It's good but you need a WARMUP set first for every exercise before jumping into that relatively heavy weight for you.

Do a 15 rep slow warmup with good form and light weight to fully get blood circulating to the area and improving your ROM as well as focusing on establishing the mind-muscle connection for the heavier lifting about to begin.


Other than that, drop sets are a great way to go for fat burning. Why did you only list chest/bis curiously?

Yeah I always do a few warmup sets. Takes me a good 15min to get the blood pumpin.


I was just showing an example for one day
It's your cutting routine.

Chest/bi
Back/tri
Leg/shoulder
Rest
Repeat

I'm just worried im gonna be burnt out after week one haha

I'm already at 170 from 220 but I'm still chubby / fat , i don't really want to drop anymore weight wise how can i go about cutting while maintaining the same weight and or gaining weight ?

EDIT ; the diet i posted, its fine to bulk from you said ? would that diet have me ganging muscle with minimal fat ? oh and if i do 5x5 3 times a week , followed up by boxing (cardio) 3-4 times a week what would be the outcome of this ? as a chubby fat person what can i expect to see in both physical results and my lifting numbers?

This post was edited by EverNineAfter on Jan 21 2012 05:08pm

Hi Raynor,

I am currently trying to lose some weight and I need a proper diet and exercises. My long term goal is to look pretty much like this guy http://img830.imageshack.us/img830/3528/bodybuildingchiseled.jpg
I do have access to a gym.

Thanks a lot

Stats:
18 y/o
5'10
177 pounds
18% bf

This post was edited by PgMZealot on Jan 21 2012 08:11pm

Raynor I think i may have asked you this question before, so please forgive me if i have.

I feel as though im struggling with hitting my biceps and triceps. are there any tips you could give me so that i can develop them more efficiently? heres the what my arm day looks like

(Friday) - Arms
• EZ-Bar Curls - 5 sets of 8-12 reps ( I did five sets of JUST the bar i believe it might of been 25lbs)
• Dumbbell Concentration Curls - 5 sets of 8-12 reps ( did 5 sets of 10lbs db and i couldnt do more than 8 reps per set...)
• Olympic Bar Curls - 5 sets of 5 reps ( Couldnt use the 45lb bar)
• Weighted Dips - 5 sets of 5 reps ( increased the weights to do my bodyweight 149lbs plus 55lbs attached through a belt)
• Tricep Cable Pulldowns - 5 sets of 8-12 reps (50 lb and i used a rope )
• Dumbbell Tricep Kickbacks - 5 sets of 8-12 reps

The same thing u posted in the 5x5 strength routine. are there some general tips you can give me so i hit these arm muscles better??

This post was edited by Floppyduck on Jan 21 2012 09:37pm

Hey i just find out i got ''man bobbies'' i'm looking foward to lose them any tips ?

"burnt-out" is only a state of mind...in which you can and WILL overcome.

Good luck!

What you want to do is either decide to clean bulk (gain muscle with minimal fat gain) or cut (lose fat with minimal muscle loss). It sounds like you want to clean bulk. That means you would want to calculate your exact BMR (resting) and add in the calories burned from exercise. Proceed to eat exactly what your body need + an extra 200-300 cals per day on top of that. Continue to train 5x5 for strength and go until you feel like you are ready to cut down and then eventually repeat the bulk.

The way you mentioned above is ill advised...you would be doing a cutting exercise routine with a bulking diet. You wouldn't gain much strength if any...and you wouldn't lose much fat...if any.

Outstanding that you are of the particular height/weight for me to give you the anabolic cutting diet to. You will want to cut down to around 150 lbs before bulking again. You will need at least two full cutting cycles and one full bulking cycle to get close to where you want to be. Cutting now, followed by bulking, followed by another cut.

Anyway - here is the diet:



you need 1,700 cal per day.

1. no more than 25g carbs per day (except carb day and cheat day)
2. A split of approximately 70% calories from fat, 25-30% calories from protein. (only carbs will be from fiberous veggies and nuts)
3. Follow my exercise routine I gave you METICULOUSLY
4. Take fat burners every morning prior to eating with 2 large glasses of water, eat meal 1 approx 15-20 mins later.


