Please help..

[ocat]

Just like to say hello to everyone.

I am a returning member didn't really get into posting before I guess I was just shy. So here is what I did, thought I could do my work outs at home and bought a Bowflex. Needless to say it has now been sold and the wife and I have memberships at the gym again. For some reason not leaving the house to work out ended all the motivation I had.

Hear are my stats.

Age - 31 - 5-10" - 207lbs. - 24% BF

I am going to be honest and say I know nothing about working out and often feel I am just going through the motions. I obviously am looking to knock down the BF, and gain muscle.

My goal has a name and it's Mike Brown. (WEC fighter)

My wish is to be someones project. You tell me what I need to do and I will try to accomplish anything set out for me with the end goal being the same body style as Mike Brown(until I get there).

If you guys could help in any way please let me know. If you need to know my eating habits, work hours, pics, anything let me know.

I am simply tired of being average and want to get into shape.

Just thought I would post this overhear because of traffic.

[THE BOUNCER]

post your current diet and training program and we will work on it.

[ocat]

My diet as of right know consists of the following.

5:30- Shake 1 scoop slim fast
1 scoop veggie greens

5:45- Coffee

8:50- Sweet & Salty Bar
Yogurt
Coffee

11:50- Chicken & Fruit with Light JELLO

1:50- Cheese & Crackers

3:30- Tomato Soup

5:50- Coffee

6:00- Work Out

7:00- Whey Protein Shake

7:30- Chicken rice and peppers

10:30- Bed

I didn't add water because I don't drink enough (about 3 bottles)

The routine I am following right know is here.

Day 1 = CHEST & DELTS

Day 2 = BACK & TRAPS

Day 3 = TRI-BI & FOREARM

Day 4 = LEGS

(I have no idea if this is any good just something I found on-line)

Let me know if you need any other information and thanks BOUNCER.

[rado]

Originally Posted by ocat

My diet as of right know consists of the following.

5:30- Shake 1 scoop slim fast
1 scoop veggie greens

5:45- Coffee

8:50- Sweet & Salty Bar
Yogurt
Coffee

11:50- Chicken & Fruit with Light JELLO

1:50- Cheese & Crackers

3:30- Tomato Soup

5:50- Coffee

6:00- Work Out

7:00- Whey Protein Shake

7:30- Chicken rice and peppers

10:30- Bed

I didn't add water because I don't drink enough (about 3 bottles)

The routine I am following right know is here.

Day 1 = CHEST & DELTS

Day 2 = BACK & TRAPS

Day 3 = TRI-BI & FOREARM

Day 4 = LEGS

(I have no idea if this is any good just something I found on-line)

Let me know if you need any other information and thanks BOUNCER.

Your workout needs tweaked...I would not train your delts and chest the sameday...Back and traps are ok since traps are part of your back...Arms by themselves are good too, it's what I do.

What kind of sets/reps do you perform?

[ocat]

Day 1 = CHEST & DELTS
Flat Barbell Bench & Incline Dumbbell Flyes
Seated Barbell Press & Dumbbell Side Raises

Day 2 = BACK & TRAPS
Pulldowns & Seated cable rows
Barbell Shrugs & Hyper-extensions
Day 3 = TRI-BI & FOREARM
Pushdowns & Standing Barbell Curls
Lying Tricep Extensions & Incline Dumbbell Curl
Barbell Reverse Curls

Day 4 = LEGS
Leg Extensions & Leg Press
Leg Curls & Calf Raises

Everything is some kind of pyrimd system. Like I said I just found it online.

[rado]

Originally Posted by ocat

Day 1 = CHEST & DELTS
Flat Barbell Bench & Incline Dumbbell Flyes
Seated Barbell Press & Dumbbell Side Raises

Day 2 = BACK & TRAPS
Pulldowns & Seated cable rows
Barbell Shrugs & Hyper-extensions
Day 3 = TRI-BI & FOREARM
Pushdowns & Standing Barbell Curls
Lying Tricep Extensions & Incline Dumbbell Curl
Barbell Reverse Curls

Day 4 = LEGS
Leg Extensions & Leg Press
Leg Curls & Calf Raises

Everything is some kind of pyrimd system. Like I said I just found it online.

Considering you want to drop BF, I would incorporate more excercises with reps in the 12-15 range, low weight on the chest, legs as well...Throw some lunges in there and some good mornings...Backs I would throw in some lawn mower pulls, T-Rows, back extensions...You get the point right? Add more variety.

You doing cardio(not sure if you've mentioned already)?

Have you thought about adding some ECA/ECY stacks? As in some thermogenics?

[ocat]

I am trying to get the cardio up right now about 30min a day on the bike or eliptical. I am game for trying anything I just need to be told what I need to do. A quick question also about abs is every other day sufficient? Thanks for the heads up how many sets should I be doing?

Thanks for the help rado.

[ocat]

rado were should I post the pics?

[rado]

Originally Posted by ocat

rado were should I post the pics?

