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[Jdubbs1980]

Well first of all let me tell you what I am gonna do. I need to take the next 6 weeks and shred. I have been lifting on and off for a quite awhile now and if you come across my member page you can see my little sissy self. That is where I am at and I am not happy.

So I am gonna take 6 wks and cardio like crazy while lifting 6 sets of 10 reps nice slow and controlled to keep me muskles from shrinking anymore. week 7 will be off completely and then I plan to start some serious growth.

This is where the community can help. I stated that I have been lifting on and of for years, I have been doing that without a plan, nutrition or supps. I need some help, some guidance, some direction. I want to take the next 12 months and get the most growth possible.

Any trainers want to help I would greatly appreciate it.

I am at 22% bf, 5'10", 200lbs measurements are 15 1/2" Biceps, 12 1/2" forearms, 24 1/2" thigh, 15 3/4" Calves, 42" chest and 37" waist (around belly button), neck is 15 1/2". Thank you.

 

[JamieOleBoy]

Good to hear that you have taken the first step in getting back into shape man....Couple of questions...How is your water consumption? Do you take any supplements right now? Whey protein? Casein protein? Creatine? How many days off and on are you training? How do your work outs look (number of reps and sets)?

 

[Jdubbs1980]

About a gallon of water a day, just started taking syntha 6 protein. Its what I had on hand, I take 3-4 servings a day (as of thurs) at 200 cal per serv and 21g/ protein.

Training looks like this:
Mon: run 2mi, [iteration 1]Bent lateral raise 1 set 20, bent back row 1 set 20, bent back row wide 1 set 20, jumping jacks in between/

[iteration 2] 1 set of 20 one leg bicep curls, 1 set 25 push ups, 1 set 20 hammer curls, 1 set 20 close hand push ups, 1 set 40-60 alternating curls, 1 set 20 plank push up combo/

[iteration 3] high knees 25 each side, 1 set of 20 bent over tricep throw back, 1 min mountain climber, 1 set of 20 behind the head tricep extension, 1 min mule kicks, alternating tricep throw backs/

[iteration 4] 2min jog in place, Front raises 1 set 20, body squat 1 set 20, lateral raises 1 set 20, calf raises 1 set of 20, Arnold presses 1 set of 20.

All takes about 50 minute 60 with cool down. ( right now that is mon wed and fri/ tues and thurs will be 60 min elliptical and 15 min abs--- Sat is up in the air sun off. Might do tues and fri concentration curls 6 sets of 10 slow and controlled and tricep extensions to try and keep my arms. I think I am lost.
I figured I would do that for 6 weeks for cutting and take a week off and then get back into building.

 

[Jdubbs1980]

Oh yeah no supps at the moment. Open to suggestions. Really want to start ground zero.

 

[JamieOleBoy]

Okay man, where to start....forget everything you just posted right there besides your water intake....

First things first, strike the syntha 6 and pick up 2 seperate NON blends....One whey protein and one casein protein.....Whey protein will be used right after work outs (also good to put in your oats in the morning), casein protein will be used right before bed.

Now onto the training...let's start this out simple and we can work on it, can you do 3 days of 30 minute cardio at moderate intensity?

Here is how I would do your schedule, how long can you be in the gym?

Gym schedule:
Mon-bicep/back/30 minutes cardio
tues-chest
wedn-triceps/30 minutes cardio
thurs-shoulders/traps
friday-legs/30 minutes cardio
saturday-off
sunday-off
Can you do this? We can change it up if needed..

 

[Jdubbs1980]

Absolutely. I have done similar routines like that for years. Can you be more specific on set rep and lift? I hate to sound lazy but interested to see what you have in mind.

 

[Jdubbs1980]

I have been asking allot of questions to get answers so I can get back into training. I started to get a little frustrated with all the questions I was receiving back. I was frustrated because I couldn't answer them. I was frustrated because I realized I have forgotten the most important fundamental, know yourself.

Now its time to get back in the driver seat. I am gonna take the next week and document everything tediously and thoroughly. Then I will post everything here and in my journal. No roy boy gonna do this natty.
Once I post I will be open to diet nutrition training and supp advice and guidance.

Lets forget all I have said and make it as if I am brand new. Never lifted before, don know anything but eager to learn.
One more thing to all the people, acquaintances and friends I have made thus far thank you I am on the right path now. Lets Make this happen.

 

[JamieOleBoy]

Good talk man, I like to hear.....

Sets and reps I wouldn't really over do it, 3-4 sets in the 6-8 rep range for smaller muscles and maybe 4-5 sets for bigger muscle groups..

 

[TheMilkMan]

Jdubbs... It would be easier on the eyes if you broke up your paragraphs a little bit. Honestly, I got through half of the first post and became disinterested.

I hate the 5 on 2 off training split. If you are training hard, I think it's a recipe for disaster.

If you are looking for a more traditional BBing split, I would recommend something a little more like:

Day 1: Back/Biceps/Abs
Day 2: Chest/Tris
Day 3: OFF
Day 4: Legs/Abs
Day 5: Shoulders/Traps
Day 6: OFF
Day 7: OFF

 

[Jdubbs1980]

J- I am gonna take your advice on the routine and reps for 6 wks. Still gonna work on getting on the documentation that I stated last night. I am gonna get this done right. This next 6 weeks is like getting back to ground zero. Really figure myself out and then start like new.

Milkman- took your advice as well. Went back and split up the paragraphs for easier reading. I agree with your split but wont go to that till I start to grow. I have found that split treats me well when growing. I cant wait to hit up and grow again, but I gotta take some me time.

Thank you both I look forward to hearing more from the both o you.

 

[Jdubbs1980]

So here we are. I got a really late start on things. I ended up having surgery in my throat to try to appease my sleep apnea. Soooo.... I am behind the curb. Starting over. I managed to work out last week.

(M) B press 3s of 10r 4 sec completion. Laying bi curl 3s 10r 4 sec completion,

tricep extension 3s 10r 4 sec comp, leg extension 3s 10r 4 sec comp,

leg curl same, chest fly same, seated row same, shoulder press same,

lat and front raise the same.

protein shake 22 g pro 200 cal immediately after. 30 min later 45 min cardio session.

same wed and fri.

usually after i eat a banana, about 2 hr later a sandwich about 300 cal and a can of tuna.

another snack around 300 cal.

dinner either palm size steak chk or fish or pork with spinach red or romain lettuce cell broc and carrots. side of caned or frozen vegi, potato. 6 20 oz cold ice glass water.

tues thur sat 100 situp 50 side to side crunch 50 leg lift 30 min cadio sess mixed with light weight rep and 100 push ups.


should i be doing more. I have allot o energy and can honestly work out all day. I am used to manual labor.
I shoveled rock all day transported brick and cement. I mean I am burly somewhat but thats it. I want a body with def and then get back into pure strength and size then right back into endurance.

I need some serious direction.

 

[Jdubbs1980]

"So it was thicker and more substantial than i thought. Required more chewing than I had thought" Adam from Man vs Food.

So I am back a few surgeries and some recovery later. By the way i now wear a body bug which allows me to track steps, activity, calories burned etc.... and online meal tracker for calorie expenditure and and deficit.

Been on a 4 week resistance training plan. unfortunately its only 3 days a week which has been killing me but has def produced results. Utilizing the bowflex.

Also should mention the surgeries were for sleep apnea and sleep disorders. I assure you I am alive and kicking and back in the game. I do have an oxygen deficiency due to the apnea.

Just wanted to say hey whats up I am back and I missed ya'll. Its bulking season whose ready???