goal as usual is to progressively gain muscle while losing fat. diet have been kinda crappy lately, so deff I need a work out that is slightly more inclined towards fat loss.

OH on day 3 work out I do another leg work out like static lunges or leg presses

Hi all! current work out looks something like this: Day 1 Squats Bent Over Rows Lunges Bench Press Lat Pull Downs Bicep Exercise Day 2 Cardio Day 3 Dips Pull Ups Seated Rows Shoulder Presses Tricep Exercise Day 4 Cardio Day 5 Variation Deadlifts Rows Chin Ups Bench Press Hamstring Curls Abs Day 6 Of...

Im no expert but I think you need more than squats and deads specially if you wanna target tri, bi & shoulders. where are your chin ups and pull up and rows, shoulder presses?

Congrats! but let me remind you that the scale is just a number, it does not tell you how healthy you are. You lost all that weight from doing tons of cardio and under eating, thats is simple to do but NOT healthy AT ALL.

alright great THANKS! to make sure tho... when you say "dead...row" do you mean like an A1-A2 pairing? and also when you say row, do you mean a variation of rows?? AND last but not least when you say single leg, do you mean something like a seated leg curl? leg ext? or something like lunge...

hummm what would you suggest workout look like?? if you dont mind tellin hehe...like on the workout I wrote down what changes would you make?

from what im aware you just substract the fiber intake...sooo say you have a fruit with 20g carbs and 5g fiber..your total carb intake would be 15g

alright, so for that day what should I replace the upright rows with??
-True about the calf raises, what excersice could I replace for that one??
-oh and the lunges ARE included on day 5, I just forgot to write it in

hey yall soo I needed to change up work out, so what Im gonna start issomething similar to the waterbury meth but with a few modifications :/ ... here it is day 1 squats dips bentover rows db shoulder press tri (rope) extension day2 cardio day3 Barbell or db bench press (flat) deads(variations) upri...

I meant "UNLESS youre extremely active during the day....."

well as long as you are extremely active during the day, 3000 cals is too much if you wanna get to see your abs. How many cal you should eat each I dont know but what I do is I multiply body weight in pounds by 17 and thats what I consume which equals to almost 2200 a day. you need complex carbs :oa...

hey there, you could be eating healthy but are you eating enough?? do you know how many calories you take in daily?? You cant reveal what is not there, abs are just like any other muscle in the body. What kind of exercises are you doin at the gym? Incorporate compound exercises such as squats dead p...

You;re making me blush lol alright then Ill do that and c if something changes either way its no biggie .

hey swanso thanks for the reply...
I usually work upper body with dbs anyway. but what you mean is to isolate weaker arm and use the same weight for stronger arm?