OK, I thought it over for the past week
I've finally decided and realized who had the perfect body (Not intended to sound gay)
Bruce FUCKING Lee
Its perfect, plus its just the right size for chinese ppl (not too big or small)
BUT, how can i achieve this??? Any special rountine?
Actually I finally settled on a routine and have been going at it for about a month now. I already feel better, and though I haven't gained maybe more than a pound yet, there is actually a slight noticable difference.
While I've settled on a good routine, I'm still trying to iron some of the wrinkles out of my diet plan, but once I get that final piece of the equation, the gains should be flowing in hopefully.
This is my routine:
Barbell Benchpress 3x8
Standing Military Press 3x8
Side Lateral Raises 3x8
Wide-grip Chins 3x8
Bent-over Barbell Rows 3x8
Barbell Curls 3x8
Dumbell Shrugs 3x8
Stiff-legged Deadlifts 3x8
Decline/Weighted Crunches 3x20
My diet has been for the past week, roughly 2500 cals a day at 45:35:20 ratio of carbs:protein:fat. When I run out most of my current food and have to go to the grocery store again, I plan on getting food to fit this diet:
with exercises like that you're already preexhausting your biceps if you want to do the chin ups you can face your hands forward and it won't work your biceps as much if at all but they're aloooooooooot harder pull ups are easier cause you have your biceps to assist you
also remember incline and decline is alot harder then reg benchpress i found this out the hard way a few weeks back in my room and i had to slide under the bar cause it got to heavy after the 5th rep
R.P.D rookie wrote:
Where is a good website to order whey from?!
Do a search for nitro-tech...that's a good protein...(you can also get it at GNC, kinda expensive though, around 70 bucks for a 4 pound tub)
You may want to check out sports-performance-news.com...they sell nitro max protein powder..I've tried it at my gym and it's one of the best tasting protein powders around...and if you get the 25 pound tub it's a great value at only 150 bucks. (around 165 after shipping I believe)
about stretching, don;t stretch too hard on your chest during your chest workout....it can actually limit the growth of your chest
do very light stretching of your chest before, during and after the workout.....
chest was one of my biggest problems but it's getting better...stronger anyway not so much bigger
I have some questions about lifting and nutrition, obviously. Anyways I am about six feet tall and I weigh 155 lbs. Since I have about 10-12% body fat I am just looking to get bulk on my muscles so they can show through. What kind of foods can help me with a 3 day a week lifting routine? I also have protein powder that I make shakes with but when is the best time to use it?
I Just Started Working Out. So I'm Getting Pain In My Chest / Arms, Wich I Know Is Normal, Here's My Question:
How Do I Mimimalize The Pain, Does Massaging Or A Cream Work, Its Annoying As Hell.
I noticed him saying something about taking in 500 grams of protein a day...that's an ungodly amount of protein...is that really necessary?? I've always heard the rule 1 gram for every pound you weigh...
Yeah the general rule is 1 gram for every pound of your weight. I read a article a sometime ago and it said that even 1 gram for every pound was a lil too much but didnt hurt, ill try to look it it up and post a link.
what kind of diet are you looking or leaning towards?