My diet and excercise program, lets have at it.

[mesonerz]

I posted my pics (http://forums.steroid.com/showthread...just-be-honest.) in the members pics section and was advised to post my diet and workout program so here i am.

Stats:
6-4
225lbs
30 years old.
BF% ???? I dont know, check out the above link and give me an estimate.
My goal right now is to trim dowm and cut up, then bulk up to about 250lbs.

(Weekdays)
Breakfast: Bowl of instant oatmeal and banana or carnation instant breakfast.

Mid morning snack: Piece of fruit or granola bar or both.

Lunch: Turkey or chicken on Whole wheat potato bread with mustard and jalapenos and triscuts.

Mid day snack: Usually nothing.

Dinner: Can range anywhere from pasta, to chicken to eggs. Usually chicken or fish with some kind of vegetable and a side. And usually a side salad.

Weekends:
Friday night i usually get pizza with my girl.

Saturday: Usually have a big breakfast because i dont have to work. Like 4 egg omelet with turkey sausage and pancakes(homemade). Lunch might left over pizza from friday night. Dinner is usually the same as weekdays. Chicken or fish with some kind of vegetable and a side.

Sunday: Big breakfast like saturdays. I eat dinner early on sundays because i always go to my girlfriends parents house for sunday dinnner. It ranges week to week but its always homemade and never takeout. That usually lasts me for the rest of sunday.

I drink lots of water. The only time i drink milk is with a instant breakfast or with my protein shake and its always skim. I do have 1 glass of OJ once a day. But no sodas or juices or anything like that.

I also dont eat read meat or pork so its just chicken,turkey or fish. I have completely cut out all fast food(minus the pizza) from my diet and i cant say i miss it at all.

I also take 1 multi vitamin and 1 500mg Vitamin C before bed every night. I should also add i only drink protien shakes after my workouts, no other times.

On to my workout routine.

3 days a week(m-w-f or t-t-s)
Bench Press 135lbs 3x10
Curls 50lbs bar 3x10
Skull Crushers 50lbs bar 3x10
Shoulder Shrugs 30lbs 3x15
Squats (non assisted) 135lbs 3x10
Calf raises 75lbs 3x15
Sit ups 1x30
i do my cardio last for about 20 min of all out elliptical or bike. Trust me when i say all out, when i get done i am soaking wet with sweat.
Then i hang from a chin bar until i cant hold on any longer.

Well there is my diet and workout routines. Go ahead and have at it and pick it apart. just as long as its honest im open to all criticism and suggestions.

PS. i know there arent any deadlifts in my routine but i just never feel right doing them. I have had the trainers at my gym watch me do them to see of my form is right and they said it is, but i always feel really awkward like i might throw my back.

I should also add that i do all the cooking so its easy for me to make pretty much anything.

[blacktiger]

First of all what are your stats?
What are your goals.

I think its highly recommended that you read the stickies at the top of this forum to get an idea on how to determine what sort of calories/food you require to acheive your personal goals

I read these and adjusted my diet to suit. atm your diet looks quite ordinary not really a Bodybuilding diet imo.

So get reading and post stats.

[mesonerz]

First of all what are your stats?
What are your goals.

I think its highly recommended that you read the stickies at the top of this forum to get an idea on how to determine what sort of calories/food you require to acheive your personal goals

I read these and adjusted my diet to suit. atm your diet looks quite ordinary not really a Bodybuilding diet imo.

So get reading and post stats.

Silly me your are right i didnt post any stats. Going to edit right now.

[gbrice75]

^^^ this. We need to know your stats, goals, etc as stated above. Age, height, weight, bodyfat %, etc.

Agreed also that your diet isn't a bodybuilding diet by any stretch. It's not even a diet i'd revise - it needs a complete overhaul, needs to be built from scratch.

Use the below info to educate yourself on proper diet and nutrition. Read it until you can recite it in your sleep. Then come back here and post up a decent diet. We will help you sort it out from there. Be sure to include time of day for each meal, where your workout fits into the day, and complete macro info for each in the form of protein/carbs/fat/total calories. Yes it's alot of work, but if you really want to do this, it's necessary. Good luck, and see you soon! (thanks to Damienm05 for putting this together):

BMR/TDEE formula:

Let’s start with BMR. This is your Basal Metabolic Rate. AKA – how many calories you burn each day by just sitting on your ass. In order to figure out your BMR, you need to know what your lean body mass is. In turn, you need to know what your body fat percentage is.

