returningchamp
Don Juan
- Joined
- Dec 19, 2006
- Messages
- 62
- Reaction score
- 1
I know that's not really that great. (i'm 170). But in 3 months. I've went from 160 to 170 body weight; and 145 (seriously) to 200 bench.
Just going to share what I do because it's quite simple. I'm no expert, all that i've learned - i've learned from reading. All that i do - i do because i got results out of it (or enjoyed doing it over something similar.)
- First off, i eat a lot now; 3500 calories. 6-7 times day, I cook almost all my meals for the week on Sunday. I eat a lot of ground beef/peppers/onion based meals - those 3 things together taste really good to me. I eat 80/20 beef and i don't drain it because im quite poor right now and need the most calories for my buck. I go through about 6 lbs of hamburger a week right now. + the other protein sources - chicken, eggs, fish, etc. I am not obsessive about my Pro/Carbs/Fat being perfect.
- Every Monday I do bench press. On this day - I'm extremely serious and intense only focusing on my goal. I currently do not have a gym membership, because im getting out of debt. I have my dads old 1960 weight bench. IT does it's job. But because of this - this is the only real core exercise i can do (as in it's the only BIG 3 I can do). I've read the whole Max-OT Ebook, as Well as Natural Anabolic books by the muscle nerd guy. From these - i've learned what's also taught here - low reps, high weight is how i can gain strength the fastest. So I try to do 5 lbs every 2 weeks. Even if i can only get 1 rep up - i make it a point to do 5 lbs. more! Today (after my warmup reps) i did 190X4 (2 times)... then 200X1 (6 sets; i tried to do X2 on the last set but failed)... Believe it or not - next week my body should be able to reach 200X2-3 reps.
Tues, Thursday - I shoot baskets by myself (or with a friend) at the park for a hour.
Wed - I walk to the park - do 8 pullups on the monkey bars. wait 2 minutes. do 8 chinups. wait 2 minutes. Do 10 dips. repeat 3 times each. Then i run home (.5 miles). When i started doing this I could only do 4 pullups & 3 chinups at a time....
Friday - I do P90X abs program (ab ripper X - 350 ab exercises in 14 minutes). and that's it.
Saturday - I play pickup games at a local basketball pickup game park. Sometimes i play 3-4 hours. Because of this - I eat and drink WHATEVER i want on this day (and friday night). I might consume 5000-6000 calories on this day.
---
Notes:
- I shoot baskets because i find regular cardio to be boring.
- I'm pretty horrible at basketball though; but that's not the point =)
- I was using creatine. But i believe the amount of beef i consume makes it worthless so i stopped buying it. I eat 6-8 lbs a week - can anyone confirm if this is about 5 grams of creatine a day? how much does a lbs of beef have in it?
- The only supplements i currently take - are vitamins and protein powder.
- Once school starts back - i will be back in a normal gym. But for the last 3 months - i've been doing this + other stuff (some weeks - i'll do MMA workouts, sandbag workouts, or do the whole p90x workout instead of the basketball/park workout... but a Always do the bench press )
- I'm at 11% body fat right now, and I Started at 11%. So i haven't reduced it any BUT i've also put on 10 lbs. --- I can't notice the difference much when looking at myself in the mirror, but i can notice that i don't look so damn skinny in pictures now... I have HUGE HEAD and it's NEVER fit my body... So i hope at 200 - it won't be so noticeable.
- ON days i have sex - i don't do cardio - i get enough from the sex =)
- I've been working out for 2 years now, but have always done high reps and been content staying around 160. I decided 3 months ago - that was not good enough.
---
MY BIGGEST PROBLEM when is came to gaining weight WAS NOT that i have a high metabolism (which is what i used to tell people). My biggest problem was that i was not eating enough calories to gain weight. I know I do a lot of cardio now - but i eat so much that i'm still able to gain.
---
Im interested in any other really good barbell exercises that i can do on a flat bench to perhaps do on Friday.
Just going to share what I do because it's quite simple. I'm no expert, all that i've learned - i've learned from reading. All that i do - i do because i got results out of it (or enjoyed doing it over something similar.)
- First off, i eat a lot now; 3500 calories. 6-7 times day, I cook almost all my meals for the week on Sunday. I eat a lot of ground beef/peppers/onion based meals - those 3 things together taste really good to me. I eat 80/20 beef and i don't drain it because im quite poor right now and need the most calories for my buck. I go through about 6 lbs of hamburger a week right now. + the other protein sources - chicken, eggs, fish, etc. I am not obsessive about my Pro/Carbs/Fat being perfect.
- Every Monday I do bench press. On this day - I'm extremely serious and intense only focusing on my goal. I currently do not have a gym membership, because im getting out of debt. I have my dads old 1960 weight bench. IT does it's job. But because of this - this is the only real core exercise i can do (as in it's the only BIG 3 I can do). I've read the whole Max-OT Ebook, as Well as Natural Anabolic books by the muscle nerd guy. From these - i've learned what's also taught here - low reps, high weight is how i can gain strength the fastest. So I try to do 5 lbs every 2 weeks. Even if i can only get 1 rep up - i make it a point to do 5 lbs. more! Today (after my warmup reps) i did 190X4 (2 times)... then 200X1 (6 sets; i tried to do X2 on the last set but failed)... Believe it or not - next week my body should be able to reach 200X2-3 reps.
Tues, Thursday - I shoot baskets by myself (or with a friend) at the park for a hour.
Wed - I walk to the park - do 8 pullups on the monkey bars. wait 2 minutes. do 8 chinups. wait 2 minutes. Do 10 dips. repeat 3 times each. Then i run home (.5 miles). When i started doing this I could only do 4 pullups & 3 chinups at a time....
Friday - I do P90X abs program (ab ripper X - 350 ab exercises in 14 minutes). and that's it.
Saturday - I play pickup games at a local basketball pickup game park. Sometimes i play 3-4 hours. Because of this - I eat and drink WHATEVER i want on this day (and friday night). I might consume 5000-6000 calories on this day.
---
Notes:
- I shoot baskets because i find regular cardio to be boring.
- I'm pretty horrible at basketball though; but that's not the point =)
- I was using creatine. But i believe the amount of beef i consume makes it worthless so i stopped buying it. I eat 6-8 lbs a week - can anyone confirm if this is about 5 grams of creatine a day? how much does a lbs of beef have in it?
- The only supplements i currently take - are vitamins and protein powder.
- Once school starts back - i will be back in a normal gym. But for the last 3 months - i've been doing this + other stuff (some weeks - i'll do MMA workouts, sandbag workouts, or do the whole p90x workout instead of the basketball/park workout... but a Always do the bench press )
- I'm at 11% body fat right now, and I Started at 11%. So i haven't reduced it any BUT i've also put on 10 lbs. --- I can't notice the difference much when looking at myself in the mirror, but i can notice that i don't look so damn skinny in pictures now... I have HUGE HEAD and it's NEVER fit my body... So i hope at 200 - it won't be so noticeable.
- ON days i have sex - i don't do cardio - i get enough from the sex =)
- I've been working out for 2 years now, but have always done high reps and been content staying around 160. I decided 3 months ago - that was not good enough.
---
MY BIGGEST PROBLEM when is came to gaining weight WAS NOT that i have a high metabolism (which is what i used to tell people). My biggest problem was that i was not eating enough calories to gain weight. I know I do a lot of cardio now - but i eat so much that i'm still able to gain.
---
Im interested in any other really good barbell exercises that i can do on a flat bench to perhaps do on Friday.
