The month of Feb,my starting point.

[Romeo1]

Hey guys i would like help,with my fitness goals in health,since i just completed my first month,of going to the gym 3 times a week,M,W,F,with my own custom workout design like the one in the vault,as i saw fit for myself.So heres the way im doing it and plan to do it for the next 2 months of trial and error.

Im 5'9 and weight 170lbs my bf% is 17.

On Monday I.

Deadlift
5 sets of 10 reps,lifting 135lbs
Dumbbell curls
5 sets of 10 reps,lifting 35lbs
Row
5 sets of 10 reps.lifting 96lbs
and 20 min on the treadmill hiit

On Wendsday

Bench Press
5 sets of 10 reps,lifting 135lbs (only 1st, 2 set)and (last 3rd 4th,5th) lifting 155lbs
Leg Press
5 sets of 10 reps,lifting 225lbs
Calves
5 sets of 10 reps,lifting 155lbs
Squats
5 sets of 7 reps,(1st and 2 sets)lifting 135lbs (3rd 4th,5th)155lbs
and 20 min on the treadmill hiit.

On Friday

Incline Bench
5 sets of 10 reps,lifting 135lbs
Lat Pulldown
5 sets of 10 reps,lifting 96lbs
Skull Crushers
5 sets of 10 reps,lifting 55lbs
Dumbell Press
5 sets of 5 reps,lifting 110lbs
20 min on the treadmill hiit

Meals
Everyday i drink 1 gal of water and nothing else.
1 protein shake everyday,sometimes 2.
2 cans of tuna
beef or mexican food i make it here at home no eating out.
fruit.
nuts.

Goals
1.Make health lifestyle for the rest of my life.
2.Hit the gym 3 times a week for the rest of the year and learn through trial and error.
3.Get stronger and have more energy.
4.Six pack abs,by the end of the year.

Any help on my fitness journey will be appreciated!

NO PAIN! NO GAIN!:rockon:

 

[EFFORT]

Goals
1.Make health lifestyle for the rest of my life.
2.Hit the gym 3 times a week for the rest of the year and learn through trial and error.
3.Get stronger and have more energy.
4.Six pack abs,by the end of the year.

Any help on my fitness journey will be appreciated!

NO PAIN! NO GAIN!:rockon:

i say follow where to start and simple starting diet

 

[Scorrere]

i say follow where to start and simple starting diet

Also note that six pack abs aren't very likely in just a year. It takes a ****load of dieting to get down to the right BF% for those (unless you have genetics on your side).

 

[mrRuckus]

Also note that six pack abs aren't very likely in just a year. It takes a ****load of dieting to get down to the right BF% for those (unless you have genetics on your side).

17% to 9-10% isn't a big deal. If you need to be like 6-7% your abs are just too small. It's a myth that everyone has a six pack ready to go under their fat.

Weighted situps and fat loss will work fine. Stick a DB on your chest. This exercise FLIES up. I started at like 60 lbs and added 5 lbs or more a week up until 125 lbs x 10. When the DB gets too big either put a smaller db behind your head to change the leverage or start doing declines situps with a smaller db.


I haven't done the math on my caliper measurement calculations but i started 5-6 weeks ago at 16% bf. I'm now 2 belt buckles lower and my pants don't fit for crap. It's probably down to 12-13% now. I haven't even started cardio and no my genetics aren't great.

Getting skinny is EASY. I have NO idea how people fvck it up. Getting big is the hard part, and keeping your muscle while losing fat is the hard part.

At 10% girls will be drooling over the V. They were when I was. Hell, my abs were somewhat visible at 16% because they're big. At least the top 4.



Of course, that goal is complicated by this goal:
3.Get stronger and have more energy.