Need help with this gut. 41 years old

[Okinawa_Power]

Originally Posted by newbie-screwbie

You had to zoom??? LOL. Thanks. It does sound as if you have similar questions as I do about why 5 day a week, 1 body part would be better for me? If you find out shoot me a PM.

Thanks.

Newbie-Screwbie your welcome for the advice!!!!

I think the one a day concept will do you really well. I have been using it for about a year now and it is really good. It helps put on mass and it also allows you to have a more intense work-out, focusing on that body part only. And remember that when your work-outs are really intense you are raising your metabolism. Even if you are cutting you can still use the one a day concept because lifting really doesn't make you lose fat it is cardio that will burn away your fat...... Just my .02

[popsinc]

Now for my 2 cents, lol. Topher and Okinawa know exactly what theyre talking about. Im proof. I still have a long journey on the way I need to be but those t 2 guys have helped me out tremendoulsly. Thanks brothers!!!!

As far as the cardio 2 times/day, you need to let me know how that is working for you. I have or should I say Topher has my diet all dialed in, training and cardio as well. The only thing Im NOT doing is the cardio twice. Were just about the same age ( 39 ) so Im curious on how our bodies are reacting at our age.

Keep up the good work and Im following your progress also!!!!!! Pops...

[Okinawa_Power]

Originally Posted by popsinc

Now for my 2 cents, lol. Topher and Okinawa know exactly what theyre talking about. Im proof. I still have a long journey on the way I need to be but those t 2 guys have helped me out tremendoulsly. Thanks brothers!!!!

As far as the cardio 2 times/day, you need to let me know how that is working for you. I have or should I say Topher has my diet all dialed in, training and cardio as well. The only thing Im NOT doing is the cardio twice. Were just about the same age ( 39 ) so Im curious on how our bodies are reacting at our age.

Keep up the good work and Im following your progress also!!!!!! Pops...

Pops you did all the work you crazy man you!!!!! Post some recent pictures and enjoy that HM!!!!!!

When I was dieting I went up to 2 a day cardio at 30min per session....This is really rough!!!!! I mean it kicked my ass!!!!!!!

P.S. I am watching Branch Warren road to Olympia!!!! He is working Delts right now and the man is SICK!!!!! ****ing unreal!!!! What motivation for me........I have delts tomorrow!!!!!

[newbie-screwbie]

Originally Posted by popsinc

Now for my 2 cents, lol. Topher and Okinawa know exactly what theyre talking about. Im proof. I still have a long journey on the way I need to be but those t 2 guys have helped me out tremendoulsly. Thanks brothers!!!!

As far as the cardio 2 times/day, you need to let me know how that is working for you. I have or should I say Topher has my diet all dialed in, training and cardio as well. The only thing Im NOT doing is the cardio twice. Were just about the same age ( 39 ) so Im curious on how our bodies are reacting at our age.

Keep up the good work and Im following your progress also!!!!!! Pops...

I can tell you this Pops....I lost 30 lbs and have not been able to lose any more weight. I took Okinawa's advice and started doing cardio 2 times a day. 4 days later I was down 4 lbs, my lowest weight since high school. I am currently under 220 for the first time in years. Now I just have to tweak my workout and STICK TO EATING RIGHT!

I will post some pics in a few weeks. Thanks guys!

[newbie-screwbie]

WORKOUT REGIME
SUNDAY:OFF
MONDAY: LEGS
Leg extensions: 4 x 15
Squats: 3 x 10-15
Lunges: 4 x 20-25 steps each leg
Seated ham curl: 4 x 15
Straight leg dead lift: 3 x 15

TUESDAY: SHOULDERS
DB press: 4 x 10-12
Laterals: 3 x 10
Cable laterals: 3 x 15
Reverse pec dec: 3 x 10-12
DB shrugs: 3 x 10-12

WEDNESDAY: OFF
THURSDAY: BACK
Chins: 3 x MAX
Dead lifts 3x 10-8-6
T-bar row: 3 x 10-12
Lat pulldown: 3 x 12-15
Hyperextensions: 3 x 15

FRIDAY: CHEST
Incline DB press: 3 x 10-12
Flat DB press: 3 x 10-12
Incline flys: 3 x 15
Flat bench 3 -10 8 6 reps

SATURDAY: ARMS
Incline curl: 3 x 10
Preacher curl: 3 x 12-15
Hammer curl: 3 x 10
Machine dips: 3 x 10-12
Skullcrushers: 3 x 10
Rope pushdowns: 3 x 15


What is the recommended rest period? How does this compare to your workout Okinawa or Pops?

