For your current body type, I think you need to move into a CLEAN bulk.

Follow this guide:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=335896241
Bulking Diet, workout, and supplement guide


To make sure that you can combat fat gain, make sure that you are doing about 20 mins of HIIT cardio at the end of each workout. In addition, just stay generally active and try to avoid just sitting around.

But if you follow that routine + diet and find that you are not gaining enough mass and losing fat rapidly, you will need to increase calories by 500 a day. If you see too much fat gain, despite activity level, reduce calories by around 500 per day. (the cals to be reduced should be mostly carbs and fat)


Let me know if you need anything else.

Which one should I stick to?

http://forums.d2jsp.org/topic.php?t=21269614&p=321315004

5x5 plan (strength and size)


http://forums.d2jsp.org/topic.php?t=21269614&p=327158583

Hypertrophy Plan (volume, pump, and cut).

Thanks a million

Alright Ray.

I modified it the routine a little bit, basically took 3 exercies per muscle group.
We started today to see where he was at, he cannot do 1 pullup or 1 Dip, benches 115, struggles with BW squats....(just to give you an idea)

Were going to start off 3 days instead of the 6 days, and over time we will eventually get to the 6 day routine, I also took out a few exercises each workout and will add them/ switch some around as time goes on.

To start off here is what I have:

Day 1:
Chest/Bi
Cardio:20min bicycle
Flat BB bench
Incline BB Bench
Flat DB Flies
BB Curls
Preacher Curls
Seated Hammer Curls
Abs:
Cardio: 20min bicycle

Day 2:
Back/Tri
Cardio: 20min
Wide Lat Pull downs
Cable Rows
BB Rows
Seated DB Tri Extension
Cable Tri Push Downs
DB TRI Kickbacks
Abs:

Day 3:
Legs/Shoulders
Cardio:20min
BW Squats
Leg Extension
BW/DB Lunges
Seated Military Press
Seated DB Arnold Press
DB Shrugs
Abs:
Cardio: 20min

All sets will include 1 warmup set, and 4 Drop sets. Except example: BW squats.. Prolly do 4-5 sets to failure? with little rest in between?
Will also switch it up every other workout with Barbell bench to Dumbbell bench for example, or Barbell curls to DB curls. etc.

Im very excited, because if he achieves his goal, I achieve my goal of helping him. I'm also learning alot through this experience too, I have never had to loose weight before, so this is new to me too..




Thank you!

Hey Raynor,

Just had a question about warming up and stretching.

If I spend 15-20 minutes doing a good solid stretch, warm up, etc.

How long can I expect that to last? Say I start an hour before my sport or something I plan on doing and finish with ~40 minutes until we begin.

Reason being I prefer to stretch at home etc and my kickboxing/mma class is a little bit of a drive so I wanna make sure I am not just setting myself up for injury.

Thanks,

when i do my back/rear delt workout i get i weird tingling feeling in my elbow
almost as if im hitting my funny bone but in on the apex of the elbow joint
what is this and is this something i should be concerned about?

This post was edited by abcboyz on Nov 9 2011 05:00pm

Can you give me a good basic beginners chest/tri, back/bi, legs/shoulders routine?

sup skc i was about to give a program to my 16 years old friend ( 145 lbs and about 5'9 ish ) i was wondering if he was to young to do squats / deadlifts ?

hes been lifting for like 4-5 months

why do people say soy protein is so bad

5x5 for the first 4-6 months. Then hypertrophy after that for the next 4-6 months