Ripptoes and diet... needed so look over to see if a good plan

[domino44]

I have been on ripptoes before and though i am not the typical guy for the program, at 6'2'' 255lbs, I have found that the idea behind it works great for me to increase size and strength.
I am starting a 12 week cycle on the program and am including a general diet plan for the 1st time to help lose BF. Any ideas or tweeks that you can come up with would be great.

my strength program looks like this. i have modiefied it over time and add some arms since i have been on the program for awhile.

Monday
15 min interval running on a treadmill 1 min walk/ 1 min run
squats 1x10 warm up 3x5 heavy
bench 1x10 warmup 3x5 heavy
BOR 1x10 warmup 3x5 heavy
dips 3x10
pushups 3x20
pushdowns 3x15

Tuesday

2-mile run (building my way up to 4 miles)
P90X abs work out

Wednsday
15 min interval
squats 1x10 warm up 3x10 medium wieght
push press 1x10 warmup 3x5 heavy
deads 1x10 warm up 1x5X50%, 1x5x75%, 1x5x90%( last set i reset every rep)
Chins 3X10
bbcurls 3x10
preacher curls 3x15

Thursday
2mile run
P90X Core workout

Friday
15 min interval
squats 1x10 warm up 3x5 heavy
bench 1x10 warmup 3x5 heavy
BOR 1x10 warmup 3x5 heavy
pull up 3x10
dips 3x10
EZbar curl superset with skulls 3x10

Saturday
3 mile run

diet
(more of guidlines i plan to follow)

1. reduce Calories to 2800 (260*12 is like 3100 way to much to try and eat)
2. drink a gallon and half of water a day
3. 2+ serving of fruit and veggies
4. 1g protien to 1lb BW
5. no fast food (subway and arby's if i have to get somthing quick)
6. work out with weights 3x per week
7. run 3x per week
8. eat a bigger breakfest with meals getting smaller thoughout the day
9. no carbs after 6
10. protein shacks after workouts


Add ons
i take hydoxycut
i use BSN products no-xplode, syntha-6, and cellmass (thinking of adding nytrix)
i am in the military so i have to pass a PT test of 2-mail run, 2 min pushups and 2 min situps

like i said any suggestions and/or advice would be great.

[gainin_muscle]

Here's my suggestions for you...

This is where so many people fail...You need to have a plan for what to do next when the results start to slow. Are you going to add cardio, decrease calories, etc. Because the body adapts very quickly to the same protocol.

You should monitor your progress on a weekly basis and make small changes to your program when the results start to slow. Have a plan before you start as to what changes you will make. You'll be much more successful that way.

I have been on ripptoes before and though i am not the typical guy for the program, at 6'2'' 255lbs, I have found that the idea behind it works great for me to increase size and strength.
I am starting a 12 week cycle on the program and am including a general diet plan for the 1st time to help lose BF. Any ideas or tweeks that you can come up with would be great.

my strength program looks like this. i have modiefied it over time and add some arms since i have been on the program for awhile.

Monday
15 min interval running on a treadmill 1 min walk/ 1 min run
squats 1x10 warm up 3x5 heavy
bench 1x10 warmup 3x5 heavy
BOR 1x10 warmup 3x5 heavy
dips 3x10
pushups 3x20
pushdowns 3x15

Tuesday

2-mile run (building my way up to 4 miles)
P90X abs work out

Wednsday
15 min interval
squats 1x10 warm up 3x10 medium wieght
push press 1x10 warmup 3x5 heavy
deads 1x10 warm up 1x5X50%, 1x5x75%, 1x5x90%( last set i reset every rep)
Chins 3X10
bbcurls 3x10
preacher curls 3x15

Thursday
2mile run
P90X Core workout

Friday
15 min interval
squats 1x10 warm up 3x5 heavy
bench 1x10 warmup 3x5 heavy
BOR 1x10 warmup 3x5 heavy
pull up 3x10
dips 3x10
EZbar curl superset with skulls 3x10

