Members
 Register


Rules | Articles | Arcade | Members List

 
Go Back   Bodybuilding Dungeon > Nutrition / Training > Training
 

Reply
 
LinkBack Thread Tools
Body For Life Program
Old 07-10-2008, 04:18 PM   #1
ugadawg2
NPC Lightweight
 
Join Date: May 2008
Posts: 3
Rep Power: 0ugadawg2 is an unknown quantity at this point

ugadawg2 is offline
  Reply With Quote

What do you all think of the body for life routine, if your not aware of it it 3 days a week one day upper body and alternate days with lower body. 5 sets of 12-10-8-6 and one super set of 12 and 12 each time increasing weight. I am looking for hyprotrophy is this a good routine to go with. I have always kicked around at the gym here and there once or twice a week never took it serious, I am in great shape I just wanna add some lean muscle. I am 5' 10" and 170 lbs I would like to get to around 185 or 190. I eat 6 times a day around 3000 callories 200 G protein. I am focused on doing this but I dont want to waist my time doing the wrong routine. Any help would be appreciated.
 
Add Post to del.icio.usBookmark Post in TechnoratiStumble this Post!Google Bookmark this Post!Yahoo Bookmark this Post!Live Bookmark this Post!

View Public Profile Send a private message to ugadawg2 Find More Posts by ugadawg2
 
    
 
Old 07-11-2008, 12:12 AM   #2
Freak
Moderator

 
Freak's Avatar
 
Join Date: Dec 2005
Location: Iowa
Age: 23
Posts: 8,644
Rep Power: 578Freak has a reputation beyond reputeFreak has a reputation beyond reputeFreak has a reputation beyond reputeFreak has a reputation beyond reputeFreak has a reputation beyond reputeFreak has a reputation beyond reputeFreak has a reputation beyond reputeFreak has a reputation beyond reputeFreak has a reputation beyond repute

Freak is online now
  Reply With Quote

Sorry nobody has gotten to you sooner. BB is 80% diet. Here is a solid plan to go by. The routine looks ok to me. Try it and see how it works for you. Track your progress.

Do not set a bodyweight goal without setting a body fat goal too. Otherwise you focus too much on the number and gain fat in order to reach your goal.

Make a definitive goal and also state when you want to achieve it. This goal should be realistic to build your confidence and as you proceed your goals can become more of a stretch and they will push you instead of depress you.

Start by tracking everything you eat/drink for an 5-7 days. Take the average of your total calories, grams of protein, carbs, and fat. This is your baseline and is very important.

From here increase your calories by 500/day. This is your target caloric intake.

You want 1g/lb of bodyweight. No more, no less.

You want simple carbs when you first wake up and after your workout. The rest of the day you want complex carbohydrates.

Your total caloric breakdown should be 50-60% carbs, 20-30% fat, and 1/lb of bodyweight for protein.

You want 7-8 meals/day. This greatly increases absorption. Cook your meals in advance and it would be very helpful if you can afford it to purchase a rice cooker. Stick to fresh/frozen foods when possible. (try to avoid canned products).

Fat should come primarily from unsaturated sources.

Buy a few (1) gallon jugs of water. You want to consume 1 gallon/day. This may seem like a lot but its not.

Good foods are:

Protein: round steak, salmon, tuna, chicken breast, turkey, milk, and whey protein.

Carbs: oatmeal, sweet potatoes, yams, whole grain pasta brown rice, fruits.

Fat: Olive oil, unsalted almonds, fish oil.

Vegetables can and should be sprinkled throughout your diet. I like broccoli and asparagus best.

Calories per gram:

Protein: 4
Carbs: 4
Fat: 9
Alcohol: 7

You should avoid alcohol as it reduces protein synthesis and dehydrates you.

For the next 4-5 years forget steroids even exist.
As far as supplements:

Don't buy Muscletech. A good supplement stack is:

Creatine Monohydrate, whey protein, flax seed oil, bcaa's and a general multi-vitamin.

Get your body fat determined and take measurements of your body. Also take monthly pictures in a variety of poses. This is one thing many of us forgot to do and greatly regret.

Get some of your favorite quotes and keep them around your room. Check out some of our pics/vids and use them for motivation. If you are having problems don't quit or get depressed you can come to the dungeon for support.
__________________
__________________
Success is contagious!

Be the change you want to see in the world.

Push beyond what you think is possible.

Bodybuilding: The science of hacking the human body.

Focus - obstacles are those frightful things you see when you fail to focus on your goals.
 
Add Post to del.icio.usBookmark Post in TechnoratiStumble this Post!Google Bookmark this Post!Yahoo Bookmark this Post!Live Bookmark this Post!

View Public Profile Send a private message to Freak Find More Posts by Freak
 
 
Old 07-11-2008, 12:55 AM   #3
ll I R O N ll
NPC Lightweight

 
ll I R O N ll's Avatar
 
Join Date: Feb 2008
Location: Beat Town
Age: 20
Posts: 17
Rep Power: 0ll I R O N ll is an unknown quantity at this point

ll I R O N ll is offline
  Reply With Quote

cosign-great post freak i think it will help alot of people
 
Add Post to del.icio.usBookmark Post in TechnoratiStumble this Post!Google Bookmark this Post!Yahoo Bookmark this Post!Live Bookmark this Post!

