This is currently what I am on. Need tips.

[HOUSTON TEXAN]

This is what my program looks like

All 3x12 except dead lifts

Day 1

Rows
Bench Press
Incline Hammer Curls
Tricep Exercise (Don't know name)
Machine Crunches
10 mins intervals

Next day: off

Day 2

Lat Pulldowns
db bench press
deadlifts
arnold press
weighted leg lifts
barbell curls
10 mins intervals

Next day: off

Day 3

Back extension
Reverse curls
Incline db press
One leg bench squat
decline crunches
dips

Next day: off

Day 4

Calf raises
tricep exercise (don't know name)
Should press
decline db press
ab twist machine
pull ups

Next day: off

Then I just repeat.

This is usually how my meals go down.

6:10 - Protein Shake with skim milk, banana, multivitamin.

11 - Deli sandwitch about 500 cals

12:30 - piece of fruit before workout, never a banana

12:40-1:40 - workout

1:50 - Protein shake with skim milk, and creatine drink.

4:30 - some sort of snack, yogurt or something.

7:15 - whatever my mom is cooking, usually some sort of chicken thing, always try to avoid the more fatty stuff.

I can't help on Fridays because my family pretty much always has pizza on Friday nights.

[HOUSTON TEXAN]

I am about 15% bodyfat, 183lbs if I had to guess and thats probably higher than it is.

[swanso5]

- what's your goal?
- what sets/reps are deadlifts?
- why no legs on day 1?
- you could do with some more set/rep variety, there's more than one way to grow and get stronger (muscle fibres etc)
- if your gonna do 2 chest presses than you gotta do 2 row exercises so just do rows and bech and leave incline out
- deadlifts should be done 1st in week and 1st in session
- add wt to pull ups instead of pulldowns, any old belt will do...i use a regular dress belt and that held 26kgs today for 4 x 5 so no excuses there
- rememebr for every chets press you do you need to a row variation

if training 4/week than you'll need a lower / upper body split set up each day like this:

lower body day 1

big heavy exercise (bb squats, bb deads work up to 5 rep max each time beating last weeks wt)
single leg exercise (pistol squat, static lunge, dynamic lunge, bulgarian split squat 4 x
posteriour chain exercise (reverse lunge, back ext, pull through, stiff leg deadlift, glute ham raise 3 x
core (prone ab brace, hanging leg raise, anti rotation exercise)
- no pairs on this day except last two exercises

upper body day 1

heavy bench and row pair (choose the 2 heaviest variations you can do 4 x 6)
shoulder press and pull or chin up pair (3 x 12)
mid back exercise (face pull variation, scarecrow, l laterals) and core (same list as yesturday 3 x 12)

lower body day 2 - same as day 1 but replace deads with front or back squat 4 x 6)

upper body day 2 - same set up but do shoulder press and chin up heavy and row/bench mediaum and different mid back/core exercises

- why does everyone avoid actually eating food?? high fibre cerial and fruit for breakfast and optional shake
- sandwhich would be best about 10ish if you can or have half at 8 and half at 10, it'll take 30secs to eat half a sandwitch...add fruit to both meals
- your probably better off having the breakfast shake before training, also keeping post workout shake
- creatine afterwards??? you should be ahving some befroe training somewhere before having it afterwards i'd think not that i've taken it
- solid protein and veg for 4:30 meal, not a snack a meal..you still need to replenish from your workout with this meal
- mum food is always good unless your last name is Clump (oh baby!!)
- pizza once a week won;t do anything so don;t worry

[HOUSTON TEXAN]

I forgot squats on day 1 sorry, I have been doing them I just forgot to type it .

Goal: To have low bodyfat and be ripped for my trip this summer (I know it will be nearly impossible).

-Deadlifts 4x6 185lbs right now


-I already add weight to chin ups, I don't really do pull ups, so should I switch lat pulldowns for weighted pull ups?

-I can't have any food in 1st period because its a computer class (7:25-9)

-What do you suggest I pick up from the store for solid protein?

[swanso5]

- yes switch to pull ups or inverted rows are a good option too
- well have something at nine or smuggle something small in....just say your going to the toilet and go and eat
- solid protein sources - chicken, red meat, pork, turkey, eggs, fish, sardines, tuna, fish...bring something from home if you need to

[HOUSTON TEXAN]

I think I am going to switch to this.

http://www.t-nation.com/readArticle.do?id=546491

[swanso5]

it will work but i don't like all the liquid in there which will decrease metabolism i think but it's only a 4 week plan too...be careful when you come off it though as if you go back to regular eating too quickly you'll gain a lot back

to be honest though i don't think it's for you...if your struggling with the food now it will only double with this...for now i suggest improving your "regular' eating in regards to food selections, timing etc and see how that goes as it's easily more sustainable

[swanso5]

actually now that i think about it i think he's re-done it since then with improvements...pop it in google and see if you get another article

here it is;

http://www.t-nation.com/findArticle.do? ... 5-025-diet

[HOUSTON TEXAN]

I'm not going to only use supps like he did, but I am going to limit my calories a lot.

And if you were wondering why I changed my goals from going to the Marines and being ripped, I got a big scholarship .

[swanso5]

limiting calories is silly, you'll only lose muscle so you'll have nothing there to "define", the only supp's do is get you there 2 weeks quicker, that's about it

[HOUSTON TEXAN]

I don't understand how I would lose muscle if I am on protein shakes, creatine, and limit my cals to 2000 a day.

If I am increasing weight, how can I lose muscle?

[swanso5]

- shakes and creatine don't ensure muscle growth, calorie intake does so as long as you keep them up, you'll be fine
- strength and muscle growth are different...you can get stronger and lose fat at the same time

[HOUSTON TEXAN]

Well I would rather looked ripped and be a little smaller but still be strong so I think it will work out for me.

I have started the limiting of calories but not the lifting part, I am going to wait a week because I have a question.

The lifts and cardio that I told you about above I have been doing that for a little over three weeks now and I am wondering if I should even change my lifts because I am seeing results like I have never seen before.

[swanso5]

well you can keep it the same but if you go to a more efficient plan you'd see even better results i'd say

[HOUSTON TEXAN]

So you think if I went to the lifts that CS listed, I would see better results?