Results 1 to 4 of 4
Thread: About me!! diet,workout, stats
-
12-06-2006, 12:06 AM #1
About me!! diet,workout, stats
hey guys
i got a few things i want to say. but first my stats
19 years old 5'11 84kg = 184 pounds and worst of all about 18% BF
i work out three times a week this monday,wednesday,friday
Mon chest, back
wed leg, arms
fri chest, back
Mon arms, legs
wed chest back
fri arms, legs
· Exercises chest and back and abs
· Chest - 4 sets of 12-10-8-6
Ø Chest press – Flat
Ø Chest press – incline
Ø Chest fly’s on bench
Ø 1 arm Barbell press
· Back – 4 sets of 12-10-8-6
Ø Lat Pull down
· Abs
Ø 4 x 30 sit ups
Ø 4 x 15 leg raises
Ø 4 x 30 oblique crunch
Ø 40 sec hold plank
and
· Legs and Arms 4 sets 12-10-8-6
· Exercises performed
Ø Pullovers on bench
Ø Shoulder military press
Ø Row upright clean
Ø Lateral raise 1 arm
Ø Lunge forward with dumbbells
Ø Barbell bicep curls
i keep them simple and i do it in my own little gym at home...
my diet varies a bit:
Ø Meal 1 2 eggs on toast
Ø Workout
Ø Meal 2 yogurt mixed with handful of nuts
Ø Meal 3 sandwiches white bread chicken breast mix of salads
Ø Meal 4 Three pieces of home made chicken
Ø Meal 5 home made Hamburger Chicken snitzel with salad on a bun
Ø Meal 6 yogurt mixed with nuts and an apple
or
Ø Meal 1 two eggs on toast cranberry drink
Ø Meal 2 six rice cakes
Ø Meal 3 chicken snitzel with onions and chick pieces
Ø Meal 4 Yogurt with handful of nuts and a cut up apple
Ø Meal 5 veggies with mince meat, boiled rice and Brussels sprouts
Ø Meal 6 piece of fruit
or
Ø Meal 1 two eggs on toast with cranberry drink
Ø Meal 2 yogurt cut up apple handful of nuts and protein powered on top
Ø Meal 3 Mixed salad with fish glass of orange juice
Ø Meal 4 T-bone steak potato salad veggies
Ø Meal 5 fruit apples
i do cardio in between training days, soccer about 1-2 hours, cycling 1-2hours
Cardio is done most times before Breakfast (AM) and some are done at night(PM)
i take protien.only on weight traing days.
Ok i think thats everything!!! i hope..
i want to drop my Bf% down to about 10% would be great...
Should i do more cardio or more weights?? any help would be appreactied.. i feel as my workouts and cardio training is good. but i don't see the results??? if you know waht i mean??? any suggestions, on my diet, cardio, and weight training would be greatful.. i want to drop the BF but i don't want to loose the little muscle i have lol...
Any tips on how to make my training more effective!!!!
thanks and sorry about the long post!!!Last edited by t-gunz; 12-06-2006 at 12:41 AM.
-
12-06-2006, 06:46 PM #2
Bump!
-
12-06-2006, 07:01 PM #3Banned
- Join Date
- May 2006
- Location
- Toronto
- Posts
- 3,948
hey guys
i got a few things i want to say. but first my stats
19 years old 5'11 84kg = 184 pounds and worst of all about 18% BF
i work out three times a week this monday,wednesday,friday
Mon chest, back
wed leg, arms
fri chest, back
Mon arms, legs
wed chest back
fri arms, legs
· Exercises chest and back and abs
· Chest - 4 sets of 12-10-8-6
Ø Chest press – Flat
Ø Chest press – incline
Ø Chest fly’s on bench
Ø 1 arm Barbell press
· Back – 4 sets of 12-10-8-6
Ø Lat Pull down
· Abs
Ø 4 x 30 sit ups
Ø 4 x 15 leg raises
Ø 4 x 30 oblique crunch
Ø 40 sec hold plank
and
· Legs and Arms 4 sets 12-10-8-6
· Exercises performed
Ø Pullovers on bench
Ø Shoulder military press
Ø Row upright clean
Ø Lateral raise 1 arm
Ø Lunge forward with dumbbells
Ø Barbell bicep curls
On leg day your not doing any real leg work except lunges... I also dont see u hitting your tricpes at all on day 2. actually you dont work your triceps
my diet varies a bit:
Ø Meal 1 2 eggs on toast
Ø Workout
Ø Meal 2 yogurt mixed with handful of nuts
Ø Meal 3 sandwiches white bread chicken breast mix of salads
Ø Meal 4 Three pieces of home made chicken
Ø Meal 5 home made Hamburger Chicken snitzel with salad on a bun
Ø Meal 6 yogurt mixed with nuts and an apple
Meal 2 : yogurt is considered a carb source imo, so thus ur eating carbs and fat. what about cottage cheese and nuts?
Meal 3: Drop the white bread, i dont eat bread when cutting or bulking there is an ingredient in it that makes most males store fat and cotributes to the puffy look
Meal 4: is a good meal but incomplete is a post workout meal? if so add carbs.. or make it a pro fat
Meal 5 : not sure what it is
Meal 6 u are using carbs from yougurt nuts for fats and carbs (sugar primarliy) b4 bed. which is not smart imo. you want a slow protein mixed with fat..
Ø Meal 1 two eggs on toast cranberry drink
Ø Meal 2 six rice cakes
Ø Meal 3 chicken snitzel with onions and chick pieces
Ø Meal 4 Yogurt with handful of nuts and a cut up apple
Ø Meal 5 veggies with mince meat, boiled rice and Brussels sprouts
Ø Meal 6 piece of fruit
or
Ø Meal 1 two eggs on toast with cranberry drink
Ø Meal 2 yogurt cut up apple handful of nuts and protein powered on top
Ø Meal 3 Mixed salad with fish glass of orange juice
Ø Meal 4 T-bone steak potato salad veggies
Ø Meal 5 fruit apples
-
12-06-2006, 11:28 PM #4
thanks for the reply... so apart from what you just said is everything else alright??? and i should see more gains and BF% drop with that diet adjustment??
Thread Information
Users Browsing this Thread
There are currently 1 users browsing this thread. (0 members and 1 guests)
Cytomel dosage ?
05-15-2024, 09:31 AM in ANABOLIC STEROIDS - QUESTIONS & ANSWERS