A good idea would be to completely change your routine every 3 months.

Every week you should also have a different set of supporting exercises to go with your main exercises.

Examples would be:


Chest/bis
Back/Tris/Abs
Shoulders/Legs
OFF
Repeat


or

Chest/Abs
Back
Shoulders/Traps
Legs/Abs
Arms
OFF
OFF
Repeat

or


Chest/Tris
Back/Bis
Legs/Arms
Shoulders/Abs/Traps
OFF
OFF
Repeat


Also try to mix up the exercises completely after 3 months...if you focused hard on flat bench for chest, focus hard on incline the next 3 months, and so forth.

Just remember to keep your muscles guessing, but keep major exercises on a straight and narrow approach for 3 months at a time...this is the only way to build good strength and size gains in those particular regions.

Supporting exercises like flies, hammer curls, rope pulldowns, etc. are all easily interchangeable and can be switched up week-to-week.


Basically you should have 4 different routines per year.

Hi, I'm looking for your opinion on my case since you seem to have much experience in training others.

I'm 16 and 150-152 lbs at around 15-17% BF.
I would say that my BF is def. higher than what i want it to be but my body in the mirror doesn't look that bad (visible out line of abs, a little low bottom flab on lower abs)

I have been on this diet to try and lose a little weight and I have been effective with it. (lost about 5lbs in around 3-4 weeks)
Breakfast: Oatmeal + egg + apple/fruit
Lunch: 3x chicken breast, little rice, and fruit
After School: One bread w/ Peanut Butter + glass of milk
Workout (3x a week Rippetoes Strength program)
PWO Protein shake
Dinner: Fish/Tuna/Chicken/Lean Beef with little or no rice + other veggie side dishes
Before Sleep: Glass of milk or protein shake

Should I continue on this diet to lose weight or should I just plan on adding more muscle mass?
How can this diet plan be adjusted to either one of those choices?

Stats:
Bench 185 x 6
Squats: Low 200s x 3-5
Deadlift: 265 x 5

Thanks~!

i can't remember the last time i had a cheat meal.. is it necessary to have once in a while? if you are on a strict diet? i just don't feel like cheating.. but also i don't know if my body needs it.. maybe something can go wrong or so.. let me know thanks

Hey there.

that all depends on what your goals are. If you have been seeing good strength gains and/or fat loss, stick with what you are doing....afterall you don't want to mess with a good thing

However if you have noticed progress of some type has stalled, then maybe it is time for a change.

Think about what you truly want, and analyze how effective your current plan is and get back to me.

during a cutting cycle, a solid cheat meal is advised at LEAST once every 2 weeks. It helps bolster mental fortitude and also aid in fat loss by shocking the body nutritionally.

I think i'll stick to it for another 3 weeks and then see how its going.
Thanks~ If i start stalling then i'll come back here for your advice

6ft
165lbs.
15%ish bf


lookin for a diet to build strength with minimal fat gain or while losing fat slowly.
BUT i would really like a simple diet like not to hard to make and only 1-2 diff foods per meal.

i lift 4 days a week and play basketball 2x a week.

Hello -

please see all of these posts to help you out - if after reading up you can't seem to get enough info, please write me back with a more specific request.



http://forums.d2jsp.org/topic.php?t=21269614&p=298006373

http://forums.d2jsp.org/topic.php?t=21269614&p=298250196

http://forums.d2jsp.org/topic.php?t=21269614&p=298250791

General Q&A Diets/Exercise Routines


http://forums.d2jsp.org/topic.php?t=21269614&p=304616466


anabolic cutting diet


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

5x5 plan

I changed my routine
Running/light lifting
Is abs good everyday or should they need a break?
am doing the p90 ab workout

This post was edited by Gutah on Sep 28 2010 10:05pm

Abs should be trained every other day at the most.

They still need time to recuperate in order to grow.