Looking for guidance

**Tommyboy71** · 10-10-2004, 11:55 PM

Greetings all,

I have been naturally bulky and strong my whole life, but now, at 25, i've decided to quit being lazy and push myself to get in excellent shape. Here is my current size. I am about 5'11" tall and 250lbs. I recently got measured for a tuxedo for a wedding, and i was 49" chest, 18 1/2" neck, 40" waist *yeah, i'm definitely soggy in the midsection* i also have 15-16"biceps starting out.

My goal is not to get "huge" like a defensive/offensive lineman, but be more of a linebacker/cornerback build. I hope that helps give some sort of visualization of my goals. Muscled but streamlined.

Now here is another thing, I am wanting to keep my routine limited to something I can do without too much outside equipment I had my brother in law who majored in kinesiology *sp?* in college help me out some with my home plan and I would like to run it by everyone here for some outside opinions.

Here is what I am working my way up to:

150-200 pushups 50with arms wide, 50arms in, 50inclined with my feet elevated on a table/chair. *may raise to 60-75each set

2 sets of 50 "dips" using a table and chair

2sets of 50 "shrugs" with 25lb DB's

2sets of 50 "military presses" with 25lb DB's

2sets 50 curls with 25lb DB's

2sets of 50 *i don't know what this is called, but i bend over almost like an L and I pull the 25lb DB's out at an angle to work my back muscles.

2sets of 50 "butterflies" with 25lb DB's laying flat on my back

2 sets of 20 "pullups" one with arms wide, one with arms close.

2 sets of 100 stomach crunches with legs elevated/ankle weights

2 sets of 50 *i don't know how to describe this exercise but it targets the obliques. and seems to work well. it involves me laying on my back, feet elevated and swaying my whole lower body from left to right, etc..

2sets of 50 "donkeykicks" with weighted legs to work hamstrings

5 sets of 100 calve raises with 25lb DB's

5:00 "wallsit" where you sit against the wall with nothing underneath you, to work legs

I am currently at 30% of my goal #'s, but I just started just over a week ago, and I am already noticing muscle tonage and growth. I am curious to hear outside opinions. I am sure there are probably holes in my plan, and welcome constructive criticism.

Thanks to all, and I look forward to updating progress, and everything!

Ryan

**Tommyboy71** · 10-11-2004, 12:17 AM

Forgot to add, this is every OTHER day, not every day.. and i split it up like upper body one day/ stomach & legs the next day. I am also working my way up to 20minutes of continous jump rope at least 3-4times a week.

**shad** · 10-11-2004, 06:56 AM

yeah, not a bad routine just that it will probably take you longer to get growth since these exercises effort remains constant.

what youll have to remember is that after your first workout with this routine you should be adding some more sets. Im sure youve read things about lifting till failiure; and its absolutley true even if you dont have weights.

you might wanna throw in some cardio; biking running jogging etc. Look up Max-OT cardio and HIIT (High Intensity Interval Training) so that you can possibly burn some fat.

The jump rope is tough, but requires too much of your calves for cardio. You need something that will keep your flexible.

Good Luck Though. Remeber your diet; lots of proteins(30-40% coming from calories), Carbs(30-40% coming from calories) and Fats(10-30% coming from calories): 2500-3000 calories per day.

Shad

**Tommyboy71** · 10-11-2004, 04:04 PM

Thanks for the reply Shad. The thing is, i'm not exactly looking for too much growth, if any. I am a very large guy as it is, and I am looking more to tone and shape what I have, and burn off some of my fat. I also seem to have the uncanny ability to build muscle fairly easily, at least it appears that way.

A further question of mine would be this: Would this routine of mine leave me fairly nicely shaped? does this cover enough of each muscle group to make it well rounded?

I am currently at about 30% of the routine I mentioned, I was out of shape enough that I am having to work my way up the routine I have listed. But, i am making progress and feeling stronger and better already.

Thanks to all for your help, this forum has been a treasure chest of information.

Ryan

**Duncans Donuts** · 10-11-2004, 08:16 PM

Way too many reps...do you just have 25 pound dbs?

**camarosuper6** · 10-11-2004, 08:19 PM

Mike check our email at home.

I sent some pics

Sorry to hijack the thread :P

**Tommyboy71** · 10-11-2004, 08:56 PM

Hey Duncan's Donuts

Yeah, i'm just using 25lb dbs. The thing is, i'm already very muscular as it is, and I am looking more for toning and shaping. I've been a big guy all my life, so i'm looking more for a lean athletic muscular build. I'd like to get down to 220lbs with 8-10%body fat where I am 250ish with 20ish% body fat now. I must admit, my knowledge on weight training is very limited, so I am eager to learn. I have understood that high reps + low weight = toning.

**Duncans Donuts** · 10-11-2004, 09:02 PM

That is incorrect my friend.

No exercise tones a muscle; definition is a function of Diet. The muscle will either grow, shrink, or stay the same. Always train for strength - do a basic split of the best exercises - Deadlifts, Squats, Calf-Raises, Bar / Dumbell bench press, Military press, Weighted situps, Barbell curls, and Chin-ups . Shoot for a rep range of 4-12 (I usually do 6-10), keep the volume low, intensity high, and frequency mild (3-4 days a week at most, always work out with a day off after a hard session).

Good luck

**BulkMeUp** · 10-12-2004, 09:11 AM

Originally Posted by Tommyboy71

I am about 5'11" tall and 250lbs. I recently got measured for a tuxedo for a wedding, and i was 49" chest, 18 1/2" neck, 40" waist *yeah, i'm definitely soggy in the midsection* i also have 15-16"biceps starting out.

*wow* you are a big guy. I am your height with similar chest and arm measurements, but presently 35" at the waist (measuread at the navel). At the end of my last bulk, i weighed 176. You must have a great lower bod. My quads are only 23"

Agree with duncan. Fix your diet (post your diet in the diet and nutrition section for feedback. But first read up on the sticky "guide to..." in that section)and lift as suggested. You could also throw in some HIIT

**Tommyboy71** · 10-12-2004, 05:36 PM

Hey there Bulkmeup,

Yeah, i'm definitely not a little guy. I do have great lower body strength and size, I'll try to get some measurements as I am now curious. I will definitely look into HIIT training, as I need to shed a couple dozen pounds or so of fat.

I've cut out 90%+ of all the crap I used to eat (McDonalds, Taco Bell, Snickers, CocaCola, etc..) and i've been eating alot more vegetables and chicken. So hopefully that will help me shed my "winter coat"

**Tommyboy71** · 10-13-2004, 12:34 AM

I started a journal in the Journals forum and posted some measurements, Bulkmeup if you are curious. It's called "Ryan's Journey"

**BulkMeUp** · 10-13-2004, 08:38 AM

^ thanks.. will check it out.

**Tommyboy71** · 10-13-2004, 07:39 PM

Another quick question, is there any difference in working out in the morning or evening? Pros and cons?

**BulkMeUp** · 10-14-2004, 10:42 AM

it is more of a convienance thing for most people as far as i know. For me, i prefer to wo in the evening as in the morning they would need a crane to haul my lazy ass out of bed. Forget about lifting weights, opening my eyes is enough of a wo in the morning

However i have read that some prefer wo in the morning as they find they are able to do a better wo in the morning. Also test levels are highest around the morning (hence the morning u-know-what

).
If you are considering a morning wo, remember that you MUST eat at least 1.5-2hr(solid meal) or 30-40min shake prior to your wo. DONOT exercise (weights or even cardio) on an empty stomach.

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