ATTENTION: ALL FITNESS HEADS/GYM RATS/ PROPER WORK OUT MOTHERFUCKERS

[King Tech Quadafi]

alright ladies and gentlemen, peep game

im 6"6, 230

not bad...but im a softee...now i have a solid build, nice frame, but im real soft all over..i got a body fat % that needs to be reduced
(blame it on yrs of incompetence)

now im on my grizzly tryin to get into shape, and i understand its a long term process, but peep....

Jan 3 i started at the gym with the following routine

mon and thurs- chest n arms
wed and sat- back and shoulder
tues and fri- legs (weights)

and mon to fri, i do about half hour of jogging.

its been 5 weeks, and while i havent noticed a difference in my over all look, my legs, chest and arms have hardened, and ive dropped from a Jan 3 weight of 245, down to 232 as of Feb 7, and i understand the 1st month is hardest

i got this one girl ive been online courting for a while and im gonna see her the last day of Feb, which will be the 8th week of my routine.

i dont expect miracles in the next 3 weeks, but i do wanna step it up a notch in the next 3 weeks, and build on my modest advances of the first 5 weeks.

this is my current set up for the next 3 weeks

mon/thurs- chest 15-18 sets x 12 reps, arms 10-12 sets x 12 reps
wed/sat- back 15-18 sets x 12 reps, shoulders 7-8 sets x 12 reps
tues/fri- legs 20 sets x 12 reps (outer/inner thighs, hamstring, calves etc)
PLUS: Mon-Fri 45 Minutes of treadmill jogging

Food Wise- I try to eat cereal/oatmeal with a fruit for breakfast, and every 3-4 hours throughout the day, with a cut off of 4 hours before bed i eat nothing. one of my meals a day , is fruit (from a salad bar: cantelopes, carrot sticks etc)...and i try to fit in white meats, usually in the form of chicken sandwiches (whole weat bread, no cheese, easy on the sauces). Plus Im gonna drink nothing but water (6-8 bottles of water a day).

mind u before jan, i never did much of a workout and am new to this. is my plan (physical and diet) solid? can i expect a slimmer tone within the next 3 weeks, especially considering ive already put in a solid 5 weeks already?

i appreciate any responses, thank you

[Sikotic™]

You're doing everything right, homie. My routine is almost the same as yours. I've been at it about a month now and lost about 11 pounds. I lift weights 3 times a week (chest and arms Monday, shoulders and back Tuesday, and legs Wednesday) and I run 5 times a week for a 1.2 hour. I've been eating nothing but eggs, salad, chicken and fruits.

It just takes time. I wish there was some miracle shit that would lower my body fat, but I guess we gota take this one day at a time. As long as you're losing 2-3 pounds a week, you're on the right track. I only lost a pound last week because my dumb ass went crazy with the beer and fast food.

[Chief]

you arent lifting heavy enough.

if you're doing 15-18 sets, you're lifting wayyyyyyyy too light... you should start off on a low weight, and each set go higher, on yor last set, you should really struggle getting out 12 reps... usually on the first set i'll do 20 reps, second 15, third 12 and fourth 10 (or as many as you can get out, as long as it's less than 10, if more it's too light, do another set). it's best to train with someone else too.

what i usually do, is get on the bench, do 4 sets on shoulders, supersceding shoulder press and fly's... then i'll rest my shoulders and do bi-ceps, 4 sets of curls, usually balance on a half ball to do waist/back aswell. wide grip chin ups are good for the back/shoulders.

then i'll go and do different exercises for shoulders and arms, lighter weights, usually hit the cables. variety is the key.

when i do chest, i do chest and tri-ceps, because you work your tri-s when you work your pec's anyway, so if you do chest one day, your tri's wont be very strong the next day. same shit, start on bench, then move on to exercises (pushups, cables) and i do some sort of set where i do three different things (for tri's after bench i do cables, pulling down, then over head, then do the same amount of close to waist grip push ups.).

i think you should only train weights 3 days a week... 7 days is overloading your body unless you lift light (wont get good results lifting light weights). you should be in pain after each workout, and should be in pain the next day. train weights 3/4 days a week, and do cardio the other 3.

if you really want to do as much as possible the next 3 weeks, take protein (only if you desperate)... personally i never take protein, i just eat hella meat and drink hella water.

[Don Jacob]

you're doing everything right man, almost perfectly. as far as not lifting heavy enough, no one can determine that , only your body can. the only thing is time. time, time, time...seriously  i did half as much as you did and it took almost a full year to see any dramatic results. i doubled it up recently within the last 3 months, and still i really havn't been seeing any MAJOR improvements upon the last time. one thing i KNOW though is the effect of seeing yourself everyday, you don't notice anything. try takinga  picture of yourself everyday and comparing pictures a month a part. just be glad you're not a girl, it takes a lot more for them to start seeing results

[STILLDRE IS THE GODFATHER]

alright ladies and gentlemen, peep game

im 6"6, 230

not bad...but im a softee...now i have a solid build, nice frame, but im real soft all over..i got a body fat % that needs to be reduced
(blame it on yrs of incompetence)

now im on my grizzly tryin to get into shape, and i understand its a long term process, but peep....

Jan 3 i started at the gym with the following routine

mon and thurs- chest n arms
wed and sat- back and shoulder
tues and fri- legs (weights)

and mon to fri, i do about half hour of jogging.

its been 5 weeks, and while i havent noticed a difference in my over all look, my legs, chest and arms have hardened, and ive dropped from a Jan 3 weight of 245, down to 232 as of Feb 7, and i understand the 1st month is hardest

i got this one girl ive been online courting for a while and im gonna see her the last day of Feb, which will be the 8th week of my routine.

i dont expect miracles in the next 3 weeks, but i do wanna step it up a notch in the next 3 weeks, and build on my modest advances of the first 5 weeks.