View Public Profile Send a private message to ll I R O N ll Find More Posts by ll I R O N ll
 
 
Old 07-11-2008, 09:57 PM   #4
GRAVESY079
NPC Super Heavyweight

 
GRAVESY079's Avatar
 
Join Date: Jan 2008
Location: New England
Age: 27
Posts: 611
Rep Power: 15GRAVESY079 has a spectacular aura about

GRAVESY079 is online now
  Reply With Quote

ihave followed the body for life program out of the book before, but i worked out like 5-6 times a week not 3, but i followed the diet and eating tips and it helped me out greatly until i went back to college. i have seen alot of people benifit from it from where i use to work , we ran a 12 week program, as the body for life calls for minimal.


edited: body for life is more for those looking to loose extra weight, and start a healthy life style. not so much geared toward some one that is looking to bulk up and add more muscle to an already good physique.

but it is still a good base principle to build off for a more advanced route later on.
 
Add Post to del.icio.usBookmark Post in TechnoratiStumble this Post!Google Bookmark this Post!Yahoo Bookmark this Post!Live Bookmark this Post!

View Public Profile Send a private message to GRAVESY079 Visit GRAVESY079's homepage! Find More Posts by GRAVESY079
 
 
Old 07-11-2008, 10:22 PM   #5
Half Second
NPC USA Champion

 
Half Second's Avatar
 
Join Date: May 2007
Location: San Diego
Age: 23
Posts: 1,088
Rep Power: 81Half Second is a name known to allHalf Second is a name known to all

Half Second is offline
  Reply With Quote

I've done it twice, lost 45 lbs both times. Freak is absolutely right though, make your main focus loss of body fat. I made the mistake of focusing on the weight number and ended up burning off nearly all of my muscle. Don't do that. The program does give some great general guidelines to live by.

Freak, I hope you have that post on a Word document or something, straight solid advice right there dude.
__________________

Empty your mind. Be formless, shapeless, like water. If you put water into a cup, it becomes the cup. You put water into a bottle and it becomes the bottle. You put it in a teapot it becomes the teapot. Now, water can flow or it can crash. Be water my friend.

http://www.bodybuildingdungeon.com/f...ghlight=rowing
 
Add Post to del.icio.usBookmark Post in TechnoratiStumble this Post!Google Bookmark this Post!Yahoo Bookmark this Post!Live Bookmark this Post!

View Public Profile Send a private message to Half Second Find More Posts by Half Second
 
 
Old 07-11-2008, 11:08 PM   #6
Freak
Moderator

 
Freak's Avatar
 
Join Date: Dec 2005
Location: Iowa
Age: 23
Posts: 8,644
Rep Power: 578Freak has a reputation beyond reputeFreak has a reputation beyond reputeFreak has a reputation beyond reputeFreak has a reputation beyond reputeFreak has a reputation beyond reputeFreak has a reputation beyond reputeFreak has a reputation beyond reputeFreak has a reputation beyond reputeFreak has a reputation beyond repute

Freak is online now
  Reply With Quote

Yep I've got it bookmarked and just copy and paste for the most part. I should probably make it a sticky but... who reads stickies..?
__________________
Success is contagious!

Be the change you want to see in the world.

Push beyond what you think is possible.

Bodybuilding: The science of hacking the human body.

Focus - obstacles are those frightful things you see when you fail to focus on your goals.
 
Add Post to del.icio.usBookmark Post in TechnoratiStumble this Post!Google Bookmark this Post!Yahoo Bookmark this Post!Live Bookmark this Post!

View Public Profile Send a private message to Freak Find More Posts by Freak
 
 
Old 07-12-2008, 12:57 AM   #7
Half Second
NPC USA Champion

 
Half Second's Avatar
 
Join Date: May 2007
Location: San Diego
Age: 23
Posts: 1,088
Rep Power: 81Half Second is a name known to allHalf Second is a name known to all

Half Second is offline
  Reply With Quote

noice, good call
__________________

Empty your mind. Be formless, shapeless, like water. If you put water into a cup, it becomes the cup. You put water into a bottle and it becomes the bottle. You put it in a teapot it becomes the teapot. Now, water can flow or it can crash. Be water my friend.

http://www.bodybuildingdungeon.com/f...ghlight=rowing
 
Add Post to del.icio.usBookmark Post in TechnoratiStumble this Post!Google Bookmark this Post!Yahoo Bookmark this Post!Live Bookmark this Post!

View Public Profile Send a private message to Half Second Find More Posts by Half Second
 
 
Old 07-12-2008, 11:28 AM   #8
FronttaBackThickness
NPC Super Heavyweight

 
FronttaBackThickness's Avatar
 
Join Date: Jun 2008
Location: Charleston, SC
Posts: 624
Rep Power: 13FronttaBackThickness has a spectacular aura about

FronttaBackThickness is offline
  Reply With Quote

Quote:
Originally Posted by Freak View Post


For the next 4-5 years forget steroids even exist.
As far as supplements:

Don't buy Muscletech.

