ShapeFit.com

[doshimilan]

Whats up everybody,

I've done a decent amount of research and am pretty sure I am implementing it well, but not seeing what I wanna see.

diet:

breakfeast - instant oatmeal (1 pack) or 3-4 egg whites (alternate between these two, oatmeal has roughly 100 calories, 8 grams of sugar, 5 grams of protein)

Snack: 1 oz Almonds

Lunch: Turkey sandwich - no cheese, teaspoon miracle whip (I stack the turkey a decent amt, I'd guess roughly 25 grams of protein in the sandwich, very low amt of fat from low fat miracle whip)

Snack: 1 oz Almonds again

Dinner: Chicken Breast w / sweet potato

or Lean Ground Turkey tacos on multigrain tortilla

Just a few examples, I have a variety of menu items, all about the same nutritional value.

All this with roughly 2 to 3 protein shakes (made with water)

All my diet revolves around a high protein intake.

As far as my workout routine:

Mon - Chest / Tricep - 5 exercises for chest each at 3 sets 25 reps, 15 -20 reps, and 10 - 15 reps.. I do this for flat, incline, decline, outer, inner

Tricep - Same set and rep routine, tricep push down with rope, overhead tricep push with rope, palms face up tricep push down with straight bar...

Tues - Legs / Shoulders - Same set and rep routine as above, squats, quad push, hamstring pulls, calf raises... Shoulders - shoulder press with bar, shoulder raise with bar, lateral raise with dumbells, shoulder shurgs, straight arm dumbell raise with dumbells.

Wed - Back / Biceps - Lat pull down, pull-ups , rear delt pulls, lat raises, bent over rows

spider curls, preacher curls, suicide bicep curls with bars, front bicep preacher curls, decline bicep curls

I vary my routine roughly every month so that I'm not developing muscle memory with these routines.

I make sure I get roughly 25-30 minute of HIIT Cardio 3X a week.

This belly isnt reducing how I think it should, abs still hidden..

Currently, I'm 155, 5'7.

Strength: usually flat bench 135 25 times straight, then up to 145 for 15 - 20 reps, then 10-15 reps i usually stick to 145 cause im pooped!

Pull-ups - Can do 10 no prob.... second set, can do 10 little more of a prob.. 3rd set can do about 6 then i need a 20 sec break and can finish out remaining 4...

Biceps, can preacher curl 25 lbs on each side of the creacher curl bar roughly 10 - 15 times....

Advise??

[HOUSTON TEXAN]

Your diet and training suck.

You need to be eating more make sure to get solid protein and veggie with every meal.

For training search the waterbury method by chad waterbury.

For diet go to the diet section and read "read before posting..it will save time"

[carefree]

[HOUSTON TEXAN]

Well you could go to a google search engine but I'm nice

Link below

http://www.t-nation.com/readTopic.do?id=534922

[carefree]

Thank you

[roach81]

if ur trying to build muscle go high weight low reps..this will help build ur strength...I had this routine in Iraq for 15 months went there at 160 came back 185... I took all BSN products from the No-Explode Cell Mass and Synthna 6. This will also help in ur everyday routine and realy kicks in when pushing out heavy weight. I am 5'6" and now after being back a few months dropped down to 180lbs only because we run a shit ton. Hope this helps. Later.

[carefree]