What's up guys. I haven't been on TechPB in many months. Used to be pretty active in the BST but eventually lost interest. Still been playing paintball though
Anyway, I've been spending the last few months on Bodybuilding.com under the username SamSix. I've made great progress adding size, shape, and definition to my body and I'd like to share my acquired knowledge with the TPB community so you can live healthier lives, and maybe even get some jealous looks.
This is me o September 11, 2009. At 6 feet tall I weighed 125 pounds and couldn't even fill out a medium size shirt. pathetic i know
This is August, 2012. at 6 feet, 1 inch, 190 pounds, 10% body fat wearing the same shirt as the first pic
I accomplished my physique through months of rigorous training, proper nutrition, and supplementation. My training regimen in detail, as well as basic information can be found below. I urge you to read it fully if you are truly ready to transform your body and better yourself.
-if you don't have access to a gym, PM me on what you do have, and what your goals are, and I can help craft a routine/diet based on what's available to you and what you desire.
If you are a complete beginner/newbie to lifting.....
If you just want some basic tips and routines, and don't want to get all technical, skip towards the bottom.
Training: Before you even begin, please, please, make sure you are fit to perform these exercises and have proper technique. Safety first.
This is what has worked for me. It might not necessarily work for you as everyone responds differently to training. Anyway, this is what my routine looks like:
Day 1: Legs
Dead lift 3x2 (super heavy)
Leg Press 3x8
Leg extensions 3x10
Leg curls 3x12
Standing calf raise 3x15
Seated calf raise 3x10
Day 2: Chest/triceps
Bench Press 5x5
Incline dumbell press 3x8
Incline dumbell fly 3x10
Cable cross overs 3xfailure
Weighted dips 3x10
Skull crushers 3x8
Tricep push downs 3x8
Day 3: Back/biceps
Weighted chin ups (palms facing away) 3x6
Overhand bent over rows 3x10
Lat pull down 3x10
Cable rows 3x8
Dumbell curls 3x8
Preacher curls 3x10
Hammer curls 2x8
Day 4: Shoulders/Traps
Military press 3x8
Dumbell side lateral raise 3x8
Lateral Cable Raise 3x10
Front raise 3x10
Rear Delt Fly 3x12
Dumbell Shrugs 3x12
Barbell Shrugs 3x8
10 minutes of ab/core work
Abs: I work abs every other day. I work them for ten to fifteen minutes focusing on weighted crunches, leg raises, and side planks for obliques.
Diet: Diet is everything. Whether you want to build muscle or burn fat. Go online and calculate your maintenance calories. If you want to get bigger, eat 400 calories above this. If you want to get leaner, eat 500 calories below this. My maintenance is 3500 calories a day. So when I'm bulking up, I eat 3900 calories a day (or close to it). When cutting down and getting ripped up, I eat 3000 calories a day. But your maintenance all depends on activity level, weight, height, age, metabolism, and body fat percentage.
TO BUILD MUSCLE YOU MUST EAT A SURPLUS OF CALORIES. YOU WILL ALSO GAIN A LITTLE BIT OF FAT. THIS FAT WILL BE TRIMMED OFF LATER WHEN DIETING AND CUTTING. YOU WILL NOT GAIN MUSCLE WHILE CUTTING, ONLY LOSE FAT.
YOU CANNOT GAIN MUSCLE AND LOSE FAT AT THE SAME TIME
notice: you do not need to follow this exact diet. These are foods that are healthy that I enjoy eating pretty much every day. As long as you have a healthy diet, cut out junk food, soda, candy, fast food, etc, you will see greater gains when lifting.
My diet is moderate carb, high protein year round. I have a cheat day once a week where you can eat basically anything besides candy, junk food, fast food, and soda. I cycle between bulking and cutting. This is my bulking diet. You will put on a lot of muscle mass and a little fat if you do this. This is to get big, not ripped. If you want to get ripped, research carb cycling.
Meal 1 (Breakfast): 4 pieces toast with peanut butter
1 scoop protein powder
4 scrambled eggs w/ hot sauce and cheese
Meal 2: Detour Lean Muscle Bar
Meal 3 (lunch): Turkey breast sandwich on whole wheat.
