Simple routine?

Ok, i just want some guidance here. this is what I've been doing in the gym. it's totally novice
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Here's the basic break out for muscle grouping

Chest / Triceps
abs / biceps
back / shoulders / legs
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here's the break out for 4 week intervals.

1. hypertrophy 12 reps / no limit to sets (basically as many as i feel good with i.e. soreness)

2. Volume / faster repping 20 reps / no limit to sets (basically as many as i feel good with i.e. soreness)

3. heavy / 8-10 reps / I have to limit my sets here because i'll get really achy if i dont. soreness is not a goal here
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exercise choices.
i don't limit myself to specific things, i just make sure my workout is diverse, but targets the group i'm focusing on. ultimately i want muscle tissue breakdown to occur i.e. soreness
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Cycle

400mg deca / week
500mg Test C / week
250 iu HCG every 5 days
17mg aromasin every day
3000mg NAC every day
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night time i take meletonin and a Zinc Magnesium and B6 supp. i use other supps not worth mentioning.
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im not monitoring my calorie intake, but i am monitoring my waist line! i absolutely cannot go beyond 19% body-fat. i'm currently 16% BF according to this thing: http://www.marines.mil/Portals/59/Pu...W%20CH%201.pdf
see page 28.
i'm 69" tall
186lb and climbing (this is max for my height)
34.5" waist
16.5" neck
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so i'm re-comping... what else? i need a cardio day, right?

You need a leg day all to itself. Honestly, if you can do legs, back and shoulders in the same workout you're not working nearly hard enough. Come visit us in Marcus' Diary in the Lounge for some great training tips and motivation.

^^^ Bump this x100

One body part per day; legs, shoulders, chest, back, arms....2-3 on 1 off.

Why on earth don't you monitor calorie intake?

needs a lot of work bud

ok, well come Monday, it's back to that Military Cross Fit stuff for me. no way around that. sometimes i am just wrecked after a good session. can i take more time off, or limit workouts to 45 min?

as for calorie monitoring i think i've got options after Monday.

1. Do the math and work out a couple of diets because i'll want some variety. then prep it. I've got all the Tupperware

2. Eat as much as i want as long as it's clean and my waist line doesn't grow anymore. also, track protein consumption. i'd like to be shredded, and this cycle will be a bust if my deficit is too large; i'm not a big eater unless i'm slaying myself with cardio. on the other hand, i won't show what i've been working for and being overweight/fat is a career killer these days.

basically, i suck at dieting. bad. i've never been able to stay on track for more than 2 weeks. I'm a fat fvck, lol.

i'm going to give the calorie monitoring another wack. what's a good wrist watch, or thing that monitors calorie consumption with decent accuracy? i've got something, but it's a basis and that was one of the first of it's kind. "what's a good tool, hmmmm"

If you're a fat fuck and suck at dieting then there's no way in hell you should go anywhere near juice.

well, i'm not fat. i was exaggerating. i'm certainly not shredded though. i really am 16% BF, or less. Our measuring standards are very simple and outdate. in fact, we have new standards that allow us to get even bigger as long as we stay fast. they implement next year. I've broken out all the tupperware and scales. now i just need to find out how much i'm burning on my workout days and non workout days. 3,000, or higher i know. we'll see roughly

4 cal / gram / carb
4 cal / gram /protein
9 cal / gram / fat

now I need good re-comp percentages

10 - 30% carbs
30 - 40% fat
40 - 50% protein

lastly i'll need to cook
cheese
brown rice
quinoa
veggies
beef
chicken
coconut cooking oil
(not a big fish fan, so i'll take fish oil)
not crazy about fruit; i've been taking vitamin C

how's that look?

i can go crazy with mushrooms and veggies, right?

i need a slave. too bad my wife won't do this for me. that would be fvcking sick.

I've still got to fill some stuff in and create some formulas, but this is the organization so far. it's really rough. how can i tweak it?

Attachment 164743

I can actually skip all that cross fit shit if i really want to. but diet has got to be serious.

Attachment 164744

ok, that sucked. now once i get the allowable grams worked out in every meal i won't have to use so many fricken details and i can just use a scale without thinking too much and a day of meal prep will be ready. no more thinking until next prep.

how's that?

in fact without doing shit on the computer, i can just divide my meals so i've got six per day! -need more tupperware

Wow, i really hate this stuff

3 meals will be divided into 6 meals
the 3 meal base will be as follows

day on meal type 1
298g quinoa divided by 3
3 single servings of petacones clasico divided by 3
25g protein every 2 hr from 0600 - 1600 and 30g from 1600 - 2200
the incidentals macros from everything and the main macros give me all the required amounts of macros for that day. i'm gapping fat because my meat choices will be variable.

303G protein
87G FAT
231G CARBS

now i can cook. i can make 4 days of food just like this

is eating a lot of fish oil going to fvck my insides up? i could just as easily use coconut oil in some of the food. the sodium is a little high on this diet, but i like it and my BP isn't high.
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my next diet will have beans in it.
i'm going to make a couple of these so i can vary things up.

What are your goals? Muscle mass? Loose weight? Fitness? Your routine is all over the place. Define your goals and start from there.

Quote:

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Originally Posted by kelkel

You need a leg day all to itself. Honestly, if you can do legs, back and shoulders in the same workout you're not working nearly hard enough. Come visit us in Marcus' Diary in the Lounge for some great training tips and motivation.

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You aint lying there!

you guys are totally right. i changed my routine. one group per day. i was talking to some buddy of mine and he was telling me about these two guys I also know. i guess one of the guys will hit legs up twice (2 days in a row) if he doesn't feel they were broken down enough. I like this idea because when i go into the gym i go to completely wreck a group. like yesterday, i did triceps. they are feeling good and sore after some delayed onset. tomorrow is abs. i will crush them.

I'm not sure what my goal is really. i would like to shred up and increase my chest size. I've got big shoulders that don't match my chest.

fitness is a required goal though. i want functional fighting fitness. i hate how big dudes are so damn slow and bulky. i want to be ridiculously strong yet light.

what is a steroid that will increase muscle density and strength, but not so much mass?

my cardio thing on monday was in the pool. we tred water, while tossing the polo ball, tred water with weights, swam laps, and did half laps with our toes out of the water.