Thanks!

[TheUglyOne]

i would say the arms and chest are to close together. triceps are a secondary muscle when working chest.

[popsinc]

Originally Posted by newbie-screwbie

I can tell you this Pops....I lost 30 lbs and have not been able to lose any more weight. I took Okinawa's advice and started doing cardio 2 times a day. 4 days later I was down 4 lbs, my lowest weight since high school. I am currently under 220 for the first time in years. Now I just have to tweak my workout and STICK TO EATING RIGHT!

I will post some pics in a few weeks. Thanks guys!

Thats awesome but take some advice, THROW THAT DAM SCALE IN THE GARBAGE!!! Thats for you Topher, lol....

Seriously, Ive been watching the scale for the past few months and Topher was right. It plays with our minds. Do what your mirror tells you. Since my recent spawn cycle I went from a flabby 192 to a thicker, stronger 196 then after pct I was a little leaner 185. All within 2.5 months. Now if youre looking at the numbers, no biggie in weight change. BUT my pants are fitting loose ( Im swimming in 36's ) and my lg t-shirts are nice and tight! I look and feel 100% better now than I was ON cycle, and the mirror proves it. Ill post up some pics hopefully by next week. Not too sure if you can notice a huge difference but I can in my mirror.

Stick to the diet, training, cardio etc and have patients. Im right there with you bro!!!

[popsinc]

Originally Posted by newbie-screwbie

WORKOUT REGIME
SUNDAY:OFF
MONDAY: LEGS
Leg extensions: 4 x 15
Squats: 3 x 10-15
Lunges: 4 x 20-25 steps each leg
Seated ham curl: 4 x 15
Straight leg dead lift: 3 x 15

TUESDAY: SHOULDERS
DB press: 4 x 10-12
Laterals: 3 x 10
Cable laterals: 3 x 15
Reverse pec dec: 3 x 10-12
DB shrugs: 3 x 10-12

WEDNESDAY: OFF
THURSDAY: BACK
Chins: 3 x MAX
Dead lifts 3x 10-8-6
T-bar row: 3 x 10-12
Lat pulldown: 3 x 12-15
Hyperextensions: 3 x 15

FRIDAY: CHEST
Incline DB press: 3 x 10-12
Flat DB press: 3 x 10-12
Incline flys: 3 x 15
Flat bench 3 -10 8 6 reps

SATURDAY: ARMS
Incline curl: 3 x 10
Preacher curl: 3 x 12-15
Hammer curl: 3 x 10
Machine dips: 3 x 10-12
Skullcrushers: 3 x 10
Rope pushdowns: 3 x 15


What is the recommended rest period? How does this compare to your workout Okinawa or Pops?

Thanks!

Besides the days Im pretty close but Im always fighting with the clock and my work schedule. My regimine is like this :

Monday - chest/biceps/abs/45 min cardio

Tuesday - 45 min cardio only

Wednesday - shoulders/abs/ 45 min cardio

Thursday - legs no cardio

Friday - back/triceps/abs/45 min cardio

Sat - 45 min cardio only

Sunday - off

Plus all of my exercizes are supersetted and pyramided mainly doing 3 sets of 8 with a 60 sec rest between sets. Also, for the first exersizes I try togo as heavy as possible using compound movements and the 2nd ex I drop the weight and go to failure. My entire routine WITH cardio is about 1 - 1 1/2 hours max. Right now Im more concerned about my bf and cardio thats why I only do 2 ex per body part, exc for legs...

[newbie-screwbie]

Originally Posted by popsinc

Thats awesome but take some advice, THROW THAT DAM SCALE IN THE GARBAGE!!! Thats for you Topher, lol....

