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12-17-2007, 11:35 PM
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Rams
There are roughly two weeks left in the year. I want to start next year off and achieve some goals. It's the same thing year after year. I want to get into shape, but never follow through. I am going to be a first-time father in June and really want to be healthy so I can keep up and be there for my kid long into the future. I recently signed up to get a life insurance policy and I had to have blood-work done. While I am not dying any faster than the next person, I got some unnerving news at my age...27. I have high blood pressure and high cholesterol. Also, I get out of breath too easy. I walk up a flight of stairs and and can't talk without huffing and puffing. What the hell is up with this? I used to be able to hold my breath for 3 minutes, now I can't hold it for 30 seconds.
I used to be in relatively decent shape. Always been a little over-weight, but never so out of shape. I am 75" tall and 245lbs. Genetically speaking, I'm in good company. My brother is huge. He could bench press 405lbs at 16! My grandfather played professional football. My uncles are both big, strong guys. MY GOALS: 1. Ab muscles to be constantly visible. 2. The "V" shape to be visible at my waist 3. Run a 6 minute mile. 4. Run 5 miles in 35 minutes. 5. Compete in Muay Thai competition. CURRENT STATS: Weight: 245lbs Body Fat: 28.64% Calves: (R) 15.5" (L) 15.25" Thighs: (R) 25" (L) 25" Hips: 41.5" Navel/Waist: 44.5" Chest: 44.5" Biceps: (R) 15" (L) 14.5" Forearms: (R) 12.5" (L) 12" I will update the STATS every four weeks. Since I haven't ever taken this seriously before, I am going to start my workout with the "beginner" plan and work from there. DAY ONE: Chest, Shoulders, Triceps, Cardio DAY TWO: Legs, Abs DAY THREE: Biceps, Forearms, Cardio DAY FOUR: Off DAY ONE: .... I will do three straight days with one day off. The first two weeks of nutrition will be a cleansing, so it will be well short of the necessary calories and other nutrition. But it only lasts for two weeks, then I will get into a proper program. 14 DAYS - DAILY BF: Psyllium, Two Hardboiled Eggs MM: 4oz Broccoli, Vitamin, Omega 3 Lunch: 6oz Turkey or Chicken, Salad w/2tblspn of fat-free dressing MA: Apple DINNER: 6oz Grilled Chicken or Salmon, Salad w/2tblspn of fat-free dressing FINAL: Psyllium, Two Hardboiled Eggs 64oz of Unsweetened Cranberry Juice with Splenda 64oz of H2O I'm interested in ANY and ALL feedback or advice. I have 4 weeks before I need to have a solid nutrition plan that will help me lose fat and build lean muscle. My initial goal is to get lean. I want to lean down before I build up. 
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12-19-2007, 02:25 PM
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Not that you care.....but thats not alot of food if you're serious about lifting. Especially if you plan to do cardio.
Based on your stats - you're pretty thin legged and armed compared to your midsection, so the cardio should help with the fat loss, but lifting heavy is also a big part of that. You've got alot of room to grow muscularity wise. When are you working out? That is like nothing for breakfast. If you are working out in the morning you need some type of fuel. Your diet looks very Atkins-like........don't believe the hype - you do need carbs. Not snickers bar carbs, good carbs like sweet potatos, brown rice, etc. Shoot for 120+ ounces of water a day.....or double what you thought you needed. Others can/will offer more advice - those are just immediate thoughts from reviewing your post....and not totally in-depth. Lastly - are you sure you measured right? Seems odd that your chest and waist would be the same. I carry 18-20% bodyfat and there is a 14" difference for me.
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save 5% on your supplements with discount code KHT336 @ www.trueprotein.com Last edited by Renegade68; 12-20-2007 at 07:20 AM.
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12-19-2007, 02:44 PM
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Welcome bud. I'd like to see more about your actual workout than just a split. Split means nothing.
Also, one thing about me is that when I lift for 3 consecutive days, that third day is dragging ass. I do go very intensely, and it wears me down, but due to that, I'm not a big 3 straight on fan. Some people like it, but I think if they're slamming away the way they should be, they shouldn't be able to go 3 straight days. JMO. My feelings on nutrition are to not start out so incredibly drastic. Get into the habit of eating at regular intervals and consuming the bulk of your carbohydrates at breakfast, pre and post-workout. The other times, veggies, healthy fats and lean proteins are what you're after. I'll try to peak in on your log regularly. Anyone that drops a bomb on Renegade IN HIS FIRST POST rakes IMO. We're about the same weight right now. But your 3" taller. Good luck, Ryan, and welcome!
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12-19-2007, 02:53 PM
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I didn't see anything listed for back....did I miss it? You might try to change the split up a little and do legs/push/pull. Your legs aren't going to be ready for deads the day after squatting if you're doing them right
 I did a similar split for the better part of this year, and made some nice progress with it (3 on/1off, repeat). I have since switched to lifting every other day, and it is working out nicely for me. I've found I need more recovery time than I did even just a few years ago (33 in a few days). You're gonna starve to death eating like that. Do some research on carb-cycling, it's the ticket. Also, abs are made in the kitchen, don't forget that.
