Long Time Reader, First Time Poster

Training Bodybuilding
1

Hey guys and gals, a friend of mine started sending me articles from here a while ago and I started reading all on my own pauses for the round of applause.

A little bit about me: 23 year old male, in the vicinity of 195-200. have no idea what my bf% is, but it depends on what part of me you’re looking at :slight_smile: I currently am on my second bout of a modified version of the Waterbury method (see the end of this post) - 4 weeks on, one week half weight, then back into it. diet wise, I eat on average 2300 calories, 85g fat (40% sat, 15% poly, 35% mono), 240g carbs (15% fiber), 150g protien. fyi, just got whey and maltodextrin, so I’ll be adding that to my diet (shake with breakfast, shake w/ malto post workout).

all that being said, I’d like to ask a few questions:
~ all my body fat seems to be concentrated between my stomach (where’s my damn abs??? - made in the kitchen, I know) and thighs, any specific tips?
~ I tend to get shin splints when I try to run more than a lap or two every routine, suggestions?
~ any other observations or suggestions you’d like to make, I’m open to hear :slight_smile:

thanks for reading my babbling and you guys are truly an inspiration to us all lol.

Routine 1 - mon

  • Barbell Rear Squats, 10x3, 70 sec.
  • Weighted Dips / Bent-Over Barbell or Dumbbell Rows, 4x6, 60 sec.
  • Skull Crushers / Standing Barbell Curls, 4x6, 60 sec.
  • Hanging Leg Raises, 4x6, 60 sec.

Routine 2 - wed

  • Barbell or Dumbbell Bench Press, 10x3, 60 sec.
  • Upright Rows / Shrugs, 4x6, 60 sec.
  • Hyper-back Extention / Seated Pull-in Rows 4x6, 60 sec.
  • Tricep Pressdowns, 4x6, 60 sec.

Routine 3 - fri

  • Under-handed Chin-ups, 10x3, 70 sec.
  • Decline Barbell or Incline Dumbbell Bench Press / Standing Hammer Curls, 4x6, 60 sec.
  • Standing or Seated Calf Raises / Leg Curls, 4x6, 60 sec.
  • Lunges, 4x6, 60 sec.

Routine 4 - sun

  • Seated Barbell Military Press or Arnolds, 10x3, 70 sec.
  • Flat Flys / Rear Delts, 4x6, 60 sec.
  • Weighted Obliques / Decline Weighted Crunches, 4x6, 60 sec.
  • Dumbbell Deadlift or Good Mornings, 4x6, 60 sec.

I also do yoga for an hour on friday before my work out and try to at least walk briskly for an hour on my off days.

2

What are your goals? I’m guessing weight loss from your calorie intake.

Also for shin splints I did two exercises that seemed to help.

First one is just standing toe raises, just try to raise the front of your feet of the ground while standing.

Second I can’t remember the name of these but sit on a bench so it supports your calves then hold a dumbell between your feet, and again to sort of a toe raise exercise.

From my understanding this works a normally under developed muscle in your calves that helps balance things out. I know with these exercises my shins started feeling alot better and I was running on concrete

3

I guess I don’t really have any specific goals - that is to say I’d like to lose fat and gain size, which I know is difficult to do at the same time :slight_smile:

I’m not interested on going on some insane diet to lose fat, I’d just like to drop say 10 pounds or so of fat in the next few months but not lose (and gain, if at all possible) muscle. I don’t care about making huge gains muscle-wise, at least until I lose some baby fat.

thanks for the advice for the shins, I’ll try it out and get back to you.

anyone else like to give me 2 cents? or 2 billion if you’ve got a few extra to spare…