OK….I’m getting pretty damn sick of spending 1.5/hrs six days a week in the gym, watching my diet, and not seeing any results. I thought I was taking this sh_t seriously, but apparently not enough. So, it looks like we got some pretty hard core MF’s here that like to take it to the limit. Tell me, what the hell do I do? About me…36yrs, 6’0” tall, 175lbs. Body fat..I don’t know, but not much now. I can pinch a little. Though I do have a problem with it. I can certainly put it on. I want to put on at least 10lbs of good muscle. That’s my initial goal for the moment. One step at a time, right?
A typical workout would be…and I do mix it up with diff body parts each time.
Flat bench press 3x
Incline flies 3x
· Dips for chest 2x
· Across-bench pullovers 2x
One-arm pully side raises 3x
Incline side raises 3x
Seated dumbbell presses 3x
One-arm push downs 4x
Two-dumbbell kick backs 4x
Leg extensions 4x
Hack squats 4x
Leg raises 3x
Scissors 3x
Crunches 3x
Aerobics – 20 min.
A typical day for food…
1. light protein drink before gym, flaxseed oil
2. post workout. (Myoplex) Protein drink, glutamin
3. home made burritto..w/chicken and green beans, flaxseed oil
4. brown rice, broccolli, egg beaters, chicken
5. potato, chicken, green beans
6. whole wheat spaggetti, broccolli, chicken
7. cottage cheese, orange
All of this comes to around 2700 calories…48% protein, 42% carbs, 10% fat.
Well, there it is people. Rip this sh_t up. I’m tired of being the guy in the gym not getting results. Let’s make something HAPPEN here!!
Thanks for the input.
K
A typical workout would be…and I do mix it up with diff body parts each time.
Flat bench press 3x
Incline flies 3x
· Dips for chest 2x
· Across-bench pullovers 2x
One-arm pully side raises 3x
Incline side raises 3x
Seated dumbbell presses 3x
One-arm push downs 4x
Two-dumbbell kick backs 4x
Leg extensions 4x
Hack squats 4x
Leg raises 3x
Scissors 3x
Crunches 3x
Aerobics – 20 min.
A typical day for food…
1. light protein drink before gym, flaxseed oil
2. post workout. (Myoplex) Protein drink, glutamin
3. home made burritto..w/chicken and green beans, flaxseed oil
4. brown rice, broccolli, egg beaters, chicken
5. potato, chicken, green beans
6. whole wheat spaggetti, broccolli, chicken
7. cottage cheese, orange
All of this comes to around 2700 calories…48% protein, 42% carbs, 10% fat.
Well, there it is people. Rip this sh_t up. I’m tired of being the guy in the gym not getting results. Let’s make something HAPPEN here!!
Thanks for the input.
K