gettin ripped

[wnkrs]

I wanna pop the top 24/7 in2011 and I just moved into a new place and the dudes below me got the basics to work out in the garage, free weights bench a chair n a punching nag.

For those of u who work out what's yr schedule/routine?  How do you guys diet?

Any tips suggestions would be gr8ly appreciated.

I also encourage others 2 get big with me we can discuss progress in this thread

[Roger Gavaskar]

80% food
20% training.

i am currently eating just black beans, almonds, raisins and beef.

45 mins a week chin-ups and push-ups

i can now bring it.

[goneoffdatlean]

gotta eat 3000 calories a day, use machines sparingly....

hit up dem bench presses, barbells with good form...don't be sloppy with it.

drink those protein shakes and sip on that creatine as well.

[VCR]

Is that the official workout routine of mickey?

[goneoffdatlean]

yes it is.  mickey:chicago's most jacked band.   Daniel is doing 250lb squat thrusts as we speak.  no pain no gain.

[teenagegurls]

http://cgi.ebay.com/MICKEY-Me-MICKEY-LP-private-sad-song-ssw-/230527981149?pt=Music_on_Vinyl&hash=item35ac89d65d

[Swampy]

I thought this would be about getting fucked up, and not some fitness shit. Blech.

[heather]

Why is this in the cities thread, hahaha

[pookieadams]

"dudes below" should get a squat rack

[Young Steve]

gotta eat 3000 calories a day, use machines sparingly....

hit up dem bench presses, barbells with good form...don't be sloppy with it.

drink those protein shakes and sip on that creatine as well.

Stay away from protein shakes unless you work out like a demon/do cardio as well. They'll lead to gains in your belly as well as the muscles you are targeting.

Young Steve Workout plan goes thusly:

Day One: Chest. Five sets of regular bench presses, going up in weight each time. Five sets of incline doing same. Four sets decline.
Then I do three sets incline on those cable things that you can adjust the positioning of. I forget what they're called. Also work in three different triceps workouts at about three or four sets each.

Day Two: Back. Six sets of barbell rows. Four sets of dumbell rows. Close grip lat pulldown. Close grip where you pull the handle out towards your chest. Six sets of lower back extensions on a machine (don't wanna throw out my lower back), pull out the handles on the nautilus thingy in order to hit the back of my delts.  Three sets of three to four reps for biceps.

Day Three: Cardio. Run for an hour.

Day Four: Shoulders. Four sets of regular shoulder press. Six sets of shoulder curls using a barbell. Four sets of Arnold Presses. Four sets of the thing you do where you lay frontwards on a decline bench and hit the back of your delts, four things where you raise a dumbell forward with your arm extended. Four things where you move the weight to the side.

Day Five: Cardio/Abs

Day Six: Triceps. Six sets of close grip bench presses. Five sets of dips. Four sets with that triangular pulldown bar. Three of whatever else I feel like. Also work abs.

Day Seven: Biceps. Six sets of  barbell curls. Four sets of dumbell curls. Four sets of whatever biceps exercise I feel like. Also try to hit abs.

[Young Steve]

"dudes below" should get a squat rack

Man I wish I could do squats. They fuck my knees up bad though.

[goneoffdatlean]

That's a pretty ace routine, Steve.  7 days a week, wow...  Shakes are good for certain body types.  If you're an ectomorph which I am, then shakes and supplements are a must.   Otherwise, proceed with caution cause yeh you could just get fat.

[Young Steve]

Oh I miss days all the time. During the summer I go pretty much every day but every tenth day or so take an off day. Now that school is back in and I'm working full time it's down to like five days a week realistically but I just do everything in a row on my list. It's a lot easier to keep up with when, say, Monday doesn't HAVE to be a shoulder day. I also swap arm days/shoulder days/cardio days all the time depending on my schedule/how tired I am. Chest/Back are the two I sweat the most since they take the longest.

[bradx]

i'm getting ripped right now lifting the bowl to my mouth, this is my kind of exercise...

[frankie teardrop]

I think the answer is obvious Brian:

HIT A NUG, GET BUCKWILD AT THE GYM!

For me,

I go to the gym 4 days a week for 40 minutes. My days are packed tight, so lots of free time to spend at the gym, I don't have. My goal is to just lose a lot of body fat, not bulk up so much.

I do 30 minutes of cardio. I do 20 minutes jogging at 6.5 on the hill setting. When it gets to a hill part I sprint in descending order for one minute each: 9.0, 8.5, 8.0, and 7.5. I try to finish off the last minute at 10.0. Cool down and then jog on the flat setting for 10 minutes at 7.0. My new goal is to have 6.5 be my jogging speed. It is 6.0 right now, but used to be 4.5 when I first started. A big improvement.

Then, I do 10-15 minutes of weight lifting. I target less areas than Steve. Arms, legs, and back/shoulder. I do each area one day at a time. My reps are designed for muscle toning and not really muscle building. I do 10 reps counting 4 up and then 4 down. Then 10 reps counting 2 up and 2 down. Then 10 reps counting 3 up and 1 down. Then 10 reps counting 1 up and 3 down. Then for the last 10 reps I put on the maximum weight I can do for any given exercise and do single counts up and down. I've gotten really good results in terms of muscle tone for this.

When I had more time in the summer I did step aerobic classes (I can take the gay comments) and a muscle resistance class 3 times a week for 2 hours each day. INTENSE.

For dieting, my weekly diet and my weekend diet are totally different.

Weekday:

Breakfast:

1 cup of Greek Yogurt (Massive protein yo, 50% of what you need!)
4 cups of fruit (raspberries, strawberries, blueberries, banannas, peaches, whatever I can mix up. I have to have a lot of fruit for breakfast or I feel like shit all day)
3 tbsp of ground up flax seed (mixed into the yogurt. Gives me my omega 3 and 15% of my fiber)
1 piece of 7 grain toast (gots to have more fiber yo)
6 oz of OJ
4 MEASURED cups of coffee (like 1.5 mugs)

Lunch:

Either a turkey sandwich on multigrain bread with lettuce, cheese, tomato OR a spinach salad with tomato and turkey, a little bit of salad dressing. An apple for a snack. Lots of water.

Dinner: Probably multi grain pasta with cooked vegetables and ground turkey. Or, chicken and a vegetable (like asparagus, sweet potato, broccoli, etc.).

I have it measured out so I'm only eating around 1,800 calories a day or so.

On the weekends I drink heavily and eat out. Pizza and beer is a fav.

I have probably lost like around 15-20 lbs doing this.