** Becoming Chizzled **

[Charm&Style]

How and wat excerisizes or techniques are good to do if you want your body to become chizzled and ripped.

ive been hearing such things as Less weight More reps...Or...Heavier Weights and isolation...idk im really confused now.


:crazy:

 

[zerocelcius]

How and wat excerisizes or techniques are good to do if you want your body to become chizzled and ripped.

ive been hearing such things as Less weight More reps...Or...Heavier Weights and isolation...idk im really confused now.


:crazy:

I think you should work on both fast twitch and slow twitch. If you are just starting or just starting a new goal than I suggest the following.

Start your day with water (if you drink coffee that is fine just don't skip the water)

Have a banana, a cup of low-fat yogurt, and a bagel with peanut butter (protein, carbs, and fat)

Once in while substitute with cereal (low-fat milk not nonfat)

On the way to work/school grab some OJ

snack - apple and graham crackers and water

Hit the gym drink water

High glycemic cereal bar and a pint of sports drink

Salad, spaghetti with meat sauce, and bread sticks - water

water, juice

5 min walk

apple, crackers, string cheese, water

grill some vegetables and marinated chicken breast brushed with olive oil and herbs one glass of red wine. A baked potato. Salad. Water

low fat chips or fig bar water

last glass of water and good healthy sleep.

WORKOUT

first 12 weeks do single sets
use a weight you can only do for 6 reps
once you can do that weight for 10 reps up the weight

One day of work out, one day of rest.
use these 3 workout routines- one routine each week.


Work out 1.
Monday - Arms & Shoulders
1. Overhead Press w/Barbell
2. Upright Row
3. Side Deltoids Raise
4. Lying Triceps Extension
5. Barbell Curl
6. Forearm Curl
7. Reverse Forearm

Wednesday - Butt, Thighs, & Legs
1. Lateral lunge w/Barbell
2. Hack Squat
3. Leg Curl
4. Leg Extension
5. heel Raise w/Dumbbells
6. Ankle Flexion w/Plate
7. Stationary Lunge w/Dumbbell

Friday - Chest, Abs, & Back
1. Bench press
2. Dumbbell Fly
3. Wide-Grip Row
4. Dumbbell Swing
5. Dumbbell Trunk Twist
6. Oblique Trunk Rotation w/Plate
7. Leg Raise

Take two days off. *abs require more reps. I do 4 sets of 25.
After 12 weeks do two sets instead of 1.

Workout 2
Monday - Arms & Shoulders
1. Dumbbell Military Press
2. Dumbbell Raise
3. Front Deltoid Raise
4. Lying Cross-Shoulder Triceps Extension
5. Reverse-Grip Barbell Curl
6. Wrist Roller

Wednesday- Butt, Thigh, & Legs
1. hack Squat
2. Leg Extension
3. Front Squat
4. Seated Heel Raise w/Barbell
5. Ankle Fexion w/plate
6. Duck Squat w/dumbbell
7. Bench lateral Step-up w/dumbbell

Friday - Chest, Abs, Back
1. incline Bench Press
2. Dumbbell Fly
3. One-Arm Dumbbell Row
4. T-Bar Row
5. Dumbbell Side Bend
6. Curl-Up w/plate

Workout 3
Monday - Arms & Shoulders
1. Behind-the-neck Press w/barbell
2. Shrug
3. Side Deltoid Raise
4. French Curl
5. preacher Curl
6. Forearm Curl
7. Reverse Forearm

Wednesday - Butt, thighs, & legs
1. Hack Squat
2. Leg Curl
3. Leg Extension
4. Seated heel raise w/barbell
5. Ankle Flexion w/plate
6. Stationary Lunge w/dumbbell
7. Standing kicks back

Friday - Chest, Abs, & Back
1. Decline Bench Press
2. Dumbbell Fly
3. Good Morning
4. one-Arm Dumbbell Row
5. Dumbbell trunk twist
6. oblique Trunk Rotation w/plate
7. Dumbbell Side Bend

Once you have done these workouts for 18 weeks you will see results. You will feel results in two weeks. 18 weeks is your goal, once there I will tell you some super-sets and some drop-sets that will help with cutting/def.

