Thread: Foreman is fat and small , needs help?

Originally Posted by ForemanRules

OK I'm getting ready for my first cycle in over 3 years. I have lost about 35Lbs of muscle and put on 15Lbs of fat. So this is my workout and diet idea for the next 6 weeks to get me in shape so I can start my cycle.
I'm 38
6'1
234....body fat????? 19%????...want to get down to 12% or less for the cycle.

DIET: 2340 cal a day.
250 protein
60 grams fat
200 carbs

WORKOUT:
1. chest, deltoids, traps,triceps:
Incline DB press 4x10, flat flys 2x10,
seated DB press 4x8, cable laterals 3x10, upright rows 3x10
dips 2xmax, triceps DB extension seated 2x10

2. Lats, biceps, low back
DB rows 4x8, pull downs front: medium grip 4x10, pullovers 3x10
hammer curls 2x6, cable curls 2x10
stiff leg DL 3x10.

3. off

4.legs:
squats 3x12, Thigh extensions 2x12, standing calf raises 1x12

5 off

6. repeat workout cycle

Just wrote this op off the top of my head, feel free to tear it up for fun or to help.

overtraining is easier while dieting, just watch for diffiulty in sleeping, low motivation, twicty eye etc if you over train while in calorie deficlt your in trouble.

workout looks good, why not many sets for calves and no hams? delts get worked lots from chest and back and you have lots for them?

Originally Posted by GymJamo

overtraining is easier while dieting, just watch for diffiulty in sleeping, low motivation, twicty eye etc if you over train while in calorie deficlt your in trouble.

workout looks good, why not many sets for calves and no hams? delts get worked lots from chest and back and you have lots for them?

Thanks for the tips...
I did forget to put in some Hamstring work other than SLDL...I will add some to my originoal post now.
And my calfs are to big for my thighs now so I just want to maintain them.

good luck bro, juice is the way to go.

clenbuterol helps to maintain LBM while cutting and strips fat, (non steroid) could you not take that for 6 week prior to your cycle

http://www.bodybuilding.com/fun/catclen.htm

Originally Posted by GymJamo

clenbuterol helps to maintain LBM while cutting and strips fat, (non steroid) could you not take that for 6 week prior to your cycle

http://www.bodybuilding.com/fun/catclen.htm

I have some T-3, I was going to use it on cycle but I have enough to do it before as well.

do you think that you are starting your cals a little low to diet off about 8% BF? I would start higher and leave myself somewhere to go after a few weeks.

Originally Posted by ForemanRules

WORKOUT:
1. chest, deltoids, traps,triceps:
Incline DB press 4x10, flat db press 2x10,
seated DB press 3x8, cable laterals 3x10
dips 2xmax, triceps DB extension seated 2x10

2. off

3. Lats, biceps, low back
stiff leg DL 3x10 (alternate with conventional deadlifts) Hamstring curls 3x 10,
BB rows 4x8,
pull downs front: medium grip 4x10,
pullovers 3x10,
rear delts 2x12
hammer curls 2x6, cable curls 2x10
.


4.legs:
squats 4x12, leg press 2x12, standing calf raises 2x12

5 off

6. repeat workout cycle

Just wrote this off the top of my head, feel free to tear it up for fun or to help.

Pretty good push pull split, back day was a little weird though.

Originally Posted by P-funk

do you think that you are starting your cals a little low to diet off about 8% BF? I would start higher and leave myself somewhere to go after a few weeks.

I was just thinking out loud...
I might start at 3000 cal and work it out from their.....when I was 205 and 7% I ate 2500 cal 6 days a week and then on the 7th did a 3500 cal day, that worked great for me then and I am about the same LBM right now.

Originally Posted by ihateschoolmt

Pretty good push pull split, back day was a little weird though.

That looks better, thanks

I agree with Patrick. Start those calories around 3000 and back them off 200 a week.
Protein 1.5 x BW = 351
Carbs 1 x Bw = 235
Fats Add 10 fish caps = 70
Total cal approx 2975
Cardio 4-5 days a week at a 45 min brisk walk

Originally Posted by Tough Old Man

I agree with Patrick. Start those calories around 3000 and back them off 200 a week.
Protein 1.5 x BW = 351
Carbs 1 x Bw = 235
Fats Add 10 fish caps = 70
Total cal approx 2975
Cardio 4-5 days a week at a 45 min brisk walk

Write me up a diet and E-mail it to me Tough.
I want to drop 15-20 Lbs in 6 weeks.

i got the best results by shocking my body with a 2200 calorie diet and there was minimal muscle loss.

