Introduction, Routine, Goals.

C

ChazzCA

0
Hey everyone! my name is Chazz, I am in Portland Oregon for 40 more days then i will be moving to CA..

I have been training for aprox. 2 1/2 weeks as of tonight. My goals are to reach a healthy under 8% bodyfat with lean abdomonal definition.
Here are pictures of me as of March1. You can see very little abdomonal def. comeing in.



Feel free to comment on my pictuers so far, and if you have any suggestions to my routine.

Here is some of my routine and diet.

My diet foods consists of

Oatmeal + Brownsugar
Tuna
Meat (Porkchops, chicken)
Whole Wheat Bread
2% milk or Skimed milk
Yogurt
Bananas, Oranges, Apples
Salad
Powerbars
Speggitie
Brownrice
Building Fortress WHEY powder 19g P. per scoop

I eat 6 small meals a day. Oatmeal always breakfest.

I do 5 minute warmup walking continued by 20/20 SEC. HIIT for 20 minutee, then 5 minue warmdown. This is done weekdays, weekends off.

My workout routine is

---------------------------------


Day a: Shoulders and Legs
Military Press? (Sitting down, use your arms to lift up weights from your ears up)
Forgot name (Standing up, both weights in hand you push em next to each other and lift them up to your chin)
Forgot name (Standing up, both weights to your sides, you lift them up away from you but infront of you.)
Calf Raises
Squats
__________________

Day B: Abs and back
Crunches
Bicyle Crunches
Reversed Crunches
Forgot Name (you have 1 knee on bench bending over onto the bench and you lift the weight up with your arm oposite from the leg on the bench)
Arrows
__________________
Day c: Chest and Arms
Butterflys
Chest Press
Push Ups
Standing Curls
Concentration Curls
SkullCrushers
Tricep extensions
__________________

-------------------------------------------
routine A - 3 sets, 8-9 reps
routine B - 3 sets, 8-9 reps
routine C - 3 sets, 8-9 reps
routine A - 3 sets, 8-9 reps
routine B - 3 sets, 8-9 reps
rest
rest

-------------------------------------------
routine C - 4 sets, 8-9 reps
routine A - 4 sets, 8-9 reps
routine B - 4 sets, 8-9 reps
routine C - 4 sets, 8-9 reps
routine A - 4 sets, 8-9 reps
rest
rest

-------------------------------------------
routine B - 5 sets, 8-9 reps
routine C - 5 sets, 8-9 reps
routine A - 5 sets, 8-9 reps
routine B - 5 sets, 8-9 reps
routine C - 5 sets, 8-9 reps
rest
rest

-------------------------------------------
routine A - 3 sets, 8-9 reps
routine B - 3 sets, 8-9 reps
routine C - 3 sets, 8-9 reps
routine A - 3 sets, 8-9 reps
routine B - 3 sets, 8-9 reps
rest
rest

-------------------------------------------
routine C - 4 sets, 8-9 reps
routine A - 4 sets, 8-9 reps
routine B - 4 sets, 8-9 reps
routine C - 4 sets, 8-9 reps
routine A - 4 sets, 8-9 reps
rest
rest

-------------------------------------------
routine B - 5 sets, 8-9 reps
routine C - 5 sets, 8-9 reps
routine A - 5 sets, 8-9 reps
routine B - 5 sets, 8-9 reps
routine C - 5 sets, 8-9 reps
rest
rest

-------------------------------------------
 
ChazzCA said:
Oatmeal + Brownsugar
Tuna
Meat (Porkchops, chicken)
Whole Wheat Bread
2% milk or Skimed milk
Yogurt
Bananas, Oranges, Apples
Salad
Powerbars
Speggitie
Brownrice
Building Fortress WHEY powder 19g P. per scoop

I eat 6 small meals a day. Oatmeal always breakfest.

I do 5 minute warmup walking continued by 20/20 SEC. HIIT for 20 minutee, then 5 minue warmdown. This is done weekdays, weekends off.
Click to expand...
Welcome!
Oatmeal - definitely the best way to start the day!

Anyways, a clean diet is essential for fat loss and getting a six-pack - after all, six-packs are made in the kitchen.

That being said, I strongly advise you to nix the brown sugar. I like to sweeten my oatmeal with a chopped apple and cinnamon, or some frozen berries (cheaper and more convenient than fresh). The sugar is simple carbs and will probably end up being stored as body fat; also, sugar slows the metabolism.

