I want to look like this; help tailor a workout

[itishe]

http://ashleykathbilsky.com/db1/00057/ashleykathbilsky.com/_uimages/gerard-butler-300-3.jpg

I was reading my recent Men's Health and they have a story about Gerald Butler and how he got in shape for the movie "300". He did a program called "200 Reps" where he'd do a bunch of random **** a ton of times and this is how he got in shape.

I have strength because I've mainly did strength training all my life (lower reps, high weight) but I want to become more cut and ripped like him.

Should I put alot of focus into conditioning and cardio for a while to drop excess weight or keep my normal regiment:

Day 1: Upper Body
Day 2: Cardio
Day 3: Legs/Back
Day 4: Cardio
Day 5: Upper Body
Day 6: Rest
Day 7: Cardio

Then upper body and legs/back get switched for the next week.

 

[shaunuk]

I have strength because I've mainly did strength training all my life (lower reps, high weight) but I want to become more cut and ripped like him.

Well, you don't really get cut by changing your training, you do it by losing body fat such that the musculature you had under your fat now shows.

Do you have a decent bit of muscle on you? Then lose body fat, you you'll appear 'ripped' and cut. Follow these guidelines if you just have a moderate amount of fat to drop:

1) use a carb-cutoff, i.e. stop eating carbs 3-5 hours before bedtime.

2) green tea, 8-10 bags per day, or 8 extract pills per day. green tea has a thermogenic effect

3) morning cardio. walk for 45mins-1hour 3-4 times per week on an empty stomach (before breakfast). I tend to walk for 30mins 4-5 days per week as walking for up to an hour isn't convenient for me.

4) eat mostly low GI carbs (i.e. oatmeal, brown rice, etc) except post-workout.

This should help bring your bf% down somewhat. Warboss Alex and EFFORT have written some good posts about losing bodyfat whilst maintaining and/or gaining muscle -you might wanna try searching the board.

What does your training routine look like mate?

-shaun

 

[EFFORT]

Do everything that shaun outlined.

Your routine setup looks good and u said it switches weekly so its like U-L-U, L-U-L which a lot of guys do good on. Post up what you do when your in the gym. Also what kind of cardio are you doing. What are you big 3 Squat, Dead, Bench and also Row 1-5rep maxes? What kind of cardio are you doing?

And as Alex would say, post up an honest days eating.

 

[blinkwatt]

His physique can be achieved easily with a year or so of hard working out and dieting. His bodyfat isn't that low,probably 9-11% area so mild cardio here and there will be enough.

Keep in mind,people use lighting and tans to really enhance their physique.

 

[itishe]

Off hand for certain I can only tell you my bench max. My 1-rep maximum for benching is 225.

My current stats:

183 pounds
I believe I'm 5'10 I havn't measured myself in a while, so I'd say it's safe to say 5'11 max.

I've really plateaued on my benching. I've been at 225 since I was early 16 and now I'm a month over 17. I've also gained about 20 pounds since then.

 

[EFFORT]

Off hand for certain I can only tell you my bench max. My 1-rep maximum for benching is 225.

My current stats:

183 pounds
I believe I'm 5'10 I havn't measured myself in a while, so I'd say it's safe to say 5'11 max.

I've really plateaued on my benching. I've been at 225 since I was early 16 and now I'm a month over 17. I've also gained about 20 pounds since then.

Hey what is your body fat at? Also asked more questions look above.

 

[SamoJednom]

Thread Hijack,

EFFORT, is it true that when you stall or plateau:

1). You need to eat a lot more then you are eating currently, a lot propose 2x body weight in protein.

2). Take a weeks break or until your fully recovered

 

[itishe]

Here is my average daily diet. Critique. I'm going for the bulky but ripped look (notice how he is thick but everything on him is visible as day).

Morning:

Two peices of toast with heavy peanut butter.
Glass of water (juice somedays)
Greentea pill

Lunch:
Two Taco's (Good portion of hamburger, lettuce, cheese, soft tortillas)
Glass of water
Cup of cottage cheese
Greentea pill

Snack:
Cup of Cottage Cheese
Cup of white rice mixed with green peas (I should switch to brown, I know)
If I don't eat rice I usually make a good sized salad
Glass of milk

Pre-workout:
1 1/2-2 scoops whey protein (24g protein/serving) mixed with Milk

Post-workout
1 1/2-2 scoops whey protein mixed with milk
Deli turkey on one slice of bread (somedays I make a sandwhich)
Cup of green peas
Greentea pill

Dinner:
Good deal of chicken (don't know weight/size of the breast I'm eating, but from the serving size I can gander I eat about 50 grams of protein just from chicken).
Good sized salad usually
Milk
Greentea pill

Late Night:
1 scoop whey with milk
Maybe a cup of cottage cheese if I'm hungry.