Seriously, Ive been watching the scale for the past few months and Topher was right. It plays with our minds. Do what your mirror tells you. Since my recent spawn cycle I went from a flabby 192 to a thicker, stronger 196 then after pct I was a little leaner 185. All within 2.5 months. Now if youre looking at the numbers, no biggie in weight change. BUT my pants are fitting loose ( Im swimming in 36's ) and my lg t-shirts are nice and tight! I look and feel 100% better now than I was ON cycle, and the mirror proves it. Ill post up some pics hopefully by next week. Not too sure if you can notice a huge difference but I can in my mirror.

Stick to the diet, training, cardio etc and have patients. Im right there with you bro!!!

Good advice..I agree with the throw away the scale comment. I m not looking to lose weight I have always been a good sized guy. I am looking to swap fat for muscle so to speak!

Ill be posting some results every couple weeks myself. Good luck and thanks.

[Okinawa_Power]

Originally Posted by newbie-screwbie

WORKOUT REGIME
SUNDAY:OFF
MONDAY: LEGS
Leg extensions: 4 x 15
Squats: 3 x 10-15
Lunges: 4 x 20-25 steps each leg
Seated ham curl: 4 x 15
Straight leg dead lift: 3 x 15

TUESDAY: SHOULDERS
DB press: 4 x 10-12
Laterals: 3 x 10
Cable laterals: 3 x 15
Reverse pec dec: 3 x 10-12
DB shrugs: 3 x 10-12

WEDNESDAY: OFF
THURSDAY: BACK
Chins: 3 x MAX
Dead lifts 3x 10-8-6
T-bar row: 3 x 10-12
Lat pulldown: 3 x 12-15
Hyperextensions: 3 x 15

FRIDAY: CHEST
Incline DB press: 3 x 10-12
Flat DB press: 3 x 10-12
Incline flys: 3 x 15
Flat bench 3 -10 8 6 reps

SATURDAY: ARMS
Incline curl: 3 x 10
Preacher curl: 3 x 12-15
Hammer curl: 3 x 10
Machine dips: 3 x 10-12
Skullcrushers: 3 x 10
Rope pushdowns: 3 x 15


What is the recommended rest period? How does this compare to your workout Okinawa or Pops?

Thanks!

Work out looks good. Sets are good to go and rep range is good. I would work Back on Monday, Chest on Tuesday, Legs on Wednesday, Arms on Thursday, and Shoulders on Friday and take Sat and Sun off unless you want to do cardio for these days. If you work your major muscle groups in the beginning and then put a day where you are working legs in there that gives your smaller muscles that help you work the big ones a chance to recover and once you work them on their own they will GROW!!!!!!!!!! Of course if you are trying to cut then the routine that Pops gave you is good also. Once you start working more then one bodypart per day you are increasing the amount of calories that are burned during the workout...Just remember to keep the same intensity while working each bodypart and you will start to see some excellent gains!!!! I rest about 1 1/2 minutes between sets...except for legs....I take 3-5 minutes before sets........My daughter needs help with World Geography so I am about to go and get a headache.......Wish me luck......

[newbie-screwbie]

Im still looking for an answer to my original question? Why did you recommend the 1 body part a day? Why would 1 body part a day be any better than my 4 a week- 2 body parts a day workout? Why would I see more gains with teh 5 day -1 body part workout?

Thanks and Im pretty good at geography if u need help there..lol!

[Okinawa_Power]

Originally Posted by newbie-screwbie

Im still looking for an answer to my original question? Why did you recommend the 1 body part a day? Why would 1 body part a day be any better than my 4 a week- 2 body parts a day workout? Why would I see more gains with teh 5 day -1 body part workout?

Thanks and Im pretty good at geography if u need help there..lol!

I would recomend one a day because of the amount of intensity and energy you can put into that one muscle. Think about it, if you are working back and then you work tri's how much intensity are you going to be putting into your tri's? That is a bulking cycle that has been used for a long time and it works pretty well. If you think you can put 110% into every workout doing 2 bodyparts a day then have at it. But for me I will remain at one per day......Did this answer your question?

[**TOP**]

The only scale you should be using is the scale that measures your food!!!!
Scales will mess with your head!

[newbie-screwbie]

Originally Posted by Okinawa_Power

I would recomend one a day because of the amount of intensity and energy you can put into that one muscle. Think about it, if you are working back and then you work tri's how much intensity are you going to be putting into your tri's? That is a bulking cycle that has been used for a long time and it works pretty well. If you think you can put 110% into every workout doing 2 bodyparts a day then have at it. But for me I will remain at one per day......Did this answer your question?

