bout to get goin'

swoll · 07-16-2007, 06:50 PM

hey bros

ive been around for a little while, but i havent had the time to be around as much as id like to be. anyways my dad has gotten my interest back into bodybuilding after discussing goals and jobs and such. he basically told me how much bodybuilding helped him in his life and how i have potential to excel in this sport. anyways, im just getting going on a new program this week and i wanted to see what you guys think i should focus on. i obviously have my own opinion (lots of ab work, more chest, and bigger arms), but i would love some suggestions or ideas. ive lifted about 3 days a week for the last couple months, but im about to hit it hard as i have full time access to a gym now.

Current rough stats:
22 yrs old
5 9
160 lbs

**bubba g** · 07-16-2007, 08:00 PM

Quote:

Originally Posted by swoll

hey bros

ive been around for a little while, but i havent had the time to be around as much as id like to be. anyways my dad has gotten my interest back into bodybuilding after discussing goals and jobs and such. he basically told me how much bodybuilding helped him in his life and how i have potential to excel in this sport. anyways, im just getting going on a new program this week and i wanted to see what you guys think i should focus on. i obviously have my own opinion (lots of ab work, more chest, and bigger arms), but i would love some suggestions or ideas. ive lifted about 3 days a week for the last couple months, but im about to hit it hard as i have full time access to a gym now.

Current rough stats:
22 yrs old
5 9
160 lbs

I think you should focus on everything, not just specific parts.. by looking at the pics I don't see any glaring weakness that I think needs to be caught up... I think judging by your frams that your traps are going to fill in quite nicely one you get to hitting them harder...

I also think you don't look lie you have too much fat to lose, so if you want to build mass you could go right into a bulk...

What is your current routine, and diet like?

swoll · 07-17-2007, 03:30 PM

Current routine is:
Mon- Chest/Tri
Wed- Back/Bi
Fri- Shoulders/ Legs

I try to do some ab work the off days as well as get in atleast 1 run a week.

Bubba- what do you suggest I do as for a bulk? Like I said I havent been as intense and dedicated as I wanted, but now I have access to a gym full time so its not a problem. I want to put on some serious weight...I would love to get up to 185-190

**MacTech** · 07-17-2007, 03:43 PM

Quote:

Originally Posted by swoll

what do you suggest I do as for a bulk?

Eat, train hard and eat some more. All good clean eating!

**bubba g** · 07-17-2007, 05:11 PM

Quote:

Originally Posted by swoll

Current routine is:
Mon- Chest/Tri
Wed- Back/Bi
Fri- Shoulders/ Legs

I try to do some ab work the off days as well as get in atleast 1 run a week.

Bubba- what do you suggest I do as for a bulk? Like I said I havent been as intense and dedicated as I wanted, but now I have access to a gym full time so its not a problem. I want to put on some serious weight...I would love to get up to 185-190

That's a decent split, but I'm talking about your routine... what exercises, how many reps, and sets ect.

Also your diet.. what is that like...

To bulk the most important thing is to get your calories up above maintenance. The most important part of that is to get your protein intake up to atleast 1 gram per pound of bodyweight.. 1.5 gram per pound is better. The rest of the calories you consume should be made up of carbs, and good fats.

While you are bulking hit the weights hard because when you are eating all the extra calories your recovery will be at its best...

Post your full routine, and I'll let you know how it is, and make changes if it needs it, or some suggestions..

swoll · 07-17-2007, 06:16 PM

Chest/Tris
Incline Bench 4x10
DB Flyes 4x10
Pec Deck 4x10
Dips 4x12-15
Rope Pushdown 4x10

Back/Bis
DB Curls 4x10
BB Preacher Curls 4x10
Wide Grip Front Pulldowns 4x10
Machine Rows 4x10
Deadlift 4x10

Shoulders/Legs
Arnold Press 4x10
DB Lateral Raises 4x10
Upright Rows 4x10
Squats 4x10-12
Leg Presses 4x10

2-48 gram protein shakes per day w/milk
1-multivitamin
atleast a gallon of water per day...no pop only water and gatorade, but 3 nights a week excessive alcohol (college)

i have CEE, but i havent been taking it. i understand that you need a lot of protein, a good multivitamin, water, maybe creatine, and a very demanding diet at the minimum. is there anything else that might help me during these beginning stages?

the rest of my diet is sporadic...in general bad eating...usually not eating until lunch (1 or 2pm) and then a large meal at like 8 or 9pm. eat out like a few times a week (subway, blimpie, etc.) i have held back a lot of times when i see my friends gorging, but im not as strict as id like to be. basically ive lifted and wrestled in the past, but this would be my first thought of actually bodybuilding. i have the confidence, for me its just getting into that routine. once im started and going it becomes a priority.

let me know what you guys think, i want to go at this the right way from the start.

