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  1. #1
    Registered User hogheads322's Avatar
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    Location: Monroe, Michigan, United States
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    Exclamation my new diet and workout in an attempt to enter first b.b. show at 38 any advice

    diet advice

    --------------------------------------------------------------------------------

    i was wondering if i could some toughts on my current diet. im 5'11'' and weigh 270 = or - 2 to 4 lbs. im 38 yrs old and would like to do my first show in oct. i would like to lose alot of fat and feel that i have given myself adaquet amount of time to do this. i have a good base of muscle and need to lose the fat and do some shaping. this is a natural show. here is my diet and current workout sched. i appreciate all feedback.

    #1 5 egg whites 1 whole egg f.f. cheese slice, 1/2 cu. oats with tbls. of nat peanut butter and cinnamon.

    #2 whey protein drink with tbl. p.b. (afterworkout)

    #3 6 oz. chicken breast, 1 small yam and cup of broc****

    #4 Lean turkey burger slice f.f. cheese on whole weat bread 1 slice small salad with f.f dressing

    #5 cup of cottage cheese or can of tuna with apple

    #6 protein drink on my way home from work before bed (work Midnights)

    * i substitute brown rice for yams at times and may change the food around and use no salt green beans
    ** min. gallon of water a day
    ***a cheat day on fri or sat


    workout is 3 on 1 off
    day 1 chest and tri
    incline on smith machine 4-5 sets work up to 295lbs on set 4 and 5 for 3-5 reps
    flat bumbell presses 3-4 sets 100lb. to failure each set
    cable crossovers 3 sets for 8-10 reps.
    does not include warmup sets.

    tri's- 3-4 sets of close grip bench press start at 135 and last set is 185
    * cant do nosebusters elbow issue
    "v" bar press downs 3 sets heavy as possible
    rope pressdowns 3 sets
    3 sets bench dips

    day 2 back and bi's

    deadlifts 4 sets 10@ 225 go to 405 for 2-4 reps
    bentover rows smith machine 3 sets 185 8-10 reps
    lat pull downs wide grip to front 3 sets 8-10
    lat pulldowns "v" handle 3 sets 8-10
    straight bar pulldowns 3 sets 8-10

    biceps
    staright bar 4 sets 65 lbs to 95 lbs. to max reps
    preacher curls 3 sets 75lbs 8-10 reps
    cable curls french bar 3 sets max out
    cable conncentration curls 3 sets max

    day3
    shoulders
    military press smith 4 sets 135 to 225 on sets 3 and 4
    dumbell press3 sets 70lbs @10 reps go heavier each set until i can do only 4 reps
    side lateral raises 3 sets 30lbs. 10 reps
    barbell shrugs 4 sets 10@225 10@275 6-8 for sets 3 and 4 315lbs
    dumbell shrugs side 3 sets @80-100 lbs. max reps

    day 4 just cardio hiit training 5 min. warmup sprint for 20 sec. jog for 40 8 reps. finish bay walking at fast pace for remainder of 20 min. this is done everyother day. and 30 min of moderate cardio done on other days 5 to 6 days a week

    day 5 is legs ( my weakest exercise is squat, broke my leg in 12 places in 89 and 8 places in 90 not alot of confidence in this exercise.)

    squat 4 sets starting at 135 for 10 reps and last set is 225 for max (4-6)
    leg presses 4 sets first is moderate and the rest is heavy as possible for 6-8 reps ( able to go much heavier in this one)

    superset extensions and hamstring curls for 3 sets 8-10 reps
    calves 5-6 sets standing calf raises
    *when doing presse i finish each set with toe raises on presses

    i then reapet the cycle over again two more sessions and a day off.

    i again thank you all for any advice.
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  2. #2
    Registered User hogheads322's Avatar
    Join Date: Nov 2006
    Location: Monroe, Michigan, United States
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    either im a boring writer or i just cant get any advice on this plan of attack on my body. or maybe i know more than i realized i did, but i doubt thats the situation. HELP
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