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Monday: Chest and triceps. + 10 mins cardio
Tuesday: Back Biceps. +10 mins cardio
Wednesday: Legs + 10 mins cardio
Thursday: Boxing heavy bag workout
Friday: Compound Lifts, bench press ,cleans, deadlifts etc.
Weekends: Rest.
If i get a good diet can i get dem abs to show and some muscles?
Where is the HGH in that routine?Quote:
Originally Posted by RyanOakes
No HGH.. No abs.
Sound advice RP, anyway gonna move this to the ask the trainer board as this is where that stuff usually goes.
what is hgh?Quote:
Originally Posted by RP33Where is the HGH in that routine?Quote:
Originally Posted by RyanOakes
No HGH.. No abs.
You don't need HGH to get abs are you kidding? However you'lll need much more cardio if you're going for visible abs and you'll need to have more proteins and less cars in your diet because you'll need under 10 percent body fat to have visisble abs
yes, i was kidding, buddy.Quote:
Originally Posted by Truth
in all seriousness, you ask, "can i get dem abs" and you don't even have abs in your routine? Should have thought that one out a bit further..
If you want abs, I would change 10 minutes of cardio, which is nothing, i could sprint for 10 minutes, into 30+.. 3-4 times a week.. every other day, maybe..
Also, i wouldn't do cardio the same day i did legs.. asking for an injury..
Use weight for your ab workouts.. weighted decline/regular sit ups.. Leg raises with ankle weights or a dumbbell in between your feet.
Abs are like any other muscle, you need to train them with weight, just cardio and a good diet isn't going to do it unless you have mike tyson-esque genetics.
cars and HGH in this thread. :banllama:
hahah, yep..Quote:
Originally Posted by Youngblood
i know that if i was strength training, i'd want to limit my carbs.. you know, carbs, the fuel that you need for your workouts..
good advice!
yes sorry here is my ab routine :Quote:
Originally Posted by RP33yes, i was kidding, buddy.Quote:
Originally Posted by Truth
in all seriousness, you ask, "can i get dem abs" and you don't even have abs in your routine? Should have thought that one out a bit further..
If you want abs, I would change 10 minutes of cardio, which is nothing, i could sprint for 10 minutes, into 30+.. 3-4 times a week.. every other day, maybe..
Also, i wouldn't do cardio the same day i did legs.. asking for an injury..
Use weight for your ab workouts.. weighted decline/regular sit ups.. Leg raises with ankle weights or a dumbbell in between your feet.
Abs are like any other muscle, you need to train them with weight, just cardio and a good diet isn't going to do it unless you have mike tyson-esque genetics.
http://www.youtube.com/watch?v=fk_us...layer_embedded
it kills! and my diet is good
i understand this. i get as much protein as possible. My diet so far:Quote:
Originally Posted by Truth
Wake up:
1/4 cup oats, 1/2 cup skim milk,
1 piece whole grain toast with 1 tablespoon peanut butter.
Snack: Special K Bar.
Lunch: Salad with, cheese, tomato, lettuce, broccoli, ham, or lean meat.
Snack:
1 cup fat free milk with a bowl of broccoli
Dinner: Lean healthy meat or another salad with meats cheeses and tomatoes and broccoli
Snack: 2 special k bars.
i dont think its very good but its a decent start i guess. im savin up for some protein for protein shakes.
Yes Carbs are the fuel for your workout and if you were training for an athletic event I'd be all for carb intake, however if you're working out to get visible abs you should cut a bit of your carbs and add proteins
You don't have to cut carbs to lose weight or to get ripped.. You have to eat the correct carbs.. complex vs simple. Complex carbs within bran, wheat germ, oatmeal, spinach, asparagus etc.. are what you want to eat. Simple carbs get digested quicker, like cake, pastry, soda, fruit juice etc..Quote:
Originally Posted by Truth
so no, you shouldn't cut carbs, just eat the more beneficial type for your diet..
but 10-15 min of cardio a day is not going to burn much, unless it's super intense.
i run at 6-7 mph lol its decent. should i up it to twenty minutes?Quote:
Originally Posted by RP33You don't have to cut carbs to lose weight or to get ripped.. You have to eat the correct carbs.. complex vs simple. Complex carbs within bran, wheat germ, oatmeal, spinach, asparagus etc.. are what you want to eat. Simple carbs get digested quicker, like cake, pastry, soda, fruit juice etc..Quote:
Originally Posted by Truth
so no, you shouldn't cut carbs, just eat the more beneficial type for your diet..
but 10-15 min of cardio a day is not going to burn much, unless it's super intense.
