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Someones Advice for a Plan?

S

shadowbox

New member
OK I wouldnt exactly consider myself a complete beginner..im recently 17 and have been going to my gym since about September but only until maybe 2 months ago did I start going with the real heart to actually make gains

Of course my foolish kinda plan is lose all bodyfat and get ripped..yeah I already know it doesn't work like that so heres the digs

Im 6' and about 190lbs - Im not fat but ive definitely got a lil bit of a gut from eating a little unhealthy and the call of the 40 ounce...im through with that and all I want now is to be in shape for the summer but more importantly to stay that way...

Now..will I have to start from scratch and start an all out diet and then get back to lifting to make it faster? From what ive read and heard its far from easy to achieve a six pack and have nice arms

Also - I dont want heavy gains..I dont want to power lift but get cut up with strength...Ive got whey protein and thats the only supplement ive taken i dont plan on doing steroids or creatine but I do know I have to reorganize my diet as my Whey doesnt exactly give me all I need......anyway Ive said a whole lot hopefully Ill get feedback and ill continue from there...

thanks guys n chicks and get ready to get used to me...ima b here a while :evil:
 
sup bro, im 16 going on 17 and its good to have you over here. i started it up last year by losing 30 lbs before summer and then bulking this winter.

here are some pics of me in the middle of my bulk... i went from fat ass to this...... so im sure u can make some great progress

http://jupiter.walagata.com/w/boardin087/front1.jpg
http://jupiter.walagata.com/w/boardin087/front2.jpg
http://jupiter.walagata.com/w/boardin087/DCP_0431.jpg
http://jupiter.walagata.com/w/boardin087/DCP_0432.jpg
http://jupiter.walagata.com/w/boardin087/DCP_0434.jpg
http://jupiter.walagata.com/w/boardin087/me.jpg


on no im spamming pictures...... im turning into "him"

i liked the fact that i cut and then bulked but i was was too chubby and i didn't bulk long enough at all.... o well im not done yet :)

do what u feel u raelly need to do, if u cut now for summer will u be happy just being anorexically skinny? or would u rather be bigger and then cut up.... its up to u and dependig on where u live u can possilbly bulk until late april or early may depending on how big u are and if u have to be ready to go early in the summer, good luck
 
Heh sup bro..Im 17 5'9 168lbs...Just wanted to drop in and see if i could help you with anything...Put up a split of your current workout and we'll see what we can do...trust me bro this place is one of the best tihngs that has happend to me since girls ;)
 
k here we go... (note: ive been doing the 5x5s for about 2 weeks only out of maybe 2-3 months at the gym)

Chest
5x5s FB - 150lbs
5x5 Incline - 135 i think
Reg. Flys 2x8
Sometimes a lil bit of cage work

Shoulders
4x6 Military Press - 110lbs
3x8-10 Dumbell shrugs - 50-55lbs
3x10 - Bent over horizontal DB lift (name?)
4x8 Cage resistance

Triceps
5x5 CG bench - 135
3x8-10 - pulldowns
Ive started to do Dips but use the Assist machine

Back
Will start to do chinups
5x5 - Lat pulls
3x10 - Row machines

Legs
Hurt my leg playin football a few weeks ago but im finally ready to start squatting again
3x10 - Squat
3x10 - Various machines (2-3)

Cardio
Heres where ive been confused..If I want to lose weight and gain muscle what kind of cardio should I be doing? Will HIIT help me in my goal? Before I hurt my leg I was starting to run using HIIT and its tiring but I figured it will be a major part of me losing body fat? So what kind of cardio?
 
doesnt seem like a bad split....but remember try to add weight every set...even if its only 5 lbs...this will help push your body..
i recommend
1)Leg Press on leg days besides squats
2)Do some bicep work where ever you can put it in
3)Find a place for dips...Great excersice...if you cant do many at first dont let it put you down...you will get a hang of them eventually

good luck =) we are always around to put in our 2 cents if you need anything
 
see the thing is I dont want to bulk because I want to lose the weight first..then get cut..Im not sure how I should be doing this...

Whats the best way to lose a gut and get stronger ya know should I lose the weight first then get back to lifting? - also should i move up the weight in each set or wait til the next week to put more weight on? Ive never been sure about that
 
Looks pretty good. No direct biceps work? I usually give arms a day of thier own. Dont really believe biceps will grow much with heavy back work alone. Id also go with more then 5 reps on arms especially. I gained the bulk of my size on 12-15 reps for upper body movements. Now I do the entire spectrum of rep ranges to switch things up.
 
oh yeah i actually left that out by accident..although i honestly dont stress biceps

I do 3 sets of hammer curls (25-30) and 3 sets of preacher curls (60)
Think thats enough? and would you think especially for someone whos still kinda at the start to up the reps until lets say I plateau and then try 5x5?
 
well in my opinion modify 5x5 for you...when i do my triceps/biceps i dont do 5x5 especially for them...sometimes ill do 5x5 dumbell military press for tris and 5x5 preacher curls for bi's but i like putting more reps in... usally i do 3 sets per workout...reps are Set 1 (10 reps) Set 2 (8reps) Set 3 (6reps) for biceps i just pump them till i cant do anymore cuz i want big arms lol...but do what works for you
 
shadowbox said:
oh yeah i actually left that out by accident..although i honestly dont stress biceps

I do 3 sets of hammer curls (25-30) and 3 sets of preacher curls (60)
Think thats enough? and would you think especially for someone whos still kinda at the start to up the reps until lets say I plateau and then try 5x5?
Click to expand...


