Ask me anything about Losing fat and getting ripped
- Thread starter Kasino416
- Start date
I definitely will. Thanks for the tip.
Also: How often do you hit abs, and what is your routine? I know earlier you said you usually do 300 reps. After chatting with you, I upped my ab game (Definitely not to where it's supposed to be. I hit it 2x a week.) But still I can't see any bit of difference. I increased my water intake as well to a Gallon a day, hoping this would help.
Demonic Jenkins
Pro
I'll post when I get to the crib..im on my back up phone..too hard to type
Demonic Jenkins
Pro
aight breh...first and foremost..download My Fitness Pal for android or IOS...this is what i use to track my calories/fat/protein/and carb intake. I like to get AT LEAST 1gram of protein per pound that i weight but i usually like to go over a little bit at around 200-220 grams of protein daily. I get it from foods and protein shakes.
When im cutting and trying to really lean out...i get about 170-220 grams of protein a day...150-200carbs a day...and i like to stay under 60grams of fat. If im just trying to put on muscle mass for volume i move the carbs up to around 250-300 a day (just increasing portions of carb foods and adding a extra snack to move my calorie intake up really) and everything else pretty much the same. This works for me and gave me results quick so i just stick to it.
.i like to keep it simple so theres no real thinking about what im going to eat etc. I basically pick out all the "good" carbs that i actually like to eat and make those my ONLY source of carbs throughout the week (Oatmeal/Cream of Wheat/whole wheat toast/fresh fruit). I eat low fat high protein meats (Chicken Breast/salmon/flank steak/fresh caught tilapia/grilled chicken wings occasionally). All my fat intake comes from everything listed already and almonds (good fats).
When i started dieting my goal was to "cut" and get that chiseled look moreso than just big muscle mass. I was around 178ish when i started and wanted to cut down to the 170lbs range (i was told that for my height a good weight to be at so abs and muscle "pop" more was at 170). Mind you..i was already in pretty good shape weight lifting wise ive been lifting for like 10 years..was just just more so muscle mass but not lean enough for abs to show. My first time ever watching my food or dieting was after reading this thread...literally.
Like i said...i dont mind eating these foods so i literrally eat the same combination of meals monday through friday and use saturday and sunday as "semi" cheat days. On Those days i kind of eat what i want but nothing real bad or unhealthy...as long as i stay under my calorie/fat/carbs goals its been good. My meals throughout monday-friday looks like this. I work 6am to 2pm and work out right after work.
Breakfast 1 (6am)
Either 3/4 cups of oatmeal or 1 Serving of Cream of wheat mixed with a half cup of Vanilla Almond Milk....one of these with a 25g Protein shake
Breakfast 2 (8:30am)
6 liquid Egg whites
2 slices of Whole Wheat toast
Lunch (11:15am)
6oz Chicken Breast
Romaine/Spinach salad with light italian dressing
12oz cup of mixed fruit (pineapples, strawberries, blackberries, and blueberries)
Post workout snack
Large banana and 1/4 cup of raw almonds + 25g 100% whey protein shake
Meal 5 (around 5:30-6pm)
Any of the proteins i listed in a 6-8oz portion, and any green veggie mix (i like spinach salads/asparagus/broccoli)
Then depending on what my protein intake is looking like by the end of the day...i might drink one more 25g protein shake.
My workouts are
Monday
Chest/back Day ....3 chest excersizes, 4 sets of reps between 8-12. Basic rule...if you can lift whatever u are lifting more than 12 times in a set...increase the weight. If i cant get at least 8 reps in a set...its too heavy to rep with. Flat Bench/incline/low and high chest cable flies/seated rows/overhead wide grip pull downs
Tuesday
Abbs...i like to do rope pulldowns, handing leg raises, decline situps, anything that hits the obliques. I like to dedicate a day to abbs alone to i can really hit them without feeling drained beforehand.
Wednesday
biceps/triceps.....3 exercizes each...4 sets of reps...
Thursday
abbs...
Friday
Shoulders and legs
Saturday
rest
Sunday
abbs
Every now and then i'll take out a abb day and throw in a second arm day...depending on how im feeling.
Thats pretty much it breh...just make sure you are consistent with the diet and make sure you push yourself with the weight needed to stay within that rep range. Always increase weight when you are starting to get more than 12 reps in your excersizes....always lower the weight if you cant get atleast 8 reps out of your set.
This workout works for me...try it out and see what kind of results u get over a couple months. Make slight changes that work for you if you like (thats what i did..as you can see my workout isnt exactly the same as threadstarters)....the most important thing is following your macros and sticking to it consistently.
@Kasino416 How important are your supplements? With the exception of Whey Protein, I don't take any Multi-vitamins, Fish Oil, Pre-Workouts. Are those things really necessary for growth? I have 3 scoops of Whey Protein a day (1 with breakfast, 1 as a small meal before Lunch, and 1 about 2 hrs after Lunch.) eat Fish 3-4 times a week, and eat plenty of Green Vegetables (usually a serving of Kale, Broccoli with Dinner.)
if you're getting at least 1-1.5x lean body mass of protein daily, you'll be good. I use pre-workout cis it gives me the pump I need for my intense workouts. I use hcl creatine as it gives my muscles more volume & vascularity. fish oils and a multi are good for health, I take em every day. they aren't absolutely necessary, but there are tons of benefits to then. i highly suggest something along the lines of a cheap GNC multi vitamin.
TheLukieBaby
Pro
So I was on a 16 day vacation and put on some weight heading back to the gym with my six day plan of two legs days, chest, shoulders, back and arms, what are some movements I should included for max effectiveness
duck
Bills Mafia
Why you eating only 1/4 to 1/2 your bananas though? That seems wasteful. Whats the rest of that banana really hurting?
newworldafro
DeeperThanRapBiggerThanHH
why does tuna have soy? I just read the can
Welcome to 2014........inflation is outchere
.....and basically its becoming to expensive to get the Real Stuff ..............hence soy:mjol:
I may need to check this thread...I've been on a vicious flabby and sick cycle for a year now ... just threw lifting and eating correclty in the bushes ..
