yea i know... but he's a lot taller than me too. so itd even out for me. but i gotta
*Official Fitness Thread*
- Thread starter slidewayz240sx
- Start date
edrift305
Spectator
im 170.i decided to get cut.not really looking to bulk up .
170 and how tall? I'm 170, 6'2", and cut, but I hate it.
I was bored and decided to write my records here. I keep a notebook with me everytime I goto the gym so that I know if I'm going up or down and to remember what I did the previous time, really worth the 2 euros for a little notebook. I usually do everything until I can get a consistent 8 reps each time, then I move up the next week. So you can see there is a couple things that are close or should go up next week.
Weight are in pounds...
Tricep
Pulldown: 105x6, 105x6, 105x6
Narrow grip bench: 187x6, 187x6, 187x6
Skull crushers: 88x6, 88x6, 88x6
Bicep
Side (per arm): 50x6, 50x6, 50x6
Bar: 94x6, 94x6, 94x6
Forearms: 99x10, 99x10, 99x10
Chest
Bench: 209x6, 209x6, 209x6
Butterfly (cables): 243x6 243x6, 243x6
Dips (weight on belt, add 170lbs for my weight): 55x7, 55x7, 55x7
Back
Lats: 220x6, 220x6, 220x6
Row: 231x6, 231x6, 231x6
Reverse Butterfly: 104x7, 104x7, 104x7
Low back: 55x10, 55x10, 55x10
Shoulders:
Side (per arm): 39x7, 39x7, 39x7
Front (per arm): 33x7, 33x7, 33x7
Shrug: 331x10, 331x10, 331x10
Shoulder Press: 198x6, 198x6, 198x6
Legs (still recovering from dislocated knee so kinda low)
Front: 276x8, 276x8, 276x8
Back: 196x8, 196x8, 196x8
Calfs: air machine cant convert to lbs
Abs
Crunching Machine: 215x10, 215x10, 215x10
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p90x> all.... started at 26% body fat today is my 21st day and I'm at 22.3% I'm looking to get to 8%. I was 245lbs 21 days ago and I'm 6'3"
BiG MiKE
Driver
Thats nice - ur makin some great progress! I hear that P90x really works for folks - keep postin ur progress as the dayz go on.
I just got back in gym like 3 weeks ago @ 325lbs after a long vacation (since Nov.)... Trying to go @ least 4 days a week lookin to shed some weight and get a bit stronger in the process
So right now im doing:
~5 mins cardio (warmup)
~1 hour weight lifting
~35-45mins cardio (elliptical, stairmaster, etc.)
Suppliments I am taking:
Optimum Nutrition Fish Oil Pills - (2) Every morning
Optimum Nutrition Opti-Men Vitamins - (1) With fishoil and (1) with protein shake after workout
Optimum Nutrition Gold standard Whey - (2) Scoops post workout and sometimes the same pre-workout if im on an empty stomach
Superpump 250 - (~1-2) scoops preworkout
My nutrition is probably my worst enemy right now - anyone got a good easy meal plan they'd like to share? Workout routine for shedding weight?
Think I saw u @ Ballys on commercial last week or atleast ur car
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If you're serious I can email you my meal plan. My buddy made it for me and he's a personal trainer/nutritionist. Its been working really well for me and I think I'll reach my goal by the next 4-5 months
BiG MiKE
Driver
edrift305
Spectator
Too small in my opinion, but to each his own. I'll write you up a caloric intake list sometime this week, busy with exams and stuff right now.
madkingsucw
Spectator
Hey prince would you mind could you email me your meal plan aswell im in the same weight range as you and im gunna start p90x soon. i wanna see what other ppl use for there plans and see if it works for or even find my own plan in the process
sent my email to you in a pm
Alright I have a little downtime here at school so here it goes:
Your 170 trying to cut. That means for cutting you need 10-13cal per lb of body weight. Now using the common ratio of 40/40/20 of Protein/Carbs/Fat.
Each Gram of Protein = 4 cals
Each Gram of Carbs = 4 cals
Each Gram of Fat = 9 cals
So well take your body weight times 12 (in between 10 and 13) and we come to 2040 cals.
So using 2040cals and the 40/40/20 ratio we get this...
40% of 2040 is 816cals from Protein
40% of 2040 is 816cals from Carbs
20% of 2040 is 408cals from Fat
So then we translate to grams so you can figure what to eat to achieve this..
2040/ 4= 510g of protein a day
2040/ 4=510g of carbs a day
2040/ 9= 226g of fat a day
So then at 5 meals a day your looking at this much per meal...
102g of protein per meal
102g of carbs per meal
45.2g of fat per meal
You can also take out some protein from meals if your taking protein before or after your workouts but that's what your base should look like.
And yes, Ricky Martin is my favorite because I'm him!
Your 170 trying to cut. That means for cutting you need 10-13cal per lb of body weight. Now using the common ratio of 40/40/20 of Protein/Carbs/Fat.
Each Gram of Protein = 4 cals
Each Gram of Carbs = 4 cals
Each Gram of Fat = 9 cals
So well take your body weight times 12 (in between 10 and 13) and we come to 2040 cals.
So using 2040cals and the 40/40/20 ratio we get this...
40% of 2040 is 816cals from Protein
40% of 2040 is 816cals from Carbs
20% of 2040 is 408cals from Fat
So then we translate to grams so you can figure what to eat to achieve this..
2040/ 4= 510g of protein a day
2040/ 4=510g of carbs a day
2040/ 9= 226g of fat a day
So then at 5 meals a day your looking at this much per meal...
102g of protein per meal
102g of carbs per meal
45.2g of fat per meal
You can also take out some protein from meals if your taking protein before or after your workouts but that's what your base should look like.
And yes, Ricky Martin is my favorite because I'm him!
Np
edrift305
Spectator
looks legit.thanks alot.unfortunately i dont have time nor the funds to keep up with a plan like that.im keeping it simple.
cereal with a fruit in the morning
some sort of meat protein with a fiber bar for lunch
and lots of veggies and meat protein for dinner
i know it cant keep up with my body but its working fine so far.once summer is here and i have time ill get on that plan you wrote.thanks:bigthumbu
No problemo :bigthumbu
following my diet and doing p90x i've lost 15lbs and 6% bodyfat in 40 days
---------- Post added at 06:16 PM ---------- Previous post was at 06:15 PM ----------
can't wait to bulk up.....for now its on this mission to get the abs though.....still retaining my strength but more so about the core these days
---------- Post added at 06:16 PM ---------- Previous post was at 06:15 PM ----------
My .02, 6'0 235 (here 220 though)
can't wait to bulk up.....for now its on this mission to get the abs though.....still retaining my strength but more so about the core these days
My lil progress so far so the people that I gave the diet to can see it really works
