HElp please thanks

farmboy_id · 07-30-2005, 06:32 PM

age 20 height 5'7'' 210lbs
%bf: 24.5%
fat body weight: 51.5lbs
lean body weight: 158.5lbs
basal metbolic rate: 2187 cal/day
total body water: 51 liters
........................53.4% of body weight
........................71% of lean weight
my recommendations is
....................average ....................athletic level
.....................current..................... target
%bf: .............24.5% .....................16.0%
total wight: ....210lbs .....................188.7lbs
fat weight: .....51.5lbs ....................30.2lbs
lean weight: ...158.5lbs ..................158.5lbs
weight to lose: ..............................21.3lbs
metabolic rate: 2187 cal .................2187 cal

K with this said and done.

what type of work out routine would fit me best my gym is only open m-f. and i can only go around 5-8 pm.

How many reps and sets should i do and how heavy of weight should i go with.

**Mudge** · 07-30-2005, 06:44 PM

Quote:

Originally Posted by farmboy_id

i dont work legs out bc i got 30inch quads already and 17inch calf i have a hard time finding pants to wear already and there not fat i wrestled sence 7 grade. so yeah.

My quads and calves are big when I hold water. As for being 24.5% bodyfat and healthy, recommendations are very loose in the US because they can operate on you till hell freezes over and they can load you up with drugs. So sure, its healthy because even though you may feel like shit they can still keep you breathing, they dont care. Thats how drug companies and the medicinal world stays in business, customers who dont take care of themselves. Most doctors know very little about nutrition, because its not required. They know how to fix whats broken, they dont need to know how to keep you from breaking - they'd never see you and get to take money from you.

If you want to gain muscle without continuing to put on more fat, you need to have insulin sensative muscles, not insulin sensative fat stores. That basically means you need to clean up your diet.

So I hope you aren't personally happy with that, I'm half your bodyfat percentage and that wouldn't be in the realm of what we call "athletic." That is a lot of dead weight to be carrying.

As for pants I do just fine in relaxed fit jeans, next step would be cargo pants.

farmboy_id · 07-30-2005, 07:03 PM

lol no he saying 16% is more of and atletic level lol. not 24.5% he is saying when i get ready to cut i should cut to aroud 16% bf bc its probably were i well be most able to maintain it at 10% he said would be alot harder for me to maintain.

farmboy_id · 07-30-2005, 07:04 PM

who thinks i should cut or bulk! i was always told and still am you bulk tell your happy then cut i know lots of people who did that and got huge that way nate morlan mister utah. but idunno please help bc i just spent alot of money on that damn feak of nature stack and i might as well put it to use if it works lol. thanks

farmboy_id · 07-30-2005, 07:05 PM

i just barly change to this work out program i use to do this

mon chest/tri
4x3x10

tus backs/bics
4x3x10

wed legs
4x3x10

thurs shoulder/abs
4x3x10

fri i would do what ever lift that feel on mon another words it would be chest/tri this time

sat and sun off

then mon would be back/tri so on and so on.

**Mudge** · 07-30-2005, 07:07 PM

Freak of Nature stack? I've never heard of it, but supplements are supplements - never a fix for a diet that is lacking. Dont expect miracles from any supplement IMO unless its litterally a vitamin you are deficient in which is hurting your quality of life.

I would cut, heck I'm still trying to drop bodyfat myself. 8-10% I think would be pretty ideal for most. Like I said about insulin resistance, the situation gets WORSE not better. Plus you are only 20 years old, wait until your metabolism drops even more and you'll start having real troubles dropping bad weight. The longer you have it, the harder it is to get rid of.

farmboy_id · 07-31-2005, 11:51 AM

Ok! well what about me traning should i go back to my old routine.

farmboy_id · 07-31-2005, 01:29 PM

**Mudge** · 07-31-2005, 08:17 PM

Keep in mind you already train your shoulders during chest and back days, I do very little shoulder work, but thats just me.

A high volume bicep day for me would be 5 or 6 sets, of everything back is my highest volume area. Chest I do around 6 sets or so.

