Hello I am new in this forum but i have been following this website and its articles for since i started on my basement with a rudimentary set of weights about a year ago, I took the summer off and after the summer I joined a gym and started with a trainer, here are my results.
In the first pictures its from this september were i was 149lb, now I am 154 but i think much more leaner. My goals is to get arround 175lb with arround 10%bf right now I’m 17% bf.
Some of my lifts are:
180 flat bench
200 incline
490 leg press
Any suggestion for lower my bodyfat and add that muscle? ah about my meals, i try to eat arround 8 meals a day, and no carbs after 8pm.
thanks
breakfast: omelette( 3 whole eggs) and oatmeal.
mid morning: tuna and almonds.
lunch: burrito or something like that
snack: protein bar and some veggies
pre workout: protein shake and a peanut butter sandwich
post workout: protein shake and some turkey slices
dinner: pasta and some other omelette or meat
before go to bed: casein protein and cheese.
thanks MementoMori, I don’t squat often but last time I tried I believe it was 180lb.maybe thats what I need to do more. And sorry again I did not meant to annoy or bother anyone with this thread I just wanted to hear what could I do or change in order to improve more, thanks for your answers.
As annoyed and humored I am with these kinds of posts, I really don’t see how chewing him up and spitting him out is gonna help these forums with quality posts, so I suggest just trying to help him.
OP, I honestly don’t see any improvements except for bodyweight and a tad better lifts. Right now, you’re SKINNY for a guy who lifts weights. Read around a bit more and just concentrate on getting stronger. Once your strength numbers go up, especially the big three, you should be on the right track.
I’m nowhere near the knowledge of guys on here, so I’ll let them suggest you more helpful stuff. I just hope the kicking of newb balls stop so we can get more QUALITY posts on the forums.
[quote]optheta wrote:
Hey bro when lieing about your lifts make sure you do it properly! I have never seen anybodies INCLINE bench higher then there regular bench. [/quote]
[quote]optheta wrote:
Hey bro when lieing about your lifts make sure you do it properly! I have never seen anybodies INCLINE bench higher then there regular bench. [/quote]
Here its the program, I tend to leave legs for the weekend besides that I do not really assign an specific day for any of those.
biceps + chest
flat bench
super incline
incline(the one your feet are higher than your head)
incline(dumbells)
chest fly
pushups(as many as possible)
bar bicep curl(bench bar)
hammer curl(rope atachment)
isolation curl
shoulders + triceps
shoulders press
side shoulder rises
upright rows(curl bar)
reverse fly
machine tricep dip
triangle press down
rope press down
Legs
leg press
walking wages
stiff leg deadlifts
leg extensions
leg curls
seated culf raises
standing culf raises
then for cardio days I do 15 minute walking incline, after 3 sprints (i walk arround two minutes between them) and at the end stairs master.
I also just readed the rules UB07 and I understand the complains, I am sorry, when I have a change i will upload pictures that follow the rules.thanks
