Mastacheef's 6 Month Plan (needs help)

[mastacheef]

OK I'm sick of my self, I'm sick of saying OK ill go to the gym oh wait but ill do it tomorrow, surely enough i don't fvcking go. I'm sick of being a little chubbier than i should be, I'm sick of looking at other guys with ripped bodies, i want some of that! And by having you guys help, giving that extra motivation, and by posting weekly updates if not daily will really help. So here it is:

So what I'm asking from you guys is: helping me create a complete workout/meal plan for the next 6 months.. I'm ready.. my eyes are open..

-Stats-

As of January 2008..
Age:18
Weight:190lbs
Height:6'0"
Body Fat %: I will have to update this when i get these measurements
Weight Desired:I don't give a fvck as long as I look good
Look Desired:Somewhat big in muscle size, and defiantly ripped with a low percentage of body fat (goal is under 10% for starters)
Physical Hobbies: I go snowboarding at least once a week if not up to about 3 and I play the drums about 4 times a week. I would like to get into a sport again, possibly lacrosse or soccer.
Job Status: I'm about to apply at Star Nursery (like Home Depot but just for plants/yard stuff), if I do get the job I will be doing more physical work which will be a plus
Notes:
- I can work out at from home or 24 hour fitness
- I know the basics about working out such as form, technique, etc.
- I love cooking so throw out any recipes or things that involve cooking if you may


Before Pictures:
Front View
Side View
Back View

FitDay Journal:
Mastacheef's FitDay Journal

Gym Routine:
Ill start off with one of the example routines from The H&F Vault for the first 12 weeks:

Week 1: Max Testing
Weeks 2 - 5: My Routine
Week 6: Max Testing
Weeks 7 - 11: My Routine
Week 12: Max Testing

Routine:

DAY 1
Squats 2 x 5
Leg Press 1 x 15 (lighter weight)
Good Mornings 2 x 10-15
Hyperextension 2 x 8
Calf Raises 2 x 10

DAY 2
Low Intensity Cardio: 20+ minutes

DAY 3
Incline Press 2 x 5
Dumbbell Press (Flat/Decline) 2 x 8-10
Shoulder Press 2 x 8-12
Tricep Exercise 2 x 10-15

DAY 4
High Intensity Cardio: 20+ minutes

DAY 5
Deadlifts 2 x 5
Row 2 x 8
Bicep Curl 2 x 8-10
Forearm Exercise 2 x 10-15



Max Testing Routine:

Monday- 3 or 5 rep max Squat

Wednesday - 3 or 5 Rep max Bench Press, then 5rep max Barbell Row

Friday - 3 or 5 rep max Deadlift

Dieting:

Meal 1- Isa Shake +Raw Eggs
Meal 2- Beef/veggies
Meal 3- PWO Isopure Shake w/ 1tsp of glut. powder and 1 tsp of bcaa 5000 powder w/ sugars (aka juice) + Raw Eggs
Meal 4- Beef/Veggies
Meal 5- Isa Shake+ Raw Eggs
Meal 6- Chicken Or Tuna/ Fish Oil

1 Gallon of water per day

1 CLA 1000mg capsule twice daily

 

[mastacheef]

If you have any suggestions or want to add anything to my routine/plan let me know, I will be updating the original post from time to time

 

[wolf116]

Good stuff man, I've been on that plan for over a year now and it works great. Just read the H&F vault, and under EFFORT's name is a great meal plan.

 

[Quagmire911]

As Wolf said you need to eat like this:

http://www.sosuave.net/forum/showthread.php?t=134782

Beef can be anything, chilli is very easy to make...For example:

1.Put 500g beef and a chopped onion into a pot, heat on high flame for a few minutes until beef is brown.
2.Rinse the fat out of the beef and put back into pot.
3.Add a can of chopped tomatoes, some chilli powder (as much as you like), and some cumin. Also a tablespoon of tomato puree. Add kidney beans here if you like them if not go to stage 5.
4.Mix together and set on a low flame for 40-60 minutes stirring occasionally. If it starts to get too dry add a little water.
5.Near the end, if you didn't add kidney beans, add some peas if you like them. Makesure they cook for 5-10 minutes though.

