buddha_red
New member
Hey gang,
I joined a couple days ago, looks like this is one hell of a forum.
Some of you may know me from AR's forum, but for those that dont, HIYA!
I am still fat but i am contantly reading different forums and hitting the cardio 5 times a week. the fat is comming off great.
Figured i would introduce myself to everyone and get my routine posted.
5' 11"
255 LBS
30% BF taken last monday
(down 3 % from last month)
Supplements:
Creatine,(just started back)
Multi vit x 2 a day
1000mg Vit C pre workout,
400IU Vit E Pre workout
Xenadrine x 3 a day (nadda for me)
or
Dymetadrine x 3 a day (love it)
Flaxseed Oil x 2 a day in shakes cause its nasty
DIET::
breakfast= a protein shake+ 1 tbsp honey
39 g of protein 20 grams of carbs.
1 tablespoon Flaxseed oil
9 am = bowl of oatmeal (cinnamon (cant spell) and splenda)
2 egg whites 1 yolk scrambled
(until i get my egg powder heh)
32 oz water
10:30 = 1 Apple or some fruit, handful of cold lemon chicken
cut into cubes (1oz or so)
32 oz water
12:00 = Either chicken breast or steak, brisket or fish
1/2 cup green beans (cant stand most veggies)
1/2 cup green peas
32 oz water
2:00 = 1 apple or some fruit, and/or
4 low sodium crackers with thin peanut butter
Some days i add more or less protein/carbs
Totally depends on how i feel
4:00 = Protein shake 2 scoops+ 1 tbsp honey
39 g of protein 20 grams of carbs.
6:00 = Either chicken breast or steak, brisket or fish
1/2 cup green beans(cant stand most veggies)
1/2 cup green peas
32 oz water
One built in cheat day.
I set my max caloric intake that day to 1800,
which is still WELL below most ppl.
I just love one snickers bar and one sprite a week.
not one bag, one bar hehe its a trip huh?
CARDIO::
35 min of cardio 3 days a week at 145 BPM non weight days before food
25 min of cardio 3 days a week at 145 BPM weight days POST weights
do the talk test, if you can talk but not sing, your burning fat
TRAINING:: Weight Days
I hold a count of 3 at maximum load each rep
Bench press 12 reps @ 3 sets
Dumbbell Shoulder 12 reps @ 3 sets
Bend over Row 12 reps @ 3 sets
Leg Ext 12 reps @ 3 sets
Leg Curls 12 reps @ 3 sets
Leg Press 12 reps @ 3 sets
Cable Row 12 reps @ 3 sets
Hammer Chest decline 12 reps @ 3 sets
Squats 12 reps @ 3 sets
Ball Crunches 15 reps @ 3 sets
Prone bridge Hold 20 count @ 3 sets
I hope i spelled the last one correctly. Heh they make a fat boy shake.
If at any time i can share any info with anyone i am more than happy to.
This routine wasn’t created by me, i bought some training at my gym so i would learn how to workout and not rip, tear or break something .
I am really pleased with it, I increase my weight every day i train. Heh I am enjoying it since that ends quickly =)
Any tweaks or thoughts is always welcome, nothing i do is set in stone (besides drinking water lol)
I joined a couple days ago, looks like this is one hell of a forum.
Some of you may know me from AR's forum, but for those that dont, HIYA!
I am still fat but i am contantly reading different forums and hitting the cardio 5 times a week. the fat is comming off great.
Figured i would introduce myself to everyone and get my routine posted.
5' 11"
255 LBS
30% BF taken last monday
(down 3 % from last month)
Supplements:
Creatine,(just started back)
Multi vit x 2 a day
1000mg Vit C pre workout,
400IU Vit E Pre workout
Xenadrine x 3 a day (nadda for me)
or
Dymetadrine x 3 a day (love it)
Flaxseed Oil x 2 a day in shakes cause its nasty
DIET::
breakfast= a protein shake+ 1 tbsp honey
39 g of protein 20 grams of carbs.
1 tablespoon Flaxseed oil
9 am = bowl of oatmeal (cinnamon (cant spell) and splenda)
2 egg whites 1 yolk scrambled
(until i get my egg powder heh)
32 oz water
10:30 = 1 Apple or some fruit, handful of cold lemon chicken
cut into cubes (1oz or so)
32 oz water
12:00 = Either chicken breast or steak, brisket or fish
1/2 cup green beans (cant stand most veggies)
1/2 cup green peas
32 oz water
2:00 = 1 apple or some fruit, and/or
4 low sodium crackers with thin peanut butter
Some days i add more or less protein/carbs
Totally depends on how i feel
4:00 = Protein shake 2 scoops+ 1 tbsp honey
39 g of protein 20 grams of carbs.
6:00 = Either chicken breast or steak, brisket or fish
1/2 cup green beans(cant stand most veggies)
1/2 cup green peas
32 oz water
One built in cheat day.
I set my max caloric intake that day to 1800,
which is still WELL below most ppl.
I just love one snickers bar and one sprite a week.
not one bag, one bar hehe its a trip huh?
CARDIO::
35 min of cardio 3 days a week at 145 BPM non weight days before food
25 min of cardio 3 days a week at 145 BPM weight days POST weights
do the talk test, if you can talk but not sing, your burning fat
TRAINING:: Weight Days
I hold a count of 3 at maximum load each rep
Bench press 12 reps @ 3 sets
Dumbbell Shoulder 12 reps @ 3 sets
Bend over Row 12 reps @ 3 sets
Leg Ext 12 reps @ 3 sets
Leg Curls 12 reps @ 3 sets
Leg Press 12 reps @ 3 sets
Cable Row 12 reps @ 3 sets
Hammer Chest decline 12 reps @ 3 sets
Squats 12 reps @ 3 sets
Ball Crunches 15 reps @ 3 sets
Prone bridge Hold 20 count @ 3 sets
I hope i spelled the last one correctly. Heh they make a fat boy shake.
If at any time i can share any info with anyone i am more than happy to.
This routine wasn’t created by me, i bought some training at my gym so i would learn how to workout and not rip, tear or break something .
I am really pleased with it, I increase my weight every day i train. Heh I am enjoying it since that ends quickly =)
Any tweaks or thoughts is always welcome, nothing i do is set in stone (besides drinking water lol)