File :-(, x, )
Anonymous
It's been exactly one month since i started weights and eating right. It hasn't been super easy, but I've kept with it. My strength has increased, but I haven't seen as much improvement on my body (how it looks) as I'd like. This is my schedule:

monday - rest / light cardio - jog, pool, beach
tuesday - squats, bench, upright row, iso curls, dips, ab ripper x
wednesday - dead lifts, barbell thrusters, bent over row, toe raises, lunges
thursday - ab ripper x, HIIT (10 minute jog warm up, 15 minute 30 second intervals on elliptical)
friday - squats, bench, military press, upright row, iso curls, dips
saturday - dead lifts, barbell thrusters, bent over row, toe raises, lunges
sunday - ab ripper x, push ups, long run

pictures are unfortunately me. tell me what to change.
>> Anonymous
doing too much at once.
Try stronglifts.com 5x5 and REST between workouts.
>> Anonymous
OP is liar
>> Anonymous
Girls would kill to get your hourglass figure.

That being said, you're probably overtraining. Take a week or two off of working out, but keep eating properly.
>> Anonymous
a month doing all that and you look like shit.
>> Anonymous
>>193088
i know, which is why i'm looking for a change. i guess, i'll cut out cardio, and just focus on lifting and resting? the ab ripper program is alright though right?
>> Anonymous
OP i think your overtraining, break you lifting schedule up into 3 days a week and do cardio 2 days and one day of light cardio. plus one month in wont show too much for results, id give it another 2 if you keep to a good schedule.

before my senior year of HS i lifted 3 days a week (mon/wed/fri) and did cardio/running program(tues/thrus/sat) for football. after that entire summer of working out i was very strong and looked pretty good.

also, look up some lifting programs that focus on muscle tone over strength training if your going for looks you want tone over pure muscle mass

one of the biggest things is cut out more fat if you can..a lot of people have semi-defined abs/chest/arms ect ect ect but they have a few layers of fat overtop of it preventing it from showing through

go down to your local GNC or something like that tell someone there what your gunning for and they can hook you up with some vitamens and protein(one of the most important things for building muscle)
or if that is to expensive(it is for me) look some foods that are high in protein to eat/drink to help out as well
>> Anonymous
Your body hair looks like it is glued on.
>> Anonymous
>>193211
this is me again.

dont give up, if you've made it this first month you can keep going as long as you want...getting started is the hardest part
remember there is NO fast way to get a good looking body, it takes time to do and time to maintain but its worth it
>> Anonymous
Try resting at least one day a week, give your body time to regenerate, resting is just as important as training, if not more important.
>> Anonymous
u hav lady curves
>> never knows best !IfuCkyOU4E
imo your body is good enough for you to start focusing on building muscle
>> Anonymous
>>193086
I'd agree with the hourglass part, try benching, deadlifts, etc.
>> Anonymous
>>193050

...How the fuck do you do HIIT on an elliptical?
>> Anonymous
>>193211


wonderful post! Is there a program in particular that you'd recommend to the OP?
>> Anonymous
Don't worry too much you're not gonna see much improvement in a month! Try checking out routines like rippetoes, as mentioned stronglifts, madcows 5x5, Bill Starrs 5x5... lots you could do but once you pick a program, stick with it. Also post up what your diet is like.
>> Anonymous
It looks like you're training your entire body every other day. Break up your weightlifting into portions (chest and triceps, back and biceps, abs and obliques, legs). Remember, compound lifts first, then isolation lifts. If you want abs, it's mostly in the diet. Watch your calories and eat well.

Lastly: What the hell is an "Ab Ripper X"? Is that what Megaman uses to get in shape?
>> Anonymous
>>193055

I also think you should ditch all the cardio and concentrate on bulking.
>> Anonymous
>>194399
run your legs faster obviously
>> Anonymous
>>194513
yes, i agree. cut out the foofy shit, lower your reps. lift heavy weight.

a good general goal is 25 reps at 80% 1rm total. this can be 5x5, or 8x3, whatever.
>> Anonymous
>remember there is NO fast way
There is a fast way and its caled squats
OP your new schedule is
monday - rest / light cardio -squats, squats, squats
tuesday - squats, squats, upright squats, squat curls, squats, ab ripper squats
wednesday - dead squats, squat thrusters, bent over squats, toe squats, squats
thursday - ab ripper squats, HIIT (10 minute squats warm up, 15 minute 30 second squats on elliptical)
friday - squats, squats, military squats, upright squats, squat curls, squats
saturday - dead squats, squat thrusters, bent over squats, toe squats, squats
sunday - ab ripper squats, squat ups, squat run
>> Anonymous
>>194503

It's one of the videos from the series P90X. It's a core workout, and BOY, is it a workout.
>> Anonymous
>>194542
I tried ab ripper. its a bunch of shit. your abs dont get strong from it.

try a set of dragon flags or barbell rollouts from toes.

that p90x guy is a tool, i guarantee my big 3 are way higher than his
>> Anonymous
>>194548
Dragon flags look fucking intense. I guess they're like expert reverse crunches?
>> Anonymous
>>194548
OP here. will an abslide work the same as a barbell for rollouts so i can do them at home, or should i just shut up and use the barbell?

>>193212
it is glued on :3

>>194399
you do HIIT on an elliptical by pushing the resistance as high as it goes and doing 95 revolutions for 30 seconds and then dropping down to 65 at resistance 2. repeat. call it what you want but it's hard as fuck and i feel like throwing up afterwards.

thanks for the help and encouragement /fit/