turn 20 tomorow

[MurphDawgg485]

have thought about roids for 2 years, researched um for even longer and continue to today, have never tried. heres a pic am I ready provided i use the right training and diet. Been hearing alot about its risk before age 23 though however. Here is a little bit about me and my training routine



Been hitting the gym my whole life kinda halfassed and was overweight at 17 years old. I was 6'2 265lb(some was muscle from 1/2 ass WO's but most fat) but 2-3 years ago(when i was 17) started to get serious about it currently am 19 almost 20, 6'2 197-202lb but still am not happy with how I look. For the past 6 months however I have been going hard, 3 hours a day, 2 hours of weights followed by about an hour of cardio. Now I am seeing some pretty good results, but not 3 hours a day worth of results. I currently look like a who works out, I have some vascularity in forarms biceps, shoulders and after a good workout chest. But I cannot lose the unwanted fat around my mid area. I have been constantly researching and finally (6 months ago) have my diet in check. (getting 250-300g protein not eating alot of white breads but am drinking milk still. And cut out all fast food exept 2x a month) I am hoping to get some good advise from you guys. I want to finally get this pudgy mid section in check, I know i have the drive, my 3 hours of hardwork = 65 lbs lost is proof of that. Help me out please. this is my current W/O schedule

i train 5 days a week. Current split is this

Chest/Bi/forarms/abs/cardio
Back/tri/shoulders/neck/traps/abs/cardio
Quads/Ham/gluts/cavs/abs/cardio
rest
rest
repeat

exersizes are as follows for chest
Incline bench/bench/decline bench press/= 5 sets of each( 10 reps, 8, 6, 4, 9)
dumbell flies=5 sets (12-10-8-6-10)

for Bicep
Curls-5-6 sets
precher curls-3 sets
hammer curls-3 sets

for forearms
reverse curls-3 sets
wrist curls-4-5

For Back
Lat Pull downs- 5 sets
Tbar -5 sets
stiff leg dead lift-3 sets
back ext.-4 sets
seated row-5 sets

For shoulders(not sure of some exersize names here)
overhead press-4-5 sets
cable crosses(not sure of the name)-4 sets
front raises-3 sets
lateral raises-3 sets

for Traps
Shrugs-5 sets

For Neck
neck ups with 10-15lbs-3 sets

for Triceps
Dips-3 sets
Skull crushers- 4 sets
Pull downs- 4-5 sets
Single tri extension-3 sets

Legs
Leg curls-5 sets
Extentions-5 sets
squats-6 sets
leg press-4-6 sets depending on how i feel after squats

Abs
Hanging leg raises-3 sets
Hanging knee ups-3 sets
decline situps-3 sets
weighted side bends-1 (like 25-30 reps ea side)
side twists with 8lb medecine ball-3 sets
leg raises-3 sets
scissors-1 set

Cardio
Run-10 mins
fast jumprope-15 (breaking for bear clawing)
bike- 20-30mins
definatly going to wait till around 23, i Just started my new diet yesterday and i could use any pointers at all cause they are needed.
diet
when i wake up- 6 eggs(4whites 2 whole) 2 peices of wheat bread, 50 gram protein shake

1 hour later-oatmeal bar
1 hour later-natural penut butter sandwhich with my pre w/out drink
workout
50 gram protein shake
1 hour later- fish or chicken whatever meat i feel like eating with water
2/3 hour later protein with rice
before bed-50 gram protein shake

the rice and oatmeal is because for the past i dont know how long i have been overtraining and not gettin enough carbs, i kept reading everywhere that carbs where bad so i jus took as much out as possible. This was like a year ago, asince then ive been feelin like shit and not able to focus after weights and whatnot, now today and yesterday after getting alot of carbs ( maybe 10% less then protein not sure) i feel great after a workout and ready for work and jus feel so much better then ive felt in a long time.

This ontop of the new training schedual that twist made out for me has me more motivated then ever because i can just tell it is going to work. Help me tweak diets, also a plan would help (if you dont mind the extra work) haha thanks guys again, your help has been pretty vital for me and is going to lead to some massive gains, and change in appearence. Thanks again.


here is a picture

[Erace18]

What about your diet...