Yes sir....

[newbie-screwbie]

Originally Posted by Okinawa_Power

I would recomend one a day because of the amount of intensity and energy you can put into that one muscle. Think about it, if you are working back and then you work tri's how much intensity are you going to be putting into your tri's? That is a bulking cycle that has been used for a long time and it works pretty well. If you think you can put 110% into every workout doing 2 bodyparts a day then have at it. But for me I will remain at one per day......Did this answer your question?

Fyi ..i started the 1 body part a day today....I see what you mean about not doing arms after chest....The waiting only 90 sec between sets is crazy...My workout weight went way down but i felt like i was working twice as hard? I was sweating like a pig and I had the best PUMP that i have had in a long long time. It is definately a different workout than what I was doing! I will keep you posted....Is anything Im saying about reduction in weight and a great pump make sense?

As always thanks for the help to you and Top!

[**TOP**]

Thats is suppose to happen ! Its circuit training,thats how ive always trained because i like it and i dont like to wait. See how much things have changed in just the little while you have been doing this!! And to think the first thing you thought of that would work is AAS.



75%DIET/20%TRAINING/5%GEAR!!

[newbie-screwbie]

MONDAY: BACK
Chins: 3 x MAX
Dead lifts 3x 10-8-6
T-bar row: 3 x 10-12
Lat pulldown: 3 x 12-15
Hyperextensions: 3 x 15

TUESDAY: CHEST
Incline DB press: 3 x 10-12
Flat DB press: 3 x 10-12
Incline flys: 3 x 15
Flat bench 3 -10 8 6 reps

WEDNESDAY: LEGS
Leg extensions: 4 x 15
Squats: 3 x 10-15
Lunges: 4 x 20-25 steps each leg
Seated ham curl: 4 x 15
Straight leg dead lift: 3 x 15


THURSDAY: ARMS
Incline curl: 3 x 10
Preacher curl: 3 x 12-15
Hammer curl: 3 x 10
Machine dips: 3 x 10-12
Skullcrushers: 3 x 10
Rope pushdowns: 3 x 15


FRIDAY: SHOULDERS
DB press: 4 x 10-12
Laterals: 3 x 10
Cable laterals: 3 x 15
Reverse pec dec: 3 x 10-12
DB shrugs: 3 x 10-12



PWO After lifting Protein shake ..BCAA During workout..

PWO Cardio Protein and EFA. BCAA During workout.

Any suggestions?

Trying to do cardio everday MOn-Fri in the evening....My workout time is Noon for about 1hr to 1.5 hour

[crazypat123]

haha man you have HUGGGEE fingers just noticed that

[newbie-screwbie]

Originally Posted by crazypat123

haha man you have HUGGGEE fingers just noticed that

You know what that means???? Lmao!

[newbie-screwbie]

Originally Posted by topherhinton

Thats is suppose to happen ! Its circuit training,thats how ive always trained because i like it and i dont like to wait. See how much things have changed in just the little while you have been doing this!! And to think the first thing you thought of that would work is AAS.



75%DIET/20%TRAINING/5%GEAR!!

Absolutely....Gear was on my mind I will admit. But I really dont think I will EVER do AAS. I really dont want the risk!

[Okinawa_Power]

Originally Posted by newbie-screwbie

Absolutely....Gear was on my mind I will admit. But I really dont think I will EVER do AAS. I really dont want the risk!

Newbie I am glad you like the one a day workout. If you run the cycle the right way you will take away the risks......Never say never.....Once the bug bites you you will not want to stop!!!!!!

[newbie-screwbie]

Originally Posted by Okinawa_Power

Newbie I am glad you like the one a day workout. If you run the cycle the right way you will take away the risks......Never say never.....Once the bug bites you you will not want to stop!!!!!!

Exactly, Not want to stop that what Im afraid of! Thanks for your help!!

[TheUglyOne]

Originally Posted by Okinawa_Power

That is a bulking cycle that has been used for a long time and it works pretty well.

would the 1 a day also help with fat loss too? u said bulking, just wanted to clarify.