07-30-2005, 06:32 PM	#1
farmboy_id Registered User Join Date: Jul 2005 Posts: 13	Leaning question age 20 height 5'7'' 210lbs %bf: 24.5% fat body weight: 51.5lbs lean body weight: 158.5lbs basal metbolic rate: 2187 cal/day total body water: 51 liters ........................53.4% of body weight ........................71% of lean weight my recommendations is ....................average ....................athletic level .....................current..................... target %bf: .............24.5% .....................16.0% total wight: ....210lbs .....................188.7lbs fat weight: .....51.5lbs ....................30.2lbs lean weight: ...158.5lbs ..................158.5lbs weight to lose: ..............................21.3lbs metabolic rate: 2187 cal .................2187 cal K with this said and done. what type of work out routine would fit me best my gym is only open m-f. and i can only go around 5-8 pm. How many reps and sets should i do and how heavy of weight should i go with. Last edited by farmboy_id : 07-31-2005 at 12:22 PM.
farmboy_id Registered User Join Date: Jul 2005 Posts: 13

07-30-2005, 07:03 PM	#3
farmboy_id Registered User Join Date: Jul 2005 Posts: 13	lol no he saying 16% is more of and atletic level lol. not 24.5% he is saying when i get ready to cut i should cut to aroud 16% bf bc its probably were i well be most able to maintain it at 10% he said would be alot harder for me to maintain.
farmboy_id Registered User Join Date: Jul 2005 Posts: 13

07-30-2005, 07:04 PM	#4
farmboy_id Registered User Join Date: Jul 2005 Posts: 13	who thinks i should cut or bulk! i was always told and still am you bulk tell your happy then cut i know lots of people who did that and got huge that way nate morlan mister utah. but idunno please help bc i just spent alot of money on that damn feak of nature stack and i might as well put it to use if it works lol. thanks
farmboy_id Registered User Join Date: Jul 2005 Posts: 13

07-30-2005, 07:05 PM	#5
farmboy_id Registered User Join Date: Jul 2005 Posts: 13	i just barly change to this work out program i use to do this mon chest/tri 4x3x10 tus backs/bics 4x3x10 wed legs 4x3x10 thurs shoulder/abs 4x3x10 fri i would do what ever lift that feel on mon another words it would be chest/tri this time sat and sun off then mon would be back/tri so on and so on.
farmboy_id Registered User Join Date: Jul 2005 Posts: 13

07-30-2005, 07:07 PM	#6
Mudge Pizza the Hut Super Moderator Join Date: Jun 2002 Posts: 23,070 Photos: 1	Freak of Nature stack? I've never heard of it, but supplements are supplements - never a fix for a diet that is lacking. Dont expect miracles from any supplement IMO unless its litterally a vitamin you are deficient in which is hurting your quality of life. I would cut, heck I'm still trying to drop bodyfat myself. 8-10% I think would be pretty ideal for most. Like I said about insulin resistance, the situation gets WORSE not better. Plus you are only 20 years old, wait until your metabolism drops even more and you'll start having real troubles dropping bad weight. The longer you have it, the harder it is to get rid of.
	Kinesiology Vote @ Top 25 Deads Comp Bench Motivation Bench form MaxCalc Charles Poliquin When I let go of what I am, I become what I might be. Lao-Tzu I don't know any sources so don't ask - thanks

07-31-2005, 11:51 AM	#7
farmboy_id Registered User Join Date: Jul 2005 Posts: 13	Ok! well what about me traning should i go back to my old routine.
farmboy_id Registered User Join Date: Jul 2005 Posts: 13

07-31-2005, 01:29 PM	#8
farmboy_id Registered User Join Date: Jul 2005 Posts: 13	o
farmboy_id Registered User Join Date: Jul 2005 Posts: 13

07-31-2005, 08:17 PM	#9
Mudge Pizza the Hut Super Moderator Join Date: Jun 2002 Posts: 23,070 Photos: 1	Keep in mind you already train your shoulders during chest and back days, I do very little shoulder work, but thats just me. A high volume bicep day for me would be 5 or 6 sets, of everything back is my highest volume area. Chest I do around 6 sets or so.
	Kinesiology Vote @ Top 25 Deads Comp Bench Motivation Bench form MaxCalc Charles Poliquin When I let go of what I am, I become what I might be. Lao-Tzu I don't know any sources so don't ask - thanks

Thread Tools
Show Printable Version Email this Page
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode