What do you think?

  • Thread starter Thread starter Mandingo
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Mandingo

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I have been through alot of rough times over the last 3-5 years and have not been smart with health and now it has taken toll on my body. I am 5' 11'" and weigh 190 lbs. Probally 35 lbs of fat. I have recently decided that I was going to change myself, concentrate on my health and build muscle. For the last week I have been on a diet something like this....

Breakfeast - Bowl of Oatmeal with water nuked or Bowl of Total w/ Fat free milk.
Snack - Dannon Light & Fit yogurt
Lunch - Tuna sandwich, salmon pattie, or chicken salad
Snack - 10 - 15 Salt free Almonds
Dinner - Lean meat or Fish with 2 types Veggies
Snack - Dannon Light & Fit yogurt or

The fist 3 days of my diet (or healthy eating) I stretched just because I knew my body was very stiff. The last few days I did cardio and stretched to work me in a bit. I have a little more work to do to prepare myself to hit the weights, but I need a plan for when I go to the gym. I want to keep the weight that i am at right now but with muscle not fat. I am kinda confused what my workout schedule should be if I want to be big. What muscles should I work together on same day? When do I do my cardio? Should I do the same exercises ever week? Should I do certain parts of my body on different days? Should I do my max lifting everytime I workout, like 3 set of each max weight for 8 - 10 reps? As you can see Im pretty green on all of this, please help me out with any info. Is it possible someone can write me up a good routine that I can work off of?
 
I think this is a very good starting plan, you can tweak it as you go along but if you stick to it and hit the cardio i think you will drop the bf in a reasonable amount of time

As for what muscle to work depends on how many times you hit the gym
4 day

back bi's
chest tri's
delts
legs

5 day
chest
legs
arms
back
delts

cardio should be done first thing in the mourning on an empty stomache if you can

Stick to compound exercises to start, benching, squats, military press you can get fancy later

Once you decide on a routine stick with it for a couple months before you decide to change it up

I only max once a year

3 sets with 8-10 reps is a good setup to start with
 
Here is just a simple workout plan i know some will like it others won't but since i really have no idea of your body and goals or anything about you its just general

Chest: Incline Bench, Flat bench (dumbbells), incline or flat fly's, pec-deck, cable cross overs

Back: Lat pull down, dumbbell rows, cable rows, pull ups, shrugs

Delts: Military press (or dumbbell press), side laterals, reverse pec-deck, front lateral raises

Legs: Leg press, hack squats, leg extensions, leg curls, lunges

Arms: Skull crushers or close grip bench press, over head tricep extentions, dumbbell kick backs, cable push downs, Barbell curls, hammer curls, preacher curls


Depending if you do a 5 day or a 4 day split combine certain exercises depending on what you decide
 
White Knight 96 said:
cardio should be done first thing in the mourning on an empty stomache if you can


this is something ive never understood. thank god i dont have to do much cardio but why have i heard several times to do cardio on an empty stomach???

if i was to do that my ribs would cave in. being at such high intensity on an empty stomach would kill me n top of i would think you eating away muscle since you havent had a single ounce of protein for probably 10 hours!
 
rippedfreak said:
this is something ive never understood. thank god i dont have to do much cardio but why have i heard several times to do cardio on an empty stomach???

if i was to do that my ribs would cave in. being at such high intensity on an empty stomach would kill me n top of i would think you eating away muscle since you havent had a single ounce of protein for probably 10 hours!


Its becuase it forces your body to burn the body fat it has and not the carbs and garbage in your stomache


I wouldn't train on an empty stomache i always have atleast one meal in on the day before i train you need the carbs for energy and my workouts seem better when i have some protien intake before also
 

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