File :-(, x, )
Anonymous
Hey /fit/,
Picture is me, not a particularly pretty sight but I've been working on it. Recently I dropped from 206 pounds to 168 pounds through exercising and eating less. Could you help me come up with a workout plan that will make me worthy of /fit/?

I am a member of a local gym and can go at least 3-4 times per week. also I am willing to exercise outside of the Gym so knock yourselves out. do what you will with me /fit/...

diet suggestions also welcome
>> Anonymous
Ok so I like that your honest in your post and that it is presented well but you really want us to create a training regimen for you? You, whose body type, abilities, etc that we have no idea? Sorry but that doesn't work too well. DO the work yourself but either getting a personal trainer or read a book about gaining muscle, dieting, etc. jeez
>> Anonymous
>>23134
see
>>23129

Gyms will usually have a personal trainer... he or she will be able to help. much more so than an image board.
>> Anonymous
>>23134

just want a general idea of what exercises I can do and what results they will have if I stick to them...
>> Anonymous
Week 1: Full body strength training exercises. 10 reps x 2-3 sets hitting every muscle in your body. Work until muscular exhaustion. Do this 2-3 times a week.

Week 4: Same as above, but now you're going to train to muscle failure (can't do any more reps) Start introducing new exercises and learn a few new tricks (such as pausing, changing the speed of lifting, and negative reps)

Week 7: Continue with 10 reps x 2-3 sets but start doing new exercises with new movements and make more use of the "tricks" you learned in Week 4

Week 10: Start doing splits. Do one half of your body one day and the other half another day. Do more exercises per muscle group. Start going for lower reps with higher weights and do 3-4 sets.

While doing this, get more resources on strength training and get the right nutrition. You'll probably gain more weight, but it will be MUSCLE.
>> Anonymous
>>23148
There you have it OP
just dont over do it.
If you do this, with some light cardio and healthy eating, You will see improvements very very quickly.
>> Guil
http://rapidshare.com/files/94045622/the_secrets_to_gaining_muscle_mass_fast_by_anthony_ellis.pdf.ht
ml

when/if a sticky happens this needs to go in it

skinny fags this is the bible to you

live it learn it love it
even if you dont buy everything it says follow the workout routines while eating healthy 6 meals a day and you'll benefit
>> Anonymous
thanks for help anons
>> Anonymous
>>23158
not op

I'm looking for a new routine, mine is failing me
should I read that?
>> Guil
>>23167
Well, you could. Theres guides if your skinny and needing to bulk or just looking to lose weight and still workout and gain muscle