I need the truth, desparately.

S

Shinra

0
Hey guys, I'm new here and hoping you guys could help me out. I really really want to reach my goal, so if you can help in any way id greatly appriciate it. Here's all the info:

I'm 17 years old, and I weigh 175lb and I'm 5'10. Idk if that's good or not, so thats question #1. Also, here's my daily schedule.

Mon - run 2 miles
tue - bicep curls/crunches/pushups
wed - run 2 miles
thur - tricep kickbacks/crunches/tricep pushups
fri - run 2 miles
sat - crunches
sun - basketball for 2 hours straight, full playing time. small rests in between.

i've been watching what i eat. i have a bowl of total in the morning with a bananna or other fruit. a bagel sometime during school with creamcheese, and either some lean steak, chicken, or fish for dinner. i try to eat my share of peanut butter and veggies in between, and i drink 16 8-ounce glasses of water a day.

ive lost about 20lb in the past 5 weeks(comming from 195lb). my goal is to get ripped. im not trying to body build. i do want to have larger muscle mass, but nothing rediculous, and i want to be cut up. However I have a few questions.

1. is my routine going to get me to my goal?
2. how can i improve my routine to get to my goal?
3. how long til i get to my goal?


thanks to anyone who helps!

sincerely,

AJ
 
well first off your kinda over working your abs, doing all those crunches arent going to make you lose the belly fat, need cardio which you have so thats good. also try to throw in more variety to work out more muscles.



try that site, its got list of muscle groups on the site, with tons of excersises you can do at home, if you dont have a gym pass.

as for how long, it depends on several things, like how clean your diet is which is probally the most important part, what your metabolism is like, and a ton of other things, but if you've lost 20 lbs in 5 weeks that give you a pretty good idea that what your doing is work but, just throw some more variety into your workout, about my only suggestion.
 
I'm surprised no one has addressed her training schedule. I think she'd see better results with different training. I'll do this once I get out of work...to many customers needing their sports supplements.
 
i touched on it but im terrible at making training schedules better at just going to the gym and working on the muscles i know i need to get done.
 
evolution said:
I'm surprised no one has addressed her training schedule. I think she'd see better results with different training. I'll do this once I get out of work...to many customers needing their sports supplements.
Click to expand...


I have no clue how I missed that :confused:

You need to train for growth. Try something similar to this

day 1
Chest
Bench Press 3 sets 8 reps
flyes 3 sets 8 reps
dips 3 sets 8 reps

**incline bench press can alternate in for dips or flyes, get those upper pecs worked.

Shoulders
Military press 3 sets 8 reps
lateral raise 3 sets 8 reps
rear delt raise 3 sets 8 reps

triceps
pushdowns 3 sets 8 reps
extensions 3 sets 8 reps

Day 2
Back (all 3 sets 8 reps)
Pull ups
Lat pulldowns
Rows

Biceps
Preacher curl
inclined DB curl

At first (this is a tip from evo, he knows his stuff when it comes to bodybuilding and training) don't work totally to failure at first, build some resistance. After a few weeks, aim to train to failure. Failure means not doing the rep in good form.
 
Yup, Aevans got it right...no failure. :) He's also got a good exercise selection.

Before I start making exercise suggestions, what equipment do you have access to?
 
Im a he by the way :p

Not much. just alot of free weights, that big ball i forget what they call it but ur supposed to do stuff with it :confused: , and a treadmil. not much i know, but i live in an apartment, cant fit too much stuff in here. :(

im not looking to bulk up really. just to have that nice ripped look, but not skinny looking ripped, cuz then it just looks like i havent eaten in 2 years lol.
 
Last edited:
::sighs:: So many people scared that picking up weights is going to make them slow and bulky...I think linebackers and sprinters dispell this myth. Anyway...
With the equipment you have, you can-
Tues-
Floor press, hack squat, bent over reverse grip bb row, standing db shoulder press, saxon side bends, weighted russian twists

Thurs-
deadlift, palanche push ups, 1 arm row, double crunches, bb curl, skull crushers

For your cardio, I would have one day where you go ahead and run 2 miles on Weds and interval runs on Friday. I would take off Monday and Saturday. Do this for 3-4 weeks and then change it up.
 
cool i like ur plan. ill try it for a few weeks, and let ya know how its goin along. btw, i REALLY cant follow that 1.5grams of protein garbage every day. its just simply not possible for me. on average id say i consume about 60-80 grams a day, and im 175. does this mean i cant build muscle at all? (noob question :p)
 
We're talking about optimal growth, not necessity. I would urge a gram per pound of bodyweight, so 175 grams...but eat what you can and do your best.
 
ill work on it as much as i can. i eat alot of fish cuz i work in a restaurant. my normal night meal can be anything from filet of sole, salmon, halibut, mahi mahi, etc etc, into the red meats like a 10oz filet mignon, or ribeye. idk how much that adds to it, but i eat 60-80 grams of protein WITHOUT that meal. so what am i lookin at there?
 
i really am getting discourage about this whole protein thing lol. i feel like if i dont eat 175g of protein a day im gonna stay with skinny arms the rest of my life. :(

im so dramatic, but thats how i really feel! lol
 
.8 grams of protein per pound of bodyweight will do fine. 1 gram per pound is a nice easy number to remember but you can get results with less than that. ;)
 
Shinra, you'll have to figure out how many ounces of fish or steak you are eating before you'll know how many grams of protein you're getting. But if you're getting 60-80 without the fish, then with the fish, maybe one protein shake and some cottage cheese before dinner you'll be gettin pretty darn close for what ya want.
 
ok this is my meal every monday, thursday and friday night (i work those nights)

either:

1. 10oz filet mignon medium rare w/some orange sorbet for dessert

2. 16oz grilled salmon w/some orange sorbet for dessert

3. 2 moderate sized piece of grilled chicken with a small ceasar salad

i know i sound like an idiot with all these questions. but ya know i just really wanna look good. for 3 years ive been going on and off, bull****ting myself, pretending yada yada. im so determined yet i feel like im getting nowhere. this protein things got me down, i havent run in 2 weeks lol...ahh...typical story u guys probably hear all the time with desparate nobodies trying to get ripped. :p :(
 
one other thing. ive decided to dish the cash out and get protein powders/bars. can you lords of muscular development direct a lost soul in the right direction for the best stuff? thanks. ;)
 
You can go with the budget but good stuff--Optimum Nutrition or Dymatize

Better, but more expensive--Muscle Milk or Micell Edge

Even more expensive to buy, but price per serving evens out to the rest of them--Isopure
 
Well here's my new schedule, tell me what ya think:

Every day: 6 egg whites lightly salted. = 36g protein. bowl of total in low fat milk = 12g protein, protein shake = 50g protein, protein bar = 20g protein. + whatever else i eat during the day. no candy, no junk food, nothing heavy in sugar or fat. lots of veggies and red meat and fish.

Monday - biceps/abs.
Tuesday - run 2 miles
Wednesday - triceps/chest
Thursday - run 2 miles
Friday - shoulders/back/abs
Saturday - run 2 miles
sunday - basketball/break

Included in my workout is alot of new stuff im trying besides just using the free weights. Ive learned alot about self-resistance, istronic and isolation muscle building, and I'm planning to include it in my workouts.

What do you guys think?
 
looks good, but remember that 75% of back exercises use biceps! so make sure that sat. & sun. are enough days to heal to work biceps again on monday.. otherwise you'll just keep breaking it down before it's done healing

with your diet the way it is (all the protein), you should be okay, but just think about it sunday night and monday morning and see if you're still sore @ all..
 
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