[diablodeaminz]

I need a routine to work out all of my upper body. LIke a week workout that I can stick to. My weak points are well basically everything. So could you guys help me come up with a workout that works in back, shoulders, triceps, biceps, forearms, and chests? My lower body has a pretty good bulk and I got it from basketball but it has a whole bunch of fat now since I've gained way too much weight over my downtime. Which has been like 6-7 months. So can any of you guys help me? I don't really know where to start since I've never really done any like regulated work outs so far. Thanks again guys. Oh yeah. And I wanna do a diet for cutting down on fat. I basically wanna lose the fat with the diet+cardio and at the same time build muscle. That's possbile right? Could anyone share some of their diets for cutting down or give me some tips like what foods I should focus on consuming and what I should exclude from my diet completely?

[chrispghmuscle]

Originally Posted by diablodeaminz

I need a routine to work out all of my upper body. LIke a week workout that I can stick to. My weak points are well basically everything. So could you guys help me come up with a workout that works in back, shoulders, triceps, biceps, forearms, and chests? My lower body has a pretty good bulk and I got it from basketball but it has a whole bunch of fat now since I've gained way too much weight over my downtime. Which has been like 6-7 months. So can any of you guys help me? I don't really know where to start since I've never really done any like regulated work outs so far. Thanks again guys. Oh yeah. And I wanna do a diet for cutting down on fat. I basically wanna lose the fat with the diet+cardio and at the same time build muscle. That's possbile right? Could anyone share some of their diets for cutting down or give me some tips like what foods I should focus on consuming and what I should exclude from my diet completely?

Welcome to the dungeon..You could try this split below


Mon-chest,bis
Tues-Legs... You stil have to work your legs bro..
wed-off
thurs-shoulders.tris
Fri-back
Sat-off
Sun-off

Stick to all the basic excersises
Chest-bench press alt dumbell and barbell,dips
Tris-close grip bench,pressdowns
shoulders-military presses and lateral raises
bis-straight bar curls,dumbell curls
Back-Dumbell rows ,bent over rows
Legs-SQUATS!! leg presses

These are samples there is plenty other excersises

As for you diet

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, flax seed 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.

[diablodeaminz]

Dude. Thanks for the really helpful post. About Uhm egg yolks. Are they bad for my diet? And the exercises. I'm not sure what some of them are so is there a thread that demonstrates how to do them? I'm gonna go look around though. Thanks again =]

[chrispghmuscle]

Originally Posted by diablodeaminz

Dude. Thanks for the really helpful post. About Uhm egg yolks. Are they bad for my diet? And the exercises. I'm not sure what some of them are so is there a thread that demonstrates how to do them? I'm gonna go look around though. Thanks again =]

1 yoke as 210 mg of cholestrol,.,. bad,, stick to just the whites..

If you need examples of the excersizes,, wow google is awesome for that..

[diablodeaminz]

Alright thanks for all the hel pman =] Greatly appreciated.

[MikeNYY420]

Nice posts Chris, he has you covered. One thing though you should eat 1 yolk a day for the nutritional value of it, only one though, as they do have a lot of cholesterol.

[chrispghmuscle]

Thanks bro

[Nixy_22]

I'll just add that with your diet, dont immediately fall into the tuna/chicken and eggs diet. By that I mean still try to get variation on stuff you eat. Theres lots of good minerals in turkey, pork, steaks, and fish. Its all about balance and just like you wouldn't do the exact same exercises every week, you shouldnt eat the exact same thing everyday. Someone posted an amazing site which calculated what was in everything too, like the protein value of a poached egg compared to a fried egg etc in another threead that was really good for planning your diet too... I'll try to find it later

[chrispghmuscle]

Here is a break down of the essential good clean foods you should have in your daily intake.

Protein:
• Tuna or most any fish.
• Cottage cheese.
• Eggs (especially the whites).
• Chicken breast (boneless skinless).
• Turkey breast (boneless skinless).
• Lean beef.
• Low fat or no fat cheese.
• Low fat pork.
• Milk protein isolate.
• Whey protein.
• Soy protein.
• Essentially most any other source of protein so long as it is low in saturated fat and carbohydrates.

Carbohydrates:
• Sweet potatoes.
• Oat meal, oat bran, oat bran cereal (i.e. cheerios).
• Bran cereal.
• Brown rice.
• Wheat bread (try to limit to 2 slices per day).
• Beans.
• Low fat popcorn (low fat butter spray makes this a delicacy).
• Fruits (limit to 2-3 servings per day).
• Malto dextrin (during workout).
• Dextrose (during workout)
• Vegetables.
• Stay away from refined grains and anything that says "enriched" or "high fructose corn syrup" on the label!

Fat:
• Omega 3 capsules (i.e. fish oil capsules).
• Flax seed oil.
• Primrose oil.
• Borage oil.
• Olive oil.
• Nuts (limit to 1 serving per day), peanut butter (as long as it does not contain hydrogenated oils).
• Egg yolks.
• Fish (salmon especially).
• All other fat should come as a by-product of your carbohydrate and protein intake.

[MikeNYY420]

Originally Posted by Nixy_22

I'll just add that with your diet, dont immediately fall into the tuna/chicken and eggs diet. By that I mean still try to get variation on stuff you eat. Theres lots of good minerals in turkey, pork, steaks, and fish. Its all about balance and just like you wouldn't do the exact same exercises every week, you shouldnt eat the exact same thing everyday. Someone posted an amazing site which calculated what was in everything too, like the protein value of a poached egg compared to a fried egg etc in another threead that was really good for planning your diet too... I'll try to find it later

Nutrition facts, calories in food, labels, nutritional information and analysis – NutritionData.com
Great site has everything of everything on it. Be specific in your search though cuz if you just type in chicken breast you'll get 15 pages on results.