fjb2k1
07-22-06, 03:54 PM
So I got bucked naked this morning and jumped on the scale it read 189.4 lbs, I reached my goal in five weeks!
BTW im 6'2
On June 7th I weighed 169.6. I had just got back from Florida and had not been taking care of myself there. My average weight before florida was 175, while down there I actually managed to lose weight. That probably attributes to me being out in the sun all day( I was a lifeguard).
Rather then going to the gym and creating some BS routine, I went to wannabebig.com did my research and found this routine as well as diet info.
Monday:
Stiff-legged deadlift – 5 x 8/8/6/6/15*
Squats – 5 x 10/8/6/8*/8* --- Take a 5 minute rest between working sets.
Calf raises – 3 x 10/20*/20*
Wednesday:
Standing military press – 6 x 8/8/6/6*/4*/4*
Weighted dips – 3 x 10/10/10
Weighted chins– 3 x 10/8*/8*
Friday:
Deadlifts – 4 x 10/6/3/3*
Leg press – 5 x 10/8/10*/10*/10* --- Rest 5 minutes or more between working sets.
* sets with a star are taken until failure
Thats it! Only in the gym three days a week, and it gave me the best gains ever.
But the real work came outside the gym. I ate 4000 calories a day. I ate every 2.5 hours. My diet mostly consited of:
Peanut Butter Sandwiches on whole weat bread
%2 milk
Protien Shakes- (whey and %2 milk)
Scrambled Eggs
Tuna Sandwiched on whole wheat
a typical day would look like this:
meal 1: thick peanubutter sandwich, washed down with milk
meal 2: same
meal 3: 2 tuna sandwiches washed down with milk
meal 4: protein shake
meal 5:2 tuna sandwiches washed down with milk
meal 6: scrambled eggs on big wheat bagel
meal 7: protein shake
everyday rite befre i went to bed i made a big shake
12oz of milk
3 scoops of peanut butter
2 scoops of vanilla icecream
2.5 scoops of whey
1 bananna
sh1t is expensive, ~$100 a week, If i joined sams club probably wouldve been cheaper.
I also take 5 grams of creating monohydrate a day.
I cant stress how important your diet is, i wouldnt be were im at if I was eating BS food 2-3 times a day. The key is to eat clean and eat a lot. Thats it, I really dont pay attention to the ratios of carbs/protein/fat just made sure i was getting tons of protein
My new goal is to be at 205 by the end of August
My arms are swole my, and my quads have exploded.I have a little fat on my stomach from eating so much, other then that i'm lean. I rock the wife beater on the block daily now:thumbsup:
.
BTW im 6'2
On June 7th I weighed 169.6. I had just got back from Florida and had not been taking care of myself there. My average weight before florida was 175, while down there I actually managed to lose weight. That probably attributes to me being out in the sun all day( I was a lifeguard).
Rather then going to the gym and creating some BS routine, I went to wannabebig.com did my research and found this routine as well as diet info.
Monday:
Stiff-legged deadlift – 5 x 8/8/6/6/15*
Squats – 5 x 10/8/6/8*/8* --- Take a 5 minute rest between working sets.
Calf raises – 3 x 10/20*/20*
Wednesday:
Standing military press – 6 x 8/8/6/6*/4*/4*
Weighted dips – 3 x 10/10/10
Weighted chins– 3 x 10/8*/8*
Friday:
Deadlifts – 4 x 10/6/3/3*
Leg press – 5 x 10/8/10*/10*/10* --- Rest 5 minutes or more between working sets.
* sets with a star are taken until failure
Thats it! Only in the gym three days a week, and it gave me the best gains ever.
But the real work came outside the gym. I ate 4000 calories a day. I ate every 2.5 hours. My diet mostly consited of:
Peanut Butter Sandwiches on whole weat bread
%2 milk
Protien Shakes- (whey and %2 milk)
Scrambled Eggs
Tuna Sandwiched on whole wheat
a typical day would look like this:
meal 1: thick peanubutter sandwich, washed down with milk
meal 2: same
meal 3: 2 tuna sandwiches washed down with milk
meal 4: protein shake
meal 5:2 tuna sandwiches washed down with milk
meal 6: scrambled eggs on big wheat bagel
meal 7: protein shake
everyday rite befre i went to bed i made a big shake
12oz of milk
3 scoops of peanut butter
2 scoops of vanilla icecream
2.5 scoops of whey
1 bananna
sh1t is expensive, ~$100 a week, If i joined sams club probably wouldve been cheaper.
I also take 5 grams of creating monohydrate a day.
I cant stress how important your diet is, i wouldnt be were im at if I was eating BS food 2-3 times a day. The key is to eat clean and eat a lot. Thats it, I really dont pay attention to the ratios of carbs/protein/fat just made sure i was getting tons of protein
My new goal is to be at 205 by the end of August
My arms are swole my, and my quads have exploded.I have a little fat on my stomach from eating so much, other then that i'm lean. I rock the wife beater on the block daily now:thumbsup:
.