**madman911** · 07-17-2007, 08:03 PM

I won't sugarcoat it: if you can't commit to a proper diet and eliminate the excessive alcohol consumption, then you aren't ready to be a bodybuilder. What you do when you're outside of the gym is even more crucial than what you do in the gym.

Don't let your confidence blind you to the sacrifice and discipline required for success. If you think you can succeed inspite of your bad diet and excessive drinking, then you'll end-up like the hordes of college-age guys I see in my gym who are in there every day, but never make any progress.

swoll · 07-17-2007, 08:23 PM

Quote:

Don't let your confidence blind you to the sacrifice and discipline required for success. If you think you can succeed inspite of your bad diet and excessive drinking, then you'll end-up like the hordes of college-age guys I see in my gym who are in there every day, but never make any progress.

Im not saying I can excel with my current habits, but I was just stating what my current habits were. I totally understand the point you are trying to make and I appreciate you saying that, but thats why i'm here, to take the first step into a better lifestyle, not to see how i can get around it.

**madman911** · 07-17-2007, 09:08 PM

Quote:

Originally Posted by swoll

Im not saying I can excel with my current habits, but I was just stating what my current habits were. I totally understand the point you are trying to make and I appreciate you saying that, but thats why i'm here, to take the first step into a better lifestyle, not to see how i can get around it.

Well, that's good to hear. I was just responding to your inquiry as to what we thought of the dietary habits you posted. If this isn't how you intend to keep eating, you need to post your new diet plan and then we can give you some specific advice. The three nights of boozing it up need to go bye-bye though... excessive alcohol consumption is purely anti-bodybuilding. With peer-pressure and all, that could be the toughest part.

**bubba g** · 07-18-2007, 01:48 AM

Quote:

Originally Posted by swoll

Chest/Tris
Incline Bench 4x10
Incline DB Flyes 4x10
Flat DB bench 4x10
Dips 3x12-15 <-- do these weighted if possible
Rope Pushdown 3x10

Back/Bis back 1st
Deadlift 4x10
Barbell Rows 4x10
Wide Grip Pulldowns 4x10
Straight bar curls 4x10 <-- bread and butter for biceps.. use an almost nutral grip.. slightly wither than shoulder width.

BB Preacher Curls 4x10 <-- do these with a narrow grip to work the outter bicep... have your grip as close together as possible without causing discomfort in your wrists.

Shoulders/Legs Do your legs 1st...
Squats 4x10-12
Leg Presses 4x10
SLDLs < stiff legged deadlifts for hamstrings 4 sets of 10
military press 4x10
DB Lateral Raises 4x10
Upright Rows 4x10

2-48 gram protein shakes per day w/milk
1-multivitamin
atleast a gallon of water per day...no pop only water and gatorade, but 3 nights a week excessive alcohol (college)

Alcohol several times a week will definatly not help you build muscle, infact it is counterproductive, but it will matter mostly when you try to cut.

i have CEE, but i havent been taking it. i understand that you need a lot of protein, a good multivitamin, water, maybe creatine, and a very demanding diet at the minimum. is there anything else that might help me during these beginning stages?

Take 3 protein drinks instead of two on days where you don't eat enough regular meals. This is very important.. You should be eating every 2 to 3 hours.. and definatly eat breakfast.. if you don't want to eat in the morning than atleast have a protein drink as soon as you wake up... (very important)

the rest of my diet is sporadic...in general bad eating...usually not eating until lunch (1 or 2pm) and then a large meal at like 8 or 9pm. eat out like a few times a week (subway, blimpie, etc.) i have held back a lot of times when i see my friends gorging, but im not as strict as id like to be. basically ive lifted and wrestled in the past, but this would be my first thought of actually bodybuilding. i have the confidence, for me its just getting into that routine. once im started and going it becomes a priority.

let me know what you guys think, i want to go at this the right way from the start.

I changed your routine around in my quote...

Get your diet in check.. It is very important... You could have the perfect routine, and bust your ass in the gym, but if you don't eat right your not going to make great gains...

Also consistancy is king.. don't miss workouts...

