Quote (JCarter17 @ Mon, May 4 2009, 01:41am)

18 years old
6'0
205lbs

Im looking to build muscle all around
and gain a 6pack.

All I have is a bar and a some dumbbells
So if theres any information you can give me it would be greatly appreciated.

I will donate

Quote (Powned @ Sun, May 3 2009, 06:44pm)

Hi, i'm 14 years old and i would like to have a six or 8 pack, and have good muscles everywhere.

I'm 5''5 - 5''6 and 108 Lbs.

Would you make me a workout schedule + what i should eat ?

Thanks, would also pay FG. Thanks in advance,

-Seb

Quote (JCarter17 @ Sun, May 3 2009, 09:41pm)

18 years old
6'0
205lbs

Im looking to build muscle all around
and gain a 6pack.

All I have is a bar and a some dumbbells
So if theres any information you can give me it would be greatly appreciated.

I will donate

Quote (SKCRaynor @ Mon, May 4 2009, 09:56pm)

The first step would be a good gym membership...but if you can not afford it...try the following:

All you need is a bar + weights and some dumbbells to do everything you need.


Try classic pyramiding (working up in weight...higher reps lower weight at first, moving up to lower reps higher weight at the end...try 5 sets per exercise)


Day 1 - Chest - Bench Press, Incline Bench Press, Dumbbell Pec Flies, Incline Dumbbell Presses

Day 2 - Back - Straight leg Deadlifts, Bent over barbell rows, dumbbell lawnmower rows, laying dumbbell rows

Day 3 - Legs - Ass-To-Floor Squats (10 sets), Dumbbell Lunges, Barbell Calf Raises, dumbbell romanian deadlifts (focus on the hamstrings here)

Day 4 - Shoulders - Standing Military press (barbell), seated dumbbell shoulder press, Dumbbell Lat Raises, Dumbbell Shrugs

Day 5 - Arms - Standing barbell curls, seated dumbbell hammer curls, seated dumbbell skull crushers, dumbell tricep kickbacks (you can also try close-grip bench)


Do abs every other day for approximately 10 sets at the end of your workouts - do whatever ab exercises you feel the most - try alternating crunches, hanging leg raises, or full situps.

Quote (SKCRaynor @ Sun, Feb 22 2009, 05:31am)

Hello -

here's what you do.

6 days of the week, I want you to eat 3,000 calories spread out every 2-3 hours and in the form of just good proteins and fats. This means virtually any meat, vegetable, or dairy that you want. (this means no glycogen for the body to burn for energy...it will then start taking fat stores, and converting them to glycogen to burn for energy)

On the 7th day, you can carb up and eat about 1,000-1,200g of carbs also split up every 2-3 hours. This will cycle your basal metabolism to keep using glycogen to burn for energy (which you will be depriving it of during the other 6 days)


Take multi-vitamins, caffeine (all sources), and Essential Fatty Acids (with every meal).

Drink ice water constantly,

and when you work out at the gym or sleep at night try to be as warm as possible!!!


In addition - you will have to work out at least 5 days a week for 2.5 hours a day. If you can go 6 days, the time goes down to 2 hours a day 6 days a week.

Split your routines to accomidate 30 minutes of cardio at the END of a workout.


Take BCAA's throughout your workout to prevent muscle atrophe.


Weigh yourself once a week on the same scale at the same time under the same conditions and keep a log.

Quote (d1sturb3d @ Tue, May 5 2009, 11:33pm)

I'm Looking for weight loss and not sure on the suppliments i need a good a BCAA and Caffine pill any suggestions that would be at GNC price vs quality if possible

Going of previous weight loss you have told people i have almost the exact stats as the guy you told 3000 calories 6 days a week and 1000/1200 carbs one day a week

Just curious how the meals would look