Back to the grindstone monday

**Mostly-fat** · 11-23-2012, 01:14 PM

Hey everyone hope these questions are in the right thread.. I started another thread in anabolic steroids titled "Fatty needs help cycling" if you'd like a little more info..

Anyways Monday I'm going back on a diet just weighed myself 274 and 6'2"..

Last year I was 280 and went on a crash diet and lost about 50 pounds in a few month by eating barely anything and doing P90X..

This time around I'd like to do this again lose my weight relatively quickly but when I'm done I wanna cycling in some gear to get ripped I'd like to get a body kinda like Ronnie from Jersey Shore ( I know I'm gonna get flamed fr that but that was the best example I could think of lol)..

What I'd like some help with is a routine, diet and gameplan on how to properly achieve this I don't plan to introduce any gear until I get down to 210-220.. I'm really lost on a plan..

Here's what I did last time..
Gold standard 100% and fat free milk shake for breakfast also a animal pack vitamin pack..
Usually some fruit or small salad for lunch
Dinner would be kinda small portion or veggies, meat and a small salad.. Always under 2000 cals day..

Workout was P90X daily with additional cardio(45-1hr) I actually like the P90x so I wanna keep that in the routine..

Please help me out guys and gals.. Any info or questions please help me any recommendation for things I should buy I would like to hear money is not a problem I just need to get it right I had the weight down before just didn't have a game plan afterward basically I should be ripped right now but I blew it..

**MickeyKnox** · 11-23-2012, 01:43 PM

Since this is the Lifting/Workout Forum, here is one of my favorite routines for working out. Hope this helps.

Day one: Delts, triceps, abs
Day two: Back, traps, rear delts
Day three: REST
Day four: Chest, biceps, abs
Day five: Quads, hams, calves
Day six: REST

All movements are performed with PERFECT FORM (this is a must IMO)

All rest periods are short (60-90 seconds, 90 seconds being only for the BIG LIFTS - Deadlifts, Leg Press etc...)

All movements are performed as follows with a few obvious exceptions where it is not safe/ possible to do easily;

Set 1 - Warm up/ Feel Set
Set 2 - Feel Set / Close to failure
Set 3 - Working set (To failure and beyond, including forced reps, negatives, force negatives, statics pauses)

*One thing to note is that you CANNOT REST DURING YOUR WORKING SET! You go to failure and then you carry on with the help of a spotter (still you must keep tight form as your spotter does the cheating for you), you do not stop and allow the muscle to rest and recover. Your tempo needs to remain there all the way to the death, DO NOT PAUSE AND ALLOW RECOVERY

Progressive Tension Overload:

Progressive - Adding weight/ reps/ extra stimulus

Tension - Where that weight is going. On the muscle as tension.

Overload - Takining a muscle to failure - overloading the muscle with something it has not before experienced.

Progressive Tension Overload creates adaptation.

**MickeyKnox** · 11-23-2012, 01:45 PM

Do you have a Nutritional Forum thread started yet?

Nutritional Forum

http://forums.steroid.com/forumdispl...M#.UHNufa7X_fs

**Mostly-fat** · 11-23-2012, 02:36 PM

Ok I copied this over to Nutrition.. And fixed my boo-boo over in anabolics thanks for the heads up..

I'm more looking to lose the fat and get my body in some kind of shape before a routine you mentioned above.. I think that is a little to much for the lack of better terms "shape I'm in" lol..