__________________

i can't stress enough
do not get caught up in supplement hype with retarded pathetically exagerated ads that promise guides better than steroids for some compound renamed to sound "hardcore"

all it will do is lean out your wallet.

and spend the next 4-5 years LEARNING about steroids if you have the intention of using them one day.
and after your knowledge you may decide that you don't EVER wanna use them.
but until your on into your 20's, consider them not only illegal but off limits.
__________________
"CONVENTIONality is NOT Morality. SELF-RIGHTOUSness is NOT RELIGON."

"You can't touch my level of sacrifice. Why? Because I don't care what happens to me. I don't care if I die, as long as they bury me in a big ****ing box." -Machine

"Messenger Boy: The Thessalonian you're fighting, he's the biggest man I've ever seen. I wouldn't want to fight him.
Achilles: That is why no one will remember your name."

"PAIN is inevitable. SUFFERING is optional."
 
Add Post to del.icio.usBookmark Post in TechnoratiStumble this Post!Google Bookmark this Post!Yahoo Bookmark this Post!Live Bookmark this Post!

View Public Profile Send a private message to FronttaBackThickness Find More Posts by FronttaBackThickness
 
 
Old 07-14-2008, 12:12 PM   #9
ugadawg2
NPC Lightweight
 
Join Date: May 2008
Posts: 3
Rep Power: 0ugadawg2 is an unknown quantity at this point

ugadawg2 is offline
  Reply With Quote

Thanks for all of your help.
 
Add Post to del.icio.usBookmark Post in TechnoratiStumble this Post!Google Bookmark this Post!Yahoo Bookmark this Post!Live Bookmark this Post!

View Public Profile Send a private message to ugadawg2 Find More Posts by ugadawg2
 
 
Old 07-14-2008, 12:29 PM   #10
FronttaBackThickness
NPC Super Heavyweight

 
FronttaBackThickness's Avatar
 
Join Date: Jun 2008
Location: Charleston, SC
Posts: 624
Rep Power: 13FronttaBackThickness has a spectacular aura about

FronttaBackThickness is offline
  Reply With Quote

u live in georgia?
and if so where at?
__________________
"CONVENTIONality is NOT Morality. SELF-RIGHTOUSness is NOT RELIGON."

"You can't touch my level of sacrifice. Why? Because I don't care what happens to me. I don't care if I die, as long as they bury me in a big ****ing box." -Machine

"Messenger Boy: The Thessalonian you're fighting, he's the biggest man I've ever seen. I wouldn't want to fight him.
Achilles: That is why no one will remember your name."

"PAIN is inevitable. SUFFERING is optional."
 
Add Post to del.icio.usBookmark Post in TechnoratiStumble this Post!Google Bookmark this Post!Yahoo Bookmark this Post!Live Bookmark this Post!

View Public Profile Send a private message to FronttaBackThickness Find More Posts by FronttaBackThickness
 
 
Old 07-14-2008, 01:34 PM   #11
ugadawg2
NPC Lightweight
 
Join Date: May 2008
Posts: 3
Rep Power: 0ugadawg2 is an unknown quantity at this point

ugadawg2 is offline
  Reply With Quote

Ringgold Georgia in the North West corner
 
Add Post to del.icio.usBookmark Post in TechnoratiStumble this Post!Google Bookmark this Post!Yahoo Bookmark this Post!Live Bookmark this Post!

View Public Profile Send a private message to ugadawg2 Find More Posts by ugadawg2
 
 
Old 07-14-2008, 01:53 PM   #12
FronttaBackThickness
NPC Super Heavyweight

 
FronttaBackThickness's Avatar
 
Join Date: Jun 2008
Location: Charleston, SC
Posts: 624
Rep Power: 13FronttaBackThickness has a spectacular aura about

FronttaBackThickness is offline
  Reply With Quote

Quote:
Originally Posted by ugadawg2 View Post
Ringgold Georgia in the North West corner
o nvm
i live in edgefield sc
right on the carolina/georgia border line. like 30 min away from augusta.
haha if u ever near there hit me up or sumthin
we could train.
__________________
"CONVENTIONality is NOT Morality. SELF-RIGHTOUSness is NOT RELIGON."

"You can't touch my level of sacrifice. Why? Because I don't care what happens to me. I don't care if I die, as long as they bury me in a big ****ing box." -Machine

"Messenger Boy: The Thessalonian you're fighting, he's the biggest man I've ever seen. I wouldn't want to fight him.
Achilles: That is why no one will remember your name."

"PAIN is inevitable. SUFFERING is optional."
 
Add Post to del.icio.usBookmark Post in TechnoratiStumble this Post!Google Bookmark this Post!Yahoo Bookmark this Post!Live Bookmark this Post!

View Public Profile Send a private message to FronttaBackThickness Find More Posts by FronttaBackThickness