Im 250 pounds when I started this diet. Down to maybe 241 after a week, may be a lot of water weight. Dunno.
I did Back and Legs on Monday
Shoulders, abs, and arms on wednesday
Biceps and triceps on Friday.
Im still sore as **** from friday. Maybe 1- 1.5 hrs each workout day and on non workout days maybe 10 mins of HIIT.
Uhm.... Taking Complex B, one a day multi, 2-3 whey scoops a day, and fish/borax oil daily.
How am I doing so far, what should i change, etc.
Ugh forgot to mention... I am 5'10. Mostly fat. I'd say 150 lb LBM or so. So im very fat.
Last edited by Shay; 02-18-2007 at 08:26 PM.
WEll on most days its seems like you have too low of fat and protein and calories in general.
Someone at your size should be eating at least 2500 cals and still lose good amount of weight.
I would also change your lifting split. Check out Built and her signature for Baby Got Back or Check out WBB1 or check out Paul Staggs signature.
how can i get more calories in me, im eating 6 meals a day and am quite full at the end of the day.
Whats an easy way to just get calories quick.
Also what i posted for my split was wrong.
Day 1 - Chest and Back
Day 3 - Legs and Shoulders
Day 5 - Biceps and Triceps
Is that ok?
BTW im still sore as hell from my bicep/tricep workout last friday.
and what do you guys think about a free day once a week?
I did that wehen I did "body for life" diet and it worked well. kinda kept me on track... well atleast for 2 months or so.
To get fat: Eat nuts (cashews,walnuts,almonds,peanuts,macedamia), add oil to your shakes (olive oil), throw sesame oil on salads, eat avocados, natural peanut butter,and of course you should already be taking Fish Oil daily.
Basically, check oout the sticky that says "What a bodybuilder eats"
I would still switch your lifting split to this:
Stiff Leg Deadlift
Pull Up (Chin)
Do this 3x a week. At the end of each day, you can pick some exercises you would like to do, such as:
Day 1: Biceps and Triceps
Day 2: Calves and Leg Extensions
Day 3: Flys and Lat Pulldowns
Those are jsut examples and not anything written in stone. As far as rep ranges, Day 1 and 3 do 3-6 sets at 3-5 reps, on Day 2, do 3-5 reps at 6-10 reps.
Hopefully/maybe Paul Stagg can chime in and clear up anything.
I wish id get more help. -_-
Ive read so many articles but theres still questions to be answered.
I measured my BF today. Im not sure how accurate the machine is. But it had me at
31.3 % BF.
PS. I reran my BF on a diff scale and it had me at 244 lbs and 40% BF.
So im between 146 lbs LBm and 168 lbs. Gosh this is rediculous. If i hadda guess id go with the 40% as more accurate.
I have just eaten a meal and drank 2 lbs of water. Ill redo a measure tomorrow morning.
but that right there puts me at 168 lbs LBM. I Doubt I have that much lbm. I really think the measure was off. I mean if so that means at 12% BF id weigh 188 lbs. Maybe so. If thats the case I have less weight to lose than expected.
But i doubt its the case. My bench is weak but I use to be able to squat, deadlift the **** out of stuff.
Last edited by Shay; 02-20-2007 at 04:32 PM.