Really need help

[gettingthere]

Hey guys, havent been on here in a while so will get straight to the point!! during the summer i put on some really good size adn people commented on it which is aways a plus, but since i have gone back to college i have found it real hard to get to the gym and motivate myself to eat right and go training!! i know myself i have lost some size and put a bit of belly fat on!!

I would really appreciate if some of you could help me with a training routine that will help me regain the size pretty quick, also wht type of food you personally think i should be eating for a clean bulk. i can train 3-4 times a week. really want my arms to grow (i know everyone says that) I have read all the diet threads and also training threads, id like your help please



Thank you

[MotoLifter]

hey man, if you read all that stuff you probably have the info to build a routine and diet for yourself.

simply put. eat clean, high protein meals. good fats. and eat enough of it!!!!
as far as training goes. hit the weights hard and heavy in a 2 on 1 off split and see how it goes, then adjust from there.

i dont think anytone is gonna design a workout and diet for you on here, people get paid to do that stuff. there are TONS of great examples of both all over this site. use the search feature. once you have something you like. run it past the people here and we'll help you fix it up. best of luck man.

Moto

[crazypat123]

here is personally what i do\
the sets and reps are all messed up, i typically stick to 4 sets and 8 reps on everything

Day 1: Legs:

* A. Full Squat 5x3,2,1
* B1. Leg Press 3-4x8-10
* B2. box jumps 3-4x8-10
* C. Calf Raises 3x12-15
* D. Lunges 3x12-15



Day 2: Chest:

* A. Incline Bench Press 5x3,2,1
* B1. DB Bench Press 3-4x8-10
* B2. DB Flyes 3-4x8-10
* C. Dips Superset 3x12-15
* D. Pushups 3x12-15



Day 3: Back:

* A. Deadlift 5x3,2,1*
* B1. Barbell Row 3-4x8-10
* B2. Lat Pulldowns 3-4x8-10
* C. One Arm DB Row 3x12-15
* D. Seated Pulldown 3x12-15


Day 4: Rest:


Day 5: Shoulder:

* A. Clean And Jerk5x3,2,1
* B1 Shoulder Press3-4x8-10
* B2. Side, Front. Rear Raises 3-4x8-10
* C. Shoulder Shrugs 3x12-15
* D. BB Facepulls 3x12-15

.

Day 6: Arms:

* A. Ez Curl Bar Curls 5x3,2,1*
* B1. Spider Curls 3-4x8-10
* B2. DB Hammer Curl 3-4x8-10
* C. Close Grip BP 3x12-15
* D. Skullcrushers 3x12-15
* E. Tricep Dips

[Twist]

http://thefitshow.tv/index.php?optio...=50&Itemid=128
watch all the milos sarcev videos