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Anonymous
Hey fit, I have been working on putting together a good regimen. Tell me what I should fix. My main goal is to lose all that shit I have hanging off me and to lean up. Pic related, its the best pic I could find of me/

First the info.
6ft 4in
270Lbs

And now the plan: 15 min warm up cardio at the beginning, then a 30min run at the end.
Workout A

3x5 Squat
3x5 Bench Press
1x5 Deadlift

Workout B

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>> Anonymous
What days for workout a and what days for b?
>> Anonymous
And yes, that is my real face.
>> Anonymous
For workouts A I will be doing Mon, Wed, And Fri. At the end of the weak, I switch and will do workout B on Mon, Wed, and Fri.
>> Anonymous
at home or at a gym?

just wondering what you have to work with equipment wise..
>> Anonymous
Is the amount of cardio ok? And how about the running at the end, should I substitute it for something else?
>> Anonymous
I go to the gymn, they have a wide array of equipment there.
>> Anonymous
good..

I think you should set priority to losing bodyfat first then..

I've currently been using this program
http://www.t-nation.com/readTopic.do?id=508031
for about 1 month now. and so far am happy with the results, I also am targeting fat loss as my main priority while trying to maintain muscle mass.

I also try to do cardio at least 3 times per week, I shoot for a minimum of 40 minutes.
>> Anonymous
Do you just plug in your own weight with that program? And how has it been doing for you? Are you feeling the results?
>> Anonymous
>>237646
pretty much yes, you figure out the max weight you can do for each of the days.. it might take a couple weeks of figuring out the weight to use until you get set with that.

Here is a pdf blank of the spreadsheet I use, not sure if you have excell so i made it a pdf printout.
http://www.mediafire.com/?tadotscmmyu

basically where you see the C and SJ in the workout days you go to the last page and pick an exercise for each body part in the catagories. You can mix and match but be sure to hit each major muscle group.

I use to workout on a schedule like this:
monday;shoulders
tues. back
wed, chest.
thurs, legs
fri, arms

but after a year or so doing that it got extremely boring, and i wasnt tryig to target my bodyfat at all.

with this program I feel like i got a workout each time.
I like it and from here on out will be switching my program every 3 months or so.
>> Anonymous
also, read up on proper nutrition. thats going to be the biggest struggle with getting fit..

check out http://forum.bodybuilding.com/ they have some decent and very active forums.

if you can afford it, get yourself a bag or tub of whey protein and drink about 40-50grams of protein mixed with water within an hour after your weightlifting.
>> Anonymous
for the weight.
you want to feel as if the last rep of each set is about as close to what you can do without cheating on proper form.

so your weight on the same exercise is going to be different on your 5 rep 8 rep and 15 rep days..
>> Anonymous
Thanks alot for all the tips. I have been watching what I have been eating and have been reading some t-nation. Thanks for the PDF too, it helps.
>> Anonymous
I just have one question, I dont really understand the antagonist part of the program, what do they mean by that?
>> Anonymous
just to make sure I am reading this right, for week one workout one, do I do all 6 of the chest compound exercises? I am sorta confused in that area.
>> Anonymous
antagonist sets are taking doing a push type exercise and a pull type exercise for seperate body parts, but instead of doing 3 sets of one exercise you do 1 set then go to the pull type and do 1. that would be one set.

examples would be a bicep then a tricep exercise is an antagonist set.. same with chest/back..... hamstring/quads.. those are the antagonist sets he talks about...

also if your into torrents you can find a ebbok called Chad Waterbury - Muscle revolution [PDF-Ebook] to read a little more indepth information of his training.. he has allot of different programs.
>> Anonymous
no.. not all 6 chest exercises...

there are 4 compound and 2 single joint exercises per workout..
on the last page of that pdf the compound exercises are broken down into 5 categories... Chest, Back, Deltoids, Quads, lower back - hips. For each C on the day you pick one from each category.. theres only 4 compound exercises scheduled but there are 5 compound categories, so be sure to mix it up.

same with single joint.. there are only 2 exercises to be done each workout, but there are 5 categories. mix it up..

with this program there is allot of selection you get to choose on exercises, thats whats nice about it.. just be sure to switch the exercises up... you can switch them evey workout day if you want, but dont do any single exercise more than 2 weeks straight he recommends..
>> Anonymous
here is the ebook..

I am in no way a pro on his systems, I still have allot to learn about it myself, but I like it, and he is not just some guy slapping together workout programs with no education.

http://btjunkie.org/torrent/Chad-Waterbury-Muscle-revolution/4432daeb6de1ca2428f35dabae2a9c0cf87b9a1
c37e1
>> Anonymous
Thanks alot, I have taken all your info, and I am gonna start working on my list. Seriously, thanks a bunch, I will make sure to follow his advise, along with yours. Thanks, Seriously.
>> Anonymous
your welcome man...

goodluck
>> Anonymous
one last thing, hopefully you have excel or something that can read excel files.

Here is a spreadsheet containing the breakdown of most of the programs he has put together. the one we have been talking about in this thread has been under the TBT tab..

http://www.mediafire.com/?jntz0awjd2j