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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Thread: need to get ripped in 3 months
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09-28-2008, 08:26 AM #1
need to get ripped in 3 months
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09-28-2008, 08:42 AM #2
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09-28-2008, 08:44 AM #3
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09-28-2008, 08:45 AM #4
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09-28-2008, 08:49 AM #5
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09-28-2008, 08:50 AM #6
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09-28-2008, 08:50 AM #7
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09-28-2008, 08:51 AM #8
"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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09-28-2008, 08:51 AM #9
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09-28-2008, 08:51 AM #10
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09-28-2008, 08:57 AM #11
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09-28-2008, 09:01 AM #12
no i dont, i actually "want" to and not "need" to. good point
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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09-28-2008, 09:02 AM #13
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09-28-2008, 09:11 AM #14
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09-28-2008, 09:18 AM #15
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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04-02-2017, 03:57 PM #16
Take RAW veggies and fruits.. (notice i say veggies and fruits, not fruits and veggies) and blend those motha suckas in a blender, with ice and kefir. Two of those per day.. minimum of a liter each time and chug. One for breakfast, and one for lunch. So much fiber, you'll have the most glorious dukes of your life. And better yet you'll be losing weight the healthy way, through your bowels, instead of trying to sweat the fat through your skin. So do that along with supplements, and lean meats, and high intensity workouts, your body will lean very quickly. And remember, don't cook any veggies! Always RAW
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04-02-2017, 04:25 PM #17
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