dont diet ,do cardio to get big an ripped

[nclifter6feet6]

to needhelp- here is my pic, its an old pic though i dont have any recents ones, but i am presently more cut up and have slightly more muscle than i had in the pic http://profiles.yahoo.com/weightlifter999

i serously doubt needhelp that you can do 20 200meter sprints with 1 minute rest. you will DIE if you try that. for beginners start out with 10 100 meter sprints with 30 seconds to 1 minute rests.

i try to run sprints year round but ive really been getting into sprints the past 4 months, and i will continue to do sprints from here on out. i have much more motivation to do sprints now.

you summed it up kid dynamite.

 

[Kid Dynamite]

I love this topic, man. Why? It's sensible and every muddafucca can follow it. Everyone wants some new miracle diet or pill. This one is pretty much: work put in = outcome. Work hard get good results, no miracle diet or pill or powder needed.

 

[Needhelp]

to needhelp- here is my pic, its an old pic though i dont have any recents ones, but i am presently more cut up and have slightly more muscle than i had in the pic http://profiles.yahoo.com/weightlifter999

i serously doubt needhelp that you can do 20 200meter sprints with 1 minute rest. you will DIE if you try that. for beginners start out with 10 100 meter sprints with 30 seconds to 1 minute rests.

i try to run sprints year round but ive really been getting into sprints the past 4 months, and i will continue to do sprints from here on out. i have much more motivation to do sprints now.

you summed it up kid dynamite.

Yeah, i didn't think I could either...


You think my diet and routine is pretty good?

BTW, you're pretty ripped man..

 

[nclifter6feet6]

need help all i see is your diet not your routine. but when training i think its best to train at about 3 repetitions. but if you wanna do more reps thats fine too everyone is different and i get the most gains at 2-3 reps. it will take time.

by the way this is not "my diet", TONS AND TONS of athletes eat and train like this year round they dont do silly isocaloric or keto diets they just eat and train and sprints. alot of them mix it up somdays they hit the stairs on the stadiums as fast as they can some days they do 40 yard sprints with 15 seconds rest.

 

[Needhelp]

Size Surge Routine Phase One

Five Weeks

Monday
Squats* 2x7-9
Leg extension 1x7-9
Stiff-legged deadlifts* 1x7-9
leg curls 1x7-9
Bench Presses* 2x7-9
Flat Bench Flyes 1x7-9
Incline dumbbell presses 2x7-9
Chins or Pulldowns* 2x7-9
Bent over Rows* 2x7-9
Behind-the-neck presses* 2x7-9
Dumbbell upright rows 2x7-9

Wednesday
Deadlifts* 2x7-9
Standing calf raises 2x12-18
Barbell curls* 2x7-9
Lying triceps extensions* 2x7-9
Wrist curls 1x7-9
Knee-Ups 2x7-9
Crunches 2x12-18

Friday
Squats* 2x7-9
Leg extensions 1x7-9
Leg curls 2x7-9
Seated calf raises* 2x12-18
Bench presses* 2x7-9
Flat-bench flyes 1x7-9
Incline dumbbell presses 2x7-9
Chins or Pulldowns* 2x7-9
Bent over Rows* 2x7-9
Behind-the-neck presses* 2x7-9
Dumbbell upright rows 2x7-9

* Do one to two light warm-up sets with about 50 percent of your work weight on the first set and 70 percent on the second prior to your two work sets.

That's the first 5 weeks of my routine...

 

[Kid Dynamite]

I've heard the Size Surge is pretty good. Just give it a try for 5 weeks, if it doesn't work good, switch.

 

[MilkManTU]

this is what i have been lookin for because after i do a cutting diet i tend to gain fat when trying to put on muscle, hopefully this ends the vicious cycle. im gonna pick up some glutamine to try to halt the catabolism from running.

 

[solidj55]

FUCK IT, I am going to start doing sprints every morning. But since I seem to do horribly doing them in the morning I am going to start out doing like four sprints every morning instead of 10 or more. I will just add a sprint on every week.

 

[lilmikey]

yeah ive done it for 3 days now, 2 in the morning and once after lifting. i don't know how well it's working because i haven't been doing it for long, but i was gaining some chub on the bulk and that has seemed to stop.. though at this point i don't know for sure. i run all out for one minute, rest for 90 seconds, and do this for 20 minutes. i like the short duration of the cardio in combination with the high heart rate.

 

[nclifter6feet6]

remember this aint a quick fix. this is a diet you grow into. first you mostlikely will add fat because your taking more calories then your body is used to. over time your body will grow into the amount of calories your taking in. college athletes train like this year round.

remember drink tons of water you will find that your a shitload stronger in the gym the more hydrated you are. ive seen studies that show people being 10 percent or more stronger in the gym when they are FULLY hydrated. try to piss clear thats usually a good sign your gettin enough water. always keep tabs on your strength. always test like your 3 rep maximum on any lift EACH time you go to the gym. every workout i always test my 3 rep max on militarys, bent rows, squat, deadlift, and incline bench