Last step.. before Cardio months.

[ripmoe]

Final Message for Getting cut

Hello, Ok I am going to try and make this small as I can.
Please add in any info or idea that you have.

To tell the truth,

Age: 22 (turning 23 dec 1)
Sex: Male
Height: 5'9 or so
Bicep: 15in ( I would like to increase bicep 1/4in or more with-in 3 or 4 month of getting cut, if this can happen while doing cardio)
Weight - 170LB

MY main goal is to lose the Stomach fat and try to keep my weight on, basically trying to get my front and lower back rigged.

Before I start I would like to say sorry for pissing everyone off, cause I am alway on writing about something new, trying to find the best info that I can, I have some killer Will power I have quick smoking 1 & half YEARS ago, I also quit my gambling, I can't seem to find the Will power to lose my fatty areas. I do smoke the herb sorry if anyone is against it but it helps me keep my stress down and make life hell lot more enjoyable.(this may harm my eating but there got to be a way around it)

Anyways here is what I have picked up from all of my buddy here and outside of work and in Arnold books.

Day 1 :
Bench - 5sets - 12/10/10/8/4 (20 sec break between sets)
Preacher - 4 sets - 12/12/10/8 (St Bar 30 sec breaks)
Cable Curl - 3sets - 12/12/10 (10sec breaks)
Rev Forearm - 3 sets - 12/10/10 (15sec breaks st bar)
Incline curls - 3 sets - 12/12/10 (15sec breaks)

Bike or something cardio 25-30min

Day 2:
Chest Fly - 3sets - 10/10/10 ( 15sec breaks)
Arnold press - 3sets - 10/8/8 (20sec break)
Ti-cep Pullsdowns - 3sets - 10/10/10 ( 15sec break St bar)
Clean Press - 4sets - 12/10/10/8 (10sec break)
One arm Pulldown cable - 3sets - 10/8/8
Dips - 20/15/12 (10SEC BREAK)

Bike 20 min - AB Cruches Machine.

Day 3: At Home

Bike 30min
Bow-flex Bench 3set - 10/10/10
Abs - holded by feet rev cruches
Bike air kicks

Day 4:

DB Press ST - 3 sets - 12/10/10
Sqauts - 3sets - 12/10/10
Seated Calf Raises - 20/15/15
Incline DB press - 3sets - 12/10/10
Standing ST Bar curls - 3sets - 12/10/10

Day 5: at home or day off

Day 6: Back to day 1.

Meal planing I intake about 3000-3500 cals a day( Candy/Junk 10%)

Going to try and cut back on cal about 2500 CALS for a month starting Nov 15. And then 2200 for the rest or more.

WHY Nov 15, cause I am trying to lower my Carb Intake to ZERO.
As of today:

I am taking, Fish oil pills/Protein drinks/ No. xplosed before workout.



Anyways, If there anything that may look like a bad call let me know right away, IF you know of any Product that may help me lose weight quicker and easyer, let me know. I am willing to spare 300-400 toward products if needed if not then I can speand it on xbox game or something

 

[ripmoe]

ANYWAYS, FOR THE PEOPLE THAT ARE GOING TO HELP ME OUT, I will get back to you later, I am off to another day of work, 9.5hour tonight, IF YOU LEAVE A MESSAGE AROUND 4AM Ontario time, I will be on.

Please LET ME know what you think if you think it is good say YES.

Peace ! HAVE A GREAT DAY.

 

[Drako]

Ive noticed that you dont work chest 1 day shoulders the next and so on. Is there a reason for this? wouldnt it not give them time to rest.

 

[ripmoe]

Well the way I see it, the chest can take a beating and I only do one thing each day,

But it is working for me,

 

[Drako]

Thats fair enough bro, it's good to see people listening to there body for a change and not what some Magazine says they should do. My thought are if your diet and cardio are sorted then you should be fine. Personally I would do cardio for 15-20 mins instead of 30 at a moderate pace this way your body wont burn your muscle up a fule. Make sure your keep protein intake also.

 

[ripmoe]

Yes forsure man, Protein all the way, once I get over this flu I will be back up and running and pumping, So were would I want my heart rate at for that 15-20min run,

and would you take anything for this gettting cut.. (product)?

 

[Drako]

When it comes to cardio I just listen to my body a nice paced jog seems to work well for me nothing too fast but enough to get a sweat on, you dont want to be gasping for air at the end of it.

As for product Im not on any cutters ATM due to the fact Im not loosing weight but I can see the improvments in the mirror (Yeah abit vain I kno but the best way to track progress) so there must be some fat loss/muscle gain ratio going on there. When that stops I'll consider a boost

 

[ripmoe]

Well thanks , I am only trying to lose my stomach, maybe get some abs to show, I am a big fan of food so my stomach is a factor in my life right now, Need to lode it and so I will try the pumping plan I have already and do 20 min MED run.

 

[Drako]

Being a fan of food aint a bad thing just the wrong food is the problem. I feel like im eating all the time with my diet but im losing fat so im happy.

 

[ripmoe]

Well I will give it till new years and see were I am at, Tomorrow when I get up, I am going to take my Messurement and Weight down, and put them in tha good old file.

Take some pic mark the date and once new years comes do the same and make a goal.

 

[Drako]

Sounds good, Good luck keep us posted or even start an online journal.

 

[Danstile]

Man good luck. I'm trying to do the same thing. LOSE THE STOMACH AREA. I work my abs hard and want them to show. It seems the harder I work to get the stomach fat gone I lose everywhere else too.

 

[Drako]

Man good luck. I'm trying to do the same thing. LOSE THE STOMACH AREA. I work my abs hard and want them to show. It seems the harder I work to get the stomach fat gone I lose everywhere else too.

It wont matter how hard you work your abs if your diet is shit. Beside the mid section is the last place you lose fat.
Whats your diet look like? stick it up and see if any of the guys and gals can help you fine tune it.

 

[theincredible1]

a great exercise for fat loss in mid section... FLUTTER KICKS!!... lay on your back raise legs and start kicking do these for about 45 seconds in 3 sets.

 

[ripmoe]

Is that also called Air biking( were you are laying on your back and bring one leg in and at the same time your elbow from left to other side hit knee on right) if I knew how to post a pic I would?

 

[Suareezay]

a great exercise for fat loss in mid section... FLUTTER KICKS!!... lay on your back raise legs and start kicking do these for about 45 seconds in 3 sets.

except for the fact that you cant spot reduce fat stores.

 

[theincredible1]

what? no its definitely true that flutter kicks help with losing lower mid-section body fat.. Ryan Reynolds did this exercise for 5 minutes with 5 sets every other day.

 

[ripmoe]

what about just biking and doing crunches, different killer abs workouts,and eating good and lowing carbs down low as you can go.
Taking fish oil pills, to help keep muscle mass, and keeping up over your body weight with protein( 1 gram - 1LB OF your body) days-off add more protein to your day.

 

[Suareezay]

what? no its definitely true that flutter kicks help with losing lower mid-section body fat..

oh so flutter kicks defy human physiology.

my bad, i didnt know it was "definitely true" - that makes your argument totally credible.

 

[Drako]

Sorry to break it to you Increadible1 but suareezay's right on this one beside Theres more university sports fitness studies to confirm this statement. Than your statment that Ryan Reynolds got ripped from cycling kicks. I suppose doing 25mins of cycle kicks EOD would get a sweat on and burn fat but not just from your abs. I dont mean to sound like a dick but you honestly cant believe that? If you do then you probs believe Sly was Natty for Rocky and Rambo Actors use gear and cut corners just like everyone else. wether it be gear for the guys or soup/Atkins diets for the girls.