**madman911** · 07-18-2007, 01:57 PM

Alcohol reduces test levels and dehydrates you, resulting in decreased protein synthesis in the muscle... do not regularly binge drink whether bulking or cutting. Go ahead and let loose with the partying once a month, but I wouldn't do it more than that. If you feel the need to drink in order to be social, try Beck's premier light... it's only 64 cals and 2.5% alcohol. It's tought to catch a buzz off the stuff but at least you feel like you're part of the crowd without screwing yourself... just limit yourself to a six pack at the most.

swoll · 07-18-2007, 03:32 PM

Quote:

Originally Posted by bubba g

I changed your routine around in my quote...

Thanks bubba, it looks good overall, I thought it needed to be rounded out a little bit. what do you think i should do for abs? i havent been consistently hitting those (as you can probably see in my pics) and would like to work them more. i was thinking cable crunches, seated twists, leg raises? should i do abs on tues and thurs? or when? what about the CEE, should i take it? sorry for all the questions i just want to get this down.

Quote:

Originally Posted by madman911

Alcohol reduces test levels and dehydrates you, resulting in decreased protein synthesis in the muscle... do not regularly binge drink whether bulking or cutting. Go ahead and let loose with the partying once a month, but I wouldn't do it more than that. If you feel the need to drink in order to be social, try Beck's premier light... it's only 64 cals and 2.5% alcohol. It's tought to catch a buzz off the stuff but at least you feel like you're part of the crowd without screwing yourself... just limit yourself to a six pack at the most.

thanks madman, great ideas, i was getting strapped and ready for a cold turkey alcohol removal. once a month sounds pretty good for me

**MacTech** · 07-18-2007, 03:34 PM

Good advice from bubba and madman. Heed it and you will succeed.

IF you have to go out with your buds, which is fine, switch to drinking something else. If they make fun of you, so what, you will be the one laughing at them when you see their fat drunken ass sitting at the bar in 20 years, or maybe next year. I won't even get into the other many ramifications of drinking, especially if you are out clubbin' and driving.

Friends don't make fun of their non-drinking friends!!! If they do, they just need to grow up.

Take CEE, it certainly won't have an harm over what you have been subjecting yourself too.

I take 5-7 grams of it a day.

**bubba g** · 07-18-2007, 05:50 PM

Quote:

Originally Posted by swoll

Thanks bubba, it looks good overall, I thought it needed to be rounded out a little bit. what do you think i should do for abs? i havent been consistently hitting those (as you can probably see in my pics) and would like to work them more. i was thinking cable crunches, seated twists, leg raises? should i do abs on tues and thurs? or when? what about the CEE, should i take it? sorry for all the questions i just want to get this down.

Those all sound good for abs 2X a week is fine.. do the twists without weight cause you don't want to over build your obliques.

Crunches should be weighted.. shoot for a weight that is heavy enough to make you fail at 12 - 15 reps and do Hanging leg raises....

CEE is ok...

swoll · 03-23-2008, 06:56 PM

allright dudes i cleaned my act up got to the grind, only clean foods and no alcohol. period. my chest has been lagging a little so i have been hitting it twice a week and i obviously need some serious leg work, but heres what ive been doin.

current supplements:

whey protein
casein protein
micronized creatine monohydrate
n.o. xplode
carbo hit
animal pak

meals

upon waking: 1 scoop whey w/ 1 scoop casein
meal 1: cup oatmeal, animal pak, 1 scoop whey w/ 1 scoop carbo hit
30 min preworkout: 1 scoop whey w/ 1 scoop carbo hit
15 min preworkout: 1 1/2 scoops xplode
immediately post workout: 5 grams creatine w/ 1 1/2 scoops gatorade powder
10-15 min following: 2 scoops whey w/ 2 scoops carbo hit
meal 2: chicken or tuna w/ some pasta
meal 3: usually some red meat or chicken w/ some cottage cheese
meal 4: cottage cheese w/ some peanut butter or nuts
before bed: 1 scoop whey w/ 1 scoop casein (sometimes 2)

week 1:

Tues- Chest/ Calves
o Flat Bench Press
o Machine Flys
o Incline Dumbbell Fly
o Cable Flys
o Low-Level Cable Flys
o Machine Calf Raises
o Incline Calf Machine

Wed- Back
o Front Lat Pulldown
o Wide Grip Assisted Chins
o One-Arm Dumbbell Rows
o Close Grip V-Bar Pulldowns
o Deadlift

Thurs- Shoulders
o Lateral Raise Machine
o Arnold Presses
o Front Cable Raises
o Seated Bent-Over Dumbbell Laterals
o Barbell Shrugs
o Wheel Barrow Shrugs

Fri- Chest/ Calves
o Incline Bench Press
o Flat Dumbbell Fly
o Decline Bench Press
o Cable Flys
o Low-Level Cable Flys
o Calf Raise Machine
o Seated Calf Raises

