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      01-30-2013, 12:20 PM   #61
e90335iftw
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Drives: 335i
Join Date: Jan 2013
Location: Canada

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Go to the gym, start lifting, get on a calorie defict. You'll thank me later, trust me. I'll give you a work out schedule
Mon - Chest/Calves
Wed - Back/Biceps/Traps
Fri - Shoulders/Deltoids
Sat - Quads/Hamstrings

##ONLY EXERCISES YOU NEED TO DO##

Chest - Flat Barbell x3 - Incline Benchpress x3 - Slight Incline Dumbell Fly x3 - Burnout Pushups to Failure x1 - Seated Calf Raises x4

Back - Pendlay Barbekk Rows x3 - VBAR Attachment Pulldowns x3 - One-Arm Dumbell Rows x2 (Each Arm)

Shoulers/Triceps - Seated or Standing Military Press x4 - Standing Side Lateral Raises x3 (Eacg Arn) - Bodyweight Tricep Dips x3 - Tricep Pushdowns x3

Quads/Hamstrings - Seated Leg Extentions x2 - Laying Hamsring Curl x2 - Barbell Squat x3 - Deadlift x3

~ Crucuial Training Tips ~
- use pefect forn on all lifts ESPECIALLY - Squats, Deaadlifts, Military Press, Benchpress
- #1 focus should be to retain all strength on compound lifts - if possible try & get stronger
- lift between 5-12 reps - anything over is useless
- with ALL upprbody movements GUIDE with the elbows
- keep workout under 1hour if possible'

~ Crucual Diet Tips ~
- consune 0.75g of protein per lb of bodyweight
- bodyweight x 15 - 500 = calories consumed for cutting
- Healthy Fat are crucual for muscle buildig hormones - aim for atleast 70g of fats everyday

# AIM TO LOSE NO MORE THAN 2lbs A WEEK OR YOU WILL RISK LOSING MUSCLE #
# if you're eating between 1900-2200 calories a day cardio will not be necessary if you are trying to build muscle while losing fat
# DRINK ATLEAST 10 TALL GLASSES OF WATER EVERYDAY
# ONLY SUPPLEMENTS YOU NEED - Whey Protein, Creatine, Beta Alaninine, EC STACK FOR MAXIMAL FATLOSS (16mg Ephedribe, 20mg caffien) EC Stack taken direcly in the morning & id afternoon,

'

CONSISTENCY IS THE MOST CRUCUAL FACTOR IN LOSING WEIGT