Tuna, chicken, pork - all good choices. I'm glad to see you are already eating 6 meals per day. You should include a serving of protein (either the meat or some egg whites) with each meal.

The milk is okay - but stay with skim. I think the best time to have it is your last meal, with a protein shake - this will prevent catabolism while sleeping. However, I suggest replacing it with cottage cheese. Dairy isn't considered part of a clean diet. You should also avoid joghurt, especially if it isn't plain, unsweetened.

Fruits & veggies - always good.

Powerbars - not clean. I think all energy/protein/etc. bars shouldn't be included in one's diet when they are looking to lose so much bodyfat. They are full of sugar and preservatives that will only hinder you from getting to your goal of 8% BF.

If you must eat pasta, have it during your post-work-out meal. Pasta is white flour - simple carbs - not great. But it is okay to have the simple carbs pwo, with some whey protein.

Brown rice is an excellent choice for carbs. So are sweet potatoes. The bread is not so great considering your goals. It is 100% WW, so that is a plus, but I'd advise cutting it out if you can, or eating it sparingly.

Your meals should either be protein+fat or protein+carbs, but never eat fat+carbs, even with protein. The P+C meals are best for breakfast, pwo, and post-pwo. The other 3 meals should be P+F. Some good sources of fat are natural PB, olive and canola oils, flaxseed, raw nuts. Salad and most veggies are low enough in carbs that you can include them in your P+F meals. So a good P+F meal you'd probably like is some meat and a salad w/ oil & vinegar dressing; or some tuna and a serving of walnuts.


HIIT is an excellent choice for cardio. However, if you're doing it every weekday, it's too much; you only need to do it 3-4 times per week.
 
spockafina said:
Welcome!
Oatmeal - definitely the best way to start the day!

Anyways, a clean diet is essential for fat loss and getting a six-pack - after all, six-packs are made in the kitchen.

That being said, I strongly advise you to nix the brown sugar. I like to sweeten my oatmeal with a chopped apple and cinnamon, or some frozen berries (cheaper and more convenient than fresh). The sugar is simple carbs and will probably end up being stored as body fat; also, sugar slows the metabolism.

Tuna, chicken, pork - all good choices. I'm glad to see you are already eating 6 meals per day. You should include a serving of protein (either the meat or some egg whites) with each meal.

The milk is okay - but stay with skim. I think the best time to have it is your last meal, with a protein shake - this will prevent catabolism while sleeping. However, I suggest replacing it with cottage cheese. Dairy isn't considered part of a clean diet. You should also avoid joghurt, especially if it isn't plain, unsweetened.

Fruits & veggies - always good.

Powerbars - not clean. I think all energy/protein/etc. bars shouldn't be included in one's diet when they are looking to lose so much bodyfat. They are full of sugar and preservatives that will only hinder you from getting to your goal of 8% BF.

If you must eat pasta, have it during your post-work-out meal. Pasta is white flour - simple carbs - not great. But it is okay to have the simple carbs pwo, with some whey protein.

Brown rice is an excellent choice for carbs. So are sweet potatoes. The bread is not so great considering your goals. It is 100% WW, so that is a plus, but I'd advise cutting it out if you can, or eating it sparingly.

Your meals should either be protein+fat or protein+carbs, but never eat fat+carbs, even with protein. The P+C meals are best for breakfast, pwo, and post-pwo. The other 3 meals should be P+F. Some good sources of fat are natural PB, olive and canola oils, flaxseed, raw nuts. Salad and most veggies are low enough in carbs that you can include them in your P+F meals. So a good P+F meal you'd probably like is some meat and a salad w/ oil & vinegar dressing; or some tuna and a serving of walnuts.


HIIT is an excellent choice for cardio. However, if you're doing it every weekday, it's too much; you only need to do it 3-4 times per week.
Click to expand...


ahh sweet stuff, thanks man! im going shopping tomorrow, could u name a few good things that would help me? also do u think my goal of gettin in shape in 40 days is reachable? :D
 
First off Spock: Great advice!!

Now, Chazz...your liftin routine needs a lot of work; typically I recommened either a full body workout 3 times a week; or 2 lower body days and 2 upper body days. Your splits are ok; not optimal though.

Day A: Shoulders and legs; you're doing way to much for shoulders and not enough for legs. Also; always work largest muscle groups to smallest. ALWAYS start with squats. Keep the military press; add another pressing motion and skip the front deltoid raises they get hit enough with chest. Add lunges to your leg routine.

