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  1. #1
    Registered User kitkat12012's Avatar
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    need to get ripped in 3 months

    i wanna get that nice lookin ripped beach body by december and i was wondering if any of you guys has some suggestions

    for supplements, i'm currently taking six star muscle whey protein once a day, twice on workout days. i'm also taking those six star muscle creatine pills twice a day

    i started going to the gym a year ago, but i wasn't very serious, i was just doing some simple stuff, and with no supplements

    i started to become serious and started taking whey protein like 4 months ago, i scheduled and split my workouts and started reading articles about good forms and stuff




    for my workout, here's what i'm currently doing:

    monday:
    - chest
    - bench press, 4 sets, 12-10-8-4 reps starting at about 50% max and increasing by 10lbs per set
    - incline bench, 3 sets of 8
    - flyes, 3 sets of 8
    - decline bench, 3 sets of 8
    - back
    - pull ups (machine assisted) 3 sets of 8
    - lat pulls 3 sets of 8
    - straight arm pulldowns 3 sets of 8
    - dumbell rows 3 sets of 8

    wednesday:
    - shoulders/traps
    - military press 3 sets of 8
    - dumbell shoulder 3 sets of 8
    - delt raises 3 sets of 8
    - shrugs 3 sets, 10-8-6 reps
    - tris
    - pulldowns 3 sets of 8
    - skull crushers 3 sets of 8
    - kickbacks 3 sets of 8
    - bis
    - dumbell bi curls 3 sets of 8
    - barbell bi curls 3 sets of 8
    - preacher curls 3 sets of 8

    friday:
    - legs:
    - squats 3 sets of 8
    - leg extensions 3 sets of 8
    - lounges 3 sets of 8
    - standing calves 3 sets of 8
    - seated calves 3 sets of 8


    i also do abs and cardio MWF

    - cardio
    - 15 mins running on threadmill
    - abs
    - ab twisting thing (note sure of the name) 2 sets of 25
    - weighted situps on a decline bench 4 sets of 12
    - dumbell side bends 3 sets of 12
    - weighted leg pullups 4 sets of 12
    - ab crunch machine 3 sets of 8





    just wondering if you guys have any suggestions that could help

    i only have mwf as my workout days because i have a hectic schedule


    thanks
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  2. #2
    Banned patv's Avatar
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    what's your diet like?
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  3. #3
    I drop vagina panties. Wintermule's Avatar
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    No, you don't "need" to get "ripped" in 3 months.
    I rep back 1,000+.

    o me so strong..

    Workout Journal:

    http://forum.bodybuilding.com/showthread.php?t=108859061

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  4. #4
    Registered User cablespy's Avatar
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    if your diet's in check, you might also want to add fat burners. choose your poison.
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  5. #5
    oh werrddd dirtypunk28's Avatar
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    good luck....
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  6. #6
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    Make sure you consume less than 1600cals a day.
    I'm assuming you're not fat, so a good addition to your supplement list would be Lean Xtreme.
    Lift, Grow, Conquer.
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  7. #7
    Registered User thegreatphenom's Avatar
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    Your routine is solid for a beginner. When you get two months in, devote each day to specific body parts. Like

    Monday: Legs/Chest
    Tues: Biceps/Triceps/ Calves

    etc.
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  8. #8
    Banned nutsy54's Avatar
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    "Ripped" means less bodyfat. So the first question is. . . Do you have enough underlying muscle mass to actually look decent after a cut? "Ripped abs" aren't impressive if the rest of your body looks like a popsicle stick man

    A safe and effective goal is 1-2 pounds loss per week. Without knowing your current stats, there's no way to know if you goal is reasonable. From your current diet & workout routine, a 500 calorie per day difference (less eating and/or more exercise) will lead to one pound lost per week.

    The above "assumes" you're looking to cut. But, as noted, there's no way to know if you can get "ripped", or whether that means Cutting or Bulking, without knowing your current stats - Height, weight, bodyfat just for starters.
    Last edited by nutsy54; 09-28-2008 at 08:58 AM.
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  9. #9
    I drop vagina panties. Wintermule's Avatar
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    Originally Posted by thegreatphenom View Post
    Your routine is solid for a beginner. When you get two months in, devote each day to specific body parts. Like

    Monday: Legs/Chest
    Tues: Biceps/Triceps/ Calves

    etc.
    Uh?
    I rep back 1,000+.

    o me so strong..

    Workout Journal:

    http://forum.bodybuilding.com/showthread.php?t=108859061

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  10. #10
    Registered User echoareone's Avatar
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    Originally Posted by J_Flow View Post
    Make sure you consume less than 1600cals a day.
    I'm assuming you're not fat, so a good addition to your supplement list would be Lean Xtreme.
    If he's not trying to cut (which he SHOULD NOT BE if he isn't fat), then 1600 calories is way too low.
    The strongest weak guy you'll ever meet.
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  11. #11
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    Originally Posted by echoareone View Post
    If he's not trying to cut (which he SHOULD NOT BE if he isn't fat), then 1600 calories is way too low.
    I assume he's trying to cut since he said he wants to be ripped...
    Lift, Grow, Conquer.
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  12. #12
    Registered User kitkat12012's Avatar
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    Originally Posted by Wintermule View Post
    No, you don't "need" to get "ripped" in 3 months.

    no i dont, i actually "want" to and not "need" to. good point



    Originally Posted by nutsy54 View Post
    "Ripped" means less bodyfat. So the first question is. . . Do you have enough underlying muscle mass to actually look decent after a cut? "Ripped abs" aren't impressive if the rest of your body looks like a popsicle stick man
    not really.


    my original plan was to bulk up till about mid november, then cut as much as i can till mid december

    that's why i'm currently not watching my diet, i'm just eating as much meat and carbs as possible




    you guyst think its possible?
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  13. #13
    Unleashed Berserker_Titan's Avatar
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    I'd bulk all the way till January, then cut after February.
    It's really easy to cut (at least for me)
    Lift, Grow, Conquer.
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  14. #14
    Registered User kitkat12012's Avatar
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    Unhappy

    Originally Posted by J_Flow View Post
    I'd bulk all the way till January, then cut after February.
    It's really easy to cut (at least for me)

    yeah i also think i need more time but i'm gonna be going to the beach this december
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  15. #15
    Unleashed Berserker_Titan's Avatar
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    Originally Posted by kitkat12012 View Post
    yeah i also think i need more time but i'm gonna be going to the beach this december
    oh I see...
    well, you COULD cut in november, intense ****, without loosing lean mass of course, then afterwards do this- Shredded in six days

    I highly recommend Lean Xtreme. Great for recomp.
    Lift, Grow, Conquer.
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