Current Workout Routine/Food

[I_Spits_Da_Truth]

since i've been asked for the info a few times

stats:

26 years old
222lbs
been working out for 7 years (last 3-4 more regularly)
not sure of body fat
don't know any measurements
typically spend 70-80 minutes working out 4 times/week


Training splits:


Back/tri:

(Back)
DB rows
close grip pulldowns
wide grip pulldowns
deadlifts

(tricep)
weighted dips
skull crushers on flat bench
close grip bench


Chest/BI

(chest)
flat DB press
incline DB press
DB flies

(bicep)
concentration curls
barbell curl
hammer curl


(Leg)

squats
leg press
hamstring curl
leg extensions

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

Here is some of the foods i eat:

chicken breast
lentils
brown rice
1/2% milk
12 grain bread
natural pb
turkey
oatmeal
eggs
a lot of water
fruit smoothies

info for the foods can be easily found on http://www.nutritiondata.com/

[Dress]

Here is some of the foods i eat:

chicken breast
lentils
brown rice
1/2% milk
12 grain bread
natural pb
turkey
oatmeal
eggs
a lot of water
fruit smoothies

info for the foods can be easily found on http://www.nutritiondata.com/

How strict are you with eating these foods? Is this ALL you eat day in and day out? If not, what else do you eat and how often?

[andre patton]

i'd say you were around 8 percent.

this dude is a professional bodybuilder so he knows his shiit with percentages (bf scales, and even calipers arent as accurate when the levels are this low)

http://www.ur-ban.com/bodyfat/8.jpg

He's 7-9 in that pic and thats about the same type of ab definition and vascularity you have, from what i remember.


you gotta be way more detailed with that routine though.

how many sets? how many reps per set? how much rest in between sets? how much rest between exercises? are there warm up sets, or all heavy sets?

and on your diet: how many calories do you eat a day? whats your p/c/f breakdown percentage?

do you ever do any cardio? what supplements, if any, do you normally take? what supplements have you taken in the past that you've seen good gains from?

[I_Spits_Da_Truth]

i'd say you were around 8 percent.

this dude is a professional bodybuilder so he knows his shiit with percentages (bf scales, and even calipers arent as accurate when the levels are this low)

http://www.ur-ban.com/bodyfat/8.jpg

He's 7-9 in that pic and thats about the same type of ab definition and vascularity you have, from what i remember.


you gotta be way more detailed with that routine though.

how many sets? how many reps per set? how much rest in between sets? how much rest between exercises? are there warm up sets, or all heavy sets?

and on your diet: how many calories do you eat a day? whats your p/c/f breakdown percentage?

do you ever do any cardio? what supplements, if any, do you normally take? what supplements have you taken in the past that you've seen good gains from?

lol damn you broke it down. I'll have to type up a reply in a while but i'll definitely respond.

[I_Spits_Da_Truth]

How strict are you with eating these foods? Is this ALL you eat day in and day out? If not, what else do you eat and how often?

I'd say those are the main foods, with little variation. I know it's kinda mean....but you get used to it after a while

[The Usual Suspect]

oh ****, you from ypsi :laugh:

i went to that strip club **** a few nights ago, deja vu or some ****

[Mister Discotheque]

The food is the hardest part for me. I'm gonna try a zig-zag diet (eat regular for 5 days, super low to no carb on the weekends when I can just cook meat)

[I_Spits_Da_Truth]

oh ****, you from ypsi :laugh:
i went to that strip club **** a few nights ago, deja vu or some ****


hahahaaa i heard that one isn't about $hit. The only club i've been to is Omar's and that was like 3 years ago. I got pulled over cause i had my headlights off (forgot to turn them on) but the cop was cool as hell. He said, "I understand...you had all that ass/titties in your face and you just forgot" lol. Young white dude.

[7:30femmefatale]

I'd say those are the main foods, with little variation. I know it's kinda mean....but you get used to it after a while
you do get used to it, but GOD, living that way makes eating such a joyless thing. i love food too much, i need to be able to mix it up some.

[I_Spits_Da_Truth]

you do get used to it, but GOD, living that way makes eating such a joyless thing. i love food too much, i need to be able to mix it up some.


hahaaaa, i cheat from time to time. It's no longer a chore for me. I gotta keep my sanity

[shotta]

hahaaaa, i cheat from time to time. It's no longer a chore for me. I gotta keep my sanity


I just styled on you, I had one more grain added to my bread. What you know bout that 13 grain bread

[khalid a.k.a Genocide]

Wuts up, I_spit? I haven't posted here in a good while. But I do lurk from time to time. Im also on my last week of time off from the gym. I basically took 4 weeks off in order to rest my body. I felt like my body was needing a good rest, feel fresh and ready to pound on the weights once again. I already miss the iron dungeon.

While I was not training, I kept a fairly well balanced eating regimen. didn't stray away to much from what I normally eat. My weight is about the same(about 230lbs), don't really know about my body fat.

When I start back up in the gym next week, my workouts will be focused on increasing my overhead lifts(shoulder press) for the first two to three months. Of course, this only means that I'll be mainly just upping the weights for shoulder pressing exercises(DB and BB shoulder press, jerk). I'll take it easy on legs, back, chest, arms. won't go heavy on compound lifts (only overhead lift-I do consider overhead lift as a compound lift)

[andre patton]

khalid...if you also got some pics of your chest/arms/shoulders with no shirt on (no homo) then i could give you a pretty accurate measure of your bf%. i have a pretty accurate scale because i watch a ton of body builders and pay attention to their percentages.