Meal Plan:


Meal 1 - 3 whole eggs + 1 oz full fat cheese w/ 1/2 cup green peppers
Meal 2 - 1 zero carb protein shake w/ 3 tbsp heavy cream
Meal 3 - 1 salad with 4oz chicken breast and 2 tbsp olive oil + vinegar
Meal 4 - 1 can of tuna + 1 oz full fat cheese + 2-3 tbsp mayo + green veggies (celery, green pepper, etc)
Meal 5 - 5oz ground beef (80/20) with grated romano cheese, + 1/2 cup green veggies
Meal 6 - 1 cup cottage cheese + either 3tbsp heavy cream or 2tbsp olive oil


You can make substitutions as necessary, but keep calories to 2,200 per day with the proper fat/protein ratio, only carbs from green veggies and a few nuts, and at least 1 gal of water.

Perform this diet for 13 days straight and on the 14th day you are allowed your first CARB DAY:


Carb day is as follows:

2,500-3,000 calories, 85% cals from carbs, 15% cals from protein/fats. (this phase is to replenish muscle glycogen to fuel your next week of lifting)


Meal 1 - 2 large bowls of shredded wheat + FAT FREE milk
Meal 2 - a lot of pasta + tomato sauce and grated cheese
meal 3 - 2 cups brown rice, 1 cup black beans + salsa
Meal 4 - 1 large baked potato, 1 large sweet potato, veggies
meal 5 - 2-3 large bagels with nonfat cream cheese
meal 6 - 2-3 whole grain bran muffins with nonfat milk

Then you are going to go another 6 days with ZERO CARBS as illustrated first...and then on the 7th day you can have a CHEAT DAY...but with restricted calories....


Cheat day restricted calories:


2,000 calories total: cheat sample:


Meal 1 - 2 waffles with syrup + blueberries and strawberries
Meal 2 - 1/4 lb cheeseburger + small fries
Meal 3 - 1 ham and cheese sandwich w/ 1 bag sunchips
Meal 4 - 2 slices of pizza w/ whatever toppings you like
Meal 5 - 10 piece chicken nuggets


Then you are going to go another 13 days with NO CARBS...and then do the carb day again....followed 6 days later by the cheat day.



Keep repeating this process and you will see absolutely incredible fat losses with pretty decent muscle gains.


After 1 month (30 days) of this plan, you should have done:

day 1-13 - no carb keto
day 14 - carb up
day 15-20 - no carb keto
day 21 - cheat day
day 22-35 - no carb keto



As far as the workout goes - follow this::

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=304396247
Cutting Workout Routine (6 day all equipment)

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=330745031
Abs Workout Routine


for other foods you can eat on this diet, check here:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=395333577
Keto Food List

Here are a few ways to really blast the arms.

First of all, instead of just training arms ONCE a week, train them twice a week. Monday and Friday. Granted, monday is chest day...so I would recommend you do chest as usual, and at the end of your chest routine, do 10 sets of bis and 10 sets of tris. I want you to do 2 exercises of 5 sets each. The exercises shall be: Standing E-Z Bar Curls, Alternating DB curls (seated), Rope Pulldowns, and DB Kickbacks.


I want you to also concentrate on your arms days with doing EXTREMELY good form, slow reps, and really focus a lot on the peak of each rep. I want you to squeeze and pump each rep as if your life depends on it. Imagine your muscles swelling with blood and filling up the whole gym. I want you to not only feel the pump, but truly envision it.

Each rep should be done at a good tempo in order to CONTROL the weight. Do not swing or use momentum to lift the weights. Take your time and FOCUS. Also try different grips/angles of each exercise to hit the muscles at a better angle. You will KNOW what works by trying a few out.

Once you get this done, you also might want to try adding a bit of extra volume. At the end of each exercise - do ONE more set in a breakdown fashion. Do about 75% of your max weight until failure. Pause for about 10 seconds, do it until failure again. Pause another 10 seconds, and fail a third time. Do this ONCE at the end of each set for a true arm blast.


I hope this helps!