Ok Need Comments and Help from the big guys.

[typical]

Ok, I'm just going to lay into this and see what you guys think.

Training is as follows

Mondays Chest and Biceps max weights I can push failure after 8 reps.
Tuesday Back and Triceps max weights I can push failure after 8 reps.
Wednesday Legs and Shoulders max weights I can push failure after 8 reps.

Thursday Repeat Mondays workout.
Friday Repeat Tuesdays workout.
Saturday Repeat Wednesdays workout.
Abbs every day
Sunday off.

I wont list exercises cause I change them every 6 weeks or so

Weight varies between 170 - 180 pds daily depending on time. I'm at 15% bf

Now I sat down and decided to get cut up first then do clean bulks, so following diesels guide I worked this out.

I need 204 grams of carbs per day = 816 cals (1.2 x bodyweight in pds)
I need 340 grams of protein per day = 1360 cals (2 x bodyweight in pds)
I need 30 grams of fat per day = 270 cals (no idea lol)

Total = 2326 cals per day as a basseline to sustain weight. Cut 19 grams of carbs and 19 grams of protein a week = 150 cals reduced each week till I hit 1600 or so cals a week, then sustain for 8-12 weeks with intense 20 min cardio sessions while pushing heavy and I should get cut.

Now the whey protein I take is bioplex whey in which is 550 cals per serving (84grams carbs 46 grams protein and 6 grams fat). I take this 3 times a day so thats already 1650 cals then anything I eat to not feel hungry.

I'm also on Animal stack 2 at the moment as my only supplement.

I've been training like this for the last year or so but diet has been all over the show, I begin proper diet tomorrow which is a staggered 6 meals a day including the 3 shakes of whey.

Should I change my training routine ?? (only 1 day rest)
Should I drop food intake when cutting and go totally on whey as only cal intake or cut both food and whey to get to the so called 1600 mark ??
Should I be taking more supplements ??

I'm no slack guy so dig into me if you want too I just wanna get ripped up so that I can do clean bulks. (god it was easier in highschool)

 

[EFFORT]

Your training way to much, reduce what u have to a 3 day split or even a 2 day split. Post up here what lifts your doing etc.

 

[Fitch]

Don't overwork yourself. It is counterproductive; remember your muscle builds and develops AFTER your workout.

Hence, you should take it easy, and DO NOT do crunches every day. Your "abs" are just like any other muscle in your body. It needs a day off, too.

 

[typical]

Ok I get the whole I'm over training part, I talked to a friend of mine (he's a ripped kickboxer at 190 pds) and he talked me into not going for a cut just yet and trying to at least going from 170 to 195 pds then trying a cut.

He told me that because I've been training like this for a whole year my body has adjusted to this style of six days a week training (He did say I have been overworking my abs like you guys told me, maybe thats why I dont have a ripped 6 pack yet) so he told me to only cut down on the ab training

So working with that (I like my numbers sorry guys) to bulk up I'd need

340 grams of carbs each day = 1360 cals
255 grams of protein each day = 1020 cals
50 grams of fat each day = 200 cals

Total = 2580 cals intake at least to start putting on mass

I worked out my diet with three 550 cal protein shakes and it comes to 2600 cals each day and man on a six meal a day plan thats alot of food to be eating (I'm shocked actually).

Ok now for my current routine these are just the working sets. (the gym I'm at has everything in kilograms so I have to convert to make sense)

Monday

Chest
Flat Benchpress = 3 sets of 8 at 180 pds
Dumbell Benchpress = 3 sets of 8 at 60 pds
Bumbell Benchpress incline = 3 sets of 8 at 55 pds

Biceps
Barbell curls = 3 sets of 8 at 70 pds
Dumbell curls = 3 sets of 8 at 50 pds
Dumbell curls incline = 3 sets of 8 at 40 pds

Tuesday

Back
Reverse grip Barbell Row = 3 sets of 8 at 140 pds
Dumbell row = 3 sets of 8 at 40pds
Wide grip pullups = 3 sets of 8
Close grip pullups = 3 sets of 8

Triceps
Tricep dips = 3 sets of 8
2 arm dumbell extensions = 3 sets of 8 at 60 pds
Tricep pressups = 3 sets of 8

Wenesday

Legs
Squats = 3 sets of 8 at 310 pds
Leg press = 3 sets of 8 at 400 pds
lying leg curl = 3 sets of 8 at 110 pds
Standing calve raise = 3 sets of 8 at 310 pds
Toe press = 2 sets of 8 at 360 pds

Shoulders
Dumbell shoulder press = 3 sets of 8 at 60 pds
dumbell side raises = 3 sets of 8 at 25 pds

Abs (everyday but I'll cut it down to once a week with some weight added)

Twist and crunch = 4 sets of 25
Regular crunch = 4 sets of 25
Reverse crunch = 4 sets of 25

 

[EFFORT]

Your going to need to up those cals if you want to start putting on mass. There was another guy thats 170 here and i told him to have 360protein, 300carbs, 110 fat, you should work up to that.


Squats = 3 sets of 8 at 310 pds

Nice squat man, i'd love to see you trash your current workout and get on a WSB routine and watch your numbers fly

 

[semag]

Those numbers don't jive to me... you go all the way down on your squats?

 

[typical]

Yea why ? Ive managed 1 rep at 400 pds once in january this year I had a guy spot me all the way though. Thats mainly because back in highschool I played soccer and done track all year long. Its only since leaving highschool where I went from a solid 190 pds to a chubby 180 pds, its taken me a year to get rid of the chubby fat but I'm at 170 pds now and covered in stretch marks.

The thing is I have got the strength but not the size or cuts I had when I was 18 I'm a skinny guy with no six pack now, and I've had a few pm's from a few guys I'll change my routines and diet according to their advice. Thanks alot guys

 

[KillingTime]

Just more proof that heavy weights don't equal big muscles

BTW. Your shoulders are getting the cold SHOULDER. Hit your rear delts at least.
I would put them on a seperate day from legs, if your hitting your legs correctly you should be about ready to pass out by the time your done... I couldn't possibly hit my shoulders with the right intensity after doing legs but whatever does it for ya

 

[brucevangeorge]

Just more proof that heavy weights don't equal big muscles

Heavy weight = big muscles.

Let's compare two guys:

1. Joe does squats. 5 sets of 5 reps at 100lbs.

2. Carlos also does squats. He does 5 sets of 5 reps at 400lbs.

Who has the bigger legs?

Answer: You shouldn't even have to think.

 

[typical]

I'd go more along with heavy weights + right diet = big muscles, my diets out of wack which is the main reason im still small so to speak.

 

[The_Lifter]

When will you guys learn. A "ripped six pack" is due to low bodyfat, not training the area. The abdominals have very little potential for hypertrophy. They get a ton of work from your compound movements. Squats, deads, and even pushdowns work them enormously. Assuming you're using correct form, that will do it.