If you don’t know your body fat percentage, go to your gym and get tested (please don’t use electronic scales to get your bf % checked, they're horrible). If you don’t have a gym that offers this service; ask me and I’ll give you a pretty good estimate.

With your bf % in hand, here’s the formula:

BMR (men and women) = 370 + (21.6 X lean mass in kg)

Total weight x bf % in decimal form = total bf weight

Total weight - total bf weight = total lean body mass

For example:

I am 6'1 210 lbs at 10% body fat... so I would multiply 210 by .10 (converted from percent to decimal) = 21 lbs
210 – 21 = 189 lbs lean body weight

189 / 2.2 = 86.0 lean mass in kg

370 + (21.6 x 86) = 2227.6 BMR (this is high for the average person)

Now that we have a BMR figure, we can move on to TDEE. Total Daily Energy Expenditure. This is how many calories we actually use during the day via our BMR and activities such as work, exercise and various tasks. We can figure this number out with simple math but be honest because this figure is to be the cornerstone of your diet and healthy lifestyle. We need to determine your activity level. We’ll choose from a few levels:

§ If you are sedentary (little or no exercise): Calorie - Calculation = BMR x 1.2
§ If you are lightly active (light exercise/sports 1-3 days/week): Calorie-Calculation = BMR x 1.375
§ If you are moderately active (moderate exercise/sports 3-5 days/week): Calorie-Calculation = BMR x 1.55
§ If you are very active (hard exercise/sports 6-7 days a week): Calorie-Calculation = BMR x 1.725
§ If you are extra active (very hard exercise/sports & physical job or 2x training): Calorie-Calculation = BMR x 1.9

For example:

I train with weights 5 days for 90 minutes per week. I play hockey three times per week
for 90 minutes. I do 60 minutes of cardio training 5 times per week as well. I also practice my sport 3 times per week for 90 minutes. Either via skating or puck/shooting drills. All are high-intensity. I am between very and extra active. Let’s say BMR x 1.8. My TDEE is 4010.

In terms of food choices, here goes:

I love analogies. Let’s use a good one. Think of your perfect body as a house that you must build. You’ve figured out your BMR and TDEE, so you know the exact specs of the property you have to work with. You know how exercise affects weight loss and how much of a caloric deficit/surplus we must create to lose/gain said weight; so you know how to build - you understand architecture. You also know the pace you intend on losing/gaining weight at based on these other factors, so you know it will be harder to get your house built in weeks as opposed to months. The only thing left is the tools/building material you must use and because you don’t know how to eat, you still can’t build anything. At least, not well. Sure, you can starve yourself for a few months but you’ll just gain all the weight back in a couple weeks of binge drinking and shitty eating on a vacation – you’re house will fall down!

So, let’s talk tools baby. Let’s talk food. First off, there are only 3 types of foods/macronutrients. Protein. Carbohydrates. Fat. That’s it.

Protein – 4 calories per gram - Building material. Bricks. You can’t gain energy from protein, you can only use it to build muscle/skin/hair/nails. It’s basically just amino acids and it’s what our bodies are made of. As such, we need lots of it. 1g of protein per body lb is a good number to shoot for . Go as high as 2g per body lb if you’re lifting weights and trying to build muscle. For example, I am 207 lbs and I eat between 300-400 grams per day. Our body can only break down so much at one time however, so we want to eat 20-40 grams of protein in every meal, several times per day. Protein, being building material only and not energy/labor – the body can rarely find a reason for it to be stored as fat. If you must over-eat – make it lean meat/fish.

Carbs – 4 calories per gram - Think of these as human labor for your house. Think of sugar as dudes you pick up out front of home depot and oatmeal as a skilled carpenter. Both are carbs, both serve very different purposes. Carbs help transport essential nutrients to the muscles, create glycogen stores, and as such, increase protein synthesis but do not build muscle; they are simply an energy source. As such, they should only be eaten/used when we need energy. Any carbs we ingest before bed or before watching a movie, or something sedentary are not used as energy, and as such, are more likely to be stored in the body as glycogen (glucose/water in our muscles that we will use when doing high-intensity exercise). Once our glycogen reserves are full, they will spill over and be stored as fat. Yes, they will make you fat. Carbs can be your best friend or your worst enemy.

