Please Scroll Down to See Forums Below hey stats our 5 8 165... eat fairly clean.. i was looking for a bulking diet before but im pretty sure id be happy if i could get to 170 but become lean.. id be happy for sure at that weight.. should i still use this routine you guys made for me ?? and just change out the diet??? let me know thanks alot
want a diet that will help me get ripped
- Thread starter Daniel475
- Start date
What routine did you have in mind? How are you currently eating? List your daily diet meal per meal. What is your bf%? You want to gain muscle while dropping fat? That's almost impossible unless you are juiced to the gills or are a complete n00b.
ok my routine is.
Monday - Chest/triceps..
Flat Bench 135x12 185x12 195x 10 210x6
incline bench 135x12 145x12 155x12 165x10
cable cross overs 4 sets
triceps... pull down's 150 x12 150x12 160x10 160 x10
skull crushers- 55x12 55x12 65x12 65x10
close grip bench 135x12 135x12 145x10 155x 10
tuesday biceps and back
pull ups 4 sets of 12
pull downs 150x10 150x10 160x8 160x8
bent over rows 60x12x4 sets
biceps:
hammer curls 35x10 x4 sets
z bar curl 65x12 65x12 70x10 70x10
concentrated curls 30x12 x 4 sets
wednesday day off
thursday shoulders and abs
military press 50x12 50x12 60x10 60x10
side laterals 20x12x4 sets
rear deltoid raises 20x12x4 sets
abs:
pull downs 160x12 x4 sets
on the ball crunches 30x4 sets
friday legs
leg press
leg extensions
leg curls all 4 sets
now for my diet..
morning ill have couple peices of toast with some fruit.. 10 oclock small snack like a granola bar and some more fruit... lunch time turkey or chicken sandwich with some yogurt .. 3 oclock protein shake with glutamine before workout... dinner time chicken or something decent ..
now im getting super frustrated with working out im sitting right around 166 right now 5 8 and im not gaining any size im not getting any more ripped and im just getting to the point where i dont know what to do anymore... also i forgot to mention i do 25 minutes of cardio on each one of those workout days
thanks alot
i dont want to turn to steroids for the gains but im getting pretty close to trying them
thats what im doing... im staying away from the juice for now figuring shit out but id like to get ripped even if i had to get smaller then 166 ... how do you find out your body fat?? i guess like 13% or so
Monday - Chest/triceps..
Flat Bench 135x12 185x12 195x 10 210x6
incline bench 135x12 145x12 155x12 165x10
cable cross overs 4 sets
triceps... pull down's 150 x12 150x12 160x10 160 x10
skull crushers- 55x12 55x12 65x12 65x10
close grip bench 135x12 135x12 145x10 155x 10
tuesday biceps and back
pull ups 4 sets of 12
pull downs 150x10 150x10 160x8 160x8
bent over rows 60x12x4 sets
biceps:
hammer curls 35x10 x4 sets
z bar curl 65x12 65x12 70x10 70x10
concentrated curls 30x12 x 4 sets
wednesday day off
thursday shoulders and abs
military press 50x12 50x12 60x10 60x10
side laterals 20x12x4 sets
rear deltoid raises 20x12x4 sets
abs:
pull downs 160x12 x4 sets
on the ball crunches 30x4 sets
friday legs
leg press
leg extensions
leg curls all 4 sets
now for my diet..
morning ill have couple peices of toast with some fruit.. 10 oclock small snack like a granola bar and some more fruit... lunch time turkey or chicken sandwich with some yogurt .. 3 oclock protein shake with glutamine before workout... dinner time chicken or something decent ..
now im getting super frustrated with working out im sitting right around 166 right now 5 8 and im not gaining any size im not getting any more ripped and im just getting to the point where i dont know what to do anymore... also i forgot to mention i do 25 minutes of cardio on each one of those workout days
thanks alot
i dont want to turn to steroids for the gains but im getting pretty close to trying them
thats what im doing... im staying away from the juice for now figuring shit out but id like to get ripped even if i had to get smaller then 166 ... how do you find out your body fat?? i guess like 13% or so
DON'T!!!!!! Your diet sucks. That's why you are not seeing any gains. I also noticed a lack of Squats and deadlifts in your training split. These are the foundation of a solid routine. You will always have a mediocre build without training these two lifts seriously.
If you really want this you are going to have to step it up. No excuses either. Excuses are for pussies. Find a way to get it done. By all that I mean, you need to start preparing your meals in advance and in bulk. There is no other way around it. I am going to list a basic template for a lean bulk diet. You need to figure out your daily caloric needs and tailor you total calories to meet those numbers.
Meal 1
6 whole eggs scrambled
1 cup of old fashioned oats
1 piece of fruit
Meal 2
3 scoops of whey
1 oz of almonds
Meal 3
6-8oz of lean meat (Chix, turkey, tuna, lean red meat)
6-8 oz complex carbs (brown rice, sweet potato, oats)
6-8 oz green fibrous veggies (broccoli, asparagus, spinach, salad)
Meal 4
variation of meal 3
Meal 5
Variation of meal 3
Meal 6
6-8 oz of lean meat
6-8 oz green veggies
1 oz almonds or 5-10g fish oil, or 1 tbsp olive oil
The above is just a basic outline of my typical daily diet. That is for a non workout day. On workout days I will have a PWO shake. The weights of the serving sizes are arbitrary. They should be tailored to your own needs. Feel free to have one more shake in place of a whole food meal. I do not like having more than two shakes a day if I can help it. Whole food is much better.
You need to make a list of the foods you will be eating. List them by food type. Proteins, carbs, fats. Once you have a list find out the exact nutritional value of each food using a website like FitDay - Free Weight Loss and Diet Journal or www.nutritiondatas.com. You can get a good digital scale of off eBay for cheap. I bought my $100 Salter food scale for $15 on ebay. This will help greatly on nailing down your diet and figuring out exactly what you are consuming. Keep a food journal tracking what you eat daily and the macro breakdown and total kcal. Do this until it is all second nature. At first you will be surprised by how little food you are actually consuming. you will also be surprised how eating more of the right foods will cause you to add lbm while possibly dropping fat.
I know all of this might sound anal, but once you get into the routine it is second nature. Please don't read this and just discard the info. This is a goldmine and I wish someone laid this all out for me 8 years ago. I would one jacked motherfucker right now. Good luck. If you have any questions fell free to post up of send me a PM.
Read this..... http://www.elitefitness.com/forum/diet-bodybuilding/dieting-information-614057.html It will show you how to figure out you BMR and TDEE.
kk well i was thinking of just copying your diet exactly?? how does that sound??? but i will for sure get one of those things... i would just love to be in good shape.. like i look good now but its not good enough... ill get reading and reply back to you thanks alot man.. so if i throw those exercises in my routine that will help, also you say 3 scoops of weight so the protein i got is 30g a scoop... so thats 90g of protein.. how much can your body take it all at once??
Will Goes Boing
New member
^^ Great info by southern lord
I think we've all been there before.... stuck and confused. And I'll have to say there is a LOT to nutrition and training... a lot more than people are willing to take the time and learn about. Most people just want the easy way out. If you took steroids now it would be no different than people who binge and purge to get skinny.
I think we've all been there before.... stuck and confused. And I'll have to say there is a LOT to nutrition and training... a lot more than people are willing to take the time and learn about. Most people just want the easy way out. If you took steroids now it would be no different than people who binge and purge to get skinny.
I do steady state cardio on my off days from the gym. Usually a 30-45 minute brisk walk on an incline treadmill.
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