can someone help me with a cutting program

[Sexual]

I'm a math retard. I weigh 180 lbs and 6'0". I'm going to try and do the calorie cutting but I'm not sure if I can keep my calorie/carb/protein/fat numbers recorded.

Also help with bulking, if I work out on Mon. Wed. and Fri. can someone start me off with chest/back/legs/bis/tris/delts/traps (calves/abs/forearm too) program so I can get used to which to do on which day, I won't need explainations of what lifts cause I know them all, just which muscle on which day- thanks so much! ....

 

[undesputable]

so let me get this straight....youre asking us to keep track of your calories,carbs, proteins, fat numbers, your work outs, and days that you work and tell you what to work on what day?

well you can go to a gym like bally or 24 hours fitness....and then you can get a trainer for about $50/session. and even like that he wont keep your calories, carbs, protein and fat numbers....youre the only one that can do that.....

 

[prosemont]

Go to www.calorieking.com for information on calories and food content and that site has a food diary where you can record your intake.

Regarding your workout, if you're working out just three times a week, people will differ on the break down of body parts and you may even want to mix up the body parts after several weeks, but here is one example:

Mon: Chest, shoulders, triceps (pushing exercises)

Wed: Legs

Fri: Back, biceps, forearms (pulling exercises)


Good luck.

 

[Sexual]

No no

On Diesel's post he gave an example on basically the amount of calorie/carb/protein/fat you should consume each day, and I was wondering if anyone could give a rough number for the average person. I've read most of the post but it's a bit confusing from all the mixed examples and conversations.

Thx prosemont that helped a lot.

I'm guessing....
delts & traps go on Monday with pushing, but maybe I should mix it up because that is a lot of muscles to work at once.

Also on Diesel's bulking program, he mentions eight reps is too many and four reps isn't enough in a set. I understand this, but when he says like 10 sets for back, is that in one workout session? Thx again

 

[semag]

Yeah, D means 10 work sets in your workout.

There's a thread around here where he explains it, but I'll give you the gist.

1) warm up, do about 7-10 at like 50-60% of your work sets, then like 5-7 at like 75%... etc. in the end you hit about 15-20 reps before you start your workout, and it warms up the muscles you wanna do.

2) 10 work sets means that after you warm up, you blast into your workout and do 10 sets... that could be, for example, 3 sets of pull ups, 3 sets of DB rows, 2 sets of bent over rows and 2 sets of lat pressdowns.

You don't warm up for every exercise, just for the general muscle group.

 

[Sexual]

Thx everyone, starting prog. printing and carrying to workouts in folder & towel

Warm Up

1) warm up, do about 7-10 at like 50-60% of your work sets, then like 5-7 at like 75%... etc. in the end you hit about 15-20 reps before you start your workout, and it warms up the muscles you wanna do.

2) 10 work sets means that after you warm up, you blast into your workout and do 10 sets... that could be, for example, 3 sets of pull ups, 3 sets of DB rows, 2 sets of bent over rows and 2 sets of lat pressdowns.


Work Out Routine


Monday

Back: Heavy Rows, T-Bars, Pull Ups, Pulldowns
Bis: Barbell Curls, Alt DB Curls
Forearms: Wristflicks, Fingerpulls


Wednesday

(Shoulder day)
Deadlifts
Delts: Military Press, DB Presses, DB Raises
Traps: Barbell/ DB Shrugs, Power Cleans

Abdominal Exercises (See Sat.)


Friday

Chest: Pressing movements (barbell or dumbbells), Flyes w/ DB
Tris: Close Grip Bench, Skullcrushers, Tri Pressdowns, Dips, Cable pressdowns (machine)


Saturday

Legs: Squats, Leg Press, Stiff Leg Deads, Leg Curls, Sprints

Abdominal Exercises

Crunches: Put your hands behind your neck (don't pull too hard on the neck); Pull your knees in just above the hips with your feet flat on the floor; Lift your shoulders no more than 30 degrees above the ground; Hold for 3 full seconds; Beginners should do 1 set of as many repetitions as it takes to make the abs burn. It is standard for huge bumpy musclemen to do 3 sets of about 25 to 30 repetitions. Do these exercises at least 3 times a week.

Leg Lifts: Lie down flat on your back on a bench; Lift your legs (straight out) about 45 degrees in the air; Then return them slowly to the resting position (without touching the ground). Do them until you firggen cry.


Notes:
*Bring a gallon of water to consume to every work out.
*Liquid Creatine right before work outs.
*Protein shakes sunrise and sunset.
*Figure out meal plan!

 

[ceekay]

Re: Thx everyone, starting prog. printing and carrying to workouts in folder & towel

Originally posted by Trippsta
Notes:
*Bring a gallon of water to consume to every work out.
*Liquid Creatine right before work outs.
*Protein shakes sunrise and sunset.
*Figure out meal plan! [/B]

stay away from liquid creatine. It is a scam as creatine is not stable for very long in a liquid and turns into creatinine (waste)

 

[Sexual]

oh.. thanks man, I thought it just stopped working after you stopped taking it.