[Twist]

have thought about roids for 2 years, researched um for even longer and continue to today, have never tried. heres a pic am I ready provided i use the right training and diet. Been hearing alot about its risk before age 23 though however. Here is a little bit about me and my training routine

I would say you are not ready because you can grow so much more without bro. and quick too! Take your body as far as you can naturally, that way when you add that gear you will shoot up past what you could have achieved otherwise. think about it, you will gain the most off your first cycle (almost always), do you want that 10-15lbs to go to a weight that you could have gotten anyway, or do you want that 10-15 lbs to take you above and beyond?

Been hitting the gym my whole life kinda halfassed and was overweight at 17 years old. I was 6'2 265lb(some was muscle from 1/2 ass WO's but most fat) but 2-3 years ago(when i was 17) started to get serious about it currently am 19 almost 20, 6'2 197-202lb but still am not happy with how I look. For the past 6 months however I have been going hard, 3 hours a dayno good, let's fix that, 2 hours of weights followed by about an hour of cardioovertraining for sure bro. Now I am seeing some pretty good results, but not 3 hours a day worth of results[actually you are, cuz three hours a day is bad and very counterproductive[/B]. I currently look like a who works out, I have some vascularity in forarms biceps, shoulders and after a good workout chest. But I cannot lose the unwanted fat around my mid areacuz you are overtraining. I have been constantly researching and finally (6 months ago) have my diet in check. (getting 250-300g protein not eating alot of white breads but am drinking milk still. And cut out all fast food exept 2x a month) the diet is not in check, post it up broI am hoping to get some good advise from you guys. I want to finally get this pudgy mid section in check, I know i have the drive, my 3 hours of hardwork = 65 lbs lost is proof of thatsweet! good job. but now you are not trying to lose fat, so we need to change it up. Help me out please. this is my current W/O schedule

i train 5 days a week. Current split is this

Chest/Bi/forarms/abs/cardio
Back/tri/shoulders/neck/traps/abs/cardio
Quads/Ham/gluts/cavs/abs/cardio
rest
rest
repeat
garbage. we need a break in muscle groups. here's your new schedule:
week 1 (do exercises in this order)
Day 1
decline bench 5 sets, reps 4, 4, 6, 10, 16
incline db press 4 sets, reps 5, 5, 16, 16
military press 3 sets, reps 6, 6, 16
upright rows 3 sets, reps 10, 10, 10
dips (weighted) 5 sets, 4, 4, 6, 10, 16
Day 2
rest
Day 3
Deadlift overhand grip, wide 5 sets 6, 6, 6, 10, 16
pull ups (weighted if needed to achieve reps) 6 sets reps 4, 4, 4, 4, 4, 4
rows 4 sets reps 6, 6, 10, 16
pullover 2 sets reps 10, 10
Flat bar curl wide grip 2 sets reps 10, 10
flat bar curl inside grip 2 sets reps 10, 10

Day 4
rest

Day 5
squat 4 sets reps 4, 4, 6, 16
lunge 4 sets reps 8, 8, 8, 8steps each foot
hack squat 3 sets 10, 10, 10
standing calf raise 4 sets 16, 16, 16, 16
seated calf raise 3 sets 16, 16, 16, 16

Day 6
rest
day 7
rest

Week 2
Day 1
chest
decline
flat
incline flyes
tricep (pick 2-3 exercises of your choice)

Day 2
Back
pulldowns
rows
reverse pec deck
biceps (pick two exercises)

Day 3 rest

Day 4
shoulders
whatever you want, stick to 3-4 exercises

Day 5
Legs
squats
extension
leg curl
same calf stuff as above

day 6
rest

Day 7
rest



exersizes are as follows for chest
Incline bench/bench/decline bench press/= 5 sets of each( 10 reps, 8, 6, 4, 9)
dumbell flies=5 sets (12-10-8-6-10)

for Bicep
Curls-5-6 sets
precher curls-3 sets
hammer curls-3 sets

for forearms
reverse curls-3 sets
wrist curls-4-5
drop this
For Back
Lat Pull downs- 5 sets
Tbar -5 sets
stiff leg dead lift-3 sets
back ext.-4 sets
seated row-5 sets

