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View Full Version : Training and Diet to get leaner.



Steelheart
10-20-2001, 05:26 PM
Stats 6ft, 230 12%
Diet

Meal#1 (7:30am)

10 tbs. of Raw Oats/cooked in microwave 1 scoop of GEN's AMP WHEY (low carb protein)
1 piece of fruit

Water/Coffee (lots!)

Mineral&Vitamin pack (GEN)
2 tbs.L-Carnithine and Thermo-genics to help me go thur my workout and burn fat.

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8:30am HIT WORKOUT! (+cardio session/ 45min. but low intense)

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Meal#2 (11:00am)

1 small baked potato (topped with salsa)
6 oz. of skinless Chickenbreast

Water/Diet Coke

10 grams of L-Glutamine (for better recovery)

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Meal#3 (2:00pm)

2 medium size Chickenbreast (grilled)
Tomato salad (with Vinegar and 1 tsp. of Oil)

Water/Coffee

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Meal#4 (5:00pm)

1 Whey protein shake (low carb/in water)
10 almonds

2 tbs. of L-Carnithine and Thermo's before my second (yes! second!) cardio
session for today....another brisk walk for 45min. (my fat-ass is just not going to get
ripped without that -grin)

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Meal#5 -last Meal :-( (approx. 8-9pm)

6-8oz. of Fish (whitefish)
Veggies or Salad (use balsamic vinegar -no oil)

MY TRAINING

Monday: CHEST/TRICEPS (small muscle, less energy needed)

Tuesday: BACK (..and back only - my weak point, need to focus on)

DAY OFF! (or maybe two)

Thursday: DELTS/BICEPS (I am also including shrugs for traps)

Friday: LEGS (I might do some ABS here..)

WEEKEND OFF!
++++++++++++++++++++++++++++++++++++++++++++++++

Monday: CHEST/TRICEPS (small muscle, less energy needed)

Tuesday: BACK (..and back only - my weak point, need to focus on)

DAY OFF! (or maybe two)

Thursday: DELTS/BICEPS (I am also including shrugs for traps)

Friday: LEGS (I might do some ABS here..)

WEEKEND OFF!
++++++++++++++++++++++++++++++++++++++++++++++++

My workouts look like this:

Chest= Peck Deck (superset w/Incline press) 1X6-10
Cable Cross 1X6-10
Bench Press (Machine) 1X10-15

Triceps= Pushdown on cable 1X6-10
Dip machine 1X10-15

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Back= Deadlifts 1X6-10
Pullover (dumbell) 1X6-10
T-bar row (free) 1X10-15
Latpulldown 1X10-15
---------

Delts= Side raises (d-bell) 1X6-10
Rear lateral (machine) 1X10-15
Press (d-bell) 1X6-10
upright rows 1X10-15

Shrugs (for traps/machine) 1X6-10

Bicep= Preacher (machine curl) 1X6-10
D-bell (one arm curls) 1X10-15
Reverse grip curls (bar) 1X10-15

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Legs= Calf raises (seated) 1X10-15
(stand.) 1X15-20
(using drop sets, going from a super heavy weight - then reduce
in 3 steps...400X5....370X7....330X8 (total=20)

Leg curls (seated) 1X10-15
One Leg curl 1X 10-15

Leg Ext. 1X-10-15
Leg press/Squat 1X10-15

ABS (hang. raises) 3X15-20

big calvin
10-20-2001, 06:40 PM
looks good steal.

how u been livin bro?

looks like large at 230 lbs:eek: :D