Ive always done a minimum of 12 sets for biceps (and all other small body parts) since I started training. That worked real well for me. Keeping reps between 12-15. To an extent I beleive less work leads to less gain. Atleast for me this has held true. Now that Im injured (back injury) and Im training lighter and less frequently I can see and feel my decline in strength and size.
Mainly in the chest and back. Im not a believer in these "In and out" training sessions.For a while when training with my uncle periodically I would do 45 minute workout sessions with only enough rest for him to finish his set. I got a nice pump, but it didnt equate to much gain at all for me. My methods are contriversial on here, and just about anywhere, but this is what has worked for me, at the very least. Not to mention many others Ive given advice to and have come back to me with very positive results. Im sure other people respond differently as well, but I think this routine would work for just about anyone. So Id say 12 sets minimum, 12-15 reps, each set to, or close to failure.
 
I wonder if it could be that gains come as a result of both training and diet. I know that you, WalkingBeast, don't like to eat very much, but you blast your body to hell. You make gains, right?

Yet DC-style people make little to no gains if they were to eat like you (in way of size, at least) but they get away with only one set training. When they eat like beasts, even though they do little work, they grow like weeds.

I think there's a connection. There has to be some reason you can hammer your body, barely eat, and still gain. And I don't wanna hear that "it's different for everybody" bullshit from someone. There have to be basic guidelines that are the same, and there's no way there are people so different that 12x12 is better for them then 1x8+RP+RP and Static is.
 
Tom Treutlein said:
I wonder if it could be that gains come as a result of both training and diet. I know that you, WalkingBeast, don't like to eat very much, but you blast your body to hell. You make gains, right?

Yet DC-style people make little to no gains if they were to eat like you (in way of size, at least) but they get away with only one set training. When they eat like beasts, even though they do little work, they grow like weeds.

I think there's a connection. There has to be some reason you can hammer your body, barely eat, and still gain. And I don't wanna hear that "it's different for everybody" bullshit from someone. There have to be basic guidelines that are the same, and there's no way there are people so different that 12x12 is better for them then 1x8+RP+RP and Static is.
Click to expand...


:FRlol: :FRlol: :FRlol: Your right that I dont like to eat most of the time. Forcing food down until Im about to vomit. But when it comes down to it I eat, otherwise Im fucked. Ill drop 5lbs in a day easy if I dont eat enough. And I know one of the reasons Im not heavier now is because I could be eating alot more.And it does depend greatly on metabolism, health and genetics the way food effects a person and how well the muscles recover and build. Blasting my body to hell, without eating enough will most likely increase my strength, but only to an extent. Ive been plateaud for a while, so eating is extremely important right now if I hope to grow. I just joined up at a warehouse and am now buying meats and other foods in bulk. I could definately grow on around 250 grams of protein a day. So Id like to maintain that. Also I couldnt afford to eat 600 grams of protein a day, which I dont think I could digest fully anyway. 450 was the most Ive ever consumed within a 24 hour period. I eat everything though, so its not a clean diet. Eating is critical if you hope to make any decent size gains. I cant even maintain if I dont eat enough. I realize your not looking to get too big. But even to gain 2 inches on your arms and put them to 15" your going to need to get in enough food. Atleast BW in protein would be decent I think. Try one set of 8. and when you make no gains and are asking me for advice see what I say. I gave you a routine, you tried it for almost no time at all, now your denouncing it already. It doesnt happen overnight.
 
JKurz1 said:
GIVE us the low-down on what you consume daily......take yesterday for example.....
Click to expand...

My diet has been way off lately, especially now with this injury. But Im getting back into it. Yesterday I ate:

(A bowl of cereal w/ chocolate milk) (64oz chocolate milk for the day total)
Two personal pan pizzas from pizza hut for my first meal,
Two cans of tuna with mayonaisse for my second and third meals, Two hot dogs for my fourth meal. 227 grams of protein.

Not a very big eating day, but much better then some of my days lately.
 
Ill post up my best eating day PR sometime if anyone gives a shit. I have it all recorded for the last 4 years or so. It was 450+ grams of protein and I ate non stop most of that day. Also took a full day, 24 hours.
 
WalkingBeast said:
Ill post up my best eating day PR sometime if anyone gives a shit. I have it all recorded for the last 4 years or so. It was 450+ grams of protein and I ate non stop most of that day. Also took a full day, 24 hours.
Click to expand...

LMAO! Let's hear it Beast!
 
Then you need to start with self-control man....if someone can't even post a comment about food, how in the fock are you gonna pass it up when it's in your face???????????????????????????????
 
oh my fault i should have announced

jk = just kiddin

i have no problem with self control im - im actually very in control of what i eat =)
 
haha Ill post it up. Possibly tommorrow, or late tonight. I was going to start a diet journal but the system is having trouble starting new threads for the time being.
 
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