Hey hey im back again for some more answers

[MurphDawgg485]

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Alright, for those who dont know me yet I used to be overweight and now I am currently 20 years old (as of the the 13th) and want to be up on stage someday as a bodybuilding elite. I plan on staying natural until I have reached my genetic peak, and am hoping you will guys will be able to help me know when that time comes. Anyway the picture in my avatar is from about a month ago before I started here and was not dieting like it was my job (like I am now) this is my routine. Also, will post more pics including the wheels after week 6.

Questions- should I start doing 45 mins of cardio in the morning on an empty stomach and cut out cardio durning my weight training session?

2--I want to get rid of this extra fat should I just continue to clean bulk and deal with the extra little fat for now or is it time to cut.

3---if I should keep bulking do i do 20 mins of cardio of 45?



Monday: chest and back

super set:bbell Bench press and wide chins for 5 sets

super set: incline Db press and close grip chins for 4-5 sets

D bell flys-4-5 sets

dips- 5 sets

T-bar-5 sets

super set cable seated row and straight arm pull ups for 4 sets

bent over rows-4 sets

3-5 ab exersizes 3 sets ea
run/bike/rope/elipt for 20 mins


tues- off

WENS: Legs

squat-5 sets
front squat-3 sets
leg extension-4 sets
leg curls- 4 sets
standing calf raises-4 sets
seating calf raises-4 sets
3-5 ab exersizes 3 sets ea
run/bike/rope/elipt for 20 mins

Thurs- shoulders

Behind neck press (with all the topics about this will switch to military press soon) 4 sets
front lat raises-4 sets
side cable lats- 4 sets
upright rows-4 sets
shrugs-5 sets
3-5 ab exersizes 3 sets ea
run/bike/rope/elipt for 20 mins

Fri- Bi's, Tri's
super set standing bbell curl lying tri ext
super set alt d bell curls tri pushdown
super set conentrated curls and one arm tri extension
wrist curls-4 sets
3-5 ab exersizes 3 sets ea
run/bike/rope/elipt for 20 mins

SAT: OFF
Sunday: start over

DIET: meal 1-cup of egg whites with 1 whole egg, cup of oats, grapes (multi vit, flax seed oil)
meal 2- nat peanut pb, banana, cheese
meal 3- 2-3 peices of wild salmon, rice mixed with bbq sause and salad (amino acid, 2 fish oil pills, 5g creatine)
meal 4- nat pb, apple protein shake
meal 5- 3 chicken breast with ranch and rice (amino acids)
meal 6-pinapple, cottage chese

Thanks guys for the help

[MurphDawgg485]

i post another one in about 2-3 weeks

[shadey33]

#2 keep clean bulking you can deal with the rest later
#3 When bulking its best to keep cardio to a minimum

Post your diet up in the diet forum imo i think it needs some tweaking up the carbs for bulking !

[Twist]

Q1 - NO
Q2 - clean bulk (with a better diet) and do 30 - 40 minutes of low intensity cardio PWO. You can even drink your shake while you walk on the treadmill
Q3 - 30 minutes PWO is fine, especially during a Bulk

Your routine and your diet needs help.
1. you only have 2 days off per week, not nearly enough.
2. Don't work your abs everyday. Work them 1-2 times per week and go heavy just like every other muscle
3. Your training 3 big muscle groups on monday and 2 small groups of muscles on friday, along with overtraining your abs again. you need to split this up better.
4. Diet below
meal 1 - add more whole eggs
meal 2 - add protein, omit cheese and pb, add another banana
meal 3 - make sure you are eating at least 6 ounces of salmon
meal 4 - assuming this is post workout, it is ok
meal 5 - 6-8 oz of chicken is a minimum
meal 6 - New meal. You are not getting anywhere with dairy. chicken or steak

[MurphDawgg485]

your my boi T, always keeping me informed. appreciate it, lesson learned with the resting, i will start every other day. and as for the meal plan Ima finish up my groceries i got left on this plan and switch to the new one on monday. Pictures coming soon.