Originally Posted by buildingup

i got the best results by shocking my body with a 2200 calorie diet and there was minimal muscle loss.

What was your LBM when you started that diet?

like i said i dont measure that way i just do it by strength and i continued to gain strength and i didnt notice any muscle loss at all in fact my delts grow a tad!
but i lost all my fat on my lower back by kidneys and most on stomach region. it was beginners luck, the first time i ever dieted and was very successful!

You'll be here at my house tomorrow. I'll give you mine!

Originally Posted by ForemanRules

Write me up a diet and E-mail it to me Tough.
I want to drop 15-20 Lbs in 6 weeks.

Why use steroids....does anyone not know about the health risks involved....or do we not care? Explain to me why being cut is worth being at a health disadvantage?

Originally Posted by taiyed7210

Why use steroids....does anyone not know about the health risks involved....or do we not care? Explain to me why being cut is worth being at a health disadvantage?

Please explain the heath risks to me.

Also explain to me why you think steroids cut you up.

k maybe i am stupid about steroids but just dont understand why you guys deem it necessary? Smoking doesnt kill you right away sometimes it has little effect but does it shorten your life span, yes it does . I suspect steroid use to be a lot like smoking IMHO.

Originally Posted by taiyed7210

k maybe i am stupid about steroids but just dont understand why you guys deem it necessary? Smoking doesnt kill you right away sometimes it has little effect but does it shorten your life span, yes it does . I suspect steroid use to be a lot like smoking IMHO.

Smoking and alcohol are responsible for 95% of all drug related deaths in America every year.......Steroids have been linked to less than a dozen deaths ever!

Do some research on steroids before you just regurgitate the bull shit you see on TV.

Originally Posted by ForemanRules

Smoking and alcohol are responsible for 95% of all drug related deaths in America every year.......Steroids have been linked to less than a dozen deaths ever!

Do some research on steroids before you just regurgitate the bull shit you see on TV.

That's a tad harsh.
He was very polite in his post and just stating his opinion humbly...

I myself know very little about steroids, but that doesn't mean I am not entitled to an opinion.

Originally Posted by myCATpowerlifts

That's a tad harsh.
He was very polite in his post and just stating his opinion humbly...

I myself know very little about steroids, but that doesn't mean I am not entitled to an opinion.

I could care less......if some dumb shit wants to jump on my thread and spew out illiterate ilk then I will call it like I see it.

I say bullshit. Unless your 100 lbs, 2200 cal's is not going to get it. Your strength would never go up on that amount of calories. Beginners luck. What where you really doing, playing slot's in Vegas.
Next time there stop at the buffet at the Rio and eat your ass off and then come back and tell us some more bullshit.
We need Unit and Hank back. they may be assholes to some of us, but at least they tell the truth.

Tough

Originally Posted by buildingup

like i said i dont measure that way i just do it by strength and i continued to gain strength and i didnt notice any muscle loss at all in fact my delts grow a tad!
but i lost all my fat on my lower back by kidneys and most on stomach region. it was beginners luck, the first time i ever dieted and was very successful!

Originally Posted by ForemanRules

Smoking and alcohol are responsible for 95% of all drug related deaths in America every year.......Steroids have been linked to less than a dozen deaths ever!

Do some research on steroids before you just regurgitate the bull shit you see on TV.

WHere's that link someone posted a while back. HBO Real Sports where Bryant Gumbel talks about Steroid use?

Originally Posted by Witmaster

WHere's that link someone posted a while back. HBO Real Sports where Bryant Gumbel talks about Steroid use?

It was on YoungDs thread

I would move SLDLs and hamstring curls to leg day so that the workouts are a little more balanced in terms of length. Looks pretty good to me though. I would probably suggest more leg work, but I remember you saying that your legs grow like weeds. Lucky bastard.

The best bit of advice i can gve you is this... DONT LISTEN TO ANY FUCK EXCEPT ME!

Originally Posted by GymJamo

The best bit of advice i can gve you is this... DONT LISTEN TO ANY FUCK EXCEPT ME!

Ok skinny, no go to band practice.

Looks like he's been there and back. Someone must have rang his bell when he was there by his obnoxious, low self esteem dumb fucking post.

Originally Posted by ForemanRules

Ok skinny, no go to band practice.