Sat- Arms/ Forearms
o Rope Pull downs
o One-Arm Isolation Machine
o Dumbbell Triceps Extension
o Dumbbell Curls
o One-Arm Cable Reverse Pressdowns
o Barbell Preacher Curls
Forearms
o Cable Wrist Curls
o Reverse Cable Wrist Curls

Sun- Legs
o Leg Extensions
o Leg Press
o Leg Curls
o Calf Raise Machine
o Seated Calf Raises

Mon- Optional/ Recovery Day

week 2:

Tues- Chest/ Calves
o Flat Bench Press

o Machine Flys
o Incline Dumbbell Fly
o Cable Flys
o Low-Level Cable Flys
o Machine Calf Raises
o Incline Calf Machine

Wed- Back
o Front Lat Pulldown
o Bent-Over Barbell Row
o Seated Medium Grip Rows
o One-Arm Cable Rows
o Weighted Hyperextensions

Thurs- Shoulders
o Lateral Raise Machine
o Front Dumbbell Raises
o Side Cable Laterals
o Seated Barbell Presses
o Dumbbell Shrugs
o Wheel Barrow Shrugs

Fri- Chest/ Calves
o Incline Bench Press
o Machine Flys
o Flat Dumbbell Flys
o Cable Flys
o Low-Level Cable Flys
o Calf Raise Machine
o Seated Calf Raises

Sat- Arms/ Forearms
o Rope Pull downs
o One-Arm Isolation Machine
o Machine Triceps Pushdown
o Barbell Curls/21’s
o Skull Crushers
o Machine Preacher Curls
Forearms
o Dumbbell Wrist Curls
o Dumbbell Reverse Wrist Curls

Sun- Legs
o Leg Extensions
o Hack Squats
o Leg Curls
o Calf Raise Machine
o Seated Calf Raises

Mon- Optional/ Recovery Day

my main goal right now is to keep putting on mass and muscle. i know i need to be eating more, but i rarely feel hungry. i am currently 5'9 167 lbs empty. i would like to be up to 185 by july. feel free to leave some cc and give me some honest opinions. thanks bros

**madman911** · 03-24-2008, 01:24 AM

Looking at your pictures, your chest is probably your most developed body part, so I wouldn't work it twice per week. If I were you, I'd work your legs twice per week as they are your most underdeveloped body part.

You need to focus more on compound lifts: do rack deads on your back day, and squats on your leg day. Do them fresh and make sure you use loads that limit you to 6-10 reps. Your primary goal should be to add weight to the bar every time you do these core lifts.

Your shoulders are also a weak point, and your shoulder workout is not well constructed. Starting with isolation movements like front raise & lateral raise will just fatigue the muscle so you won't have optimal strength left for your presses. You should start you shoulder workout with a pressing movement, either dumbbell presses or barbell military (standing or seated), and then do raises, etc. to finish off.

Your diet needs some optimizing too. There's too much dependence on whey and carbo hit. It's hard to judge without knowing your exact macros, but just taking an educated guess, I'd say your carb intake might be a little low, your protein intake may be unnecessarily high, and your fat intake, particularly of EFA's, seems low. What is your target caloric intake and the macro breakdown of your current diet?

07-17-2007, 03:30 PM	#3
swoll New Member Join Date: May 2005 Posts: 17 Recipes: 0 Rep Power: 0	Re: bout to get goin' Current routine is: Mon- Chest/Tri Wed- Back/Bi Fri- Shoulders/ Legs I try to do some ab work the off days as well as get in atleast 1 run a week. Bubba- what do you suggest I do as for a bulk? Like I said I havent been as intense and dedicated as I wanted, but now I have access to a gym full time so its not a problem. I want to put on some serious weight...I would love to get up to 185-190

07-17-2007, 06:16 PM	#6
swoll New Member Join Date: May 2005 Posts: 17 Recipes: 0 Rep Power: 0	Re: bout to get goin' Chest/Tris Incline Bench 4x10 DB Flyes 4x10 Pec Deck 4x10 Dips 4x12-15 Rope Pushdown 4x10 Back/Bis DB Curls 4x10 BB Preacher Curls 4x10 Wide Grip Front Pulldowns 4x10 Machine Rows 4x10 Deadlift 4x10 Shoulders/Legs Arnold Press 4x10 DB Lateral Raises 4x10 Upright Rows 4x10 Squats 4x10-12 Leg Presses 4x10 2-48 gram protein shakes per day w/milk 1-multivitamin atleast a gallon of water per day...no pop only water and gatorade, but 3 nights a week excessive alcohol (college) i have CEE, but i havent been taking it. i understand that you need a lot of protein, a good multivitamin, water, maybe creatine, and a very demanding diet at the minimum. is there anything else that might help me during these beginning stages? the rest of my diet is sporadic...in general bad eating...usually not eating until lunch (1 or 2pm) and then a large meal at like 8 or 9pm. eat out like a few times a week (subway, blimpie, etc.) i have held back a lot of times when i see my friends gorging, but im not as strict as id like to be. basically ive lifted and wrestled in the past, but this would be my first thought of actually bodybuilding. i have the confidence, for me its just getting into that routine. once im started and going it becomes a priority. let me know what you guys think, i want to go at this the right way from the start.

