(people reccommended me to ask chillen to help me out on this one) so here I go..
First of all my details:
18 yrs
30.5" waistline
67kg
5"5 tall
12% body fat
these are my pics:
front-
ImageShack - Hosting :: dscn1584ht5.jpg
side-
ImageShack - Hosting :: dscn1585bx1.jpg
My goal is to be physically well built with also the ability to run/sprint with great stamina. Sort of the abilities of a soccer player. this type of body I mean:
http://imgserv.ya.com/galerias2.ya.c...b131f454i3.jpg
not exaggerated just well built with defined abs.
My current split workout (which I have just started)
Monday- cardio (30mins), 5-6 hrs later Legs+ Abs
(legs: dumbbell calf raises x 30 (sets of 10)
hamstring dumbbell lunges x 30 (sets of 8)
squats x 30 (sets of 8)
single dumbell squats x 30 (sets of 8) )
+ abs
Tuesday- Rest
Wednesday- Chest + Triceps+ Tabata Sprints
(chest: incline dumbell flyes x 30 (sets of 8)
dumbbell bench press x 30 (sets of 8)
hammer grip incline dumbbell press x 30 (sets of 8)
declined pushups x 30 (sets of 10)
normal pushhups x 30 (sets of 10)
triceps: bench dips x 40 (sets of 10)
dumbell extensions x 30 (sets of 8)
decline dumbell extensions x 30 (sets of 8)
dumbell kickbakcs x 30 (sets of 8))
Thursday- Shoulders+ Traps+ Abs+ Tabata Sprints
(shoulders:dumbell raises x 30 (sets of 8)
twisting dumbell presses x 30 (sets of 8)
seated deltoid presses x 30 (sets of 8)
traps: dumbell shrugs x 30 (sets of 8)
dumbell upright rows x 30 (sets of 8))
Friday- Rest
Saturday- Abs+ cardio (30mins)
Sunday- Back + Biceps+ Forerams
(back: lower back stiff deadlifts x 30 (sets of 8)
middle back arm dumbell rows x 30 (sets of 8)
forearms: wrist curls x 30 (sets of 8)
standing dumbell reverse curls x 30 (sets of 8)
biceps: bicep curl x 30 (sets of 8)
hammer curls x 30 (sets of 8)
I used to do full body workouts. 3 days of weights and 3 days of cardio/
hiit or sprints.Normally I used to also do cardio/hiiit/sprints on my weight days because I felt that I could do so. But people have recommended me not to do so with weights + I thought I was doing overtraining.
My diet:
Poultry (chicken,turkey etc)
All kind of meat
Salads (vegetables,corn and tomatoes mainly)
Fruit (oranges,apples,pears,peaches,bananas)
Oatmeal and Special K (for breakfast obviously)
3 eggs a day (2 whites, 1 full)
Canned tuna in brine
Cheese (low fat)
Almonds,
Milk
Low fat yogurt
Olives, olive oil and capers
Brown bread -(I rarely have)
These last 3 days since I started cutting this was my diet mainly:
Day 1
breakfast- 2 oatmeal with skimmed milk + fruit (orange) + 5 eggs (4 whites)
workout- abs + Tabata sprints
post workout meal- 1 oatmeal with 2 cups skimmed milk + turkey + can of tuna
1pm apple
2pm steak with 2 potatoes and veg.
5pm 2 turkey slices and some capers + cup of skimmed milk
day 2
did 30min cardio and my breakfast consisted of:
1 Special k cereal serving , 1 cup skimmmed milk, 3 eggs (2 whites), and 2 small chicken breast left overs from yesterday. as for drinking I drank 2 litres of water.
11am- fat free yogurt + 2 pears
2pm- veg salad with can of tuna
5pm- (preworkout)- large cup skimmed milk, 3 egg whites , 5 black olives.
6-workout (abs and legs)
handful of almonds
7.30pm- (post workout)- big bowl of veg salad + 2 portions cubrol + 3 small fat free cheese
8pm chicken and a lot of vegeteble salad + 2 slices fat free cheese and 8 almonds
day 3 (rest day)
breakfast: oatmeal,orange and 3 eggs (2 whites)
11am- veg salad with pieces of meat+ apple
1pm- yogurt + pear
3pm- pork + veg salad + orange
5pm- 8 walnuts+ 2 cups of milk
8pm- 2 portions chicken breast + 2 slices fat free cheese.
As you can see im keeping carbs all before 12pm. Fats late at night.
exception for today as I eat a lot today (havent had any cheat things since 3 weeks)
breakfast: oatmeal cereal with pear
10am football (1hr)
11am fruit salad (2 apples,1 pear)
12am football
1pm 2 servings brown rice
2pm workout (chest+triceps)
post workout- 2 large servings oatmeal cereal
7pm- chicken+ veg salad+broccoli+banana+chocolate (bounty)
yeah i know today i was a pig on carbs, but dont worry i know how to control. was just wondering alone, is it better to cheat by having more than one serving of what you like from the "accepted food" (i LIKE A LOT oeatmeal and brown rice) or is it better to cheat by having for example 1 serving of white pasta?
but this part is not that important so lets move on..
All this info can give you a great idea I think. Now what I’d like you to do (for some days maybe?) is help me regulate and put everything into position since my goal is pretty much like your body.
I would like you to tell me your diet which you used to get ripped/to cut for the abs to show. If mine is good, and you just need to give me some tips feel free to do so. If you think that I'd better bulk before cutting after having seen my pics tell me so, but i think that I have to cut to see my abs no?
Secondly, most important I would like you to tell me what your workouts (weights,
hiit,cardio) consisted of.
I am very mixed up about what’s the best for someone cutting and about the reps he needs to make to actually cut.
Full body workouts or split workouts for someone who is cutting?
Can you give me a schedule of your workouts please? (sets,reps)
This may seem annoying to you but you don’t know of what value your help would be, because I get totally confused with the different point of views of people. Thanks a lot man.
Linear Mode
