I'm looking to get feedback on my current routine/diet. Essentially I'm looking to become more defined, not really looking to BULK UP.
I'm 19, 6'1", and weigh 140 pounds.
As for my diet, I stick to around 2200 calories a day. I take 24g of 100% Whey Protein Isolate directly after my workout and then once more at the end of the day. I ONLY take it on the days of my workout.
As for my routine, I complete this 2 times a week. It consists of "2 rounds".
For example,
[B][U]Monday[/U][/B]
*Basic Stretching*
[U]Round One[/U]
Push-ups ~ 30 then 20.
Abs ~ 1.5 minutes of bicycles, 50 crunches then 50 more crunches.
Biceps ~ 30 then 25.
Squats ~ 30.
*Rest*
[U]Round Two[/U]
Push-ups ~ 30 then 20.
Abs ~ 1 minute of bicycles, 40 crunches then 40 more crunches.
Biceps ~ 30 then 15.
Over-all I want to know if I'm being a complete moron. No point in doing all this if I'm just wasting my time. Any help is appreciated. Thanks!
what a horrible routine and diet , shame on you
Wow, that is horrible.
140lbs at 6'1 and you're cutting? Going to look like you just walked out of Auschwitz.
I think it's fascinating how people think they're going to pick up a heavy weight and suddenly become freakishly huge. Seems to be a particularly popular mindset amongst women.
i agree a woman is an accurate term to call op by
[QUOTE=Kabstrac;35590568]Not gonna get ANYTHING on that routine
Join a gym, do Strong lifts 5x5, or Starting Strength Practical Programming. Eat more god damned food and protein
LMAO 30 Bicep reps[/QUOTE]
still don't understand why people suggest 5x5 or SS for someone who desires to look better instead of lift more weight
dat dere brainwashing forums and SS bullshit has got to stop
HERE WE GO VQ NOT UNDERSTANDING BASIC PHYSIOLOGY AGAIN AND AGAIN
Then what the hell am I supposed to do? Is 2200 calories too little?
Cassus v VQ
ruh roh
[QUOTE=Kabstrac;35601871]Okay, what would you suggest for him?[/QUOTE]
anything that is a combination of compound lifts along with isolation exercises
doesn't hurt to have one AND the other, there is no reason to exclude isolation and expect 3 lifts to indirectly work your whole body
srs guys look at progress pics of people on SS vs compounds AND isolation, can't be bothered to find them but the guys that do the latter come out looking better and have similar stats
also dave mustaine is cool :3
ANYONE WHO HAS READ THE BOOK OR KNOWS MORE THAN MEDIOCRE ANECDOTAL BROSCIENCE WOULD KNOW THE STANDARD SS ROUTINE IS SOLELY FOR STRENGTH WHILE SS PP + A FEW SUPPLEMENTARY EXERCISES IS CLEARLY SUPERIOR GET WITH THE FUCKIN TIMES
[QUOTE=Flumer;35602018]Then what the hell am I supposed to do? Is 2200 calories too little?[/QUOTE]
to see results you need to:
-workout more than twice a week (at least 3, 4-5 is cool)
-you won't BULK UP like you think you will, just up your calories a bit if you feel like staying on the small side, the extra energy will help since you are currently eating at maintenance
-stick to 3-4 sets, 6-12 rep ranges
-do compound AND isolation exercises, i.e. benchpress, shoulder press, tricep extensions, curls, etc. etc.
-the bodyweight exercises you are currently doing are beneficial but you can really only do so much with bodyweight, try to move on to weights if you can
[editline]17th April 2012[/editline]
[QUOTE=ImTerryCrews;35602052]ANYONE WHO HAS READ THE BOOK OR KNOWS MORE THAN MEDIOCRE ANECDOTAL BROSCIENCE WOULD KNOW THE STANDARD SS ROUTINE IS SOLELY FOR STRENGTH WHILE SS PP + A FEW SUPPLEMENTARY EXERCISES IS CLEARLY SUPERIOR GET WITH THE FUCKIN TIMES[/QUOTE]
so you are paraphrasing what i said essentially
[editline]17th April 2012[/editline]
[QUOTE=G71tc4;35602025]Cassus v VQ
ruh roh[/QUOTE]
as far as I rememeber casus was a fat high school kid who didn't even deadlift, dis gon b gud
[editline]17th April 2012[/editline]
jk casus but seriously you know combination is better
sure ss pp + some supplementary work is p much the best if you know what youre doing . but this shit [quote]-stick to 3-4 sets, 6-12 rep ranges
-do compound AND isolation exercises, i.e. benchpress, shoulder press, tricep extensions, curls, etc. etc.
[/quote] is near retarded
[QUOTE=ImTerryCrews;35602318]sure ss pp + some supplementary work is p much the best if you know what youre doing . but this shit is near retarded[/QUOTE]
please do explain
3-4 sets is fine 6-12 is an over statement where 5-8 is better in almost every case.
for the 2nd part assuming we are doing ss pp with maybe dips added and 1 other supp ( not including curls) is for the most part literally all yo uwill need as a beginner. i could find studies about how 5-8 rep range is best and lower reps = growth but i want to play HoN!!!
[QUOTE=ImTerryCrews;35602660]3-4 sets is fine 6-12 is an over statement where 5-8 is better in almost every case.
for the 2nd part assuming we are doing ss pp with maybe dips added and 1 other supp ( not including curls) is for the most part literally all yo uwill need as a beginner. i could find studies about how 5-8 rep range is best and lower reps = growth but i want to play HoN!!![/QUOTE]
everyone is different, hence why i said 6-12 cause it includes the most used ranges, he should try and see which one works best for him since there is no universal rep range best for everyone and you know this
so first you said 3-4 sets is near retarded and now you say it is fine lol good ol casus havent changed a bit
omg ss pp end of thread, its getting old...
[QUOTE=VQ35HR;35602735]everyone is different, hence why i said 6-12 cause it includes the most used ranges, he should try and see which one works best for him since there is no universal rep range best for everyone and you know this
so first you said 3-4 sets is near retarded and now you say it is fine lol good ol casus havent changed a bit[/QUOTE]
#1 backpedaller usa
if youre implying normal people would need more than 8 reps anything as a beginner i have some bad news for youbro
[img]http://i44.tinypic.com/4kwaag.png[/img]
Would someone mind just cooking me up a routine then? I'll be sure to follow it exactly.
i dunno maybe if you actually looked youd see starting strength pp being reccomended 9 times out of 10 for beginners??
Sspp and Sl5x5 are recommended to people who have no or little experience lifting so that they can learn proper form for some very important lifts and begin to understand enough about lifting to start their own routines. Plus, doing these routines, while they do help primarily with strength, will also make you look good. Once you feel ready to move on from sspp, you do. You're not supposed to stick with it for very long.
Anyway, OP could obviously use a simple routine meant for beginners instead of trying to make some very odd concoction of exercises and stretches.
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