The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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Results 1 to 5 of 5
  1. #1
    Wannabebig Member
    Join Date
    Apr 2002
    Location
    USA
    Posts
    70

    critique this regimen if you will...

    i am currently 5'8" 168lbs. with 15% BF. i want to get down to at least 10-12% BF. please make some suggestions to this regimen if you can. thanks!!!

    Diet
    Meal 1 (AM) - Protein Shake, Apple, Whole Wheat Toast, and water (egg whites)
    Meal 2 (snack) - Protein Bar/Apple
    Meal 3 (lunch) - Tuna or chicken salad, baked lays, pickle, and water
    Meal 4 (snack) - Pre-workout protein shake
    Meal 5 (dinner) - Chicken (ham, tuna, or turkey) with Veggies/Rice, and Water
    Meal 6 (snack) - Apple/protein bar or shake/cereal

    *3 liters of water daily
    *150-175g protein daily

    Exercise
    Day 1 Shoulders/Back
    Millitary Press (or Arnold Press) x 3-4 sets 12,10,8,6
    Lateral Raises x 3-4 sets 12,10,8,6
    Bent Over Lateral Raises x 3 sets 10,8,6
    Cable Raises x 3 sets 10,8,6
    Shrugs x 3 sets (HEAVY) 8,6,4
    Lat Pull-Downs x 4 sets 12,10,8,6
    Sit Upright Rows x 3 sets 10,10,6

    Day 2 Cardio/Abs
    15 minutes stairmaster interval at level 6
    HIIT 30 second sprints x 4-6 sets
    *Abs

    Day 3 Chest/Legs
    Flat Bench DB Press x 4 sets 12,10,8,6 or failure
    Incline Bench Press x 3 sets 10,10,6 or failure
    Decline Bench Press x 3 sets 10,10,8
    Flys x 3 sets (machine or bench) 10,10,8
    Thighs x 4 sets 10,10,8,6 or failure
    Calfs x 4 sets 10,10,10,10
    Squats x 3 sets 10,8,6

    Day 4 Cardio/Abs
    15 minutes stairmaster interval at level 6
    HIIT 30 second sprints x 4-6 sets
    *Abs

    Day 5 Arms (biceps and Triceps)
    Standing Curls x 3 sets 10,10,8
    Sitting Curls x 3 sets 10,8,6 or failure
    Bicep Pull-Downs x 3 sets 10,10,8
    Tricep Push-downs x 3 sets 10,8,6 or failure
    Tricep Press x 2 sets 10,8
    Isolation Triceps x 2 sets 10,6 or failure
    Flat Bench Dips x 3 sets 10,10,8

    Day 6 Cardio/Abs
    15 minutes stairmaster interval at level 6
    HIIT 30 second sprints x 4-6 sets
    *Abs

    Day 7 Rest or Light Chest Work

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  3. #2
    As I Am Paul Stagg's Avatar
    Join Date
    Dec 2000
    Location
    Baltimore, MD, USA
    Posts
    8,669
    Eat more real food.

    I don't care for the split at all. You couple chest and legs, and have a separate day for arms?
    Squats work better than supplements.
    "You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
    "You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
    I has a blog.
    I has a facebook.

  4. #3
    The New Breed Livin Truth's Avatar
    Join Date
    Oct 2002
    Location
    Texas
    Posts
    0
    :withstupi ..LT
    "Animosity lies within the bloodstream"

  5. #4
    Neollagnailati
    Join Date
    Dec 2003
    Location
    Princeton, NJ
    Posts
    671
    I also take issue with your leg workout, putting squats after what I assume must be some sort of quad isolation work and calf work. That's like doing triceps before benching. You might want to consider putting chest with triceps, back with biceps, and legs each on their own days.

  6. #5
    Wannabebig Member
    Join Date
    Apr 2002
    Location
    USA
    Posts
    70
    thanks. i actually added squats and calf work to my routine.

    no need to hate on me...i am not a pro!!!

    what can make it better?

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