Chipotle chicken burrito
Meal 4 (pre-workout): Peanut butter, banana, and honey sandwich on whole wheat
Meal 5 (post-workout): 2 scoops protein powder
1/4 cup dried cherries
Meal 6: 8 oz steak
1 serving broccoli
1 glass cranberry juice
pasta or brown rice
Meal 7: 2/3 cup cottage cheese
1 tsp peanut butter
total calories: 3700-3900 (adjust diet according to height and weight)
I do a very low carb, high protein diet when cutting. This is what I prefer. Either choose to cut out carbs or fat from your diet to reduce your overall calorie intake. My training routine stays the same, just lower the weight and add more reps. I do zero cardio but you can add swimming, biking, running, whatever, if you prefer.
3-4 scrambled eggs
1 cup of yogurt
peanut butter sandwich on whole wheat (you need some complex carbs before a workout)
2 scoops protein powder in 12 oz water
1 small piece of fruit (apple/orange, etc)
Steak/chicken, greens/veggies, salad, no carbs!
cottage cheese w/ pepper or fruit.
2-3 sticks celery with peanut butter
Total calories: 2700 or less (adjust diet according to height/weight)
Supplements: I buy mine at the Vitamin Shoppe. Supplements are NOT necessary. They are beneficial though. If I had to pick only one supplement to take, it would definitely be Protein. You can't grow without it.
Upon Waking: Optimum Nutrition Fish Oil: 1 serving
Optimum Nutrition Glutamin: 1 serving
Optimum Nutrition L-Carnitine: 1 serving
Orange Triad Multivitamin: 1 serving
Gaspari Myofusion: 1 scoop
Pre Workout: NO Xplode: 1 scoop
Gaspari SizeOn: Maximum Performance
Post Workout: Gaspari Myofusion: 2 scoops
Optimum Nutrition Glutamin: 1 serving
1 cup oats
Pre-Bed: Zinc: 1 serving
Orange Triad Multivitamin: 1 serving
THE BASICS: If you are beginning/haven't really lifted before, you need to do something called Starting Strength for 3-4 months to actually develop a decent muscle base. Alternate between these two routines with 2 days rest in between. Throw in pull ups to work your biceps and lats.
Chin ups (palms facing away): 15-20 total reps, add weight or use assisted.
Rows: 3x5 SUPER STRICT.
Optional: Cable rows, 3x8 bicep work, 3x8 rear delt flyes, do this at your own discretion. If you don't feel like it, don't worry
Front squat: 3x5
OH Press: 3x5
Optional: 15-20 reps of dips, 3x8 tricep work
These basic lifts will work all of your muscles and add some decent size. Now onto some basic guidelines:
Lifting: Lift heavy for 3 weeks, light for 1 week. Stay in the 6-8 rep range for 3 weeks with pretty heavy weight, and then alternate to lighter sets of 12-15 reps for one week. This will keep your body guessing and keep your results from slowing too much. You have to work ALL of your muscles. Don't get into this with the mentality of "i want bigger arms" or "i want to bench press more". You need to develop your whole body, not just one or two muscle groups.
Nutrition: Just eat healthy. It's really not that hard. Stop going to McDonald's three times a week, get all the soda out of your fridge, and stop snacking on candy, chips, and ice cream. You're probably thinking, "but those are my major food groups!". Yes, it's hard to give up the junk, but once you do you'll never want to go back. Don't starve yourself at all though. Eat like a champ! You need to eat to grow, simple as that, just eat the right foods.
Supplementation: You don't need supplements. Period. They are beneficial, but not completely necessary. The only supplements you should invest in if you can afford them and are interested are Protein, a Multi Vitamin, and Creatine. Optimum Nutrition sells all of these products for a decent price.
Lastly, here is a link to my BodySpace profile. http://bodyspace.bod...ing.com/SamSix/
If you message me on there, you will get a response. Just mention that you're from TPB. I'm the real deal
PM me on either site if you have any questions