General [M]ayhem

Go Back   General [M]ayhem > Real Time Sub-Forums > Bone Closet
Register Members List Mark Forums Read [M]erchandise Calendar

Reply
 
Thread Tools
Psycho_Man152
 
Looking for some advice v. lifting and diet

So I've finally decided to stop being a lazy fuck and actually get out to the gym. Been about a month and I've been keeping with it so far, got past the stage of feeling like it's a chore and I really enjoy going now. Started out around 175 lbs,

I've been doing 4 days a week, with the following breakdown (all exercises are 3x8 reps except the body weight ones, which are 3x failure):

Monday (chest):
-Incline dumbbell fly
-Flat barbell bench
-Chest dips
-Incline dumbbell press
-Pushups

Tuesday (shoulders/back):
-Dumbbell shoulder press
-Barbell upright row
-Dumbbell bent-over row (one arm)
-Pullups
-Dumbbell shrugs
-Weighted back extensions

Thursday (legs):
-Barbell squats
-Seated calf press
-Dumbbell lunges
-Leg curls
-Seated leg press
-Standing calf press

Friday (arms):
-One arm triceps extension
-Dumbbell curls
-Overhead two hand triceps extension
-Barbell preacher curls
-Skullcrushers/tricep dips (haven't decided which one I like more)
-Standing barbell curls

I've also been doing cardio Monday, Tuesday and Thursdays, usually 30-45 minutes either on the treadmill or running the track.

My goals are basically to drop the gut I'm carrying around and to build muscle. Pretty straightforward. Up until a year or two ago, I was pretty rail-thin, then I guess my metabolism slowed down and my beer drinking went up. I started at 175, down to around 165 now with some noticeable gains in muscle. Nothing spectacular, but I can tell there's a difference which is motivating me to work harder to keep it going.

As far as diet goes, it's a little tough to eat properly since I'm at school usually for 10-12 hours a day, but I've been trying my best to bring healthy stuff with me and cut out foods with stupid amounts of carbs/sodium/fat/etc. However, I still could use lots of advice on what I should be eating, how much, and when.

Anything you guys could offer would be hugely appreciated!
__________________
Kase: "i'm gonna need to see some ID"
CG: "$10 says that's the first time you've ever said that."

KeVMaN: "Last time i checked cars can't strafe"

5c34abf401babc00edb90c200b723b80 [y yuo throw haet :( :(] porn may <3's yuo.
Old 10-20-2010, 09:47 PM Psycho_Man152 is offline  
Reply With Quote
#1  

Advertisement [Remove Advertisement]

vinnie
OH MY GOD!!! I LOVE SUCKING COCK!!!!!
 
You appear to have missed everything between your pecs and legs except for 'weighted back extentions' which probably uses as much hamstring as anything else.

You should distribute some more core activities throughout the week. Here is a nice list of things to choose from: http://exrx.net/Lists/ExList/WaistWt.html

With your split, I would suggest some ad stuff on chest and arm day, back stuff on your 'upper back' day and a mixed bag on the other days. Strong core makes everything safer and is sort of important for balance.
__________________
._--_|\.
/........\
\_.--._/
.......v.
Old 10-21-2010, 12:19 AM vinnie is offline  
Reply With Quote
#2  

Coqui
 
Coqui's Avatar
 
Bill Starr's 5 X 5 or starting strength are excellent programs for burning fat and building muscle.

I got my biggest gains doing 5 X 5.
__________________
I lack boobs and have a penis
Old 10-21-2010, 06:39 AM Coqui is offline  
Reply With Quote
#3  

trajectory
 
Quote:
Originally Posted by Coqui View Post
Bill Starr's 5 X 5 or starting strength are excellent programs for burning fat and building muscle.

I got my biggest gains doing 5 X 5.

This. Check out the starting strength wiki, and buy the book.
__________________
25632a0b7c1c89ee24490be669336367 [y yuo throw haet :( :(] porn may <3's yuo.
Old 10-21-2010, 09:48 AM trajectory is offline  
Reply With Quote
#4  

Trachei
 
Trachei's Avatar
 
Add deadlifts to your workout. I'm almost 2x my body weight on deadlifts. I would say I had decent posture before doing deads, but now, my posture has improved a lot. Do em.
Old 10-21-2010, 11:01 AM Trachei is offline  
Reply With Quote
#5  

Retardedchicken
 
Quote:
Originally Posted by vinnie View Post
You appear to have missed everything between your pecs and legs except for 'weighted back extentions' which probably uses as much hamstring as anything else.

You should distribute some more core activities throughout the week. Here is a nice list of things to choose from: http://exrx.net/Lists/ExList/WaistWt.html

With your split, I would suggest some ad stuff on chest and arm day, back stuff on your 'upper back' day and a mixed bag on the other days. Strong core makes everything safer and is sort of important for balance.

His chest day is fine and his back/shoulders day would be fine if he had deadlifts. All you need in a back day is a vertical pull, a horizontal pull, and deadlifts.

Back extensions are a core exercise, as your lower back is part of your core. Stable abs can be achieved through squatting and deadlifting. Large, visible abs are achieved through trunk flexion.
Old 10-24-2010, 03:55 PM Retardedchicken is offline  
Reply With Quote
#6  

Trim-
 
Quote:
Originally Posted by vinnie View Post

wow, this site is awesome. Thanks.
__________________
Talk To Strangers.

e24add45d99bc50798dffdfc28d506ef [y yuo throw haet :( :(] porn may <3's yuo.
Old 10-24-2010, 10:07 PM Trim- is offline  
Reply With Quote
#7  

Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is Off
HTML code is Off

Forum Jump



All times are GMT -7. The time now is 09:38 PM.



Powered by vBulletin® Version 3.8.7
Copyright ©2000 - 2017, Jelsoft Enterprises Ltd.