 

[Warboss Alex]

Okay, so you want to get ripped and get big at the same time.. it requires upmost dedication and precision, and your day's diet will not cut it. You need to eat a lot of calories through protein and fat and minimise carbs (and take in only really fibrous carbs, I'd say just oats and fruit) to around workouts, plus add cardio most days.

The guy you posted is not 'thick', he has low to moderate muscle, but his bodyfat makes him look like that. You need to eat an extremely clean diet for this.

Here is my average daily diet. Critique. I'm going for the bulky but ripped look (notice how he is thick but everything on him is visible as day).

Morning:

Two peices of toast with heavy peanut butter. GO FOR OATS INSTEAD
Glass of water (juice somedays) LOSE THE JUICE
Greentea pill
WHERE IS THE PROTEIN?

Lunch:
Two Taco's (Good portion of hamburger, lettuce, cheese, soft tortillas)
Glass of water
Cup of cottage cheese
Greentea pill
TACOS ARE A **** PROTEIN SOURCE, HAVE SOME MEAT INSTEAD, PLUS A SALAD WITH OLIVE OIL OR NUTS
LOSE THE COTTAGE CHEESE

Snack:
Cup of Cottage Cheese
Cup of white rice mixed with green peas (I should switch to brown, I know)
If I don't eat rice I usually make a good sized salad
Glass of milk
LOSE THE COTTAGE CHEESE, ADD BETTER PROTEIN
LOSE THE CARBS, ADD VEGETABLES AND A GOOD FAT SOURCE
LOSE THE MILK

Pre-workout:
1 1/2-2 scoops whey protein (24g protein/serving) mixed with Milk
LOSE THE MILK, ADD CARBS (FRUIT IS GOOD HERE)

Post-workout
1 1/2-2 scoops whey protein mixed with milk
Deli turkey on one slice of bread (somedays I make a sandwhich)
Cup of green peas
Greentea pill
LOSE THE MILK AND THE SANDWICH
ADD LIQUID CARBS TO THE WHEY (E.G. GATORADE, JUICE)

Dinner:
Good deal of chicken (don't know weight/size of the breast I'm eating, but from the serving size I can gander I eat about 50 grams of protein just from chicken).
Good sized salad usually
Milk
Greentea pill
ADD CARBS (PREFERABLY OATS OR BROWN RICE)
LOSE THE MILK

Late Night:
1 scoop whey with milk
Maybe a cup of cottage cheese if I'm hungry.
LOSE THE DAIRY
MAKE IT 2 SCOOPS OF WHEY/CASEIN OR WHEY+FAT
IN YOUR CASE I MIGHT JUST TAKE STRAIGHT CASEIN OR EVEN BETTER, SOLID FOOD PROTEIN

 

[itishe]

What should I replace cottage cheese with?

What would you recommend for morning if I cut out my peanut butter and toast? I need more protein in this category... what should I add?

 

[Warboss Alex]

What should I replace cottage cheese with?

What would you recommend for morning if I cut out my peanut butter and toast? I need more protein in this category... what should I add?

Basically, dairy when trying to cut (apart from yogurt to some extent) is fatal. And since you want to be burning fat and not laying it down while still growing, you need to cut out nearly all dairy products to make your life easier.

Every meal needs to include complete protein plus vegetables plus fat, and have carbs/fruit only in the morning, pre-workout and post-workout. You also need to be active during the day, don't sit on your arse all day, but if you're a teenager you should be okay since your metabolism is fast.

For breakfast you can have eggs (whole and/or whites) or some whey. Or fish or meat or whatever, there's no magic food. I would recommend a large egg and lean beef consumption though.

 

[itishe]

Alright for breakfast I will go to this:

4 whole eggs, 3 egg whites.
Cup of grapes
Glass of Water
Greentea pill

I will replace one-two of my cottage cheese intakes with just peanut butter (plain if not pre or post workout, but on toast if post workout).

I will also eat more beef and chicken. Drink more water is a goal too, but I don't think I can drink my whey with water... it tastes like horse ****.

 

[Warboss Alex]

Get better whey if it tastes like ****.

No peanut butter post-workout.

Replace cottage cheese with chicken, beef, turkey or tuna, not peanut butter.

Show me your routine. Alternating upper/lower isn't too bad but the volume needs to be regulated.

 

[itishe]

I've been eating alot of chicken and beef, and drinking quite a few protein shakes daily.

For working out I'm focusing more on the big lifts and less on the minor detailed lifts.

Definately seeing an improvement. I'm much leaner and my muscle definition is improving.

 

[mrRuckus]

Do everything that shaun outlined.

Your routine setup looks good and u said it switches weekly so its like U-L-U, L-U-L which a lot of guys do good on. Post up what you do when your in the gym. Also what kind of cardio are you doing. What are you big 3 Squat, Dead, Bench and also Row 1-5rep maxes? What kind of cardio are you doing?

.

I've noticed that you regurgitate a lot of iron addict's stuff.

 

[EFFORT]

I've noticed that you regurgitate a lot of iron addict's stuff.

Thats a good sign