Please school me!!!! GURU's advice needed

[Payton]

Hi gang. Just want to pick your mind on how to change/adjust my workouts/diet/rest to get the body I want.
Little profile: I'm 27, 6.1", 214lb, 17.3 BF.
I posted my current picture and the picture to give you an idea what I am trying to achieve.
Please, give me some pointers how to do that!

[Payton]

Come on guys, help the brother out!

[Ufa]

Dam, you look fine. Just keep on doing what you are doing.

[Payton]

I need more definition, cut down my BF. Was thinking of taking Clen to see what it will do for me.

[SMAN12b]

clen could help, as long as the diet is in check for cutting

[Payton]

I am working on my diet - no sweets, fast processed food, cuting down my carbs as well.

[S.P.G]

Hi gang. Just want to pick your mind on how to change/adjust my workouts/diet/rest to get the body I want.
Little profile: I'm 27, 6.1", 214lb, 17.3 BF.
I posted my current picture and the picture to give you an idea what I am trying to achieve.
Please, give me some pointers how to do that!

Well there’s a lot to learn dude!! hit the IMPORTANT at the top of the page, do some research, no one will give you a custom diet and workout there’s just to much to it, we will be here all night, you have to find what works for you, its like walking in to a boxing club and saying make me a pro, its not that simple….post your workout and we will have a look at it.

[Payton]

Also, how much cardio should I be doing?

[SMAN12b]

Also, how much cardio should I be doing?

well that is up to you, but 30-45 min a day is great

[Payton]

I am working out 4-5 times a week. My workout is pretty much taken from Arnold's Encyclopedia.
MONDAY and THURSDAY:
Bench press - 4*8-10
Incline bench - 4*8-10
Flies - 4*8-10

Wide grip chin ups - 30-40 total
Lat pull downs - 3*10-12
One arm dumbbell pulls - 4*10

ABS 5 sets

TUE and FRI:
Clean and press 4*10
Lateral raises - 4*8-10
Pull ups - 10, 8, 6 reps
Shoulder presses 10, 8, 6

Standing Barbell biceps curls - 4*10
Sitting dumbbell curls 4*8-10

Close grip bench presses 4*8-10
Machine biceps pull downs 4*8-10

ABS 5 sets

WED:
Squats 4*8-10
Leg extensions 4*10-12
Calve raises 4-10

ABS 5 sets


Thank you for your time!

[spywizard]

you may have a good base, but to get to that condition you would probably have to gain 20 lbs....

A clean bulk and change your routine to build more muscle..

[Payton]

A clean bulk and change your routine to build more muscle..

Should I be cutting my reps and go for power then?

[Payton]

O.k. today I started doing cardio after my workout - walking uphill on a dreadmill, keeping my HR at 135, considering I am 27, that's my optimal goal.
Man, a lot of sweating, let me tell you, guys!)))) Hope that works out!

[S.P.G]

Should I be cutting my reps and go for power then?

bro!! I would ditch Arnolds routine because your not Arnold, and your probably not taking no where near as much gear as he was. he was a genetic master peace.

Take things back to basics hit up a 3 day split, rest plenty and eat clean.

Do cardio as and when you feel you need to. go with 3 sets of 12-8-6 on exercises, and try to avoid overtraining.

and don’t forget to use your training log each week, progression is the key you must up your weights each week for your body to continue growing,
be consistent and avoid injury.

Just some tips I’m putting your way bro…..

[BITTAPART2]

DIET DIET DIET DIET that will be your first step. understand what nutrients do for you and when they can do the most for you ie what and when to eat. then IMO you need to start from square one now and load up on the muscle. build a muscular core and then diet is the formula. how you do that is up to you (hopefully you will learn as much as you can about food). pack on a lot of muscle all over by doing heavy compound lifts with high intensity but lower frequency and a lower rep schemes. then just do a contest cutting diet and workout plan. BTW that guy has to be the most used fitness model ever. everywhere i go i see him in another ad.. it was muscletech first then GNC then some tanning lotion then that commercial for car insurance or something.

[Payton]

S.P.G. I see where you coming from, thanks bro. I do have some gear. Am I going to take it? most definatelly NO.
3 day split? That's how I started. I was 156lb, gained about 40 pounds in 3-4 month. My workour was pecks/back on Monday, Legs on Wed, and Shoulders/arms on Friday. Does it sound good enough?
I had to switch from that routine because I kinda froze at 200lb regardles what I was doing.
Thanks guys for your help and tips. Much appreciated!!!
BTW, I am so happy I found this site, gives me so much motivation to work out, just like after watching Pumping Iron)))

[Payton]

DIET DIET DIET DIET that will be your first step.