Fats – 9 calories per gram - Like carbs, fats are an energy source, not a building material like protein. They provide nowhere near as much energy as carbs however. Ask anyone who's on a ketogenic diet. With regard to our house, think of fats as the glue/cement. They provide much needed essential fatty acids, which are great for joint/organ health and increase our protein synthesis. Going back to our analogy, cement/glue increases the effectiveness of bricks! If we give our bodies the right fats, it will be able to burn stored body fat quickly as it won’t see any use in keeping it. Remember, like carbs – not all fat is good and ALL fat is high in calories so watch out. A tablespoon of peanut butter can be a good addition to a meal. Snacking on 5-6 tablespoons, however, means you’ve just eaten over your TDEE for the day.

Acceptable proteins for your healthy lifestyle diet:

The goal is to eat lean protein. Meats/other sources low in fat/carbs.

§ Ground beef (93% lean or better)
§ Lean steak (Flank, flat iron, or top sirloin)
§ Bison sirloin (the highest quality red meat)
§ Chicken breast
§ Turkey breast
§ Tuna (canned or sushi grade)
§ Salmon
§ Tilapia (mostly all white fish)
§ All shellfish
§ Venison
§ Whey protein (post-workout recovery purposes only)
§ Casein/Cottage cheese (before bed only)

Black-List Protein sources. Do not eat these because they are high in fat. And not the
good kind we find in nuts and olive oil – I’m talking about cholesterol raising saturated
fat!

§ Bacon
§ Sausage
§ Expensive fat-marbled Steaks (Ribeye, Strip, Filet)
§ Pork and beef ribs
§ Pork/Lamb chops
§ Restaurant ground beef (80/20 fat – most burgers)
§ Duck
§ Chicken legs/thighs
§ Chicken skin
§ Cheese

Acceptable Carbs for your healthy lifestlyle:

Complex carbs are now your creed. These are slower-digesting, natural, low on the glycemic index carbohydrates that digest slowly and provide us with sustained energy. They do not drastically affect our blood sugar and do not cause insulin spikes. Thus our body sees no reason to store them as fat, it would rather burn them for energy. Simple carbs such as enriched white breads/pastas/rice/potatoes/sugars (including most fruit) cause insulin spikes and are high GI foods. They should not be eaten when on a strict diet. Fruit can be consumed early in the day or pre/post-workout because of it’s high nutritional value but should usually be avoided due to being a form of simple sugar. Remember, healthy, low-calorie foods aren’t always the correct foods and such is the case with fruit.

§ Oats/Oatmeal
§ Grits/Cornmeal
§ Unsalted/non-buttered popcorn (great, low-cal snack)
§ Sweet potato (the best choice)
§ Butternut squash
§ Whole wheat pasta (not enriched)
§ Organic whole wheat bread (not enriched wonder bread crap)
§ Brown rice
§ Ezekiel bread
§ Swedish grain bread
§ Gluten free bread
§ Wheat couscous
§ Corn
§ Quinoa
§ Lentils
§ Beans
§ Many more, look up the GI (glycemic index) for healthy choices

Black List:

§ White pasta
§ White bread
§ Baguette
§ Bagels
§ Cookies, cake, muffins, cupcakes, all sweets basically.
§ White couscous
§ White rice
§ You get the idea…

Don’t get discouraged upon reading this list. I still make desserts all the time with whole
grain flour and splenda. I buy bagels and baguettes at the health food store that use
complex carbs as a base. If you’re dedicated, you don’t have to miss out 100%

Acceptable fats for your healthy lifestyle:

We look for fat sources that are high in omega-3, 6, and 9 fatty acids. Also, many are high in protein. We do not want saturated fats such as butter, cream, meat fat. We don’t want test tube fats like trans (the worst). We want mono/polyunsaturated fats that our body can use for something other than calories. Remember, even good fats are high in calories.