That above will do you two meals. If you use 1kg of beef, just double everything else. You can store this in the fridge for one day, or freeze and eat when you want.


The routine is spot on and should be left the way it is; after the initial 12 weeks small changes can be looked at.

If you want more help in the long run then I'd post up every workout you do, that way we will be able to help you a lot better when the time comes to change things.

As for bf I wouldn't bother, I'd just take a waist and chest measurement and leave it at that.

Cardio is also important although there are different approaches here. Some will advocate low intensity and some HIIT. It is up to you, however some don't seem to be able to do HIIT and make decent strength/muscle gains. So tell me what you'd rather do, a combination of both is best but it will mainly be one.

Good luck,

Quagmire

Edit-And don't think you need to go under 10%. Much lower than this is hard to maintain and at this is generally quite lean with a full six pack etc.

 

[KarmaSutra]

Just caught this youngbrother! Good job deciding to make yourself the best you can become.

Regarding your diet, keep it lean and mean. High protein and cut the bullsh!t. The "enriched" foods which fvcking kill us, minimize all of our hard work and limit the progress we get out of the gym, get shut of it all. Fill your body with the proper foods and be damned sure to drink tons of water or green tea (sans sugar) as this will filter the toxins and crap from your system.

Your routine is good as it is, though you want to make damned sure to squeeze each and every ounce of your self on every rep. If you're going to do it, do it right.

 

[mastacheef]

I think i will do cardio in between days 1-2 and 2-3 low intensity one day on the bike or elyptical (check spelling ha) and then high intensity on rock climber machine or stair stepper

as for the meal plan..

Meal 1 - Shake +Raw Eggs
Meal 2- Beef/veggies
Meal 3- Shake + Raw Eggs
Meal 4- Beef/Veggies
Meal 5- Shake+ Raw Eggs
Meal 6- Chicken Or Tuna/ Fish Oil

do I eat raw eggs or cook them? :crackup:

and for my goals how many calories should I shoot for daily and on workout days vs off days

EDIT: and my workout is fine? nothing more nothing less just do as is?

 

[Quagmire911]

I think i will do cardio in between days 1-2 and 2-3 low intensity one day on the bike or elyptical (check spelling ha) and then high intensity on rock climber machine or stair stepper

as for the meal plan..

Meal 1 - Shake +Raw Eggs
Meal 2- Beef/veggies
Meal 3- Shake + Raw Eggs
Meal 4- Beef/Veggies
Meal 5- Shake+ Raw Eggs
Meal 6- Chicken Or Tuna/ Fish Oil

do I eat raw eggs or cook them? :crackup:

and for my goals how many calories should I shoot for daily and on workout days vs off days

EDIT: and my workout is fine? nothing more nothing less just do as is?

You have eggs raw, yes. Shakes should be something like 2scoops flavored whey+6 raw eggs+water.

"The routine is spot on and should be left the way it is; after the initial 12 weeks small changes can be looked at."

I said that above. That is a Warboss Alex routine, why would it need changing?

As for calories this is different for everyone. At 190lbs start off on roughly 3500 a day and go from there. If you aren't gaining add another 300 calories per day and keep doing this until you start gaining again. Gains should be around the 1 pound mark. On your workout days you should be having a pwo shake that is about 60-80g dextrose and 60-80g protein; this is your extra calories on workout day. As for adding calories do this through protein or fat. Adding two tablespoons of olive oil in is a safe bet.

Good luck,

Quagmire

 

[I-tallionStallion]

That is a Warboss Alex routine, why would it need changing?
Quagmire

HAHAHAHAHAHAHHHA.....so true, i would definitely know

Goodluck Mastacheef! You can def do it. You have all of our support and wisdom. Time to kick ass!!

