mantis
05-26-2003, 03:41 AM
Greetings!
I've been on the WBB forums for roughly 2 months now. I want to take this opportunity to thank everyone who had help me with my questions, and offered me advice towards building a healthy life and body.
Please allow me to introduce myself. Iˇ¦m 32 years old, and happily married to my wife of 10 years. I was weighting at 150lbs and 6ˇ¦ 1ˇ¨ right out of college. Needless to say, I was very skinny. In the past 8 years, I hardly exercise any all. I was always sitting behind a desk at work, and in front of a TV after I got home.
A few weeks before my 31st birthday, I was weighting at 195lbs. 8 years of sitting around of doing nothing had put 45 lbs of fat on me, and added 8inches to my waist. (from 29 to 37). I realized not only I was fat, but I was also putting my future health at risk. Therefore, I decided to do something about it and start doing resistance training and cardio.
Anyway, it took me only 4 month to get my weight down to 165lbs. (I was doing morning cardio on empty stomach 5 times week, and resistance training 4 times a week.) My waist-line finally went back down to 30. I was very happy with the results.
From that point on, Iˇ¦ve been concentrating on building more muscle mass. Currently,
I weight 185 lbs with 14 % BF, measured by the trainer at the health club. My short term goal is to gain more mass and reach roughly 200lbs.
My current workout consists of the followingˇK
Monday
(Chest, Shoulder, Tri)
after warm up,
Flat DB bench press 2 x 6
Incline DB bench press 2 x 6
Weighted Dip 2 x 8-10
DB overhead shoulder press 2 x 6
DB laterial raise 1 x 6
DB reverse fly 1 x 6
Overhead DB Tri extension 2 x 6
Tri-press down 2 x 6
Tuesday,
(Leg and Abs)
Leg-Press 3 x 12
Ham curl 2 x 10
Leg-extension 2 x 10
Calve raise 2 x 15
Declined weighted crunches 3 x 12
Wednesday,
(Back and Bicep)
Weighted Pull up 3 x 6
DB bent-over row 2 x 6
DB pull over 2 x 8
Stand DB curl 2 x 6
Hammer Curl 1 x 6
Reverse curl 1 x 6
Wrist curl 2 x 10
Thursday: Rest
Friday: Rest
Saturday: Repeat program
Diet:
My diet consists of 6 to 7 meals a day. Roughly 40 % Carbs, 30 % Protein, and 30 % fat. I eat at least one gram of protein per lb of my body weight. Also, I get all my protein from real food. I used to take whey supplements, but I found that I gain more muscle by eating real food.
Supplement:
I do not take any supplement right now. I used to take Creatine. I was on it for 3 months. However, as far as I can tell, it had no effect on me. I know it works well for lots of people. However, creatine didnˇ¦t seem to help me at all.
Anyway, itˇ¦s great to meet everyone here. Have a great day.
I've been on the WBB forums for roughly 2 months now. I want to take this opportunity to thank everyone who had help me with my questions, and offered me advice towards building a healthy life and body.
Please allow me to introduce myself. Iˇ¦m 32 years old, and happily married to my wife of 10 years. I was weighting at 150lbs and 6ˇ¦ 1ˇ¨ right out of college. Needless to say, I was very skinny. In the past 8 years, I hardly exercise any all. I was always sitting behind a desk at work, and in front of a TV after I got home.
A few weeks before my 31st birthday, I was weighting at 195lbs. 8 years of sitting around of doing nothing had put 45 lbs of fat on me, and added 8inches to my waist. (from 29 to 37). I realized not only I was fat, but I was also putting my future health at risk. Therefore, I decided to do something about it and start doing resistance training and cardio.
Anyway, it took me only 4 month to get my weight down to 165lbs. (I was doing morning cardio on empty stomach 5 times week, and resistance training 4 times a week.) My waist-line finally went back down to 30. I was very happy with the results.
From that point on, Iˇ¦ve been concentrating on building more muscle mass. Currently,
I weight 185 lbs with 14 % BF, measured by the trainer at the health club. My short term goal is to gain more mass and reach roughly 200lbs.
My current workout consists of the followingˇK
Monday
(Chest, Shoulder, Tri)
after warm up,
Flat DB bench press 2 x 6
Incline DB bench press 2 x 6
Weighted Dip 2 x 8-10
DB overhead shoulder press 2 x 6
DB laterial raise 1 x 6
DB reverse fly 1 x 6
Overhead DB Tri extension 2 x 6
Tri-press down 2 x 6
Tuesday,
(Leg and Abs)
Leg-Press 3 x 12
Ham curl 2 x 10
Leg-extension 2 x 10
Calve raise 2 x 15
Declined weighted crunches 3 x 12
Wednesday,
(Back and Bicep)
Weighted Pull up 3 x 6
DB bent-over row 2 x 6
DB pull over 2 x 8
Stand DB curl 2 x 6
Hammer Curl 1 x 6
Reverse curl 1 x 6
Wrist curl 2 x 10
Thursday: Rest
Friday: Rest
Saturday: Repeat program
Diet:
My diet consists of 6 to 7 meals a day. Roughly 40 % Carbs, 30 % Protein, and 30 % fat. I eat at least one gram of protein per lb of my body weight. Also, I get all my protein from real food. I used to take whey supplements, but I found that I gain more muscle by eating real food.
Supplement:
I do not take any supplement right now. I used to take Creatine. I was on it for 3 months. However, as far as I can tell, it had no effect on me. I know it works well for lots of people. However, creatine didnˇ¦t seem to help me at all.
Anyway, itˇ¦s great to meet everyone here. Have a great day.