ShapeFit.com

Markus234 · Joined: 12 May 2008 Posts: 8

I'm tired of mindlessly going to the gym and working out and I'd feel more comfortable if I had a set routine.

Basically I train my upper body 1 day and my lower body the next.

What am I trying to achieve? Summer is coming around and I'm hoping to achieve a Armani Exchange model type body. Not the swimmer type bodys, but medium build. But I want to stress, I want to gain some strengths

My upper body includes
Seated Dumbbell Curls 3 sets, 10 reps
Inclined Dumbbel Curs 3 sets, 10 reps.
Parallel Dips 1 set or 10 reps(I do this after burning out my arms, stupid yes)
Seated Dumbbel Extension
Flatbench Dumbbell Press 3 sets, 10 reps
Flatbench dumbell flie 3 sets, 10 reps
Inclinded dumbell flies 3 sets 10 reps

Then I'll switch it up using the cable machine and doing Flies on there. Also of thise is using 25 lb weights. Mind you I did take a week off. Not to mention, I can't even bench press, the bar none less. I'm not fat or anything, 17 body fat...I just never worked with the bench.

So really I have a really hard forearm and My arm isnt there yet

Legs- I'll do leg press 3 sets of 10, calf raises 3 sets of 10, Leg curls 3 sets of 10 and then my legs feel like shit.

So this seems really bad, yes I know and my gym has a crapload of machines. I keep hearing about this waterbury method...Is it 3 sets of 10?

I really need it explained to me in simpler terms since I'm new to this and the lingo

My diet? well since I'm in school its awkward

Morning 5:00 AM: Bowl of Cereal or Oatmeal
Lunch around 11:00 AM: Nothing :-\
"Snack" (But its lunch to me imo)3:00 PM: Bowl of cereal
Then Gym 3:30 PM
After Gym: 5:00 PM ( Protein shake)
Snack: 7:00 PM or whenever I feel hungry after 5: Peanut Butter Sandwhich, with honey
9:00 pm Dinner: Grilled Chicken, Zataran's long grain rice, Veggies(String beans, potatoes)

I stay hungry and I purchased Protein bars, went through that really fast.

I've seen a change but I think i'm finally at a plateau and I'm just looking for some guidance on what I'm trying to do

HOUSTON TEXAN · Joined: 06 Jan 2008 Posts: 649

Search TBT by Chad Waterbury and I would do that. Just make sure that you are choosing exercises in this priority order.

1)Legs
2)Back
3)Chest
4)Arms, barely do any direct arm work.

swanso5 · Posted: Mon May 12, 2008 3:37 am Post subject:

- you'll gain strength before adding any muscle
- maybe CW's program will be too much for you at this time...before even touching a wt you must be able to do 20 perfect pushs, 20 perfect inverted rows and 20 perfect lunges otherwise your core muscles will fall behind the rest of your body and you'll end up weak as a baby with sub par posture as well
- diet is never awkward, just organise
- if cerial is full of sugar than stick with the oatmeal and add fruit too
- fruit and solid protein mid morning (chicken, turkey, pork, eggs, fish, sardines, tuna, red meat, salmon)
- same for lunch
- solid protein, veg, salad before gym sometime
- shake and sugary cerial after training
- dinner is fine but try and have at 7ish otherwise keep the carbs except veg out of it
- bars are rubbish, stay away
- you're not at a plateau, you're plan is just not very good

Markus234 · Joined: 12 May 2008 Posts: 8

No offense, but I don't really need tips on my diet.

I have that pretty much under control and have absolutely cut out all the junk food.

I'm looking for a program that I can use.

The TBT program I've read about and it seems easy

HOUSTON TEXAN · Joined: 06 Jan 2008 Posts: 649

Yeah you do need tips, your not eating enough to gain muscle.

swanso5 · Posted: Mon May 12, 2008 10:34 pm Post subject:

well the fact i gave some probably means you do...

TBT is easy to follow yes, that's a wise choice

Markus234 · Joined: 12 May 2008 Posts: 8

No, the fact you gave me advice doesn't mean anything

That is condensed schedule of my eating habits on a daily basis. Give or take the time frames.

Like I said, I came here asking about a routine not a dietary lesson.

swanso5 · Posted: Mon May 12, 2008 10:54 pm Post subject:

mate take it or leave it, you can't out train a bad diet

good luck with that...

Christopheel · Joined: 02 Jul 2007 Posts: 899

okay, they are gentle, but your diet is shit... A non-lifting girl eat more than this ...

I mean, you need a minimum to maintain muscles, with that you will loose muscles over time ...

If you think it's under control then your totally wrong.

And for fat lost / mass gain: DIET OVER ANYTHING ELSE

"No offense, but I don't really need tips on my diet. "

Yes you do need tips.

You should take the help we give or you will have small to no results or even worst you could go backward by loosing muscles and gaining fat ...

too, eating like this will screw your metabolism and is really really unhealthy ... Take your informations somewhere else if you don't believe and then come back to us and say that you don't need tip again ...

Markus234 · Joined: 12 May 2008 Posts: 8

I have a very, very fast metabolism

The list I applied is not directly what I do. Its just a collection from the past.

If need be I can go through an average day and right down what times I eat, and what I eat.

HOUSTON TEXAN · Joined: 06 Jan 2008 Posts: 649

Do that.

Markus234 · Joined: 12 May 2008 Posts: 8

Ok I changed my diet and I started the TBT program. I don't feel like I did much at the gym today. Heres what I did

3 sets of 5 Reps
60 sec break inbetween each rep
BB Bench Press(50 lbs)
Seated Cable rows(85 lbs)
Pulldowns(85 lbs)
Military Press overhead (35 on both sides)
DB Hammer Curls(35 lbs)
Standing Calf raises

Now I did a calculation on my 1RM and it says it was 33.5. Not sure if that is helpful to any

I don't feel like I worked everything out. Hell I didnt even touch my legs.

Mind you I substitued the deadlifts for the Press Overhead...

HOUSTON TEXAN · Joined: 06 Jan 2008 Posts: 649

Why did you sub deds for overhead presses? The deads are for legs.

Markus234 · Joined: 12 May 2008 Posts: 8

well I figured I could since I hadn't hit the shoulders.

Now I realize the Rows worked my shoulders also.

Mind me subbing that, what I did today, was it good?

HOUSTON TEXAN · Joined: 06 Jan 2008 Posts: 649

Just follow the program as written from now on. If you would have done your deads instead of shoulder presses you would have had a better workout.