 

[mastacheef]

im going to stay on the Warboss Alex routine but my mom's boyfriend who is a personal trainer told me I should go on a Total Body routine that he put together. Tell me what you think for future reference:

*all 3 days consist of this routine*

i.e. monday wednesday friday
with cardio on tuesday & thursday

Deadlifts 2-4x15-30
Bench Press 2-4x12
Shoulder Press 2-4x12
Lat Pulls 2-4x12
Seated Rows 2-4x12
Squats 2-4x12-20

 

[mastacheef]

i just got back from the gym and i went out and bought Isopure protein - low carb dutch chocolate mmm i love it, ive had it before and it tastes soooo good haha. but along with the PWO shake i added a teaspoon of glutamine powder and a teaspoon of bcaa 5000 powder and i used milk to mix all of this

my max for squat was 155 lbs (this includes the bar)
then heres other weights i used during the routine..
65lbs on the good mornings
25lbs on the hypers
20lbs on the calf raises
90lbs on the leg presses

i also updated what kind of shake i drink in the morning and at night, just click the link up top in my meal plan and you will see the ingredients, its different from my PWO shake

 

[EFFORT]

im going to stay on the Warboss Alex routine but my mom's boyfriend who is a personal trainer told me I should go on a Total Body routine that he put together. Tell me what you think for future reference:

*all 3 days consist of this routine*

i.e. monday wednesday friday
with cardio on tuesday & thursday

Deadlifts 2-4x15-30
Bench Press 2-4x12
Shoulder Press 2-4x12
Lat Pulls 2-4x12
Seated Rows 2-4x12
Squats 2-4x12-20

follow the where to start post,that routine he gave you is a mess. Also for the diet, if your wanting to lean out more i'd recommend going the low carb route either a timed carb or anabolic style diet.

 

[mastacheef]

where can i find a solid anabolic style diet, im shooting for about in between 1000-1500 calories a day (shakes included with the calories)

 

[I-tallionStallion]

1000-1500 calorie diet...don't do it, you will be starving. If you want to cut the fat, the last feeling you need is to be starving all day. Because then you will cheat and feel like $hit. 2000 calories sounds better

 

[mastacheef]

i can deal trust haha and i feed my body with the right nutrients with the isa shake if you read the ingridients

 

[EFFORT]

where can i find a solid anabolic style diet, im shooting for about in between 1000-1500 calories a day (shakes included with the calories)

don't like that approach and i know what your trying to do. Pm me and i'll send you some info.

 

[Quagmire911]

I swear I am going to blow my f****** brains out.

All this 1500 calorie a day high volume BB'ing rubbish is getting to repetitive.

 

[EFFORT]

I swear I am going to blow my f****** brains out.

All this 1500 calorie a day high volume BB'ing rubbish is getting to repetitive.

some people just need to try there ideas out, come to after how ever long and realize they wasted there time, then they'll become humble and start listening.

 

[Throttle]

took me 10 years of lifting off and on wasting time with the wrong ideas to wake up one day and find sensible ones.....

 

[mastacheef]

well I am here to listen to you guys since you guys have the experience. just tell me what I need to do and ill do it! i will be shooting for 2000 calories btw

 

[I-tallionStallion]

Seriously listen to these guys...I tried the 1500 calorie or less diet...wow was i sorry. its hard to go from eating a lot, to eating pratically nothing. You don't want to lose muscle.

I went from 207 to 163 following the advice of the H&F forum. in 4 1/2 - 5months. I am now 194 with with some solid muscles...and fat too haha i keep cheating on my bulking lol. I have seen amazing results, i know where your coming from. It will be so fast, you won't even believe it. And when it works...youll be thanking these guys and hopefully be doing what i am doing right now for you...helping other lard asses