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Thread: Getting back in the game

  1. #1

    Default Getting back in the game

    Hi guys, I'm new to the forum and was hoping to get some helpful tips as I'm getting back to training after about a year and a half layoff. Had some injuries, got lazy, now I'm soft!! I just want to make sure I'm on the right track right from the get go.

    Stats:

    29 yrs old
    196 lbs
    Bf -unknown, prob 18-22% (hence why I'm getting back in the game)

    Diet:

    Meal #1
    4 whole eggs, 3 pieces turkey bacon, 2 pieces rie toast with low fat margarine

    Meal #2
    Shake -kaizen whey isolate 50g protein with 1 cup frozen berries and 1 cup 1% milk

    Meal #3
    Chicken breast with bullseye BBQ sauce, 1/2 baked potatoe with low fat margarine

    Meal #4
    Tilapia/steak/chicken breast, 1/2 baked potatoe with low fat margarine

    Meal #5
    Tilapia/steak/chicken breast, beans or asparagus

    Meal #6
    Veggie sticks as a evening snack

    There will be a post workout shake same as meal #2


    Training schedule

    Day 1

    Chest
    Incline dumbs X4 sets
    Flat dumbs X4 sets
    Peck deck X4 sets

    Tri's
    Skull crushers X4
    Pull downs x4
    Kick backs X4

    Day 2

    45 mins cardio

    Day 3

    Back
    Chins X3
    Lat pull down X4
    Bent over row X4
    Reverse grip pull downs X4

    Bi's
    Supination curls x4
    Concentration curls X4
    Hammer curls X4

    Day 4

    45 mins cardio

    Day 5

    Legs
    Squats X4
    Leg press X4
    Lunges X4
    Calf extensions X4

    Day 6

    Shoulders
    Dumb's shoulder press X3
    Arnold's X3
    Shoulder fly's X3
    Front delt cable extensions X3

    45 mins cardio


    I will substitute some different things in to keep it different but Ive always gotten best results from basic movements. I stay away from deads because of previous back injury.

    Any diet and training suggestions would be much appreciated!

    Thanks

  2. #2
    Hazcat Guest

    Default

    Meal 2 should be real food and not a shake.

    I'd ditch the potatoes and switch them out for a ton of fibrous vegetables. You pick broccoli is a good choice and you can eat all you want. Green beans, carrots, a little corn, all the peas you want.

    BBQ sauce isn't the best either maybe some mustard if you can't eat it plain.

    Also I don't see any good fats. Try some nuts for meal 6 instead of vegetables. I'd toss in some Omega fats, fish oil, or even olive oil earlier in the day too.

  3. #3

    Default

    My bad, I'll be eating almonds with meal 6!

    So no starchy carbs... Potatoe, rice??

    Thx for the feed back!

    How about any supplements, vitamins etc.... I'm not talking creatines and stuff like that....

  4. #4

    Default

    Training schedule looks ok?

    Should I be doing anything specific or building something into program?

    Thx afain

  5. #5
    Join Date
    Sep 2007
    Location
    AtYaMommasHouse
    Posts
    1,820

    Default

    On the training I would drop alot of that isolation stuff....the word kick backs will probably get a few guys over here to shit themselves, lol....regardless, i would stick to the heavy compound lifts, more like this. Keep it simple and add weight each week...my 2 cents

    MONDAY --- BACK/BICEPS
    REVERSE GRIP PULL DOWNS
    NEUTRAL GRIP ROWS
    REVERSE GRIP BENT OVER ROWS
    DEADLIFTS

    WEDNESDAY --- CHEST/TRICEP
    INCLINE BENCH PRESS
    DB FLIES
    WEIGHTED GIRONDA DIPS
    REVERSE GRIP FLAT BENCH PRESS

    FRIDAY--- LEGS/ABS
    SQUATS
    STRAIGHT LEG DEADLIFT
    LEG PRESS
    CALF RAISES
    ...optional ABS

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