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Hello, Everyone...
I'm 28. 185. 5'7". I have recently just got back into working out after a 1-year break. (Feel free to rag on me for that....seriously! LOL)
My chest is flabby and I have love handles. Other than that... not too much body fat whatsoever.
My goals are:
-make my chest look good
-lose the remaining gut/love handles
-lose 10-15 lbs.
-put on lean mass (I need size in my arms, back, legs, shoulders)
-gain my strength back
I WANT TO BE BIG! But I can't afford to make my chest flabbier!
My diet/plan is pretty on the ball, I believe:
Breakfast:
Kashi cereal, with NO-FAT Milk OR Plain Oatmeal
Protein Shake
MORNING CARDIO- 40 mins running on Treadmill or Bike
Morning Snack:
Fruit (banana or apple or orange)
Lunch:
2 chicken breasts
4 eggs
Spinach salad with peppers or tomatoes
brown rice
Afternoon Meal:
Turkey on Wheat sandwich with American cheese- no mayo- little mustard
Plain Yogurt
WORKOUT FOLLOWED BY 44G Protein Shake.
Dinner:
2 Chicken Breasts or 2 cans of Tunafish
Brown rice
2 eggs
I drink just over 1 gallon of water a day.
I weight train every other day. Cardio 3-4 times a week. I take 1 day off completey per week. Also, I dedicate 1 day to only Deadlifts and Squats.
How does my diet look? Do I need more calories? Do I need more carbs?
Here is what my Workout looks like:
Chest:
Dumbell flat
Dumbell incline
Dumbell flies
Cable Crossovers
Dips
Triceps:
Pull Downs
Laying barbell extensions
Kickbacks
Dumbell Tricep overhead press
Shoulders:
Military dumbell press
Upright Row
Front Dumbell raise
Lateral raise
Back:
Lat pulldowns
Wide-Grip pullups
Seated Cable Row
Shrugs
Bent Over rows
Legs:
Squats
Deadlifts
Running
Biceps:
Barbell Curl
Dumbell Durl
Concentration Curl
Hamer Curl
I usually do 3 to 4 sets of as heavy as I can go for 10 reps. I also try to up the weight on each set, where possible, but I don't have that much strength yet, so.. my #'s are very low right now.
I am willing to cycle. Any suggestions on what I can do? Please feel free to critique my plan... as I really would like some feedback on what I should do!
Thank you all so much!
I'm 28. 185. 5'7". I have recently just got back into working out after a 1-year break. (Feel free to rag on me for that....seriously! LOL)
My chest is flabby and I have love handles. Other than that... not too much body fat whatsoever.
My goals are:
-make my chest look good
-lose the remaining gut/love handles
-lose 10-15 lbs.
-put on lean mass (I need size in my arms, back, legs, shoulders)
-gain my strength back
I WANT TO BE BIG! But I can't afford to make my chest flabbier!
My diet/plan is pretty on the ball, I believe:
Breakfast:
Kashi cereal, with NO-FAT Milk OR Plain Oatmeal
Protein Shake
MORNING CARDIO- 40 mins running on Treadmill or Bike
Morning Snack:
Fruit (banana or apple or orange)
Lunch:
2 chicken breasts
4 eggs
Spinach salad with peppers or tomatoes
brown rice
Afternoon Meal:
Turkey on Wheat sandwich with American cheese- no mayo- little mustard
Plain Yogurt
WORKOUT FOLLOWED BY 44G Protein Shake.
Dinner:
2 Chicken Breasts or 2 cans of Tunafish
Brown rice
2 eggs
I drink just over 1 gallon of water a day.
I weight train every other day. Cardio 3-4 times a week. I take 1 day off completey per week. Also, I dedicate 1 day to only Deadlifts and Squats.
How does my diet look? Do I need more calories? Do I need more carbs?
Here is what my Workout looks like:
Chest:
Dumbell flat
Dumbell incline
Dumbell flies
Cable Crossovers
Dips
Triceps:
Pull Downs
Laying barbell extensions
Kickbacks
Dumbell Tricep overhead press
Shoulders:
Military dumbell press
Upright Row
Front Dumbell raise
Lateral raise
Back:
Lat pulldowns
Wide-Grip pullups
Seated Cable Row
Shrugs
Bent Over rows
Legs:
Squats
Deadlifts
Running
Biceps:
Barbell Curl
Dumbell Durl
Concentration Curl
Hamer Curl
I usually do 3 to 4 sets of as heavy as I can go for 10 reps. I also try to up the weight on each set, where possible, but I don't have that much strength yet, so.. my #'s are very low right now.
I am willing to cycle. Any suggestions on what I can do? Please feel free to critique my plan... as I really would like some feedback on what I should do!
Thank you all so much!
