what to do?

juan92 · Post by **juan92** » Wed Sep 17, 2008 7:11 pm

Monday: Lift and 10 min cardio
Tuesday: 15 min cardio
Wednesday: Lift
Thursday: 15 Min Cardio
Friday: Lift and 10 min cardio
Saturday: Rest
Sunday: Rest

swanso5 · Post by **swanso5** » Wed Sep 17, 2008 8:07 pm

take thu cardio and do it sat...2 days off in a row is not the best

juan92 · Post by **juan92** » Wed Sep 17, 2008 8:56 pm

ive been going to the gym but i just realize i dont have much of a goal. do i keep lifting so i tone body, or do cardio, im just lost righ now. i want to get rid of manboobs, but do i do a crap load of bench press, just one exercise per muscle group?

heres pics of me

juan92 · Post by **juan92** » Wed Sep 17, 2008 8:57 pm

how many exercises per muscle group?

Chest/biceps:
decline bench press
flat bench press
incilne bench press

Legs:
Leg Press
Leg Curls
Reverse seated leg curls

Back:
Lat Pulldowns
Machine Rows
Hyper Extensions

SHoulders:
Dumbell Shrugs
Military Press

is that too much or too little?

Monday: Full Body
Tuesday: HIIT (Sprint)
Wednesday:Fullbody
Thursday:Rest
Friday:Full Body
Saturday: HIIT (Sprint)
Sunday: Rest

how many sets/reps?
i do 3/8
what will i gain if i do 3/6 (heavy) or 3/10 (medium HEavy) ?

swanso5 · Post by **swanso5** » Thu Sep 18, 2008 1:54 am

- you need a fgoal
- i sggest leaning down which os lifting, cardio and eating clean
- no a crap load of benches won't do anything really
- search "destroying fat" by christian thibadue

brianDAhawaiian · Post by **brianDAhawaiian** » Mon Sep 22, 2008 6:30 pm

here is a link to the "destroying fat" article, very interesting read.

http://www.t-nation.com/readArticle.do?id=1499282

juan92 · Post by **juan92** » Fri Sep 26, 2008 9:27 pm

this is what i do

MONDAY: Lift > Stretch > Warmup on Tradmill for 3 min > jog 5 min, walk 3 min, jog 5 min, walk 3 min > stretch > Protein Shake.
TUESDAY: Rest
WEDNESDAY: Same as Monday.
THURSDAY: Rest.
FRIDAY: Same as Monday.
SATURDAY: Rest.
SUNADAY: HIIT for 15- 20 mins.

breakfast: Quaker oat bran, 1% fat milk, 2 eggs, 1 yolk though, low fat/sugar yogurt with fiber.

lunch: 3-4 slices of Ham,1 slice of cheese, 1/2 Tbls of mayo, lettuce or some premade slad, 2 slices of tomato. and the next day il have a peanut butter n jelly sandwich and i think it 1/2 Pt of 1% milk, and an orange.

Dinner: beef, chicken, fish or pork usually 2 pieces, and legumes or veggies.

i usually eat a cereal protein bar between breafast and lunch, i go to school and cant really eat much between 7 and 1 =(.

i used to get 6 hours of sleep now i get 7 and feel much better, going towardds 8 and hopefully 9.

swanso5 · Post by **swanso5** » Sun Sep 28, 2008 8:45 pm

- go to diet section and read "read before posting.." for food as it needs a lot of work
- do cardio on it's own day x 3/wek and wts on their own x 3/week