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12-19-2007, 04:10 PM
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i agree with gade, that's not much food. it's gonna seem kinda counter your goals to eat well but you can't afford to go too far below maintenance because you'll have no energy for your workouts.
if you're #1 goal is to be able to see your abs then you're gonna have to lose about 40 pounds to get to 12% or less. that is gonna take a while so you had better be in this for the long haul. and i presume that day 3 will be when you hit your back?? typo???
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12-19-2007, 04:36 PM
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Yea, I did miss the back and yes it is on the third day.
DAY THREE: Back, Biceps, Forearms, Cardio The plan that I was going to adopt was the one that Taekwondo Guy posted here: Beginners Routine I only plan on following this for the first three to 5 months. As far as nutrition, I am not really sure what or how to eat right when trying to cut/lean down. As far as what I posted, it is only a temporary diet. I will only do it for the first 14 days and the idea is to clean my body. To rid me of toxins and to clean out my intestines and colon. I generally eat more food than that in one sitting. After 14 days, I will eat more and correctly. I was hoping to get some ideas before then... Afternoons to early evening is when I will be working out.
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12-19-2007, 04:43 PM
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I must admit - I'm still trying to figure out WTF was up with you giving any advice to anyone, then posting that routine, those stats, etc.?
15" arms, 25" thighs and you're talking about testosterone release thru squats? Geez - if you're gonna plagerize someone else's information from another site or article - give them the credit for it.
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save 5% on your supplements with discount code KHT336 @ www.trueprotein.com
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12-19-2007, 06:29 PM
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12-19-2007, 06:47 PM
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Welcome...........and LOL @ boyd.
3 days a row in the gym is not real smart if you plan on going balls to the wall. You need to train back. Post up the actual lift you'll be doing and not just the split. That diet is interesting lol. I'd drink more than 64 oz / day of water.
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The Resident Training Log Ballbuster and The Cock Juggling Thunder Cunt.
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12-19-2007, 08:20 PM
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I plagiarized that one too. I am a well of knowledge. Unfortunately, I don't always utilize that information to my benefit.
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12-19-2007, 08:38 PM
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How about this: DAY ONE: Monday Bench press (3x8) @ 135 DB press (3x8) @ 35 Military Press (3x8) @ 85 Lateral Raises (3x8) @ 12 or 15 Dips (3xburn) @ bodyweight Overhead Extensions (3x8) @ 40 DAY TWO: Wednesday Squats (3x8) @ 135 Leg Presses (3x8) @ 35-45 Hamstring Curls (3x10) @ 35-45 Stiff leg deadlifts (3x8) @ IDK? Never done before. any recommendations? Seated Calf Raises (3x12) @ 135 Crunches (3x20) V-Sit ups (3xburn) DAY THREE: Friday Lat pull downs (3x8) @ 75-85 Bentover Barbell Rows (3x8) @ 65 Deadlifts (3x8) @ IDK? Never done before. any recommendations? Dumbbell Shrugs (3x10) @ 75 Reverse Grip Barbell Curls (3x8) @ 60 Dumbbell Curls (3x8) @ 30 Wrist Curls (3x12) @ 65 How should I incorporate cardio into my routine and what should I do? HIIT? My goal is to lean down. How should I eat? What supplements should I use?
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12-19-2007, 09:40 PM
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Rams workout today:
Got up, kicked some ass on the highway. Impregnated 42 men's wives. Killed some North Koreans. Charged a cell phone with his beard. Own3d a few assholes on the message board. Realized his penis was so huge, it has it's own toe nail. This dude is the Chuck Norris of bb4u. And he pWn3z Gade
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12-20-2007, 08:47 AM
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Welcome. It shouldn't be a year after year same thing kinda deal - it should just be a lifestyle period, lol. All your goals are achieveable and 6 months from now you will have a new addition to your life and a newer body.
Good luck to pushing your balls to the wall and yes drink a bit more water.
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12-20-2007, 11:54 AM
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If there is anyone living north of Seattle looking for a lifting buddy or a project, send me a message.
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12-20-2007, 02:14 PM
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As for your workout routine - don't stay locked into it, vary it up, change the order you do things on a regular basis. Many people don't like doing Chest & Shoulders on the same day.......one tires out the other. For now though, in a beginners routine its not gonna kill ya. Just see what works for you. On your SLDLs and regular DLs - the key is gonna be doing them right. So whatever weight that ends up being, it ends up being. 185, 225, or 405, its not important if you do them wrong.....just do them right and you'll feel the benefit. Also incorporate Rack Deads on occasion. Eliminate the Shrugs - the Deads will torch your traps but if you must do something else try face pulls - you'll get more out of them. Cardio. It depends on your goal. You stated before you want to run a 6 minute mile. Thats pretty quick for most people - so the only way you're gonna get there is running. Do sprints once or twice a week, do some 1-3 mile runs, ride a stationary bike, etc. Diet - that is serious calorie restriction even if only for 2 weeks. But - see how you feel after a day or two, if you're tired and rundown, you need to add more food....clean food. Staying away from **** food is the key. I probably eat 500-1000 cals a day more now than I used to, but eat more often and work out harder, therefore weight has come off. In any case - good luck with it.
__________________
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12-20-2007, 02:42 PM
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12-26-2007, 03:26 PM
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