Time to get serious - Advices&Rate

Discussion in 'Fitness & Nutrition' started by bi0ch3m, Dec 6, 2007.

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  1. bi0ch3m

    bi0ch3m OT Supporter

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    I've been working out for one year now.

    6'1''
    Started at 170 lbs.. I'm 200 today.

    I want to gain mass and improve my arm size + Chest size... Can you help me with advices and rate my "program".

    Thanks!
    ----
    Basically I train on 4 or 5 day routines.. My current program was this (I've been doing it for 2 weeks and I'm changing next week)

    Monday (Shoulders and tris): Shoulder press, Front lateral raise, Upright Row, Skull crusher, Rope pressdown, Close Grip Bench Press, One-Arm Overhead Tricep extension.
    Tuesday (Quads+Calves): Squat, Lunge, Leg ext., Calve raise, Shrugs
    Thursday(Chest+Traps): Bench press, Decline Machine press, Incline Flye/Pushups, Pullover, Shrugs/Upright Row
    Friday (Biceps+Hamstrings): Dumbbell curl, hammer curl, Preacher Curl, Deadlift, Leg curl, One Arm cable curl
    Saturday (Back+Traps): Deadlift, Machine Row, Lat Pulldown/Chin-ups, Bentover Lateral raise, Shrugs

    I tried to give my traps a little more attention in this one, but my programs vary from one to another.
    ----
    My diet is clean (father is a triathlete)
    Breakfast: Cereals,oatmeal or toasts, Fruit, Juice + Whey shake
    Morning snack: Oatmeal bar + Fruit
    Lunch: Pasta/Meat (varies) + Juice + Fruit(2-3) + Tapioca pudding + Tomato juice
    Afternoon snack: Fruit + Whey Shake
    Dinner: Meat/Pasta + Milk (500mL) + Fruit/Vegetables + Dessert (Oatmeal cookies)
    Night snack: Nuts or Whey shake

    ----
     
  2. GTLifter

    GTLifter Banned

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    do this:

    Mon - Legs
    4 sets leg ext 10-15reps
    4 sets squat 6-10 reps
    3 sets leg press 10-12 reps
    4 sets leg curl 10-12reps
    3 set db stiff legged or walking lunges

    Tues - Chest
    4 sets incline db or barbell 8-12
    3 sets flat db or barbell 8-12
    3 sets db fly or machine 12-12 reps
    2 sets weighted dips

    WED OFF

    thur - back
    bodyweight pullups 4 sets upto 15
    bent over row barbell or db 4 sets 8-12
    front pulldown wide or narrow (switch it up) 3 sets 8-10
    cable row 3 sets 6-10
    behind the head(ya ya they're bad blah blah blah) 2 sets 15 reps Medium easy weight...just squeeze.

    fri - shoulders/arm
    3 sets db press or front military 8-10
    3 sets side laterals 10-12
    3 sets reaer lateral machine or db 10-12
    6 sets shrugs behind the back for 3 sets and too the front for 3

    tris
    3 sets 10-15 rope pushdown
    3 sets french curl bar or machine 6-10
    3 sets reversed push down (palms facing) 8-10

    bis
    3 sets barbell curl or cambered bar 8-12
    3 sets preacher machine or db/barbell 8-12
    2 sets hammer curl db or rope 10-15
    wrist curls 13-20 reps 2 sets
    Do abs mon-thur

    Do calves tue-fri

    Practice things like drop sets and giant sets on certain weeks as well. Say on bench you decided to do a 3-4 rep weight...well after you get 3-4 drop it in half and do another 12 right away...push yourself.

    DIET

    meal 1
    6 eggwhites 2 yolks
    3/4 cup oatmeal water or 1% milk
    one scoop whey protein
    meal2
    can of tuna
    1/2 cup rice
    light italian dressing(olive oil)
    meal 3
    6-8oz chicken
    5oz sweet potato
    1/2 cup green beans
    1 tbsp peanut butter
    meal 4
    1 can of tuna
    1/2 cup rice
    light italian (olive oil)
    train
    meal 5
    2 scoops whey, 1 gatorade
    meal 6
    6-8oz sirloin or steak
    large dinner salad with red wine vinegar/olive oil
     
  3. bi0ch3m

    bi0ch3m OT Supporter

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    Wow nice program! Thanks! I'll sure try it!:bowdown:
    What time of the day am I supposed to eat those meals?
     
  4. Uglybob69

    Uglybob69 I miss beer.

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    Just when you're hungry
     
  5. bi0ch3m

    bi0ch3m OT Supporter

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    :rofl: 'kay. Was wondering if the steak was supposed to be my dinner..
     
  6. bi0ch3m

    bi0ch3m OT Supporter

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    What is supposed to be a good height/weight ratio? I'm 6'1'' 200, should I aim for 215-220 or higher? I'll take pics tomorrow, gotta get AA batteries.
     
  7. GTLifter

    GTLifter Banned

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    well... it is meal 6 (the last meal of the day) so logically it would be "dinner" which you would eat shortly before going to bed...
     
  8. GTLifter

    GTLifter Banned

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    or you can rearange the meals to suit your preferences...
     
  9. Uglybob69

    Uglybob69 I miss beer.

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    Just use the mirror to determine this, there is no magic formula.
     
  10. bi0ch3m

    bi0ch3m OT Supporter

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    So there is no nightime snack ;) All right captain! :bigthumb:
     
  11. bi0ch3m

    bi0ch3m OT Supporter

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    Yeah..but once you get into weight lifting..there is no true limit :rofl:

    I was wondering at what weight is considered "enough" for my height. But as you said, it varies from one to another.
     
  12. GTLifter

    GTLifter Banned

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    the steak is your night time snack...something which is high in protien and gives you plenty of cals to make it thought the night...
     
  13. bi0ch3m

    bi0ch3m OT Supporter

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    Oooh I see. Good then.
     
  14. MaineSucks

    MaineSucks OT Supporter

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    At 6'1 I'd say 290 would be a good target to begin with
     
  15. maks

    maks Bah! t(-_-t)

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    :cool: adding this to my training log.


    I might do this when its time for me to bulk...hopefully in March or April :bigthumb:
     
  16. bi0ch3m

    bi0ch3m OT Supporter

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    Looks awfully good, seriouly! I'll start on it as soon as my exams are over
     
  17. maks

    maks Bah! t(-_-t)

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    The food looks damn good :drool:
     
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