07-17-2007, 08:03 PM	#7
madman911 Metamorphosizing Join Date: Sep 2005 Location: Boston Area Posts: 1,523 Recipes: 0 Rep Power: 60	Re: bout to get goin' I won't sugarcoat it: if you can't commit to a proper diet and eliminate the excessive alcohol consumption, then you aren't ready to be a bodybuilder. What you do when you're outside of the gym is even more crucial than what you do in the gym. Don't let your confidence blind you to the sacrifice and discipline required for success. If you think you can succeed inspite of your bad diet and excessive drinking, then you'll end-up like the hordes of college-age guys I see in my gym who are in there every day, but never make any progress. __________________ Millennium Sport Technologies Sponsored Athlete http://www.millenniumsport.net IMPC 2006 Novice Division Champ IMPC 2007 Open Division Champ Never underestimate the power of the bandana.

07-18-2007, 01:57 PM	#11
madman911 Metamorphosizing Join Date: Sep 2005 Location: Boston Area Posts: 1,523 Recipes: 0 Rep Power: 60	Re: bout to get goin' Alcohol reduces test levels and dehydrates you, resulting in decreased protein synthesis in the muscle... do not regularly binge drink whether bulking or cutting. Go ahead and let loose with the partying once a month, but I wouldn't do it more than that. If you feel the need to drink in order to be social, try Beck's premier light... it's only 64 cals and 2.5% alcohol. It's tought to catch a buzz off the stuff but at least you feel like you're part of the crowd without screwing yourself... just limit yourself to a six pack at the most. __________________ Millennium Sport Technologies Sponsored Athlete http://www.millenniumsport.net IMPC 2006 Novice Division Champ IMPC 2007 Open Division Champ Never underestimate the power of the bandana.

07-18-2007, 03:34 PM	#13
MacTech IronMassoholic Join Date: Mar 2007 Location: State of well being Posts: 439 Recipes: 0 Rep Power: 35	Re: bout to get goin' Good advice from bubba and madman. Heed it and you will succeed. IF you have to go out with your buds, which is fine, switch to drinking something else. If they make fun of you, so what, you will be the one laughing at them when you see their fat drunken ass sitting at the bar in 20 years, or maybe next year. I won't even get into the other many ramifications of drinking, especially if you are out clubbin' and driving. Friends don't make fun of their non-drinking friends!!! If they do, they just need to grow up. Take CEE, it certainly won't have an harm over what you have been subjecting yourself too. I take 5-7 grams of it a day.

03-24-2008, 01:24 AM	#16
madman911 Metamorphosizing Join Date: Sep 2005 Location: Boston Area Posts: 1,523 Recipes: 0 Rep Power: 60	Re: bout to get goin' Looking at your pictures, your chest is probably your most developed body part, so I wouldn't work it twice per week. If I were you, I'd work your legs twice per week as they are your most underdeveloped body part. You need to focus more on compound lifts: do rack deads on your back day, and squats on your leg day. Do them fresh and make sure you use loads that limit you to 6-10 reps. Your primary goal should be to add weight to the bar every time you do these core lifts. Your shoulders are also a weak point, and your shoulder workout is not well constructed. Starting with isolation movements like front raise & lateral raise will just fatigue the muscle so you won't have optimal strength left for your presses. You should start you shoulder workout with a pressing movement, either dumbbell presses or barbell military (standing or seated), and then do raises, etc. to finish off. Your diet needs some optimizing too. There's too much dependence on whey and carbo hit. It's hard to judge without knowing your exact macros, but just taking an educated guess, I'd say your carb intake might be a little low, your protein intake may be unnecessarily high, and your fat intake, particularly of EFA's, seems low. What is your target caloric intake and the macro breakdown of your current diet? __________________ Millennium Sport Technologies Sponsored Athlete http://www.millenniumsport.net IMPC 2006 Novice Division Champ IMPC 2007 Open Division Champ Never underestimate the power of the bandana.