I am a fat guy and I dont like exercise. Is there any type of cookie that helps you loose weight.Quote:
Originally Posted by Truth
cut the speed (if you have to) and up the time. you should be looking at doing about 6 miles (3 times a week or more) to burn a good amount of fat in my experience.Quote:
Originally Posted by RyanOakesi run at 6-7 mph lol its decent. should i up it to twenty minutes?Quote:
Originally Posted by RP33You don't have to cut carbs to lose weight or to get ripped.. You have to eat the correct carbs.. complex vs simple. Complex carbs within bran, wheat germ, oatmeal, spinach, asparagus etc.. are what you want to eat. Simple carbs get digested quicker, like cake, pastry, soda, fruit juice etc..Quote:
Originally Posted by Truth
so no, you shouldn't cut carbs, just eat the more beneficial type for your diet..
but 10-15 min of cardio a day is not going to burn much, unless it's super intense.
I'm sure that is true... in some cases. It doesn't, for example account for the fact that my BF% is around 8% all year round and that a sizeable proportion of my diet is made up from carbs (at a guess we'll say it is 20% Fats 30% Proteins and 50% carbs).Quote:
Originally Posted by Truth
Really if he wants to get 'ripped' he should start with a hypertrophy phase (concentrating on building muscle) and then concentrate on maintaining his muscle mass whilst burning off some fat.
Carbs shouldn't be a problem, during either stage... during the hypertrophy phase he's going to need to use them to a) fuel intensive resistance training and b) use them to create a positive energy balance (using fats to do this whilst cutting out carbs is going to make him store more body fat during his 'bulk' - giving him more to burn off).
A lot of people trip up cutting out carbs in the next phase... they seem to forget that they are not just trying to cut fat down using purely their diet... they are allowed to exercise too!?!?! Blood Sugar levels drop and insulin levels go crazy, your endocrine system is placed under stress trying to to all of these fatty acids into glycogen/glucose and eventually leptin levels rise, these make your body go into starvation mode... increasing appetite and fat retention.
So initially people will lose weight, but not because they are doing anything special - just excluding or limiting a nutrient intake and therefore lowering their calorie intake in the process... that's all it is calorie intake drops. But because the body has became overly catabolic it make it very very likely that you'll quickly put it back on because you've fucked about with your sugar balance when you shouldn't have.
The best way to burn fat is through exercise whilst eating a normal healthy diet, some intensive (and carb fueled) interval training will burn a lot more calories than dragging your self on some overlong plod ( fueled by a small amount of fat)which is more or less the best you'll manage on a carb restricted diet). and then there's reversibility... if you don't stimulate your muscles then the body will catabolise them for energy, without the carb intake needed to fuel intense muscular training you can forget achieving the amount of stimulus you're going to need to maintain muscle mass and function.
Refined sugars and flours etc have been giving carbs a bad name recently, spread by self taught dieticians writting crap in the media etc. A diet fueled by unrefined complex and simple carbs from fruit isn't going to hurt anybody, it seems crazy to restrict such a firbe and micronutrient rich food group.
I'm a big believer in stressing the body to stimulate changes, it should primarily come from exercise supported by a healthy lifestyle
train hard and eat a lot of good food to build muscle and then train hard (in a different way) and eat a little less of the same good food to burn fat. You try and make it complicated and it's going to get complicated... ;)
(apologise for the rant - to directly answer the original poster, you'll probably get more help with this sort of thing over at Bodybuilding.com - The Future Of Bodybuilding! Huge Bodybuilding Site.)