agaudi

hey guys,

I am currently a 21 yr old college student looking to get a toned and healthy body. I am 6' and weight about 183 lbs. I started lifting about two months ago and although my diet could use some work, I dont eat unhealthy foods. I eat about 180-210 grams of protein a day, proper carbs, and fats.
My current workout regiment is as follows:
monday - back
tuesday - shoulders
wednesday - arms (tricep and bicep)
thursday - chest
friday - rest
saturday - pushups and body weight workout
sunday - pushups and body weight workout

I take whey protein and I'm not intersted in attempting to take creatine or other supplements, because as much benefits as they offer, I'd rather stay away from chmeicals.
My question is that I wish to get stronger, but would kill for a sixpack, I need a sixpack bad. I currently do not do much cardio, and I believe that is my biggest downfall.
Do I do cardio before my workout and after, or just after my workout??????
Is it good to not eat after eight to help weight loss?????????

Guys I need your help, please help me out on my questions and please correct me or atleast offer me an opinion. Thanks in advance.


cheers,
Saeed

Squaggleboggin

I'm certainly no expert, but I'd say to rest more than once a week, and try to group a small muscle group and a big muscle group into the same day (legs and biceps, for example). Post your exact workout (what exercises, and reps and sets) to get more exact answers from more experienced members.

Musclebeach

What about legs?

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VipeR

I would say just to do cardio after your workout. IMO to much cardio can lead to muscle and strength loss, but i dont know if your trying to gain mass or just get cut. What I can say though is that no matter how many crunches or sit ups you may do, they will never show results unless you keep your BF to a minimum and/or loose any belly you might have.

Squaggleboggin

Yeah, the legs are the most important thing to do (or at least squats are). Basically what they do is release the most growth hormones of any exercise, which causes growth in other areas too. A more experienced member can correct me if I'm wrong and/or provide a better, more in-depth answer.

Newt

I agree! Take a rest day on Wednesday and then rest again on the weekends. Don't do pushups! Put bi's with back and tri's with chest and replace arm day with Legs.

" I know a man who gave up smoking, drinking, sex, and rich food. He was healthy right up to the day he killed himself."-Johnny Carson

Duncans Donuts

Jesus, that routine is horrible.

"in the howling bleeding nights, the dogs plunge into the Volga and swim desperately to gain the other bank. The nights of Stalingrad are a terror for them. Animals flee this hell; the hardest stones cannot bear it for long; only men endure."

Duncans Donuts

God, do your friggin homework. Creatine isn't a chemical in the sense that you ignorantly degrade it, it is a substance produced in the liver & kidneys at the rate of approximately 2 grams a day from the amino acids glycine, methionine, and arginine.

Why do you need a six pack bad? You mean you want a six pack? Because they are different. Need would indicate that if you did not have it, something serious might consequence from it.

Finally, you have ignored your legs. This is brainless. I don't believe Squats release more GH necessarily, but all out effort for your legs is important because you have so much muscle in your lower body. Ignoring them is ridiculous.

Also, you are working out 6 days a week, including 2 days of which are probably a total waste of time (pushup days..). You also didn't say what kind of intensity, how many sets, how many reps, or what exercises you are doing.

Research.

"in the howling bleeding nights, the dogs plunge into the Volga and swim desperately to gain the other bank. The nights of Stalingrad are a terror for them. Animals flee this hell; the hardest stones cannot bear it for long; only men endure."

Duncans Donuts

Your belief is wrong. Abs are forged in the kitchen, through hard work and dilligent dieting. Aerobic exercise can help, but not unless your diet is in check.

"in the howling bleeding nights, the dogs plunge into the Volga and swim desperately to gain the other bank. The nights of Stalingrad are a terror for them. Animals flee this hell; the hardest stones cannot bear it for long; only men endure."

CowPimp

Workout your legs and disperse rest days or bodyweight training days in the middle of your training.

I have heard that using under 60% of your 1RM will not cause microtrauama, so the bodyweight workouts should not affect recovery negatively. In fact, they may help speed up recovery by getting more blood to the muscles.

Try something like this:

Monday: Legs
Tuesday: Bodyweight
Wednesday: Back & Posterior Delts
Thursday: Chest & Anterior/Lateral Delts
Friday: Bodyweight
Saturday: Arms
Sunday: Rest

Now, in reference to getting a six pack, you need to focus on your diet. Cardio is not necessary to lower your body fat, although it certainly helps. In fact, resistance training should be your primary concern. I guarantee you that your diet is not as good as you think it is. Go to the diet & nutrition section and start reading.

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ChrisROCK

One of the most striking things to me in addition to the points mentioned above is that Tuesday, Wed, and Thursday you're doing all push exercises...and working out your triceps each day. I would think that's NOT nearly enough time in between, and you're overtraining your tris. Unless of course, you're working out with little to no intensity!

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