can anyone help me out with a plan

[julio]

Ok ,Im 5.7 205 lbs 30yrs old been working out for a good three moths with some nice gains,,ive been using,all the whey for protien,flaxseed oil and gnc vitiamins,,been eating better,,trying to keep to the non fat foods and some of your journals really help.eat 5-6 time per day,, i work out ay least 3 times a week, 70% weight 30% cardio,,i want to get my chest nice and firm and my arms are looking good so my wife says,,i can wear sleeve less shirts now and not look like a porker,,any plans as far as reps and what ever would be great,,thanks godbless

 

[DimebagDarrell]

post your workout and we can help you from there. also minimize the run-on sentences lol j/k. but yeah show us what you got.

i would assume that being 5'7" and 205 lbs youre packing a little extra baggage. what are you trying to accomplish? lose weight and retain muscle? let us know your goals.

also, i always say that working out effectively is 10% training and 90% nutrition. i train just as hard as i used to, but now that my diet is right im making huge mass gains as compared to before. and inversely, you can do tons and tons of cardio but without a good diet you wont lose anything. so after posting your workout and your goals here, post your diet in the diet & nutrition forum.

dime

 

[julio]

first , i do full body workouts ,but mostly focus on chest and arm(tri,biceps)
three times a week,,i do have extra baggage,only on my stomach not alot
but enough to make me work out,,my goal is to lose weight and buff up,and be heatlhy at the same time, i know its not easy but would like some advice,,one thing is i eat a lot of bread,, low carb wheat ,,i think thats the only down fall there is in the diet i just watch my intake and love those Chipolte! chicken burrtio bowls

 

[CowPimp]

Be more specific. What exercises do you do? How many sets and reps? Post your diet in the diet & nutrition forum. Diet is key to any goal you want to achieve.

 

[julio]

i dont know all the lingo so here it is ,,(arms-3sets 10-15reps)or until muscle fatigues,,arms including dumbbells, cable cross,benchpress/lat,
leg exts,im terrible at this info!

 

[CowPimp]

You need to work your back and legs. Trust me, it will affect growth in your upper body muscles as well. On top of that, the biggest muscles in your body are in the legs and back. You will see the greatest raise in metabolism by making these muscles grow. Your routine needs a lot of work. Here is a routine that I recommend to beginners. It's a full body routine that should be done 3 days per week or every other day.

Full Squats 3 x 8-12
Romanian Deadlifts 3 x 8-12

Deadlifts 3 x 8-12
Wide Chinups 3 x 8-12 (Or as many as you can do)

Bench Press 3 x 8-12
Military Press 3 x 8-12

Bicycle Crunches 3 x Near Failure
Reverse Crunches 3 x Near Failure

Change all the exercises around after 6-12 weeks. Also, change around the rep ranges you use. Variation is one of the most important parts of weight training. Good luck.

 

[yellowmoomba]

You need to work your back and legs. Trust me, it will affect growth in your upper body muscles as well. On top of that, the biggest muscles in your body are in the legs and back. You will see the greatest raise in metabolism by making these muscles grow. Your routine needs a lot of work. Here is a routine that I recommend to beginners. It's a full body routine that should be done 3 days per week or every other day.

Full Squats 3 x 8-12
Romanian Deadlifts 3 x 8-12

Deadlifts 3 x 8-12
Wide Chinups 3 x 8-12 (Or as many as you can do)

Bench Press 3 x 8-12
Military Press 3 x 8-12

Bicycle Crunches 3 x Near Failure
Reverse Crunches 3 x Near Failure

Change all the exercises around after 6-12 weeks. Also, change around the rep ranges you use. Variation is one of the most important parts of weight training. Good luck.

Good advice!!

 

[julio]

thanks for the advice,,much needed,,I will be big and strong someday and wave to the little people!