Hi guys, i need some guidance =]

cut weight first, then pack on the muscle.

count how many calories u eat in a normal day. which includes liquids. Then the next day , decrease ur caloric intake by 500 calories per day.

Start doing cardio 3 - 4 times a week. ( bike riding, jogging, jump, rope, etc)

Start weight training 3 times a week. Split routine

Mon - chest/triceps ) u can find sample workouts all over this site )
Wed - Biceps/back
friday-Shoulders/legs

cardio on the off days , sundays off

Each week since ur calories are gonna be down 3500 ( from 500 calories less each day) u should be loosing 1 - 2 pounds per week. Anymore than that, ur not eating enough, and any less than that ur eatting too much, just got find the right balance.

Eat high protein / low fat foods. ( turkey, chicken, lean meats, yogurts, tuna, fishes, eggs , eggwhites, protein bars, protein shakes, whole wheat bread. etc)

discipline is the name of the game! no cheat meals , no half-assing! Good luck to u sir :)

ps (concentrate on compound movements on ur workouts,

chest - Flat bench press
Shoulders - over head press
legs- squats
back/biceps - dead lifts, chin ups
 
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i see.. thanks.. do u have a website or alink to what those workout terms mean and how to do them? also how much reps and sets of each should i do? thanks


also can u give a routine to do wit sets+reps and what TYPEs to do.. like back and bicep days, how many curls/deadlift/etc. thanks alot

edit: please also note that i do not have access to a gym.. iin my basement i have a bench set wit some legs thing attached, free weights, and a ez-curl bar
 
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ur bench and free weights should be fine for most things.

k
(not etched in stone, just a sample workout) nevermind the weight and reps done in the videos, just to show the form)

Monday- chest/ triceps

chest - flat bench press -
inclined press -
flies -

triceps - kickbacks -
skullcrusher -
Dips -

wed- biceps/back

biceps - standing ezcurl
hammers -
preacher curl -

back - bent over row -
chin up -
dead lift -

friday - shoulders / leggies

shoulders - over head press -
lateral raise -
rear delt -
(can use ez bar too , for rear delt)

leggies - squat -
quad raise -
calf raises -
hammies -







3 sets of each workout / 8 - 10 reps, with a weight that challenges you, while also maintaining good form
(cardio/diet, should be ur main priorty )
:SaiyanSmilie_anim:
 
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hey doodoo boy!! you had best follow thru on this. You got the 'love' thrown down on you majorly right here!!

Do th deal, keep us updated. i will watch and encourage anywhere I can.

YOU CAN DO THIS!!!

FF
 
so when u say.. 3 sets of each work out.. u mean like this?

chest - flat bench press - YouTube - form check bench press = 3 sets
inclined press - YouTube - 80 lb dumbbell incline bench press = 3 sets
flies - YouTube - 5-2-2006-Flies = 3 sets

triceps - kickbacks - YouTube - Tricep Kickback = 3 sets
skullcrusher - YouTube - Lying Overhead Tricep Extension= 3 sets
Dips - YouTube - Tricep Dips= 3 sets

or 1 set of each?
 
ok and i should do cardio on rest days.. exactly how much cardio. dude your the best

also if i keep this up.. how do u think my bod will look in like 10 months?
 
these are just my opinions by the way, anyone else feel free to chime in,

id do cardio on the off days, and rest on sunday.

maybe do cardio tues, thrus, and saturday.

I try to shoot for around 40 min sessions, seems to work fine for me, and alot of others i know. ( bike riding, rollerblading, sports, jogging, jump rope, anything to get ur heart rate up.) :)

10 months, should be pretty lean and ripped! ! u can aim for loosing 6 or so pounds a month, for 6 months. Then ud be pretty lean. Then u can gain 6 pounds a month for 4 months and be pretty muscley :)
 
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photo312 said:
You will never look like that model. Never ever. Save yourself the time.

Even if you take steroids or MEga supplements you will be stuck with your build and the big bub chest. you have no build for fashion my friend. Your build is to protect your family from the lizards and the pests in the forest ( analogy to pre-historic man ).

Good luck
Click to expand...

what the hell? He will obviously never look exactly like that because of genetics, but he can sure as hell loose some fat and get more muscle, anyone can do that unless they have some very serious condition.

To the OP:
You have an anterior pelvic tilt (its a very common posture flaw), glutes are probobly weak, hip flexors are probobly short and right, you should do mobility work for them and activation and strenght work for the glutes. Your abs are probobly also weak, and your back is probobly stiff. all of this contributes to the pelvic tilting forward. Weight training the right way can really help correct this, and i suggest you put it as a high priority as posture flaws at the hip will usually move up the chain to the shoulders and cause posture problems there too which again can caus all sorts of shoulder injuries.
Not trying to scare you, it might sound like alot, but like i said, its very common, i got it too. The trick is to know about it and do something about it :)
 
photo312 said:
You will never look like that model. Never ever. Save yourself the time.

Even if you take steroids or MEga supplements you will be stuck with your build and the big bub chest. you have no build for fashion my friend. Your build is to protect your family from the lizards and the pests in the forest ( analogy to pre-historic man ).

Good luck
Click to expand...

you suck thanks alot
 
dont think about it, strive to reach your goal, anyone can shed fat and gain muscle if they put their mind to it.
 
photo312 said:
You will never look like that model. Never ever. Save yourself the time.

Even if you take steroids or MEga supplements you will be stuck with your build and the big bub chest. you have no build for fashion my friend. Your build is to protect your family from the lizards and the pests in the forest ( analogy to pre-historic man ).

Good luck
Click to expand...


Great work- you are officially the "TERD" today! As in a lil chunk of crapola!! hehehehe
 
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