What workout plan should I be doing?

Discussion in 'Fitness & Nutrition' started by Scrumpt, Feb 10, 2007.

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  1. Scrumpt

    Scrumpt Active Member

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    Since '07, like many thousands of fatasses, I've made a commitment into getting in shape. So far I've lost about 10lbs and I can see a definite change in my body. I'm working out 6 days a week 1 hour or more each workout mainly doing a lot of cardio. I'll lift each day but maybe only a few exercises. I've cut my calorie intake by half and started to avoid simple carbs, fat, and sugar.

    Right now i'm 5'10.5" @ 191lb

    Any tips in being more effective in losing fat and gain proper muscle? Also, my goal is not to be huge but to be ripped...

    thx in advance for the tips
     
  2. GTLifter

    GTLifter Banned

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    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. Formz

    Formz Hipster Santa OT Supporter

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    jesus christ
     
  4. Aradia

    Aradia New Member

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    I love a thorough man :) LoL
     
  5. Formz

    Formz Hipster Santa OT Supporter

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    This shit is posted in the stickies.
     
  6. benny196

    benny196 New Member

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    Lol Thats the "Want to look like a bodybuilder routine"
     
  7. Parabellum

    Parabellum Molon Labe!

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    Yeah.

    Where is the "Want to look like Brad Pitt routine."

    Remember he said he only wants to look ripped not get huge.
     
  8. Genghis.Tron

    Genghis.Tron New Member

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    How can you think he'll get huge ? You think he'll wake up one day and wonder how he gained 50 lbs of muscle overnight ?
     
  9. Parabellum

    Parabellum Molon Labe!

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    :dunno:

    It happened to a guy I know from my gym.

    Though he was dinking 3 serving of muscle milk per day so that might have some thing to do with it.
     
  10. Genghis.Tron

    Genghis.Tron New Member

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    I hope you're kidding. :ugh:
     
  11. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    :rofl::rofl::rofl::rofl::rofl::rofl::rofl::rofl::rofl::rofl:


    *BREATHES*


    :rofl::rofl::rofl::rofl::rofl::rofl:
     
  12. Mike McDermott

    Mike McDermott It's evolution, baby. OT Supporter

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    :rofl:
     
  13. GTLifter

    GTLifter Banned

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    damn....I need to buy some muscle milk...
     
  14. GTLifter

    GTLifter Banned

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    :naughty:
     
  15. Uglybob69

    Uglybob69 I miss beer.

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    Some quality trolling going on in this thread!
     
  16. zxcv

    zxcv New Member

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    http://forums.offtopic.com/showthread.php?t=2970052

    that routine and muscle milk will prob get you big and ripped at the same time.....
    :hsugh:
     
  17. Parabellum

    Parabellum Molon Labe!

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  18. hitmikey

    hitmikey DRIVEN FROM WITHIN

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    :rofl:
     
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