labatia

does any1 work out and would like to make me a daily chart of what to eat , etc etc

Leeta

k, yeah I know I'm a girl....but menshealth.com has really good workouts and meal plans.

labatia

doesnt matter ifyour a girl.. you helped
right now im doign weight ab crunches with a 25 pound weight on my chest and then im doing dumbells, etc etc..free weights

Bad Black Si

i can help u out, but u gotta tell me a few things

how much would u wanna weight, how much now?
u lookin to bulk up or be really lean, or a bit of both?

a quick answer is lots of protein... its what build muscle, but theres alot more to it than just that.. .. foods, vitamins are just as important, etc

only way i can reccoimend a diet is if i know what ur like not in terms of hieht wheight, %fat... and what u want to be, ideally.

labatia

ok im going into policing
im 5'6
im about 160
im looking to be superman.. no. i wanna get my 6 pack back and have some nice looking muscles but not like those guys that look on steriods.. i used to take protein shakes.. whey.. and i take vitamen c whenever i remember to

h_accordexr

protein doesnt help you out alot im taking weight lifting classes in my school my teacher coached canadian olympic team he told us that. Here is few things to get proper work out...
1. Drink lots of water body need oxygen
2.Do 3 sets of everything Starting with the big muscles to smallest(that would be abs..and so on)
3.Dont try to lift highest weight you can hurt your growth plate.Do alot of small numbers your 160 pounds so do like 100 pounds of weight lift but do alot of them like 15 reps minimum.After each set you rest for 1 min and do the 2nd rep until your done 3rd (ex.bench pressing)
4.After like 1 hour of workout you should take 2 days off so your muscles recover because you will feel sour that means inside your little spaggeti lines forgot whats it called are getting bigger.

yO

Okay I need background info.

How old are you and how long have you been working out for? Do you have access to a gym, if not do you have any weights at home?

If you want to gain muscle and get your six pack showing that is not going to happen. You have to either bulk up now and then lean out later.

labatia

im 18.. i started working out at 16
stop because of injuries to my ankles so i got fat and lazy.. i play soccer every summer.. umm i can buy a gym membership i have dumbells - 20 pounds and 5 pounds

yO

Ok a good routine would be:

Monday - Quads Hams Calves Shoulders
Tuesday - Chest Triceps Biceps Traps
Wednesday - Off
Thursday - Repeat Monday
Friday - Repeat Tuesday
Weekends off

Eating 6 solid meals per day spaced apart 2 hours to 2 and a half hours is ideal. Get in as much protein in grams as your bodyweight. IE 150 lbs = 150 grams of protein. Get in 3 grams of carbs per pound of bodyweight. Try to get your carbs from complex sources. Drink about 3-4 liters of water per day.

Good food sources include:
Eggs
Milk
Chicken
Rice
Pasta
Beef
Oatmeal
Vegtables
Fruits

imported_My Blue Si

That's an excellent diet plan. Your routine sounds quite good but I would ****** apart different body parts per day. monday sound good, but tuesday is a bit too much.
I found my routine plan pretty good too...

Monday- legs, abs
Tuesday-chest
wedneday-back, abs
thursday- shoulders
friday-triceps,biceps,abs
weekend-rest

yO

The fact that he is a beginner, he can get away with this type of routine. I myself work each body part once a week. He can always try it and see if it works, it's really up to him.

imported_My Blue Si

I thought he's been working out for 2 years
You must try several different routines until you get one that fit's just right and you begin to see some results. I myself have tryed several routines and I found the best one to be the one that I mentioned above.

yO

He said he stopped because he got injured.

imported_My Blue Si

oops my bad, I never read that part

cibs

i don't know about the days cuz i work out on weekends too, but i don't like the combo of triceps and biceps... i find once i work one out the other doesn't go so well... the ones i find pair up the best are

legs, abs

chest (just do a day for chest, if you do it properly you won't be able to do anythign else )

triceps, back

biceps, shoulders

cardio (save this for a day when you know you'll be really sore, but you'll still lean out a bit if you do this once a week)

as for individual work outs it depends on what you want to accomplish.... check out men's health, they have a top 100 workout section... or atleast they did in one of their magazines, and i use about 40-60 of those exercises, they have an exercise for every muscle, check it out and then pick the ones that will help you reach your goal.... and above all be consistant!

imported_My Blue Si

your plan is similar to mine. I used to ****** out my triceps and biceps like you did but I never had any problems doing them both on the same day so I continued with the plan. All these plans mentioned above are great for workout, you just have to figure out what plan works best for you until you see some results. If you don't see any results then play around with your routines like I have and always keep a healthy diet. If you don't eat right you won't gain anything. good luck

Gallagher

dont eat fatning foods

cibs

lol wow, what an insight!

Gallagher

ahhhhahahaha

Bad Black Si

i recommend you eat all food those other guys mentioned, howver, make sure u dont consume much carbs after dinner, cuz u wont have much time to use them....

vitamin c is good because it helps oyur muscles heal better. B complex is really important because it helps release the enegey from the carbs uve eaten.... take each daily.

unfortunately u cant really get huge and get a six pack, but u can get a little bigger and still be quite lean. Eat lots of protein, and make sure to incorporate quie abit of cardio in ur workouts. Sometime goin to the gym just to cycle or jog or row is pretty good. I also recommend u go back and get some whey protein, because your not always gonna be able to eat the foods you plan, with out busy schedules, its really hard sometimes, and a shake is a pretty good way to compensate for that.

Im just about done gettin as big as i want. im about 170 now and im plannin to maintani that and get really cut, and also , get them abs... If you really wanna get cut tho, ur diet will hae to change quite a bit.. This means almost eliminaing carbs and fat altogether, and going on an almost strictly protein diet.

My workout shedule is as follows

monday- back, triceps, abs
wed- shoulders, legs, abs
friday - chest, biceps, abs
with cardio a bit everyday.... but i work out at school,a dn cant on weekends... i reccomend u work out about 4 times a week, and ****** it out better, and get a more effecttive workout that way.

and most importantly... never get off track, cuz once you to, youll be set backquite a bit., so stick to it.

and feeel free to indulge urself every now and then and eat sumthin u want ot but shouldnt,. as long as u dont do it to often, ull be ok...