Members picture forum would be best or in this thread if you'd like...Don't be ashamed...You probably look better than most on here, except for me

[ocat]

Sorry man off to the gym I will post as soon as we get back.

Thanks for the help.

[rado]

Originally Posted by ocat

Sorry man off to the gym I will post as soon as we get back.

Thanks for the help.

NP....I'm off too...take care.

[ocat]

Here you go every one free shots. Lets just remember this is the first real try at this and this is only the beginning.

[redback]

Get on the treadmill everyday. Set it on 6-7. Burn that fat off bro. Do it everyday for 30mins and you will see a difference in a few weeks.

[rado]

Lot of ink bro


1st let's start with getting rid of the 7UP bullshit Soda is not good period...I don't give a shit if it says you'll get smarter, it's all BS Start doing cardio at least 5 times a week for about 45-50mns to start; sweat your butt off...The diet you have is pretty bad bro...Throw some veggies, chicken, yams, brown rice, etc...You get the drift

[ocat]

I will be working on the diet. What kind of portions should I be eating to lose the weight?
The cardio is getting boosted up right now. I am very excited and feeling really good.

Also wondering if there is anything more I should be using as a supliment?

Thanks for all the help.

[rado]

Originally Posted by ocat

I will be working on the diet. What kind of portions should I be eating to lose the weight?
The cardio is getting boosted up right now. I am very excited and feeling really good.

Also wondering if there is anything more I should be using as a supliment?

Thanks for all the help.

Small portions is ideal...Keeps your metabolism up...I would say 6-7oz's of meat for a portion, 1/2 to a cup of rice...eating 4-6 meals is key...However very redundant and quite honestly, boring. You SHOULD be consuming no less than a gallon of water a day...Keep dairy out if possible; cheese, milk, creamer, etc...

Supps?

Get some Stimerex Es W/ Ephedra extract...Cheap and great product...I love it...

[ocat]

Does this look any better? I will also look into Stimerex Es W/ Ephedra extract.
Also wondering if the Crystal light flavoured water packages are ok?

5:30- Shake 1 scoop slim fast
1 scoop veggie greens

5:45- Coffee

8:50- Hard boiled eggs?

11:50- Chicken & Fruit with Light JELLO

1:50- ????

3:30- Chicken & Rice

5:50- Coffee

6:00- Work Out

7:00- Whey Protein Shake

7:30- Chicken rice and peppers

10:30- Bed

[rado]

Originally Posted by ocat

Does this look any better? I will also look into Stimerex Es W/ Ephedra extract.
Also wondering if the Crystal light flavoured water packages are ok?

5:30- Shake 1 scoop slim fast
1 scoop veggie greens

5:45- Coffee

8:50- Hard boiled eggs?

11:50- Chicken & Fruit with Light JELLO

1:50- ????

3:30- Chicken & Rice

5:50- Coffee

6:00- Work Out

7:00- Whey Protein Shake

7:30- Chicken rice and peppers

10:30- Bed

Crystal Light packs are ok, just not good if you plan on drinking a gallon of it everyday...I only drink water and coffee...Ocasionally I drink brewed black tea...What I do is add some lemons or limes to my water; shit taste pretty good.

Slim fast shakes are garbage...Go to one of the sponsors from the board(allthewhey)and order you some protein powder.

Your 1st meal should be a long the lines of some egg whites, wheat toast or crackers, tomatoe/onions, and 1 or 2 yolks.

coffee is good...I use soy milk for my creamer...some will say(like bouncer)stay away from it and drink it black.

That chicken/fruit meal with jello is too much refined sugar...Try some chicken with yams and pineapple....Pineapple has great digestive enzymes...If not, eat a pear or peaches/nectarines...You get the hint.

Eat complex carbs, not simple...I would also add some red meat in your diet bro....

[ocat]

I will try this it's just confusing for some one who has no idea about complex carbs? Or refined sugars.

rado I am in Canada so I am looking for the Stimerex Es W/ Ephedra extract any idea if I can get it over here?

Any chance you could just tell me exactly what to eat?

Thanks for all the help bro.

[rado]

Originally Posted by ocat

I will try this it's just confusing for some one who has no idea about complex carbs? Or refined sugars.

rado I am in Canada so I am looking for the Stimerex Es W/ Ephedra extract any idea if I can get it over here?

Any chance you could just tell me exactly what to eat?

Thanks for all the help bro.

Check these links out;

Complex Carbohydrates

complex carbohydrates foods list - good sources of complex carbohydrates


Refined sugars...The best way I can describe it for you without typing a lot would be white sugar, white bread, white rice...Stuff that is chemically processed.

Complex carbs would be brown rice, yams, wheat bread, etc...Anything that's in natural brown color.

Go to google and search for Stimerex with ES...You'll find plenty of sites that will ship anywhere.

I'm trying not to make things too complicated for you as to why I'm trying not to type as much and get so "technical" like some will probably do for you...Just look at it this way before you put something in your mouth to eat...Will it benefit you before you eat? Ask yourself that question

[THE BOUNCER]

Originally Posted by ocat

My diet as of right know consists of the following.

