Quote (GO_PANTHERS_GO_WILLIAMS @ Mar 20 2010 08:21pm)

need some help it doesnt start 'till next nov. but i need to get in shape
i need a high protein diet day by day
a weights workout schedule
and a poly metrics workout schedule for increasing my vertical
so could someone please help me out here
thankks

i am 5'8''
165 lbs.
18% body fat
but ive been sitting around since football ended
so could someone help me get in shape for basketball becuz i really want to play next year
if you need any more info about jus post thanks

will don8 if done how i wantit
(will don8 extra if bucks dont lose by 11 tonight

Quote (GO_PANTHERS_GO_WILLIAMS @ Mar 20 2010 09:21pm)

need some help it doesnt start 'till next nov. but i need to get in shape
i need a high protein diet day by day
a weights workout schedule
and a poly metrics workout schedule for increasing my vertical
so could someone please help me out here
thankks

i am 5'8''
165 lbs.
18% body fat
but ive been sitting around since football ended
so could someone help me get in shape for basketball becuz i really want to play next year
if you need any more info about jus post thanks

will don8 if done how i wantit
(will don8 extra if bucks dont lose by 11 tonight

Quote (Mesonychid @ Mar 21 2010 12:25am)

Okay, I'm 5' 8, ~150 lbs and ~10% BF atm. Would like to be around 6-8%, and I've been going by this diet for the last couple of days, any changes I should make? Also, how many days a week should I do cardio, and should I switch to a strength training program while on the cut?

Meal 1: 3 whole eggs + 1 cup oatmeal
Meal 2: Protein Shake
Meal 3: 8-10 oz. Chicken breast on whole wheat bread, or with 1 cup brown rice
Meal 4: Tuna on a salad
Meal 5: Lean beef/chicken/fish with veggies (usually broccoli or spinach)
Meal 6: 1 cup Cottage cheese

Quote (SKCRaynor @ Mar 21 2010 01:39am)

Hey there...

for the last push you are going to eliminate your carbs and add fat burning grapefruit to your diet. Don't forget to use olive oil in your cooking for lots of extra good fats!!


Meal 1: 3 whole eggs + 1/2 cup oatmeal + 1 half grapefruit (or 6 oz grapefruit juice)
Meal 2: Protein Shake
Meal 3: 8-10 oz. Chicken breast with 1 cup broccoli or green beans or salad + 1 half grapefruit (or 6 oz grapefruit juice)
Meal 4: Tuna on a salad or Tuna with green veggies
Meal 5: Lean beef/chicken/fish with veggies (usually broccoli or spinach)
Meal 6: 1 cup Cottage cheese + mixed nuts

total calories here are around 1,600

Quote (Mesonychid @ Mar 21 2010 09:56am)

Okay, Thank you. How much cardio should I incorporate weekly, and what kind?

Quote (visionzstyle @ Mar 21 2010 06:48am)

Whats up SKCRaynor, much respect and love for what your doing for the people, really need more knowledgeable people like yourself.
Anyway, before i state my dilemmas/goals heres my stats
Age 17 5"10 ~160lbs ~14% BF
Goal1: Continue building some muscle/bulking up but at the same time keep consistant tone muscle (clean bulk?)
Goal2: Fix my posture (i THINK i got lordosis.. can u confirm?)
Goal3: Bigger core/quads
Diet: Primarily fruits and veggies, high protein diets, moms healthy cooking, rarely eat junkfood
Pics: http://s188.photobucket.com/albums/z149/alleksey818/?action=view&current=A4.jpg&newest=1
http://s188.photobucket.com/albums/z149/alleksey818/?action=view&current=A1.jpg&newest=1
http://s188.photobucket.com/albums/z149/alleksey818/?action=view&current=A3.jpg&newest=1
http://s188.photobucket.com/albums/z149/alleksey818/?action=view&current=A2-1.jpg&newest=1

Quote (SKCRaynor @ Feb 8 2010 05:40am)

5x5 PLAN for Strength and Size

The 5x5 plan is basically 5 reps for 5 sets of a particular exercise for most days. Other exercises will be 5 sets of 8-12 reps. You will do at LEAST 20 total sets per day. It will be used in the following manner for 5x5:

Set 1 – 5 reps of 50% max weight
Set 2 – 5 reps of 55% max weight
Set 3 – 5 reps of 60% max weight
Set 4 – 5 reps of 65% max weight
Set 5 – 5 reps of 75% max weight

So if you can bench press 155 lbs for 1 rep, your set would look like this –
Set 1 – 77.25 (rounds up to 80) [155 x 50%]
Set 2 – 85.25 (rounds down to 85) [155 x 55%]
Set 3 - 93 (rounds up to 95) [155 x 60%]
Set 4 - 100.75 (rounds up to 105) [155 x 65%]
Set 5 – 116.25 (rounds up to 120) [155 x .75]


In order to determine your max, however, grab a spotter at the gym, and load up weight until you can only do 1 unassisted rep. That is your 1-rep max from which you will be able to get your 5x5 plan started.
Don’t forget, its best to use a spotter no matter what, but if you can’t the 5x5 is fine to do without one. As for the 5x8-12, you will do moderately heavy weight for optimal burn and pump.
I realize you will be only doing a Mon/Weds/Fri split – but I have itemized your routine for all 5 days should you choose to do that. If you are doing just a 3 day plan – you will have to split Chest/Back as well as Shoulders/Arms.


