reps
4 sets seated barbell curls 10-12 reps
incline db curls 3 sets 8-10 reps
TRICEPS
4 sets pressdowns 12-15 reps
Weighted dips, 4 sets 20-25
rope pressdowns, 3 sets to failure
DELTOIDS
db press, 5 sets 8-15 reps
laterls raises, 4 sets 8-12 reps
reverse pec deck flyes, 3 sets to failure
BACK
pulldowns, 5 sets 10-15 reps
bent rows, 4 sets 10-12 reps
shurgs, db or barbell, 3 sets t ofailure
LEGS
leg extensions, 4 sets 10-20 reps
leg curls, 4 sets 10-15 reps
standing calf raises, 3 sets with barbell 15-20 reps
plate squats, 3 sets to failure
MY SUGGESTION TO OTHERS
My suggestion for other would be if your not seeing results, don't give up. If you give up, all your giving up on is yourself. Things take time, especially when you change the way you look. Change is hard, and you need patience. Dont look in the mirror everyday and ask yourself if what your doing is working. I look in the mirror alot, but I wait until others mention things to me in order to tell if I am getting bigger, or looking different. We are hardest on ourselves. Don't be. Follow the steps that get you there, and it will come. I am living proof. Be strong!
Before: Age 33, 6'3", 205lbs
After: Age 34, 6'3", 228lbs
WHYI GOT STARTED
I got started when I realized my waist reached size 38 and I did not like where I was headed. I soon began to change my diet and eat better foods and remove fast food. I still have one fast food meal a week, usually on the weekend, which is my days off from training. But nothing more than that. And never eat french fries. Pop is another thing that was eliminated from the diet. I now comsume anywhere from 150g-220g of protien a day.
HOW I DID IT
Though strict dietstrict discipline, and hard workouts. I would say that rest is the number one thing you can do to grow when it comes to muscle building. If you work your butt off for hrs a day in a gym, eat tons of good foods, but dont rest properly, then your wasting your time.
SUPPLEMENTS
I have been taking Vitargo CGL, NoXplode, Multivitamins, Arginine Ethyl Ester by Higher Power, and Prolabs Nlarge2.
DIET
Diet varies daily, always making sure the protien goal is reached. I eat between 6-8 meals a day, spaced out evenly. Protien mixed with milk seems to be my key as the milk slowsthe protien breakdown and increaes the protien intake, simply by adding it to the powder. I eat everything from eggs, to chicken, to beef, to pasta. No pop, no alcohol, no and absolutley, NO FAST FOOD.
EXERCISE
I workout Mon, Tues, Thurs, and Fri. Off Wednesdays and weekends. Mondays I do chest and triceps, tuesdays I do delts and biceps, off wed, then thursday is legs and fridays I usually will use to do back and whatever bodypart I didn't feel satisifed with during the week. (whatever lacked a good workout)
CHEST
5 sets bench press, reps 6-12
4 sets incline press, reps 8-15 with a lighter weight
3 sets DB Presses both incline and flat, also decline
throwing in some pec deck til failure...
BICEPS
5 sets standing barbell curls 6-8 reps
4 sets seated barbell curls 10-12 reps
incline db curls 3 sets 8-10 reps
TRICEPS
4 sets pressdowns 12-15 reps
Weighted dips, 4 sets 20-25
rope pressdowns, 3 sets to failure
DELTOIDS
db press, 5 sets 8-15 reps
laterls raises, 4 sets 8-12 reps
reverse pec deck flyes, 3 sets to failure
BACK
pulldowns, 5 sets 10-15 reps
bent rows, 4 sets 10-12 reps
shurgs, db or barbell, 3 sets t ofailure
LEGS
leg extensions, 4 sets 10-20 reps
leg curls, 4 sets 10-15 reps
standing calf raises, 3 sets with barbell 15-20 reps
plate squats, 3 sets to failure
MY SUGGESTION TO OTHERS
My suggestion for other would be if your not seeing results, don't give up. If you give up, all your giving up on is yourself. Things take time, especially when you change the way you look. Change is hard, and you need patience. Dont look in the mirror everyday and ask yourself if what your doing is working. I look in the mirror alot, but I wait until others mention things to me in order to tell if I am getting bigger, or looking different. We are hardest on ourselves. Don't be. Follow the steps that get you there, and it will come. I am living proof. Be strong!