§ Natural peanut butter (no sugar added, just roasted peanuts)
§ Natural almond butter
§ Cashews
§ Almonds
§ Peanuts
§ Flax seeds
§ Flax seed oil
§ Salmon and Trout (great fatty proteins)
§ Fish oil
§ Extra virgin olive oil (should be used on all veggies/salads)
§ Chia seeds
§ Grapeseed oil
§ Macadamia nut oil

Acceptable miscellaneous foods:

These foods don’t provide much as far as macronutrients but are great for adding vitamins/minerals and taste. Notice some of these other foods are dairy. Dairy is another animal’s milk. We lack the enzymes to digest it as they do and it’s high in fat/sugar. It should only be eaten early in the day for nutrient purposes with the exception of whey and casein (cottage cheese).

§ Skim milk (Hood brand is only 45 calories and 3g of sugar per cup)
§ Greek yogurt (no sugar added)
§ Berries (all berries are much lower in sugar than other fruits and packed with fiber/nutrients – eat berries)
§ Green Vegetables. These are technically carbs but they are packed with fiber (a type of carb that isn’t used as energy or stored). In bodybuilding/nutrition – we refer to most vegetables as fibrous carbohydrates. While a serving of Broccoli may have 6g of carbs, 5 are from fiber. Meaning that it contains only 1g of storable carbohydrates. In addition, green vegetables are a calorie neutral/negative food (our body uses more calories to digest them than they contain – think celery). Veggies should be eaten with every meal. Every day. If you do this, you can become almost impervious to getting sick. Some vegetables are better than others for healthy diets.
§ Many non-green vegetables. Most are fine – just check labels, some have a good bit of sugar and should be eaten in moderation only (carrots)

[mesonerz]

^^^ Thanks again gbrice. I did read through some of the stickies in the diet section but since i was asked to post my diet and routine i did. LOL man o man my diet is complete poopy. Looks like i have some work to do.

[gbrice75]

^^^ Thanks again gbrice. I did read through some of the stickies in the diet section but since i was asked to post my diet and routine i did. LOL man o man my diet is complete poopy. Looks like i have some work to do.

Hey np bro, and I hope it doesn't seem like we're giving you the runaround - we're definitely not. I spend a majority of my time here going over diets, making suggestions to better them, etc.... but when I see really poor diets (no offense), I don't bother because they're just not worth working on - it's actually easier to build a new one. Could I build you a nice diet? Definitely. But i'd prefer you do it yourself using the general guides above because that will force you to learn why you're doing what you're doing, rather then just listening to what somebody tells you to do. Knowledge is power brotha!

So get your new diet up ASAP and then we'll get to it!

[mesonerz]

Hey np bro, and I hope it doesn't seem like we're giving you the runaround - we're definitely not. I spend a majority of my time here going over diets, making suggestions to better them, etc.... but when I see really poor diets (no offense), I don't bother because they're just not worth working on - it's actually easier to build a new one. Could I build you a nice diet? Definitely. But i'd prefer you do it yourself using the general guides above because that will force you to learn why you're doing what you're doing, rather then just listening to what somebody tells you to do. Knowledge is power brotha!

So get your new diet up ASAP and then we'll get to it!

I totally agree that i should be building my own diet, its the only way i will learn. And dont worrying about offending me, i know my diet is doo-doo but thats why im here to hopefully correct that.

[gbrice75]

I totally agree that i should be building my own diet, its the only way i will learn. And dont worrying about offending me, i know my diet is doo-doo but thats why im here to hopefully correct that.

Great attitude bro, i'm lovin' it! Oh I was just over in the members pics section and now I remember you - I knew the avy looked familiar - and I haven't seen SP in a while, so... =)

[gbrice75]

Just for shits and giggles, i'm gonna comment on your diet just so you can see where changes need to be made more then others, and why. It ain't gonna be pretty though! next post...

[gbrice75]

I posted my pics (http://forums.steroid.com/showthread...just-be-honest.) in the members pics section and was advised to post my diet and workout program so here i am.

Stats:
6-4
225lbs
30 years old.
BF% ???? I dont know, check out the above link and give me an estimate.
My goal right now is to trim dowm and cut up, then bulk up to about 250lbs.