If your diet is wacky right now than the best thing you can do it fix that. I will post a shopping list and some ideas for snacks, meals, and supplements.

 

[Warboss Alex]

Zero, you have described something that I assume you do. That's you, the individual you.. things that work for YOU.

Please, do NOT post meal plans for someone to follow, because they're not tailored to the individual!

And your training routine is grossly over-volumed.

 

[RaWBLooD]

you need to lose some fat to be "chizzled"
your workout should hardly change.

 

[Driven2Succeed]

Charm,

Getting chizled is more about diet than anything else. Building the muscle is the easy part. As long as you are putting your muscles under a stress greater than they are accustomed to, they will grow.

Dieting is the biggest challenge for most people. When I say dieting, I don't mean it in the way most do. I eat at least 2,500 calories on a rest day. Usually closer to 3,000. At 5'10 and 185 and about 7% true bodyfat, I am pretty ripped up and muscular.

I can tell you.. its a lot of trial and error and finding what works best for you. Thats the biggest thing.

All the exercise in the world wont mean anything if your diet is crappy. You'll be wasting time if you are trying to get cut up.

 

[Charm&Style]

Drivne thanks for the advice...zero your workouts are good thanks...but your diet aint ment for me.

Ive been working out for about 6 months and built a lot of muscle mass. The problem is my muscles are hard and big but not Ripped. Its not outlined.

As for my stomach i still have some fat around it. My body has pretty good revovery time, so ive always been able to work out a lot and still build muscle withouth over working my body.

So how bout now any new suggestions

 

[Warboss Alex]

Drivne thanks for the advice...zero your workouts are good thanks...but your diet aint ment for me.

Ive been working out for about 6 months and built a lot of muscle mass. The problem is my muscles are hard and big but not Ripped. Its not outlined.

As for my stomach i still have some fat around it. My body has pretty good revovery time, so ive always been able to work out a lot and still build muscle withouth over working my body.

So how bout now any new suggestions

I will soon add a fat loss section to the Idiot's Guide if you can wait that long... otherwise, look at :

http://www.sosuave.net/forum/showthread.php?t=110694

 

[Charm&Style]

Amazing Post.

i got the diet down. Its just that so far what ever ive been doing to get my muscles ripped they just grow bigger.

I want them chizzled, should i go with the less weight more rep theory?

 

[Warboss Alex]

Amazing Post.

i got the diet down. Its just that so far what ever ive been doing to get my muscles ripped they just grow bigger.

I want them chizzled, should i go with the less weight more rep theory?

NO .. less weight means there's a less of a load on the muscles therefore you're asking for atrophy. If your muscles got huge deadlifting 600lbs and then suddenly you're only lifting 400lbs .. your muscles will shrink because they only have to handle 400lbs. If you'd kept on lifting 600 they would've stayed big because they have to be that big to lit 600.. see what I mean?

If your diet is good then add some cardio and be patient bro.. fat loss doesn't happen overnight. It's very easy to do, the hard part is waiting.

 

[Charm&Style]

Nice...Nice.

The thing is i dont wanna get any bigger, so if i stay with the heavey weight that im comfortable with and just do more reps with that slowly over time ill get ripped?

The main purpose for this thread was for me to find a good diet which i did thanks to War and to find a way not to get any bigger but Chizzled.

 

[mrRuckus]

Charm,
Building the muscle is the easy part.

huh?

 

[Warboss Alex]

Nice...Nice.

The thing is i dont wanna get any bigger, so if i stay with the heavey weight that im comfortable with and just do more reps with that slowly over time ill get ripped?

The main purpose for this thread was for me to find a good diet which i did thanks to War and to find a way not to get any bigger but Chizzled.

NO.. again, you're missing the point. Adding more reps with your top weight means you're getting stronger, you'll get bigger.

Do the same lifts week in week out and maintain your strength; do cardio and tweak your diet to lose fat. Eat a little under or around maintainance.

 

[Warboss Alex]

how did I miss that.. good spot, Mr R!

Driven2Succeed, if you're saying that then I'm sorry but you've never built any significant muscle! If you had, you wouldn't be saying that. Either that, or you're a true freaky mesomorph.

Dieting is the easy part.. lol. (unless you compete)

 

[Charm&Style]

So basicly the main ingredient in become chizzled is just adding a bit of cardio and maintaining a well balanced diet.