THanks bro. I did some homework, read though few sticky threads about eating right to realize that I wasn't getting enough food to let my body grow. I had a fridge makeover, now it's stored with all the right stuff!!!
Here's what my daily diet looks like:
Meal 1: Pro/Carb
8 Egg Whites, 1 Scoop Of Whey Protein, 1 cup oatmeal
Meal 2: Pro/Fat
Lean Ground Beef, ¼ cup swiss cheese, green veggies
Meal 3: Pro/Carb
Chicken Breast, 1 and a half cup Brown Rice
Meal 4: Pro/Fat
2 Cans of Tuna, 1 Tbsp Full Fat Mayonnaise, Veggies
Workout
Meal 5: PWO Nutrition
2 Scoops Whey Protein / 80g of Dextrose
Meal 6: PPWO
Boneless Skinless Chicken Breast, ½ cup Brown Rice (Measured Uncooked)
Meal 7: Pro/Fat
Lean Protein of your choice, 2 Tbsp Natural Peanut Butter
Meal 8: Before Bed
3 Scoops of Whey Protein, 1.5 Tbsp. Flax Seed Oil

I will report back on the results.
Thank you guys for your advice!!!

[Payton]

That diet does its magic! I've gained about 5 ponds in two weeks and I visually getting bigger too. What I like is it's lean mass as well!!!

[Tambit24]

Shouldn't pre meal be pro/ carb?

[Payton]

Well, it's not in my diet. I just past/copy that one from Sticky thread on Diet chapter. I work out in the morning, almost on an empty stomach, I have a banana before I go to the gym and half cup of juice.

[Payton]

Three weeks into the workout/diet and 8 pounds heavier!!! Squating 20 pounds more than 3 weeks ago!Very excited with the gains.

[perfectbeast2001]

good stuff mate, the diet is working well for you. I wish more people realised its all about the diet and not "magic pills". Excellent stuff!

[Payton]

Thanks, I was strong believer myself till I get my diet in check!)))

[Payton]

Thanks, I was strong believer myself till I get my diet in check!)))

I am 229 today!!! i.e. 15 pounds heavier than 5 week ago! My squats went from 2 to 3 plates a side! 35 aside for bench press, 45 aside for deads, 20 pouds for bi's curls!
BTW, I ordered bigger size uniform for work, had to put away 2 pairs of my favorit jeans, things that I bought on sale during Boxing Day don't fri,,king fit no more...what a waist!

[Payton]

I had a little setback - was sick for a week, hence didn't train at all.
However, I was 235 on Monday, which is 21lb's up since I started 7 weeks ago!

[Ronnie Rowland]

IMO I would not do the carb-pro/fat-pro diet. It's not going to prevent insulin spikes. A mixed balanced diet is better! I could write a book on this stuff. 1) You cannot keep doing the same thing every week and not expect to get the same results. 2) The guy in the pic could be on some clen and winny or something to that effect. You aren't as big as the guy in the picture so when you do get cut you will be much smaller. If it were me I would put on more size and then get cut unless you want to stay smaller. You have to make up your mind to either cut, bulk, or just stay muscular and hard. What do you really want? Then we can go from there!

[Ajc330]

Payton post us another pic updated so we can see your gains bro 21lbs is a big difference, i'm sure you're looking a lot better

[Payton]

damn, my wife went to some sort of show and took our camera. I will have a picture posted this week end.
As for clen, I might do it some time while cutting. What ever it takes. My goal now is to get 250 by June and then start shredding fat. I am still doing cardio for 40-45 min twice a week, keeping my HR at 135'sh.

[Liftnainez]

great results bro! good for u

[Payton]

O.k. maybe not best picture and I know that I have to work on my posting, but here's a picture to give you a rough idea where I am at. Sorry it took a bit longer that I expected)))

[audis4]

i don't think your 17.3% bf. I'd say more like 14

[Payton]

Well, my gym only has some stupid device that you hold in your hands for few seconds, after you enter your age, weight and height...I would like to get my BF measured with calipers in the perfect world...
That picture after I ate. I'll try to make one right after the gym, when I am more pumped.