Need to go look at the pics again. At 6'4 225lbs, I wouldn't imagine the bodyfat is too high but if I remember the pics, it was relatively high (granted nowhere near obese). 20%-ish? I agree 100% with cutting then adding some good lean/clean mass. I think 250 would be a really nice weight for you

(Weekdays)
Breakfast: Bowl of instant oatmeal and banana or carnation instant breakfast.

No quality protein source, oatmeal is instant (packet oatmeal typically has a bunch of sugar) - carnation instant breakfast? forget it. Scrap the entire meal. Instant oatmeal gets replaced with whole oats, use splenda and cinnamon to flavor, add some berries if you'd like. A protein shake is acceptable here, but even better would be a whole egg or 2, and 4-6 whites

Mid morning snack: Piece of fruit or granola bar or both.

carbs, carbs, carbs - and zero protein. Need a lean protein in every meal. As for the carbs, fruit is good for general health, but not great for you right now as dropping bodyfat is your goal. Stick with complex carbs for now - see that list I linked you for good choices

Lunch: Turkey or chicken on Whole wheat potato bread with mustard and jalapenos and triscuts.

Turkey or chicken what - cold cuts? Forget the crappy bread and triscuts. Find and start eating Ezekiel bread if bread is a must have

Mid day snack: Usually nothing.

uh, ok! How many hours are going by without food?

Dinner: Can range anywhere from pasta, to chicken to eggs. Usually chicken or fish with some kind of vegetable and a side. And usually a side salad.

Chicken or fish sounds good, depending on the preparation and sauces/condiments used. Pasta isn't a good idea. Veggies sound good - make sure they're the leafy green fiberous type. Side salad is fine as long as it's good stuff - spinach, kale, spring mix, mixed greens, etc - not iceberg lettuce

Weekends:
Friday night i usually get pizza with my girl.

Not anymore you don't!

Saturday: Usually have a big breakfast because i dont have to work. Like 4 egg omelet with turkey sausage and pancakes(homemade). Lunch might left over pizza from friday night. Dinner is usually the same as weekdays. Chicken or fish with some kind of vegetable and a side.

Basically a big cheat day - that's what this would be for anybody running a bodybuilding type diet. You're going to ahve to be willing to give this all up if you want to reach your goals!

Sunday: Big breakfast like saturdays. I eat dinner early on sundays because i always go to my girlfriends parents house for sunday dinnner. It ranges week to week but its always homemade and never takeout. That usually lasts me for the rest of sunday.

Sounds like another cheat day

I drink lots of water. The only time i drink milk is with a instant breakfast or with my protein shake and its always skim. I do have 1 glass of OJ once a day. But no sodas or juices or anything like that.

Good to hear about the water! We'll deal with the milk another time, not a huge deal right now. Unfortunately, the glass of OJ has to go. If you love it, eat a small orange instead. It'll have fewer carbs and at least some fiber. Remember though, right now, sugar is sugar.

I also dont eat read meat or pork so its just chicken,turkey or fish. I have completely cut out all fast food(minus the pizza) from my diet and i cant say i miss it at all.

Good to hear! Unfortunately pizza has to go too. Doesn't mean you can never eat it again, but we need to go through a very strict period to make things happen, or it can drag out forever - take it from me on this one.

Any particular reason you don't eat red meat? It's not the end of the world if you don't, but red meat is great (probably the best IMO) for bodybuilding - loaded with creatine, protein obviously, and the fats affect testosterone in a positive way. That said, you need protein from multiple sources so chicken, fish, eggs etc. are all great

I also take 1 multi vitamin and 1 500mg Vitamin C before bed every night. I should also add i only drink protien shakes after my workouts, no other times.

GREAT! Almost never hear this! Even i'm guiltier then you! Casein shake is acceptable before bed, but a better choice would be full fat cottage cheese, or... you guessed it... lean red meat.

On to my workout routine.

3 days a week(m-w-f or t-t-s)
Bench Press 135lbs 3x10
Curls 50lbs bar 3x10
Skull Crushers 50lbs bar 3x10
Shoulder Shrugs 30lbs 3x15
Squats (non assisted) 135lbs 3x10
Calf raises 75lbs 3x15
Sit ups 1x30
i do my cardio last for about 20 min of all out elliptical or bike. Trust me when i say all out, when i get done i am soaking wet with sweat.
Then i hang from a chin bar until i cant hold on any longer.