Food Wise- I try to eat cereal/oatmeal with a fruit for breakfast, and every 3-4 hours throughout the day, with a cut off of 4 hours before bed i eat nothing. one of my meals a day , is fruit (from a salad bar: cantelopes, carrot sticks etc)...and i try to fit in white meats, usually in the form of chicken sandwiches (whole weat bread, no cheese, easy on the sauces). Plus Im gonna drink nothing but water (6-8 bottles of water a day).

mind u before jan, i never did much of a workout and am new to this. is my plan (physical and diet) solid? can i expect a slimmer tone within the next 3 weeks, especially considering ive already put in a solid 5 weeks already?

i appreciate any responses, thank you

do your chest with triceps not biceps and biceps with shoulders

this is my current set up for the next 3 weeks

mon/thurs- chest 15-18 sets x 12 reps, arms 10-12 sets x 12 reps
wed/sat- back 15-18 sets x 12 reps, shoulders 7-8 sets x 12 reps
tues/fri- legs 20 sets x 12 reps (outer/inner thighs, hamstring, calves etc)
PLUS: Mon-Fri 45 Minutes of treadmill jogging

try this instead do smaller reps leke 12 10 8 then 6 incresi8ng the weight as you go on

mon/thurs chest and triceps start with chest basic exercise do atleast 5 exercises and superset atleast 2 like flies with dumbell pullover together finish with a few tricep sets and abs if you gonna run run before you workout not after

wed sat shoulders and biceps alot of shoulder exercises use your biceps thats why its good to do them together again

tuesday do your back and your lats/wings together

need any more help just ask

if your gonna run run before you workout

[Chief]

15-18 sets = too light. trust me, if you hardly saw results in one year, you're not training right.

theres effective way's / method's to do everything... if you dont know how to do it right you'll either not get results, or hurt yourself.

[STILLDRE IS THE GODFATHER]

15-18 sets = too light. trust me, if you hardly saw results in one year, you're not training right.

theres effective way's / method's to do everything... if you dont know how to do it right you'll either not get results, or hurt yourself.

word the only people youll see doing them reps are people who have already made a body like wreslers or trainers high reps are not for people who are beginning to do lifting/ training

[Soulful]

You're doing really good, you covered everything really. building muscles, burning fat and eating right. the last two are more important.

only advice i can give u is that u go jogging/running in the morning first thing you do when u wake up(if possible), since ure burning more fat this time compared to any other time during the day, and this is also the time you are physically strongest, ure gonna be able to push the limits by running faster and longer. And also try running outside and not in the gym, its better workout.

btw dont eat until you're full, stop before!. the eating part is the most important thing, maybe u know about all of this already

good luck!

[K-Loc]

ur doing to many sets n reps man.. keep it like dis  -   3 sets of 8 reps with a weight dat u will fail on da last few reps, do dis with every body part coz doing too many sets will be overtraining the muscle dude. also drink heaps of water eat food wif  high protien n try not to eat food wif alot of carbs since ur tryin to loose weight.

[ABN]

if you wanna add on hardness and muscle mass you´re doin way too many reps. on your 2 heaviest sets on each exercise it´s enough to do 5-6 reps. you acn definently do as many sets as you´re doin but drop down on the reps. and if you want a better stomach you have to drink a minimum of water and eat a lot more times a day instead of having large portions a few times a day. coz drinking too much at once and eating too much at once will leave with a swollen stomach that´s gonna make you appear to look fat even if you´re not. and start eating slower coz you´ll be full on a lot less food if you eat slowly. and get yourself some protein powder which you should drink before you go to the gym,while you´re working out and afterwards coz if your muscles aren´t getting "filled up" you might aswell stop working out. i mean there´s so much to be said about working out but if you really wanna know a lot of things about getting into shape i´d suggest you download a workout video with any top bodybuilder and you´re gonna get a shitload of great tips.

[Soulful]

start eating slower coz you´ll be full on a lot less food if you eat slowly

[Primo]

They are right. You should be doing 8 reps. It should be with a weight that you can barely get 8 reps with. It just takes time. Another important thing is protein consumption try to eat like 150g a day at your size. You don't need to take massive amounts of protein to keep muscle. The thing is to keep at it. You cant quit. I don't think I have taken more than 1 week off in 3 years off lifting. I take a max of a week off every few months to give my body a rest. If you stay consistant you'll look alot different at 6 months.

[CRAFTY]

Yeah, I'd ease up on the reps and try to lift more if I were you. I've been working out for 5 years now and if you can do THAT many sets, then that's clearly a sign that the lifts you're using are waaaay to light.
Other than that, you're doing good. But 6/8 bottles of water a day? How much is in one bottle btw? If it's one liter per bottle, then that's really too much. Especially since your body takes up other liquids throughout the day (the stuff you drink during breakfast, sauce, ...). In any case, 6/8 bottles seems a lot to me.

[ABN]

They are right. You should be doing 8 reps. It should be with a weight that you can barely get 8 reps with. It just takes time. Another important thing is protein consumption try to eat like 150g a day at your size. You don't need to take massive amounts of protein to keep muscle. The thing is to keep at it. You cant quit. I don't think I have taken more than 1 week off in 3 years off lifting. I take a max of a week off every few months to give my body a rest. If you stay consistant you'll look alot different at 6 months.

if you want dramatic muscle results you should consume way more protein then that. you should really get in 4grams of protein for every kilogram that you weigh if you want the best results possible.

[Soulful]

who does your tatooes homie..looks really good!