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Author Topic: Help me please  (Read 1258 times)
nayod
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« on: December 09, 2008, 05:24:18 AM »

Hello everybody I'm a new member of this board

and I have my workout that I have to show you.

Well, I want you guys to comment about it. (Is it OK?)



I am 20 yrs old Height 181 cm Weight 69 kg(body fat 16 kg -*-) I have extomorph body

Target : gaining muscle as much as I can in 3 months, lean, more stronger

(You can comment anything about my workout routine that I will arrange in proper way.)


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

I workout 4 days/week 2 times of muscle part/week  (workout day: on wed,thurs,sat and sun)

I workout by using the High Intensity Training program (6-8 reps/ 1 set for each part)


Wednesday and Saturday

Chest - bench press(or peg dec which one is better?), incline press

Abs - crunch, leg raise

Shoulder - press behind neck, lateral raise, front raise(or bent over lateral raise is better)

Traps - shrug, upright row

Tricep - press down, machine tricep extension


Thursday and Sunday

Back - bent over barbell row(or hammer row which one is better), hyperextension(or deadlift is better), chin

Bicep - barbell curl, incline dumbbell curl, hammer curl

Legs - squat, leg press, leg curl, calves raise

After workout for each day, I continue exercising with cycle or running about 30-45 mins

(If I burned by doing interval training is it good or not?)(save the time)
(Do I workout heavy? I mean 2 day/each part/week)
(limit time no longer than?)

----------------------------------------------------
Food/day

I eat eggs at least 4-5 eggs/day with 3 yolks, a cup of rice with Thai foods(I am Thai.)
NO FOOD SUPPLEMENT----------------------------------------------------

Thank you very much for all your comments  Grin
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Painlayer69
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« Reply #1 on: December 09, 2008, 11:30:10 AM »

----------------------------------------------------
Food/day

I eat eggs at least 4-5 eggs/day with 3 yolks, a cup of rice with Thai foods(I am Thai.)
NO FOOD SUPPLEMENT----------------------------------------------------

Thank you very much for all your comments  Grin

Just wondering how much protein/carbs/fat do you take in per day?Huh??

Is this all you eat??
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200Lb isALWAYS 200Lb
wes
Competitors
Getbig V
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Posts: 26613


The Power Cosmic


« Reply #2 on: December 09, 2008, 12:02:42 PM »

An article I wrote on bodybuilding for beginners:

http://www.bodybuilding.com/fun/wescott7.htm
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