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posted by kboy808

sup peepz i havnt worked out in over two months im goin back in gonna start it on monday wut u peeps think about this reutine i took sum of yours a mixed it up a lil and added sum tell me if this is good for starting again

Monday legs
squats 5 sets 12,12,10,8,8 reps
cable crunch 4 sets 12,12,10,10,8
stomach

Teusday chest, biceps
bench press 5 sets 10-15reps
incline dumbell press 5 sets 6-8 dropset on final set

barbell curls 4 sets 8-10 cheat a little last set only
seated dumbell curls 4sets 8-10
military press 4 sets 8-10 reps
incline benchpress 5 sets 10-15 reps
decline benchpress 5 sets 10-15 reps

Wednesday
cardieo

Thursday back,triceps
wide grip chins 4 sets
deadlifts 4 sets 6-8 reps
close grip pull downs 4sets 8-10 reps
military press pull down 4 sets 8-10 reps

Friday shoulders, calves
dumbell military press 4 sets 6-8
dumbell laterals 4 sets 8 dropsets
dumbell shrugs 4 sets 10-12

standing calf raise 5 sets 10-15
stomach

Sat, Sun brake

posted by Mikebranson

Your workout depends completely on your goals.

Let us know your stats now and where you would like to be.

I'm sure someone could then point you the right direction.

MB

posted by kboy808

my stats are 5"7 185 i have id like to lose sum of the fat around my inner thighs and my stomach. my goals are to evantualy work my way to a six pack, and have built arms and calvs and a solid back

posted by the masterpiece

what's your diet like bro

posted by kboy808

brakefest consist of whey protein shake and eggs and rice

lunch i usualy skip it and just have a glass of water

dinner it usualy changes dailey to wutever my grl cooks usualy meats,and rice

as for snacks i try not to get carried away i usaly have myself a candy bar like maybe once a week

posted by AMERFOOTBALL

ok lets start with the diet. you are looking to cut fat...here we go! depending on your age, your bmr is around1600(25yrs old) to 1900 (21 years old) if you post your age, we can tweak this for you...

breakfast
6 eggs whites
2 slices 100% whole wheat toast

3 hours after breakfast
1 cup brown rice
4oz boneless skinless chicken breast

lunch
1 can of tuna
1 slice whole wheat bread

3 hours after lunch
celery
natural PB
protein shake

dinner
1 cup green beans
4oz extra-lean ground beef
baked potato

3 hours after dinner
protein shake

That totals 1650 Calories, 36g Fat, 193g Protein, 167g Carbs

for training, try to get 3 days a week cardio first thing in the morning before any food. do weights on opposite days or at least 8 hours after cardio.

posted by Enickma

You might also benefit from the following:

3 times a week, about an hour after your last meal, spend about 30 minutes doing some high intensity studying of english, spelling and grammar. Take at least every other day off...make sure not to overtrain..

LOL... J/K/ I'm just bustin your balls :laughing:

posted by kboy808

sorry for the spelling errors was typing this from my psp browser at work

posted by Enickma

Right on man, I was just kidding anyway

posted by kboy808

wich protein shake is the best im curently taking whey but this brand i bought taste like shyt wich and wut brand do u guys take

posted by Enickma

I think they all taste like ass personally. I'm using isopure, the low carb dutch chocolate isn't too terrible.

posted by kboy808

ill give it a try

posted by brsett

Designer protein tastes good. I use optimum nutrition.

posted by AMERFOOTBALL

i also use ON 100% whey gold standard. it does kinda taste like shit but i choke it down, or i cheat and add a banana or some casein to it:)

posted by regg

5 times a week straight in the gym is not a good idea........especially if youre lifting heavy....u shouldnt work 5 days in a ROW like that...... you gotttta leave alil bit of time in between......oh and also..........How long do u stay for at the gym

posted by John H

i just got a deal on some whey i bought online, i got 15 pounds for like 90 bucks, but i had to get orange vanilla swirl and now i understand why they were on special. its disgusting, and now i have about 2-3 months worth to go through. oh well, choke it down, it was a good deal.

posted by brsett

That's not a particularly great price. I buy 5lbs of ON whey for ~$28, any flavor, and that's just the regular price. Prolab is similarly priced. Buy $75 of stuff and get a free shaker cup. :)

posted by estray

I pay $19.95 for 5 lbs at Sams club

posted by John H

well, thats canadian dollars. and i cant seem to find it for anything less than $40 canadian.

posted by howlowcanigo

I pay too much but I justify the cost because it taste good.

posted by goldentornado22

i buy the stuff at walmart. i think its called six star protein or sumthing like that. doesnt taste terrible and the price isnt that bad either

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