For shoulders(not sure of some exersize names here)
overhead press-4-5 sets
cable crosses(not sure of the name)-4 sets
front raises-3 sets
lateral raises-3 sets

for Traps
Shrugs-5 sets

For Neck
neck ups with 10-15lbs-3 sets
why? wrestle? if not drop it
for Triceps
Dips-3 sets
Skull crushers- 4 sets
Pull downs- 4-5 sets
Single tri extension-3 sets

Legs
Leg curls-5 sets
Extentions-5 sets
squats-6 sets
leg press-4-6 sets depending on how i feel after squats

Abs
Hanging leg raises-3 sets
Hanging knee ups-3 sets
decline situps-3 sets
weighted side bends-1 (like 25-30 reps ea side)
side twists with 8lb medecine ball-3 sets
leg raises-3 sets
scissors-1 set

Cardio
Run-10 mins
fast jumprope-15 (breaking for bear clawing)
bike- 20-30mins

here is a picture

bro you are overtraining. You need to give yoru body time to repair, while also getting in the calories you need. spend no longer than 70 minutes doing weights, followed by cardio for lets say 20-30 minutes low intensity - this means no jump rope, no running, slow biking

your body is not gonna get rid of the last of that fat cuz you are overtraining and it sees fat as the most valuable resource. plus being in the gym for that long makes holding onto muscle impossible.

post up that diet and we can take a look at that.

you are also doing way too much abs. maybe do that once a week. and make sure you do the resting part. that is the most important.

ps. if I forget to come back to this to check, just send me a pm or visitor message with a link to the thread.

[Valac]

^ +1 dont forget min 8 hours of sleep

if i do cardio after weights i normally do 20mins on treadmill on a medium/fast walk speed

[gbrice75]

I'm no expert, but Twist is 100% right - you are WAYYY overtrained, way too many exercises and sets with too little rest. I'm a victim of overtraining myself, and even I wasn't doing THAT much. Make some changes, do each bodypart 1X a week for a while and see how your body responds to that. And GET YOUR REST!

[MurphDawgg485]

wow thanks alot everyone im going to start this on monday, I had figured that more hard intensity cardio after a workout would help get me cut

[**TOP**]

The more important issue here is your diet. Without it gear is pointless,you wont be doing yourself any favors. Post your diet...TOP

[gigabitbucket]

Please give it some time, take it from an old guy, with all due respect , you are too young. If you do further research on this site , you will find many posts of people having issues latter on in life, if you start AAS too young.

Diet first

Good luck!

[MurphDawgg485]

definatly going to wait till around 23, i Just started my new diet yesterday and i could use any pointers at all cause they are needed.

when i wake up- 6 eggs(4whites 2 whole) 2 peices of wheat bread, 50 gram protein shake

1 hour later-oatmeal bar
1 hour later-natural penut butter sandwhich with my pre w/out drink
workout
50 gram protein shake
1 hour later- fish or chicken whatever meat i feel like eating with water
2/3 hour later protein with rice
before bed-50 gram protein shake

the rice and oatmeal is because for the past i dont know how long i have been overtraining and not gettin enough carbs, i kept reading everywhere that carbs where bad so i jus took as much out as possible. This was like a year ago, asince then ive been feelin like shit and not able to focus after weights and whatnot, now today and yesterday after getting alot of carbs ( maybe 10% less then protein not sure) i feel great after a workout and ready for work and jus feel so much better then ive felt in a long time.

This ontop of the new training schedual that twist made out for me has me more motivated then ever because i can just tell it is going to work. Help me tweak diets, also a plan would help (if you dont mind the extra work) haha thanks guys again, your help has been pretty vital for me and is going to lead to some massive gains, and change in appearence. Thanks again.

[corsa5000]

its your life bro, do what you wanna do

[MurphDawgg485]

leave

[MurphDawgg485]

bump

[Hard.On]

Make up your mind,
You want to be big with some extra bodyfat
or
You want to be a chissled broom stick
You cant have the best of both worlds right now

Then work out for another 5 years because I can see that your muscles are no where near fully developed/ Get some more natural shape to them

Keep your head up champ
You'll get there

[**TOP**]

Go to the diet section you need help on your diet...TOP

[MurphDawgg485]

thanks for all the help ill get on it