I'm about 5-9 200ish pounds
as you can tell from my weight im not in shape
i stopped working out for a good year or so, so im not strong either
3 years ago, I used to be 5-9 160 pounds and was very fit (kinda ripped). (played football and basketball and lax)
i started taking protein and started to bulk up
1 year later i was about 5-9 180ish, not fat but kinda bulky and was big especially my arms and chest
im looking to start working out again and im wondering what type of workout i should do
im looking to be ripped, not bulk similar to how i was 3 years ago.
Im one of those type of ppl where when i work out i dont get defined, but rather bigger and bulkier which i dont like. rather be ripped and defined.
My arms and especially my chest is really big, im wondering if there is any type of workout that will make my arms and chest smaller and more defined?

is p90x ideal workout or should i also include cardio work as well? and anybody have a good diet regimen to help reach my goal

This is what you want.

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=345358141
Hypertrophy Plan 3-on-1-off (regular)



edit:

No, you don't need to do P90X or any of those hype routines. Stick to hypertrophy and you will get the physique you want. Just keep the diet in order so you don't gain fat along with the lean mass.

This post was edited by SKCRaynor on Jul 14 2012 07:23pm

Hey bro I need some help this is all for a girl but I also wouldnt mind having it

Okay I am 15 years old wrestler and football player. I have a umm defined body? I mean you can see the formation of abs but they arent really there yet. IDK why haha. I have started to watch what I eat. Like stay away from chips\sweets\ and soda pop. I go to weights atleast 4 days a week but we dont work core much there. Anything I can do around the house like crunches ofc but anything else that can help me well just tone my abs too where when I take off my shirt you can see 6 defined ab muscles. Thanks in advance!

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


Hit the core hard and it shall pay off.

got fat for the passed year so im like at 195 pounds. i just got my gym membership back and went to hit it hard again. im trying to cut to like 175 lbs, so far im thinking ~

100grams of carbs everyday in the daytime/ 2000 calories
chest/ back/ 30 min cardio
triis bi's abs / 30 min cardio
shoulders legs abs / 30 min cardio
repeat
repeat
repeat

+ cardio any time i can when i wakeup on an empty stomach

will u please suggest anything you think i should do/ change? thanks once again raynor.

Hey raynor What is the point of 3 sets of 8-12?? Is this for strength hypertrophy or a bit of both?
and lets say If I was bulking could I use the 3 sets of 8-12 instead of doing 1 year of strength / 1 year of hypertrophy

hey man been lifting for just about a year now 5"8 155 pretty muscular i guess

but i was wondering if you could possible help me out with like a 5 day workout routine.

muslces that i would like to lift are. ( not sure which would go together on what days)

Biceps
triceps
chest
deltoids
triceps
quads
calfs
back
shoulders
im probs forgetting some but yeat.

that diet is only good on WORKOUT days....for non-workout days, follow this:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=385815537
Cutting diet for 1,600 cals (male)

3 sets of 8-12 sounds more like gradual strength training with a bit of hypertrophy.

I wouldn't advise doing any one single plan for a full year. You need to switch it up every 4-6 months at most.

I would advise something like 5x5 or 3x5 for 4-6 months, followed by true hypertrophy for another 4-6 months, then a cut if necessary.

This is exactly what you need:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=345300636
5x5 plan