Day 1 (Monday) - Chest
• Bench Press - 5 sets of 5 reps
• Incline Bench Press - 5 sets of 5 reps
• Decline Press - 5 sets of 5 reps
• Cable Crossovers – 5 sets of 8-12 reps (do not use 5x5 for this!)
OTHER CHEST EXERCISES INCLUDE: Dumbbell Bench Press, Incline Dumbbell Bench Press, Dumbbell Decline Bench Press, Dumbbell Flies, Pec Deck, Weighted Pushups, Wide Chest Press, Overhead extensions. You can use any of these exercises instead of the 4 I have mentioned if you want to change it up or have difficulty doing any of those 4.

Day 2 (Tuesday) - Back
• Barbell Deadlift - 5 sets of 5 reps
• Lat Pulldown - 5 sets of 5 reps
• Seated Cable Row - 5 sets of 5 reps
• Dumbbell Rows - 5 set of 8-12 reps
OTHER BACK EXERCISES INCLUDE: Lower Back Extensions, Underhand High Cable Rows, Rack Pulls, Good-Mornings, Dumbbell Deadlifts, Close-Grip Pulldowns, or Barbell Rows. You can use any of these exercises instead of the 4 I have mentioned if you want to change it up or have difficulty doing any of those 4.

Day 3 (Wednesday) – Legs
• Barbell Squats - 5 sets of 5 reps
• Seated Machine Leg Extensions - 5 sets of 5 reps
• Seated Machine Leg Curls - 5 sets of 5 reps
• Standing Calf Raises 5 sets of 8-12 reps
• Seated Calf Raises 5 sets of 8-12 reps
OTHER LEGS EXERCISES INCLUDE: Dumbbell leg lunges, Leg Hip Abbduction Machine, Leg Hip Adduction Machine, Laying leg curls, Front Squats, 1 Leg Squats. You can use any of these exercises instead of the 4 I have mentioned if you want to change it up or have difficulty doing any of those 5.

Day 4 (Thursday) - Shoulders
• Military Press - 5 sets of 5 reps
• Dumbbell Shoulder Shrugs - 5 sets of 8-12 reps
• Dumbbell Shoulder Presses - 5 sets of 5 reps
• Dumbbell Front Raises - 5 sets of 8-12 reps
OTHER SHOULDERS EXERCISES INCLUDE: Lateral Dumbbell Raises, Barbell Shrugs, Arnold Presses, Straight Bar Cable Pulldowns, Herculean Pulls. You can use any of these exercises instead of the 4 I have mentioned if you want to change it up or have difficulty doing any of those 5.

Day 5 (Friday) - Arms
• EZ-Bar Curls - 5 sets of 8-12 reps
• Dumbbell Concentration Curls - 5 sets of 8-12 reps
• Olympic Bar Curls - 5 sets of 5 reps
• Weighted Dips - 5 sets of 5 reps
• Tricep Cable Pulldowns - 5 sets of 8-12 reps
• Dumbbell Tricep Kickbacks - 5 sets of 8-12 reps
OTHER SHOULDERS EXERCISES INCLUDE: Lateral Dumbbell Raises, Barbell Shrugs, Arnold Presses, Straight Bar Cable Pulldowns, Herculean Pulls. You can use any of these exercises instead of the 4 I have mentioned if you want to change it up or have difficulty doing any of those 5.

Day 6 – (Saturday) Rest
Day 7 – (Sunday) Rest
NOTE::: Every other day at the gym (3 days a week) you will be doing abs!! You will need to work into your schedule 100-200 reps of ab workout into 20-25 rep sets.
Ab exercises:
Crunches, Hanging Leg Raises, Broomstick Twists, Roman Chair Situps, V-Crunches, Decline Situps, & Knee Raises.

IF YOU DO NOT KNOW HOW TO DO A PARTICULAR EXERCISE MENTIONED ABOVE…GO TO THIS WEBSITE:http://www.bodybuilding.com/fun/exercises.htm

Quote (visionzstyle @ Mar 21 2010 06:06pm)

Found it.
my current plan is:
Monday: Chest
Tuesday: Back
Wednesday: Shoulders
Thursday: Arms (bicep,tricep)
Friday: Legs

this 5x5 plan is similar and I think im going to start the switch first thing monday. My only concern is I dont have access to a pool 3 times a week is there a substitute for that?
and as far as diet goes 3,000 calories a day good?