Getbig.com: American Bodybuilding, Fitness and Figure
Getbig Bodybuilding Boards => Training Q&A => Topic started by: tboner on October 22, 2009, 09:38:18 AM
-
New to the forum and also new to getting in shape. I really want to take this serious as I want to improve my health tremendously. I am overweight and want to shed pounds and build muscle. I've always been somewhat active but have never stuck to an eating program or workout routine. Please look over what I'm doing and give any type of advice or criticism you can come up with.
You can check my blog out at tylerupgrade.blogspot.co m It shows what I've been doing everyday since the weekend.
I'll try to get photo's on here soon.
Age : 24
Height : 6'
Weight : 227
Goal : 180
SUPPLEMENTS:
Vitamin C - 2000mg - After first meal
L-Glutamine - 1000mg - After first meal
Big 150 GNC - http://www.drugstore.com/qxp42212_333181_sespider/gnc_a_z/big_150_timed_release_tablets.htm - After first meal
Multivitamin – Just Once Men's One Energy Multivitamin - http://www.rainbowlight.com/Categories~Category~85ecad57-9ba9-4675-ade0-c57e59afd2d9.html - After first meal
7-KETO - 200mg - 100mg/AM - 100mg/PM
Energy : NOW - http://www.allstarhealth.com/f/now-energy.htm?utm_source=google&utm_medium=GPS&utm_campaign=6590 - Before first meal (7am) and at 3pm
Super Primrose - http://www.nowfoods.com/Products/M003059.htm - 7am and 3pm
Fish Oil : Carlson - http://www.vitaminlady.com/Carlson_Labs/Liquid_Omega_3.asp - 1tbps 7am 1tbps 3pm
Creatine : NOW - 9mg every 4 hours for first week.
Melatonin : if needed for sleep.
Protein : Dymatize Nutrition Elite Whey Protein Isolate : http://www.vitacost.com/Dymatize-Elite-Whey-Protein?csrc=GPF-705016555529#IngredientFacts : Morning Afternoon Night
DIET:
Egg Whites
Canned Tuna
Chicken Thighs
Olive Oil
Microwaved Spinich
Microwaved Broccli
Old Fashioned OatMeal
Mix Meals : 400 calories per meal.
6AM, 9AM, 12PM, 3PM, 6PM, 9PM, Sleep and repeat
WORKOUT:
High Cardio
Monday
LEGS
Squats
3 heavy sets (15 reps each)
Leg press
3 heavy sets (15 reps each)
leg curls
3 sets (15 reps)
leg extensions
3 sets (15 reaps)
calf raises
5 sets (15 reps)
Tuesday
PECS & DELTS
Bench press
3 heavy sets (3-5 reps)
inclines
3 heavy (5 reps)
seated overhead press
3 heavy sets (5 reps)
upright rows
3 heavy sets (5 reps)
laterals
3 heavy sets (5 reps)
bent over laterals
3 heavy sets (5 reps)
Thursday
BACK
Shrugs
3 heavy sets (5 reps)
power cleans
3 heavy sets (5 reps)
pulldowns
3 heavy sets (5 reps)
bent over rows
3 heavy sets (5 reps)
seated high row (hammerstrength machine if you have em)
3 heavy sets (5 reps)
hyperextensions
3 medium sets (10-15 reps)
Friday
ARMS
Curls (olympic bar. hands a lil wider than shoulder. palms up. don't cheat!)
5 heavy sets (6 reps)
Hammer curls (dumbells. palms facing ur leg when at ur side. like a hammer fist)
3 heavy sets (5 reps)
laying triceps extensions (laying on back on a bench using a bent curl bar)
5 heavy sets (6 reps)
cable tricep extensions
3 heavy sets (5 reps)
dips
3 sets of 10-12
wrist curls
5 sets (15 reps)
-
Try not getting overwhelmed with supplements. Though important, good progressive workouts build muscle. Along with solid foods like red meat, known for their muscle building abilities. Creatine, used by athletic/PL'ers to put on bwt and increase strength, can also add water bwt to the body.Allowing the body to hold water. Protein feedings, 4 times a day, works well.
No need to have a arm's only day. Waste of energy. Might try biceps with back and triceps with chest. If your trying for a push/pull scheme than drop the up right rows that you are doing with the chest. Also the bent over laterals, which would be better served on pull day.
Might suggest:
Monday... chest/delts/ triceps
Wednsday... leg/calf/abs
Friday...Back/traps/biceps.
May need an adjustment to the amount of exercises done on each workout day.
Good Luck.
-
Try not getting overwhelmed with supplements.
Too late...
-
I do my best to help the misguided...but, yeah maybe too late. Some guy's may want to put down the over hyped muscle mags and just back away. BB'ing mags are 80% BS anyway.Better ways to spend your time, like hitting the gym with intensity and eating 3 solid meals a day. Might surprise yourself with the muscle mass and strength gained. And maybe in a shorter time than expected. K.I.S.S. & Good luck.