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Epidemic
06-08-2005, 06:41 PM
Ok guys today was my last day of school starting tomorrow I start my diet and workout program. Its now of never I've been promising myself this all year and I want to do this and gain.

Intake
Protein:319
Carbs: 852
Cals: 3621

63 grams of protein per meal
170 grams of carbs
724 grams



Program
3 day split

Monday:
Chest & Forearm day

Bench press 3 sets of 6
Dumbell press 3 sets of 6
Sideways dumbell press 3 sets of 6

I'm not sure what the third workout is called but I'll link you guys later

Wirst curls 3 sets of 6
Reverse wirst curls 3 sets of 6

Tuesday:
Off day

Wensday:
Shoulders and legs day

Military press 3 sets of 6
Lateral raises 3 sets of 6

Leg curls 3 sets of 6

Thursday:
Off day

Friday
Arms day

Concentration curls 3 sets of 6
Standing curls 3 sets of 6

Skull crushers
closed grip bench presses

Can someone give me more tips on my work out and diet. Thanks =)


This is my diet I was thinking about:

Meal One (Breakfast)
Cereal (bought from the health food store)
6 Hard boiled eggs (egg whites)
Creatine

Meal Two
Protein & Carb shake
Bread/Bagel
Apple

Meal Three
Boneless Skinless Chicken
Rice
Vegetable


Meal Four (Post Workout)
Whey Protein shake mixed with oatmeal & Creatine

Meal Five (before bed)
Oatmeal
Egg whites
2 cups of milk

*I'll also be drinking 8 cups a day*

I will be also posting in my log everyday.

getfit
06-08-2005, 06:44 PM
hummmmmm why do you only do leg curls on your leg day

squats?

Epidemic
06-08-2005, 06:46 PM
I do a diffrent program for my legs because I used to play basketball. So its a program by itself.

getfit
06-08-2005, 06:47 PM
I do a diffrent program for my legs because I used to play basketball. So its a program by itself.
oooo what's your leg routine like?

Epidemic
06-08-2005, 06:52 PM
Its Monday, Tuesday, Wednesday, Friday. The Difficulty increases as you advance in the program.