[joker769]

Hi everyone my name is kerry. ive been looking into bodybuilding for a while now im 27. im not a normal at the gym but need to go more often as im in the army and in iraq now i dont wanna get extremely huge but wanna have about 17 inch arms 46 to 48 inch chest. ive tried different workouts with a lil result but it dont help i dont go like i should. i have my workout split like this


m,w,f-----> chest(1st), triceps(2nd), and the biceps(last).
tues, thurs------>abs(1st), cardio last.


i did find one thing that works to shred the weight off is stepaerobics do that for a hour and you will sweat your b**ls off.

any input on any great and cheap supplements.

[under construction]

when do you do legs? They will help with all over mass. What is your height? all current stats would help. Welcome to the forum you will find plenty of help here>

[mikeh40+]

Originally Posted by joker769

Hi everyone my name is kerry. ive been looking into bodybuilding for a while now im 27. im not a normal at the gym but need to go more often as im in the army and in iraq now i dont wanna get extremely huge but wanna have about 17 inch arms 46 to 48 inch chest. ive tried different workouts with a lil result but it dont help i dont go like i should. i have my workout split like this


m,w,f-----> chest(1st), triceps(2nd), and the biceps(last).
tues, thurs------>abs(1st), cardio last.


i did find one thing that works to shred the weight off is stepaerobics do that for a hour and you will sweat your b**ls off.

any input on any great and cheap supplements.

well first off welcome, and thanks for serving our country
second off, its gotta be hard for you guys being over there and trying to keep your workouts and diet somewhat normal, so congrats on keeping motivated, for your supplements, it all depends on what you have access to, can you fill us in a bit more on whats available to you now?

[Freak]

Welcome to the dungeon! Thank you for your service. What are your options as far as diet is concerned?

[joker769]

most of the stuff we have available here is muscletech and the noxplode companies stuff. my diet is as follows
the need for the tea is one cause im border line diabetic

and im 5'8 medium build i weigh 189-194 depending on the day.

breakfast

2 fried egg whites or 3 hard boiled eggs( no yokes)
3-5 turkey links or 3-5 strips bacon
2 glasses sweet tea

lunch

salad w/chicken strips fat free ranch dressing
1 starch, 1 vegetable, 2 glasses sweet tea or diet soda
2 glasses of sweet tea(16oz total)

dinner

1 meat, 1 starch, 1 vegetable or salad w/chicken strips fat free ranch dressing
2 glasses sweet tea(16oz total)

[joker769]

also i know u asked when i do legs i cant i have bad knee problems from being in the army cant really do squats, leg press or anything cause my range of motion is messed up. i walk every where and do stepaerobics to keep my legs in shape plus i play basketball 3x a week

[mikeh40+]

Originally Posted by joker769

most of the stuff we have available here is muscletech and the noxplode companies stuff. my diet is as follows
the need for the tea is one cause im border line diabetic

and im 5'8 medium build i weigh 189-194 depending on the day.

well, if you could i would try and get some of the following supplements.

whey protein powder
creatine mono
mulit-vitamin
BCAA`s

these will be the cheapest and should give you some decent results, there are a bunch more of supplements but these i think would suit you well,and drink at the least a gallon of water a day, i`m sure you know this being in a desert, just wanted to remind you,,

[joker769]

ok question how would i take these supplements along with my workout and diet regimen. how much and when would be nice if u could i really do appreciate the feedback

[mikeh40+]

Originally Posted by joker769

ok question how would i take these supplements along with my workout and diet regimen. how much and when would be nice if u could i really do appreciate the feedback

sure bro, here is what i would do, for the following

whey protein powder---- if you could about 1 1/2 hour before your workout and then again within 30 min. after working out, 20-30 grams will be plenty, along with some carbs

creatine mono--- 5-10 grams a day, i take my creatine powder before and then right after my workout, but if you have not loaded creatine before here is how you do that,

During the loading phase, you will take more creatine than usual to get your body ready for it. It is recommended that you take 20 grams/day during the loading phase. You can break this up into 4-5 times a day depending on when you eat your meals and when you work out. It is also important to take creatine up to 2 hours before you work out because it will take time for the muscles to absorb it.

mulit-vitamin--my multi label says to take 2x a day, once in the morning and once before bed, all depends on the brand you buy, just follow the label,

BCAA`s--- 4-5 grams 2-5 times per day, especially before and after training.

now what can we do about your diet,, can you get more meals in or maybe a casein protein to drink before bed?? casein is a slower digesting protein ,what this does it provides a steady release of amino acids into the blood stream, which makes it an excellent choice for a long lasting anti-catabolic protein, which is beneficial during sleep,

[chrispghmuscle]

Welcome to the dungeon. Your service is greatly appreciated

[Freak]

Mike covered supplements very well. I would double your food intake if you can and definitely increase complex carbohydrates.

[HATETANK]

Gotta hit them wheels.

I would highly suggest switching to a strength training program like Rippetoe's Starting Strength. This will allow you to build a solid base with compound exercises and get a decent amount of strength.

You can google this and there may even be documents here (not sure, new myself) on this program. Its an excellent program for novices to build a good base. Also, its a three day split - MWF.

[mperk]

hey man - welcome! sounds like you already got some good advice. I'd say stay away from leg extensions or do them really light but definately work your legs into the routine. Also calf raises and hammies. Listen to your body but don't overlook the wheels (unless the doc advises it) you want to keep those strong especially if you have bum knees. Nutrition advice above was great!

Later man!

[gringo220]

I know you said you can't work legs but you should try wrapping your knees. That takes a load off the knees. But honestly if you can do step aerobics then you should be able to do legs. Also you don't have back or shoulders on there? Hit them also.

[mikeh40+]

Originally Posted by gringo220

I know you said you can't work legs but you should try wrapping your knees. That takes a load off the knees. But honestly if you can do step aerobics then you should be able to do legs. Also you don't have back or shoulders on there? Hit them also.

good advice gringo, i was wondering about the stair aerobics also,

[joe101]

Originally Posted by joker769

Hi everyone my name is kerry. ive been looking into bodybuilding for a while now im 27. im not a normal at the gym but need to go more often as im in the army and in iraq now i dont wanna get extremely huge but wanna have about 17 inch arms 46 to 48 inch chest. ive tried different workouts with a lil result but it dont help i dont go like i should. i have my workout split like this


m,w,f-----> chest(1st), triceps(2nd), and the biceps(last).
tues, thurs------>abs(1st), cardio last.


i did find one thing that works to shred the weight off is stepaerobics do that for a hour and you will sweat your b**ls off.

any input on any great and cheap supplements.

Do you listen to to music at the gym ?. I find that good fast aggressive music gets me going and keeps me wanting to come back. I use my gym time to check out new bands that Ive read about or heard. Do you stretch before each workout ?. I don't really know too much about routines I use a three day on one day off schedule and I try to hit one major body part per workout. I stay in the 8-12 range depending how I feel that day.
I also do my cardio first ( ten mins on the tread mill at about 3.6) with a hoodie on and I sweat my Biz-alls off then I hit the iron for 45-50 mins.

Good luck
Stay strong
Keep it heavy as hell

Joe