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.

[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.

[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.

[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?

[ocat]

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

Thanks for the help.

[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.

[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.

[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

[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.

[Bouncer]

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.

[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.