Help with goals

Discussion in 'Fitness & Nutrition' started by Slutty McWhorington, Apr 4, 2005.

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  1. Slutty McWhorington

    Slutty McWhorington Sir Psycho Sexy

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    I'm 6'2", about 175 lbs. I want to get stronger and look better. Cut abs, bigger arms, legs. Lose some fat and add some muscle. Maybe a goal of 190 lbs?

    I'm planning on a 3 days/week weight lifting routine with chest/tri, back/bi, and legs/shoulders days. And then some cardio in between. I'm thinking about using the diet thread sticky as a guide.

    I don't have much time for all this and I'm not sure I'll be able to make it to the gym even 3 times a week. I do have some of those resistance bands lying around here and might use them as a substitute. Anyone had experience with these at all? I'm just trying to figure out if this is the best way to get to my goal and get some other people's ideas/opinions.
     
    Last edited: Apr 4, 2005
  2. ralyks

    ralyks New Member

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    Good luck gaining 15lbs and cutting simultaneously.
     
  3. Slutty McWhorington

    Slutty McWhorington Sir Psycho Sexy

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    Yea... that's why I'm posting here. If I knew what I was doing, why would I bother? I understand that's supposed to be a hard thing to do. So how about a better way?
     
  4. Ilyusha

    Ilyusha Guest

    You most likely have very little muscle to cut down to, so my suggestion would be to bulk for a while.. maybe to 210lbs or so, and then cut. Remember, you're 6'2", so 210lbs wouldn't be bad at all on you (most people here would consider that fairly average, if not small, but I'm telling you 210 so you don't freak out).
     
  5. Slutty McWhorington

    Slutty McWhorington Sir Psycho Sexy

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    That was my thought. What is a good bulking diet... and workout?
     
  6. Ilyusha

    Ilyusha Guest

    Search for Christophers' "here's what built me a base" routine.. or you can use this one:

    day 1: upper body

    1) flat bench- 4-6 sets of 4-6 reps
    2) heavy triceps - 4-6 sets of 5-8 reps
    3) barbell rows-4-6 sets of 8-10 reps
    4) rear/side/front raises-4-5 sets of 10-15 reps
    5) biceps - pick a movement and do 4 sets of whatever reps

    day 2: lower body

    1) full squats-4-6 sets of 4-6 reps
    2) romanian deadlift-4-5 sets of 8-10 reps
    3) reverse hypers, pull through's, or back raises-4-5 sets of 8-12 reps
    4) heavy ab work
    5) optional extra quad movement if you want "burn", but 100% not neccesary

    day 3: upper body #2

    1) dumbell bench-4-5 sets of 8-12 reps
    2) volume triceps-pick an extention, 1/4 dips, etc-4-5 sets of 10-12 reps
    3) chin ups/pullups-4-5 sets of 8-10 reps, weighted or not
    4) overhead pressing once every 2 weeks-3-5 sets of 6-10 reps
    5) biceps, pick one movement for 4-5 sets

    day 4: lower body #2

    1) deadlifts or sumo deadlifts - 5-6 sets of singles, or triples. dont deadlift every single week. for those weeks you don't, take it easy.
    2) step ups, single leg squats, lunges-3-5 sets of 8-12 reps
    3) leg curls-3-6 sets of 10-12 reps
    4) heavy abs

    A good diet would be eat a shit ton of food and then eat some more. I don't have experience in bulking, so other people may suggest something else; however, I would just eat A LOT.
     
  7. Slutty McWhorington

    Slutty McWhorington Sir Psycho Sexy

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    hahaha, thanks man.
     
  8. Slutty McWhorington

    Slutty McWhorington Sir Psycho Sexy

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    And I'm not really trying to get huge... just stronger and more cut.
     
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