Here's what i want to LOOK LIKE.---How???

[kenshamrock]

Hey guys.
Here is what i wana look like. Go to this link.

http://www.sherdog.com/fightfinder/displayfighter.cfm?fighterid=284

Right now im 5,8 about 143 pounds,,,Im very ripped right now, 6pack and all,,, good size arms and leggs and back.

So what will i have to do to look like this guy...(the link)
Just give me every step...what kind of foods u think that type pf body takes...how much cardio....RIght now my split is good i think

Day 1 Chest, Calves
Day 2 Quads, Hamstrings
Day 3 Rest --Abs cardio
Day 4 Back, Biceps
Day 5 Shoulders, Triceps, Calves
Day 6 Rest --cardio
Day 7 Rest --cardio

So if you could help that would be great

 

[Arnold]

Well, he's not that big and he appears to be natural.

If you want to gain mass, drop some of that cardio. Your routine looks fine, let's see a sample of your diet.

btw, welcome to the board!

 

[Orange357]

You were given the anwser to this already here they will be close if not the same.

 

[kenshamrock]

Thank Prince

Thanx Prince. I like it here.
Um my diet right now is
Whey in the morning, with some oatmeal.
At lunch i have some oatmeal and a apple and lots of yogart.
after school i eat lots of cottage chesee and yogart and whey
and after the gym i eat some whey right away, then i have 2 chicken breasts and hand fulls of rice.
some nights i eat pasta...or stirfry....


Ok u say drop some cardio eh...OK...but he looks very ripped. likw u can see the strans of muscle..(what are they called?),

Thanx again man

 

[Arnold]

Now I am confused....I thought you are already ripped?

I was under the impression you wanted to gain more size.

As far as diet, I think you are lacking in calories and protein.

Getting ripped is more about diet than cardio. Cardio helps because it burns calories, but your diet is the key to getting ripped and gaining size, and of course maintaing muscle so that you can get ripped.

75% diet and 25% training is my motto! (as far as importance)

 

[kenshamrock]

Ok sounds good.

So what kind of diet should i be taking,
Could u lay out what kind of diet and cardio program i should use.
Thanx

 

[gopro]

Ok...so you weigh about 143 right now at 5'8"...the guy you wish to look like is about 195...YOU NEED SOME MUSCLE!!!! You can do it, but not overnight...it will take time.

Training:monday, tuesday, thursday, friday
Off days:wednesday, saturday, sunday
Dietrotein...1.5 grams per lb. of bodyweight(for you about 215)
Carbs...2 grams per lb. of bodyweight(for you about 285)

*spread the protein out evenly over 6 meals...take in about 70 grams of carbs at breakfast, and, post workout, and the rest spread out over your other 4 meals.

Supplements:vitamins, creatine, glutamine
Cardio:no more than 20 minutes after each workout...on rest days, just REST!

*workouts should take no longer than 1 hour and 20 minutes WITH cardio...lift heavy and strict...reps between 5 and 12...use mostly free weight basic movements(squats, bench press, overhead press, deadlifts, etc.).

That should cover it...

 

[w8lifter]

You want to look like your little brother? J/K

 

[kenshamrock]

Thanx GOPRO

Thanx GOPRO,
WOW man thats perfect, just what i wanted to hear,,,
Great.
Thanx Again.

 

[mmafiter]

You want to look like your little brother?

Hahaha, I got the joke, good one, ha.

 

[kenshamrock]

Hey GOPRO

Can u give me a list of some foods i should be eating,
Like u say eat like 30grams of carbo in morning, like what kind of foods,,,I hve this instant breakfast, has 34grams of carbo with milk...is that good,
Just like a list of high protein foods and high carbo foods
Thanx man,

 

[gopro]

ken...hey buddy...read my post again...I said 70 grams of carbs with breakfast and another 70 after your workout...thats 140 total...now spread the rest of the carbs for the day over your other meals...

As for foods...the basics...proteins...red meat, chicken, turkey, eggs, fish, cottage cheese, buffalo, protein powder...and for carbs...potatos, yams, shredded wheat, pasta, oatmeal, rice, fruits, veggies, wheat bread, carbo drinks...

Get to work!

 

[Preacher]

It's not Frank's looks you should be after .. it's wat he can do to you using only his little finger ....

I've been training in shootfighting for three years now, and I think I still can't touch this man ...

Try combining Weight training, swimming and martial arts such as Shootfighting/Judo/Jiu Jitsu and you'll be at your best soon ..

 

[kenshamrock]

preacher

Hey preacher, i want to look like him as a fighter, i am a fighter.
Iv been training at gracieacademy for 1 year, i stoped and now my parents are flying me to lions den 1 time per month to learn submission. Im in wrestling right now, and later doing boxing when more seasoned in submission.

But at lions den the want all the students that try out for the team to have no martial art experience, becuase they want you to be fresh and have no bad mabbits. Thats why i phone lions den and talk what is the best way to go..Thats y i had to quit gracejiujitsu, because they dont want the stlye mixed with theres.