Quote (Mitchymo @ Nov 28 2010 08:06pm)

I've been dieting and lifting steadily for about 3 months now and seeing decent results, mostly becoming more lean, but have gained some mass (not as much as I want.). My routine has been something like:

Sunday/Tuesday/Thursday
3 x 8-10 db curl
3 x 12 kneeling lat row
4 x 12 flat db flies
4 x 12 overhead tri extension
4 x 10 overhead ??? extension (it's like the tri extension, but in front of me instead of behind?)
3 x 15 shrugs
and sometimes (if I have it in me) 3 x 10 shoulder press

4 x 25 leg raises
2 x 25 weighted crunches
2 x 25 unweighted variant crunches

Basically, my only utilities are a makeshift bench (can't press or anything, just for kneeling on/laying on), 2 x dumbbells with interchangeable weight up to 38lb each or ~80lb on one, and a pullup bar.
I've been told, and have heard, that a 4-day split, rather than an overall routine every other day, is much more affective? As in, I'll be able to push out more affective reps with more form if I isolate certain areas each night.

Is it possible to have a routine on: Sun/Mon Wed/Thurs (4-day split?) with ONLY what I have available to me?

My goal is to gain muscle mass, as I'm having a very hard time gaining mass even with a calorie surplus/adequate protein. I am leaning out fairly well though, which is nice, but not what I'm aiming for.

Quote (SKCRaynor @ Nov 29 2010 12:43am)

Hey there.

To be honest with you, given your current equipment, you don't have enough to be steadily gaining much mass. You require a certain level of equipment for optimal gains unfortunately.

You could continue your usual routine and also try this:



http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=331731288

Bodyweight exercises

Quote (RoflMuch @ Nov 29 2010 07:13pm)

Can you critique my diet?

Breakfast: oatmeal + 1 fried egg + half apple
Lunch: 2 canned chicken + lots of broccoli
After School: 2-4 spoon PB + Syntha 6 with milk
Dinner: Meat + Side dishes (veggies, etc)
before sleep: Syntha 6 with milk, fish oil, multivitamin

I want to stay lean and reduce bf slowly over time with a clean strict diet BUT make strength gains.
I'm doing SS program at the gym and I do hang cleans + snatch with my coach in the mornings

PWO is not included there.
I also take all my protein shakes with milk.

Thanks~!

Quote (EverNineAfter @ Nov 29 2010 11:12pm)

hey, i need help with cutting / losing weight or w/e.

im about 6' weighing about 206lbs. im fat / chubby.

i'd like some help with the following.

: toning/ cutting
: which exercises which days etc..
: and what i need to give my body after working out ( the main nutrients i need to feed my body for maximum results )

and hmm..i think thats about  it, basically i want to cut and get fit fast. Thanks take care ray man !