Day B; Start with deadlifts. You need to add pullups or chinups for your back, keep the 1armed row but switch it up with bent over row. Abs are challenged throughout the entire workout; do them last.

Day C: Start with bench press and pushups; skip flyes and do dips instead. Drop tricep extensions as dips will hit your triceps hard enough.

You could also try a split like this:
M/W/F: Squat/deadlift/lunges; Bench Press/Incline Press/Pushups; Pullups/Neutral Grip Chins/Chins ups; Standing overhead barbell press/lateral raises/standing overhead db press; bent over row/upright row/1 arm row; biceps/triceps; calf raises/stiff legged deadlifts/hack squat.

The above is a high volume routine that hits your whole body 3 times a week. Add abs to the end of every workout or do them on a separate day. Your call.
 
ChazzCA said:
ahh sweet stuff, thanks man! im going shopping tomorrow, could u name a few good things that would help me? also do u think my goal of gettin in shape in 40 days is reachable? :D
Click to expand...
I think if you are consistent in those 40 days, then you will be able to make much progress!! Good luck!!!!

As for the grocery store:
oatmeal (obviously)
boneless skinless chicken breast (I go through about 15 breasts/week)
if you like beef then top round is the leanest (almost as lean as chicken!)
tuna
eggs (or you can get liquid egg whites as it's faster and there's less waste if you don't want the yolk)
apples, berries, bananas, whatever other fruits you like
vegetables - whatever you like
sweet potatoes
brown rice
natural PB (the only ingredients should be peanuts, or peanuts & salt)
raw nuts (almonds and walnuts are the best choices)
cottage cheese
uh.... can't think too well right now, but I think that's the basics.
 
Adler1983 said:
First off Spock: Great advice!!

Now, Chazz...your liftin routine needs a lot of work; typically I recommened either a full body workout 3 times a week; or 2 lower body days and 2 upper body days. Your splits are ok; not optimal though.

Day A: Shoulders and legs; you're doing way to much for shoulders and not enough for legs. Also; always work largest muscle groups to smallest. ALWAYS start with squats. Keep the military press; add another pressing motion and skip the front deltoid raises they get hit enough with chest. Add lunges to your leg routine.

Day B; Start with deadlifts. You need to add pullups or chinups for your back, keep the 1armed row but switch it up with bent over row. Abs are challenged throughout the entire workout; do them last.

Day C: Start with bench press and pushups; skip flyes and do dips instead. Drop tricep extensions as dips will hit your triceps hard enough.

You could also try a split like this:
M/W/F: Squat/deadlift/lunges; Bench Press/Incline Press/Pushups; Pullups/Neutral Grip Chins/Chins ups; Standing overhead barbell press/lateral raises/standing overhead db press; bent over row/upright row/1 arm row; biceps/triceps; calf raises/stiff legged deadlifts/hack squat.

The above is a high volume routine that hits your whole body 3 times a week. Add abs to the end of every workout or do them on a separate day. Your call.
Click to expand...

that sounds like a good routine, But i am limited to freeweights. 2 dumbells, 1 bar, i got 4x 7 1/2lbs, 4x 2 1/2 lbs, 4x 10lbs, 4x 5 lbs, and so on. So i cant do chinups and pullups. and i also dont know many of those workouts, if you could explain how u do them or if u got pictures or whatever then i would so do that.
 
Also how about some yogurt (fruit at the bottom) Cuz i love them for one of the between lunch dinner meals. Can i use thease? or do i need to use plain yogurts cuz they are less on sugars.
 
ChazzCA said:
Also how about some yogurt (fruit at the bottom) Cuz i love them for one of the between lunch dinner meals. Can i use thease? or do i need to use plain yogurts cuz they are less on sugars.
Click to expand...
If you *must* have joghurt, only buy the plain kind (be sure there is no added sugars, corn syrup, or any other hidden sugars). You can sweeten it up with berries or other fruit. But you should try to avoid joghurt as much as possible.
 
spockafina said:
If you *must* have joghurt, only buy the plain kind (be sure there is no added sugars, corn syrup, or any other hidden sugars). You can sweeten it up with berries or other fruit. But you should try to avoid joghurt as much as possible.
Click to expand...

alight thank bro, appriate it. im sticking to my routine non theless.. im too much into this alrdy (2 weeks) too switch it up, and im enjoying my routine. thanks.
 
You must log in or register to reply here.
Back
Top