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Amount of cals/diff diets for goals?
- Thread starter bilat
- Start date
Never said it was.. I don't want to be huge though either, just ripped. I might have different goals than you.
My goal is to gain as much muscle with minimal fat by mid-June. Then i'm gonna cut to 5% or so... Even if I cut at my weight now, I would look a lot better cut so with more muscle, i'll look better.
My goal is 10lbs or more, I dont want to aim low because then I will only get low results. Aim for the stars, hit the moon type of thinking
My goal is to gain as much muscle with minimal fat by mid-June. Then i'm gonna cut to 5% or so... Even if I cut at my weight now, I would look a lot better cut so with more muscle, i'll look better.
My goal is 10lbs or more, I dont want to aim low because then I will only get low results. Aim for the stars, hit the moon type of thinking
Day 1: Chest, Triceps
Day 2: Legs, calves, abs
Day 3: off
Day 4: Shoulders, abs
Day 5: Back, Biceps
Day 6: Rest.
Day 7: Rest.
1 Minute rest between sets for chest/shoulders/back, 1 1/2-2 minutes for legs, 30-45seconds for biceps/triceps, calves and abs 20-30 seconds.
=-Chest/triceps=-
Incline Dumbbell Bench, Flat Barbell Bench, Dumbbell Pullovers, DIPS, lying tricep extension
-=Legs=-
Squats, Stiffleg Deadlifts, Leg curls, Lunges
-=Shoulders=-
Military Press, Arnold Presses, Upright Rows, Front DB raises
-=Calves/Abs=-
Calve Raises
Weighted Crunches, Twist Crunches, Reverse crunches
-=Back/Biceps=-
Palms Away Pullups, Deadlift, One Arm DB Rows, Shrugs
Incline Dumbbell Curls, barbell curls, Hammer Curls
I've heard a lot of newbies--and people who arent newbies can get 1lb LBM/week, so that's 4lbs/month. In ~10 weeks, I think 10lbs is do-able.
Day 2: Legs, calves, abs
Day 3: off
Day 4: Shoulders, abs
Day 5: Back, Biceps
Day 6: Rest.
Day 7: Rest.
1 Minute rest between sets for chest/shoulders/back, 1 1/2-2 minutes for legs, 30-45seconds for biceps/triceps, calves and abs 20-30 seconds.
=-Chest/triceps=-
Incline Dumbbell Bench, Flat Barbell Bench, Dumbbell Pullovers, DIPS, lying tricep extension
-=Legs=-
Squats, Stiffleg Deadlifts, Leg curls, Lunges
-=Shoulders=-
Military Press, Arnold Presses, Upright Rows, Front DB raises
-=Calves/Abs=-
Calve Raises
Weighted Crunches, Twist Crunches, Reverse crunches
-=Back/Biceps=-
Palms Away Pullups, Deadlift, One Arm DB Rows, Shrugs
Incline Dumbbell Curls, barbell curls, Hammer Curls
I've heard a lot of newbies--and people who arent newbies can get 1lb LBM/week, so that's 4lbs/month. In ~10 weeks, I think 10lbs is do-able.
gmanlax7
New member
read this thread
http://boards.elitefitness.com/forum/showthread.php?threadid=217036&perpage=20&pagenumber=1
there is some good stuff in there about weight gain concerning fat/lbm gain
http://boards.elitefitness.com/forum/showthread.php?threadid=217036&perpage=20&pagenumber=1
there is some good stuff in there about weight gain concerning fat/lbm gain