Saturday
3 mile run

diet
(more of guidlines i plan to follow)

1. reduce Calories to 2800 (260*12 is like 3100 way to much to try and eat)
2. drink a gallon and half of water a day
3. 2+ serving of fruit and veggies
4. 1g protien to 1lb BW
5. no fast food (subway and arby's if i have to get somthing quick)
6. work out with weights 3x per week
7. run 3x per week
8. eat a bigger breakfest with meals getting smaller thoughout the day
9. no carbs after 6
10. protein shacks after workouts


Add ons
i take hydoxycut
i use BSN products no-xplode, syntha-6, and cellmass (thinking of adding nytrix)
i am in the military so i have to pass a PT test of 2-mail run, 2 min pushups and 2 min situps

like i said any suggestions and/or advice would be great.

[domino44]

thanks for the advice..... on my lifting i increase the wieght i lift each workout following the riptoes program guidlines, resetting as needed to keep making gains, my running i increase speed of treadmill each week to keep same level on intesity, and i am trying to drop my 1 mile time to under 7 min while increasing my distance as needed.
on the diet not really sure how to tweek it very much , it's more of guide lines and not really sure if besides drop cals what else i could do....

[rock201]

I just want to say this program isn't really Rippetoe's any more. Don't expect the usual jumps in strength. Good luck.

[domino44]

i know ... i was trying to get that across that i had found that the basics from ripptoes worked for me but that i had modified it since i had been on it for awhile. the lifts and progression is still ripptoes but ya anyone reading this should not think this is the offical ripprtoes/ ripptoes far more simple, with no arms, and less cardio, and the diet is way diff... but if you are new to lifting ripptoes is the way to go... i had amazing results from it.... and your arms will grow by following it.

[zephed56]

How the hell can you do a legitimately heavy 3x5 session of squats after intervals? Put that **** after squats somewhere.

Also, do your cleans instead of rows.

[domino44]

good point on the intervals......i got caught up thinking about fat loss and somehow that point escpaed me... thanks.... i'll move them to the end of the work out...

can't do cleans.. don't know how... never found someone who could show me...

[domino44]

anything else??

[zephed56]

good point on the intervals......i got caught up thinking about fat loss and somehow that point escpaed me... thanks.... i'll move them to the end of the work out...

can't do cleans.. don't know how... never found someone who could show me...

I have passable form and no one ever taught me a thing. Just buy Starting Strength or get the DVD.

Also, you gotta learn them from the hang position first.

[C.Roy]

I have been on ripptoes before and though i am not the typical guy for the program, at 6'2'' 255lbs, I have found that the idea behind it works great for me to increase size and strength.
I am starting a 12 week cycle on the program and am including a general diet plan for the 1st time to help lose BF. Any ideas or tweeks that you can come up with would be great.

my strength program looks like this. i have modiefied it over time and add some arms since i have been on the program for awhile.

Monday
15 min interval running on a treadmill 1 min walk/ 1 min run
squats 1x10 warm up 3x5 heavy
bench 1x10 warmup 3x5 heavy
BOR 1x10 warmup 3x5 heavy
dips 3x10
pushups 3x20
pushdowns 3x15

Tuesday

2-mile run (building my way up to 4 miles)
P90X abs work out

Wednsday
15 min interval
squats 1x10 warm up 3x10 medium wieght
push press 1x10 warmup 3x5 heavy
deads 1x10 warm up 1x5X50%, 1x5x75%, 1x5x90%( last set i reset every rep)
Chins 3X10
bbcurls 3x10
preacher curls 3x15

Thursday
2mile run
P90X Core workout

Friday
15 min interval
squats 1x10 warm up 3x5 heavy
bench 1x10 warmup 3x5 heavy
BOR 1x10 warmup 3x5 heavy
pull up 3x10
dips 3x10
EZbar curl superset with skulls 3x10