Well there is my diet and workout routines. Go ahead and have at it and pick it apart. just as long as its honest im open to all criticism and suggestions.

Not gonna touch the workout routine yet. Want to get your diet sorted first

PS. i know there arent any deadlifts in my routine but i just never feel right doing them. I have had the trainers at my gym watch me do them to see of my form is right and they said it is, but i always feel really awkward like i might throw my back.

Try light weight until you get used to them. They're an invaluable exercise, a must-do for growth.

I should also add that i do all the cooking so its easy for me to make pretty much anything.

Comments above in bold =)

[mesonerz]

Thanks for that rundown of my diet. That is greatly appreciated. That line about how i eat pizza on the weekends and your reply is classic. Its hard though with all the great NY pizza around me. But i suppose i can live without it. The reason i dont eat red meat is two fold. First being that my girl is a vegetarian and i made a compromise with her to only eat white meat. (can you say p-whipped?) The 2nd reason is that most fast food is red meat and i know it will be only a matter of time before im sucking down a double 1/4 pounder, so i just avoid it all together.

[mesonerz]

been reading through a bunch of posts and the stickies in the diet section. man i never knew how much i didnt know about a good diet.

[tbody66]

Not trying to be hard on you, but your workout is terrible too. I'm cool with a three day a week routine, I'm even cool with it being the same every time. How long have you been lifting and how long have you been doing the above program?

[cue_artist]

No need to add anything GB and TB are already here
You are in good hands bro.

[gbrice75]

been reading through a bunch of posts and the stickies in the diet section. man i never knew how much i didnt know about a good diet.

And there's still so much more out there that we both need to learn!

[mesonerz]

Not trying to be hard on you, but your workout is terrible too. I'm cool with a three day a week routine, I'm even cool with it being the same every time. How long have you been lifting and how long have you been doing the above program?

this particular routine for about 2 months now. back when i was 25 i used to live in the gym and a similiar routine worked pretty good, or at least thats my opinion. and dont worry about being hard, thats what i want because thats what will help me.

[tbody66]

[QUOTE=mesonerz;5425683]
3 days a week(m-w-f or t-t-s)
Bench Press 135lbs 3x10
Curls 50lbs bar 3x10
Skull Crushers 50lbs bar 3x10
Shoulder Shrugs 30lbs 3x15
Squats (non assisted) 135lbs 3x10
Calf raises 75lbs 3x15
Sit ups 1x30
i do my cardio last for about 20 min of all out elliptical or bike. Trust me when i say all out, when i get done i am soaking wet with sweat.
Then i hang from a chin bar until i cant hold on any longer.
[QUOTE]

Okay, if you correct your diet, like GB tells you, you will be in a position to add lean, quality muscle, here are some problems with your workout and statements. You did this when you were 25 and got good gains, what works at 25 doesn't work at 30, also anything that worked great, changing it will work great and when you go back to it, it works great again. You don't do deadlifts, actually I'm okay with this (FOR NOW), the problem I see is you don't do back, at all! The routine you have is a simple variation of a High Intensity program, the two problems are, the order of the workout, you should always work from largest to smallest muscle group, and the antiquated 3x10 rep range.

I want you to understand, based on your pictures and your willingness to allow your entire diet and workout programs to be critiqued, I am a firm believer in you being in the perfect position to make some major progress. Like I said on your other thread, I believe you can add 10-15 lbs of muscle in the next 60 days. That being said, if you do this for that time period, and eat like GB says, I'll apologize to the entire board for not knowing what I was talking about if you don't make those gains.