Continue lifting the way i do, but add those to it and overtime my muscles will become outlined?

fo sho thanks guys.

Also my workouts consist a lot with Weights and not machines. Is that coo? or should i do some machine work outs too?

 

[Warboss Alex]

So basicly the main ingredient in become chizzled is just adding a bit of cardio and maintaining a well balanced diet.

Continue lifting the way i do, but add those to it and overtime my muscles will become outlined?

fo sho thanks guys.

Also my workouts consist a lot with Weights and not machines. Is that coo? or should i do some machine work outs too?

yes, losing bodyfat is diet and cardio.. weights keep muscle on you while you diet down (or build more muscle).

nothing wrong with weights workouts, throw in a machine for variety IF you want but don't mess with the routine that built your muscle.

 

[Charm&Style]

thnx bro.

War, cant wait for your fitness thread to come out.

Its gonna be crackin


:rockon:

 

[DonMEgaHoss]

Man after being fat when I was younger like 14-18 I was fat like max 205lbs like 36 inch waist. Im pretty lean and muscular. IM like 6'2 and 165 or so pounds. Snewy muscle so I got the definition and now I got a 9.2 on hotornot.com ^_^

I dont go to the gym. I lift dumbells couple times a week and thats it. Rest is Surfing so... cardio I guess... and Diet.. So I got it on lock down... I get a free meal each shift I cook so I can fix whatever I want at the restaurants disposal... mwahahah.

 

[Skilla_Staz]

One day of work out, one day of rest.
use these 3 workout routines- one routine each week.

GAH!!!

Those routines would take me HOURS to do. There was no squats and no deadlifts? There were a huge amount of isolation exercises and very few compound lifts. You change your routine every week? I recommend using the same routine each week, but adding more and more weight if you want to gain some size and/or strength. Or keeping the same weight if you want to be stuck where you are. However, you will hit a plateau, and THAT's when you alter things a bit. No need to revamp the whole routine, but maybe switching some exercises, changing the order or something would work.

I was in shock when I saw that HUGE amount of typing you did. At least you have a 3 day split...

 

[zerocelcius]

GAH!!!

Those routines would take me HOURS to do. There was no squats and no deadlifts? There were a huge amount of isolation exercises and very few compound lifts. You change your routine every week? I recommend using the same routine each week, but adding more and more weight if you want to gain some size and/or strength. Or keeping the same weight if you want to be stuck where you are. However, you will hit a plateau, and THAT's when you alter things a bit. No need to revamp the whole routine, but maybe switching some exercises, changing the order or something would work.

I was in shock when I saw that HUGE amount of typing you did. At least you have a 3 day split...

No they only take me one hour.

Read it again for the squats on Wednesday.
I do different workouts every week so I don't plateau!

The order is by muscle mass. I do the biggest muscles first. I have alt. for each exercise and if you want to use this system but want to change some exercises let me know I will give you a few alt's.

Warboss I was giving an example of a diet. If he wants to get cut he has to drop carbs and protein to bare minimum.

And it is better to do Cardio after your work out. That way you exhaust the muscles you are trying to cut, and your heart rate has been up the whole work out than you are hitting the cardio. You will burn way more fat that way.

Water is a huge part of cutting. You have to drink a lot of water all the time so you body flushes it and doesn't retain it.

 

[zerocelcius]

So basicly the main ingredient in become chizzled is just adding a bit of cardio and maintaining a well balanced diet.

Continue lifting the way i do, but add those to it and overtime my muscles will become outlined?

fo sho thanks guys.

Also my workouts consist a lot with Weights and not machines. Is that coo? or should i do some machine work outs too?

No.

If you lift heavy 80% - 90% Cut it down to 70% weight and do supersets or drop sets. To cut you have to really work the slow twitch muscles.
But don't stop lifting for sure. More muscle growth the faster you will burn fat.
IF you take weight gainer get off of it for cutting.
Well balanced diet for sure and cardio.

Do High reps with drop sets with no more than 1 min rest time. 30 sec is good if you can maintain. Do Cardio after your workout. Drink water! Even during the workout before you are thirsty. Eat and drink 16 oz at least of sport drink or equivalent after your work out.