Saturday
3 mile run

diet
(more of guidlines i plan to follow)

1. reduce Calories to 2800 (260*12 is like 3100 way to much to try and eat)
2. drink a gallon and half of water a day
3. 2+ serving of fruit and veggies
4. 1g protien to 1lb BW
5. no fast food (subway and arby's if i have to get somthing quick)
6. work out with weights 3x per week
7. run 3x per week
8. eat a bigger breakfest with meals getting smaller thoughout the day
9. no carbs after 6
10. protein shacks after workouts


Add ons
i take hydoxycut
i use BSN products no-xplode, syntha-6, and cellmass (thinking of adding nytrix)
i am in the military so i have to pass a PT test of 2-mail run, 2 min pushups and 2 min situps

like i said any suggestions and/or advice would be great.

First off, hopefully you're doing the cardio after your weight training?
Second, Wasn't Hydroxycut all over the news for like liver problems, and heart problems or some ****? (I would drop it either way, it won't help anything)
Third, I don't see the point in all these different variations of creatine, I say drop the Cellmass, stick to ol' reliable... Creatine monohydrate all the way, cheap and effective. (Seeing as taking Cellmass you won't be noticing any difference, besides your wallet size)
Last, don't bother with Nitrix, it does nothing.

[tonni]

Intervals work OK. but I find you blow to much weight to fasts ( hence muscle loss ) . Keeping my diet in check and low impact cadio for 30 min. at the end of my weight training session ( incline walk on the treadmill ) helps keep the body fat low...

[Typhus]

I have been on ripptoes before and though i am not the typical guy for the program, at 6'2'' 255lbs, I have found that the idea behind it works great for me to increase size and strength.
I am starting a 12 week cycle on the program and am including a general diet plan for the 1st time to help lose BF. Any ideas or tweeks that you can come up with would be great.

my strength program looks like this. i have modiefied it over time and add some arms since i have been on the program for awhile.

Monday
15 min interval running on a treadmill 1 min walk/ 1 min run
squats 1x10 warm up 3x5 heavy
bench 1x10 warmup 3x5 heavy
BOR 1x10 warmup 3x5 heavy
dips 3x10
pushups 3x20
pushdowns 3x15

Tuesday

2-mile run (building my way up to 4 miles)
P90X abs work out

Wednsday
15 min interval
squats 1x10 warm up 3x10 medium wieght
push press 1x10 warmup 3x5 heavy
deads 1x10 warm up 1x5X50%, 1x5x75%, 1x5x90%( last set i reset every rep)
Chins 3X10
bbcurls 3x10
preacher curls 3x15

Thursday
2mile run
P90X Core workout

Friday
15 min interval
squats 1x10 warm up 3x5 heavy
bench 1x10 warmup 3x5 heavy
BOR 1x10 warmup 3x5 heavy
pull up 3x10
dips 3x10
EZbar curl superset with skulls 3x10

Saturday
3 mile run

diet
(more of guidlines i plan to follow)

1. reduce Calories to 2800 (260*12 is like 3100 way to much to try and eat)
2. drink a gallon and half of water a day
3. 2+ serving of fruit and veggies
4. 1g protien to 1lb BW
5. no fast food (subway and arby's if i have to get somthing quick)
6. work out with weights 3x per week
7. run 3x per week
8. eat a bigger breakfest with meals getting smaller thoughout the day
9. no carbs after 6
10. protein shacks after workouts


Add ons
i take hydoxycut
i use BSN products no-xplode, syntha-6, and cellmass (thinking of adding nytrix)
i am in the military so i have to pass a PT test of 2-mail run, 2 min pushups and 2 min situps

like i said any suggestions and/or advice would be great.

Would it not be better to do 5mins rowing machine before lifting and warmups like

40%x5
60%x5
80%x2

Instead of one set of ten reps at a single weight?