Warm up - Jump rope for 2 minutes straight
I'm changing your rep range to be muscle group specific, it also is a "range" which means you go to failure on every set, if you can't perform the exercise properly to the bottom number, the weight is too heavy, go lighter, and if you can perform the exercise properly for more than the higher number, the weight is too light, add weight.
Squats 3 sets 15-20 reps perform these all by themselves, little rest between sets 90 secs
Stiff legged deadlifts 15-20 reps supersetted with calf raises 3x21 (7/7/7-toes in/heels out-toes out/heels in-toes and heels lined up)
Pull-ups 3 sets w/bodyweight to failure supersetted with flat barbell Bench Press 3 sets 12-15 reps
bent rows 3 sets 12-15 reps supersetted with Incline Bench Press 3 sets 12-15 reps
Military Press 3 sets 12-15 reps Supersetted with Crunches 3 sets to failure
Upright rows 3 sets 20-25 reps supersetted with hanging leg lifts 3 sets to failure
Barbell Curls 3 sets 12-15 reps supersetted with skull crushers 3 sets 12-15 reps
cardio

Do this for four weeks, don't add or subtract anything, at the end of four weeks I want to see pics then we'll change the rep range up and adjust exercises for bodyparts, if needed.

[bigslick7878]

That workout needs a complete overhaul, it is terrible.

[tbody66]

That workout needs a complete overhaul, it is terrible.

Which workout?

[bigslick7878]

Which workout?

Not you OP's.

[mesonerz]

[QUOTE=tbody66;5428851][QUOTE=mesonerz;5425683]
3 days a week(m-w-f or t-t-s)
Bench Press 135lbs 3x10
Curls 50lbs bar 3x10
Skull Crushers 50lbs bar 3x10
Shoulder Shrugs 30lbs 3x15
Squats (non assisted) 135lbs 3x10
Calf raises 75lbs 3x15
Sit ups 1x30
i do my cardio last for about 20 min of all out elliptical or bike. Trust me when i say all out, when i get done i am soaking wet with sweat.
Then i hang from a chin bar until i cant hold on any longer.

Okay, if you correct your diet, like GB tells you, you will be in a position to add lean, quality muscle, here are some problems with your workout and statements. You did this when you were 25 and got good gains, what works at 25 doesn't work at 30, also anything that worked great, changing it will work great and when you go back to it, it works great again. You don't do deadlifts, actually I'm okay with this (FOR NOW), the problem I see is you don't do back, at all! The routine you have is a simple variation of a High Intensity program, the two problems are, the order of the workout, you should always work from largest to smallest muscle group, and the antiquated 3x10 rep range.

I want you to understand, based on your pictures and your willingness to allow your entire diet and workout programs to be critiqued, I am a firm believer in you being in the perfect position to make some major progress. Like I said on your other thread, I believe you can add 10-15 lbs of muscle in the next 60 days. That being said, if you do this for that time period, and eat like GB says, I'll apologize to the entire board for not knowing what I was talking about if you don't make those gains.

Warm up - Jump rope for 2 minutes straight
I'm changing your rep range to be muscle group specific, it also is a "range" which means you go to failure on every set, if you can't perform the exercise properly to the bottom number, the weight is too heavy, go lighter, and if you can perform the exercise properly for more than the higher number, the weight is too light, add weight.
Squats 3 sets 15-20 reps perform these all by themselves, little rest between sets 90 secs
Stiff legged deadlifts 15-20 reps supersetted with calf raises 3x21 (7/7/7-toes in/heels out-toes out/heels in-toes and heels lined up)
Pull-ups 3 sets w/bodyweight to failure supersetted with flat barbell Bench Press 3 sets 12-15 reps
bent rows 3 sets 12-15 reps supersetted with Incline Bench Press 3 sets 12-15 reps
Military Press 3 sets 12-15 reps Supersetted with Crunches 3 sets to failure
Upright rows 3 sets 20-25 reps supersetted with hanging leg lifts 3 sets to failure
Barbell Curls 3 sets 12-15 reps supersetted with skull crushers 3 sets 12-15 reps
cardio

Do this for four weeks, don't add or subtract anything, at the end of four weeks I want to see pics then we'll change the rep range up and adjust exercises for bodyparts, if needed.

thanks alot tbody for this workout regiment. i know you said try this for 4 weeks but im going to 5 weeks because i need a week to learn how to properly do some of these exercises because ive never performed some of them before, but that being said i will be starting this routine this week. pretty excited about all this great info im getting in here from you and gbrice. still working on my diet, hopefully post a new diet on here in the next couple days to have it critiqued.

