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T

Thunder46

Member
Sep 28, 2010
18
0
Welcome, I see you are already getting good advise
 
C

cmonan

Member
Sep 24, 2010
35
0
I am 5'9" and about 160lbs ~13%bf I would guess
 
C

cmonan

Member
Sep 24, 2010
35
0
Try this split.
day one: legs
day two: off
day three: chest and abs
day four: back and calves
day five: off
day six : shoulders abs
day seven: arms calves

For now keep your sets at 3 per execise and reps 8-12 with the exception of calves they can be 15 reps
Do a post workout shake with 30-50g of protein and low carbs. wait 45 mins and do next meal.
Your food should be the main souce of everything you need. Supplement are there as a back up not ot be the main source. do the basics your food schedual should not change with the exception of the post workout shake.

You also didn't give your current height and weight so it's hard to make adjustment in what you listed in your nutrition plan.

I usually do about 30g whey and 10-12g casein post w/o and 60g of dextrose and then I eat about an hour after that.
About how many exercises per day? I usually do from 20-25 sets varying reps based on amount of weight, and I like to do 1 pump set at the end.
 
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