5:30- Shake 1 scoop slim fast
1 scoop veggie greens

5:45- Coffee

8:50- Sweet & Salty Bar
Yogurt
Coffee

11:50- Chicken & Fruit with Light JELLO

1:50- Cheese & Crackers

3:30- Tomato Soup

5:50- Coffee

6:00- Work Out

7:00- Whey Protein Shake

7:30- Chicken rice and peppers

10:30- Bed

I didn't add water because I don't drink enough (about 3 bottles)

The routine I am following right know is here.

Day 1 = CHEST & DELTS

Day 2 = BACK & TRAPS

Day 3 = TRI-BI & FOREARM

Day 4 = LEGS

(I have no idea if this is any good just something I found on-line)

Let me know if you need any other information and thanks BOUNCER.

first things first,

cheese and crackers, soup, and shit like that are not meals. you have to many little things in there that arent doing any good for your body. cut the jello, cut the fruit, cut the sweet salty bar lol, cut the slim fast, etc..

your meals from now on should consist of protein, complex carbs, and healthy fats. complex carbs are things like oatmeal (not the sugar packet shit), brown rice, sweet potatoes, etc..

healthy fats are your friend, not enemy. healthy fats include, natural peanut butter, fatty fish (wild salmon), fish oil caps, extra virgin olive oil, etc..

post workout should have a carb source, i like maltodextrin with my whey, you can buy malto here. Perfect Carb-Up Drink Mix 3 lbs (1360 grams)


using those guidelines, put yourself together a meal plan consisting of around 7 meals including your shake. post it and i will help you critique it more.

[rado]

Originally Posted by THE BOUNCER

first things first,

cheese and crackers, soup, and shit like that are not meals. you have to many little things in there that arent doing any good for your body. cut the jello, cut the fruit, cut the sweet salty bar lol, cut the slim fast, etc..

your meals from now on should consist of protein, complex carbs, and healthy fats. complex carbs are things like oatmeal (not the sugar packet shit), brown rice, sweet potatoes, etc..

healthy fats are your friend, not enemy. healthy fats include, natural peanut butter, fatty fish (wild salmon), fish oil caps, extra virgin olive oil, etc..

post workout should have a carb source, i like maltodextrin with my whey, you can buy malto here. Perfect Carb-Up Drink Mix 3 lbs (1360 grams)


using those guidelines, put yourself together a meal plan consisting of around 7 meals including your shake. post it and i will help you critique it more.

Forgot about those healthy fats.

[ocat]

Would start the Stimerex Es W/ Ephedra extract as soon as it gets here.
Better or Not. Sorry for buggin you.

5:30- Shake 1 scoop Protein
1 scoop veggie greens

5:45- Coffee

8:50- 4 egg whites, 2 yolks

11:50- Chicken & Pineapple

1:50- What should go in here

3:30- Chicken & Brown Rice

5:50- Coffee

6:00- Work Out

7:00- Whey Protein Shake

7:30- Beef, Brown rice and peppers

10:30- Bed

[ocat]

Sorry B I missed you post before I posted this back up.
I will try to figure something out.

Thanks guys.

[THE BOUNCER]

Originally Posted by ocat

Would start the Stimerex Es W/ Ephedra extract as soon as it gets here.
Better or Not. Sorry for buggin you.

5:30- Shake 1 scoop Protein
1 scoop veggie greens

5:45- Coffee

8:50- 4 egg whites, 2 yolks

11:50- Chicken & Pineapple

1:50- What should go in here

3:30- Chicken & Brown Rice

5:50- Coffee

6:00- Work Out

7:00- Whey Protein Shake

7:30- Beef, Brown rice and peppers

10:30- Bed

i guess you werent listening...

i said, carbs in PWO shake and more healthy fats through out the day.

not enough protein in meal 1. kill the "veggie greens" and add in oatmeal.

[rado]

Originally Posted by THE BOUNCER

i guess you werent listening...

i said, carbs in PWO shake and more healthy fats through out the day.

not enough protein in meal 1. kill the "veggie greens" and add in oatmeal.

You just proved my point...Post #24 Who's the dumb fucker now sissy boy

[THE BOUNCER]

Originally Posted by rado

You just proved my point...Post #24 Who's the dumb fucker now sissy boy

obviously he was posting as I was posting..

[rado]

Originally Posted by THE BOUNCER

obviously he was posting as I was posting..

Post #24 11:26

post #25 11:28

False...you've failed again...

[THE BOUNCER]

Originally Posted by rado

Post #24 11:26

post #25 11:28

False...you've failed again...

ever occur to you that he may have posted that towards the end of 11:26 and i may have posted at the beginning of 11:28. thus it took me a minute or so to post that and i didnt see his post?

how the fuck did you make it to 40 years old?

[rado]

Originally Posted by THE BOUNCER

ever occur to you that he may have posted that towards the end of 11:26 and i may have posted at the beginning of 11:28. thus it took me a minute or so to post that and i didnt see his post?

how the fuck did you make it to 40 years old?

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