just put up some new pics in my pics thread. http://forums.steroid.com/showthread...just-be-honest

[mesonerz]

ok so here is my diet plan that i have come up with so far. of course its open to suggestions. this will pretty much be my 7 day a week program.

breakfast: 1 protein shake made with skim milk. 2 hard boiled eggs.
mid morning snack: natural peanut butter on whole wheat potato bread(until i find ezikiel bread)
lunch: tuna or grilled chicken breast with mustard and fresh spinach leaves and jalapenos on whole wheat potato bread and a orange
dinner: grilled chicken breast with the options of sweet potato/brown rice/or steamed veggies and a romaine mix side salad with fat free dressing
protein shake before bed with skim milk and multivitamin/500 mg vitamin c

does this seem like enough food?

[tbody66]

five weeks is fine, I want pics posted every every two weeks for the next four weeks then on week five again so I can tweak your program for the next workout cycle.

[mesonerz]

five weeks is fine, I want pics posted every every two weeks for the next four weeks then on week five again so I can tweak your program for the next workout cycle.

no problem. im starting this routine tomorrow night. i hate golds gym on monday nights, its like everybody feels bad about splurging all weekend and crowds the hell out of the place on mondays.

[tbody66]

in a few months they'll be stepping aside for you to use the equipment, because you'll be such a massive beast.

[mesonerz]

Warm up - Jump rope for 2 minutes straight
I'm changing your rep range to be muscle group specific, it also is a "range" which means you go to failure on every set, if you can't perform the exercise properly to the bottom number, the weight is too heavy, go lighter, and if you can perform the exercise properly for more than the higher number, the weight is too light, add weight.
Squats 3 sets 15-20 reps perform these all by themselves, little rest between sets 90 secs
Stiff legged deadlifts 15-20 reps supersetted with calf raises 3x21 (7/7/7-toes in/heels out-toes out/heels in-toes and heels lined up)
Pull-ups 3 sets w/bodyweight to failure supersetted with flat barbell Bench Press 3 sets 12-15 reps
bent rows 3 sets 12-15 reps supersetted with Incline Bench Press 3 sets 12-15 reps
Military Press 3 sets 12-15 reps Supersetted with Crunches 3 sets to failure
Upright rows 3 sets 20-25 reps supersetted with hanging leg lifts 3 sets to failure
Barbell Curls 3 sets 12-15 reps supersetted with skull crushers 3 sets 12-15 reps
cardio

Do this for four weeks, don't add or subtract anything, at the end of four weeks I want to see pics then we'll change the rep range up and adjust exercises for bodyparts, if needed.

ok so today will be my 3rd day of this workput program and i must say the first 2 days definitely kicked my ass. looking forward to todays workout.

[tbody66]

ok so today will be my 3rd day of this workput program and i must say the first 2 days definitely kicked my ass. looking forward to todays workout.

That's what I like to hear! You will love what it will do for you in those five weeks too. Keep it up, can't wait to see the progress.

[mesonerz]

That's what I like to hear! You will love what it will do for you in those five weeks too. Keep it up, can't wait to see the progress.

so the first week is over. i used this week to figure out my weights and technique for some exercises i wasnt familiar with. i must say my delts are the most soar out of anything. cant wait for the end of week 2 so i can take some pics to post up here.

[tbody66]

so the first week is over. i used this week to figure out my weights and technique for some exercises i wasnt familiar with. i must say my delts are the most soar out of anything. cant wait for the end of week 2 so i can take some pics to post up here.

Me too

[tbody66]

Bump for an update!

[mesonerz]

new pics updated...
http://forums.steroid.com/showthread...just-be-honest

[tbody66]

I checked it out, noticable gains. How's the workout treating you?

[mesonerz]

I checked it out, noticable gains. How's the workout treating you?

i like the workout. its def kicking my ass. when i leave the gym i def feel like i worked out. rubbery legs, soar arms you know what i mean.

[tbody66]

i like the workout. its def kicking my ass. when i leave the gym i def feel like i worked out. rubbery legs, soar arms you know what i mean.

glad to hear it! And oh yeah, I know what you mean!

[gbrice75]

Looks like you're leaning out bro, slowly but steadily and that's all that matters. GJ!