Nicky,

Please, let's keep that swedish thing between us. :)

Hard to break the habit of trolling.

One day, someone might shoot me.

I weight 150 and can bench 60 lbs. I am strong like bull!

***

not much has changed lately.

Damn Anthony! 270lbs, several years aikido and BJJ? Are small children frightened of you? I bet several webmasters are :)

hahaha.

Well, here I thought I was kickin ass for benching 210lbs for 6 reps and squatting 320lbs for 12 reps... But I am not huge, I'm only - 5'8" and 174lbs :)

Today is a weightlifting day... eating my oatmeal and just finished my scrambled eggs.... Tomorrow is cardio.

IM working out 6 times a week and doing about 20-30 minutes of cardio a day along with weight training.

Im takeing Whey protien shakes 2x a day plus eating a high protien Low carb diet.

Ive been doing this for about 6 weeks and have gained some noticable muscle size and fat loss

Going to read up on a few websites to fine tune my training

Dude, benching 210 and squatting 320 is awesome for being 174lbs. Pound for pound, you are stronger than me in those lifts. :)

Ref what we were talking about in ICQ. Eat 6 times a day, have a shake for some of those meals.

Diet is uber important, so is rest. 6 times a week might just burn you out. If you really want to be serious, talk to a trainer. I noticed a huge difference myself when I did.

Good luck man, hit me up if you want to work out and in the area. :)

Ant

Im working out in 3 day cycles with 1 day off.

Biceps/Triceps day one
Back Shoulders and chest day 2
Abs and legs day 3

then start over with day one. You think this is too much?

Im eating atleast 4-5 times a day. Ill try to up it to 6

How late is too late to eat or take a protien shake?

Or does it not matter

Thanx Anthony but I dunno about awesome. But I feel a helluva lot better then I did last september when I peaked at 214lbs of pure fat computer geek! I work out at home by myself with free weights and a full cage, so I dont die if I drop a bar on myself.

I am getting really bored working out at home alone tho. I am thinking to take up some martial arts classes or something like rock climbing for supplemental activity...

Forest, here is what's worked for me:

5x a week ride the bike for 45 mins at medium intensity in the morning before I eat. I am sweating at the end, but not dripping wet.

3x a week lift weights. I do a core workout on every lifting day (core is the most important for overall strength I'm told).

I attempt to eat 6 meals per day, for a long time I was very on the ball with my diet. Lately, I've let the wedding stress and work get in the way of a proper diet...

a good day of eating looks like:

Breaky: 2 eggs, scrambled, cup of oatmeal with blueberries and cinnamon
snack: 100 grams of home made tuna salad, green apple
lunch: steamed veggies (broccoli just cuz its easy), bbq'd chicken breast
snack: half a scoop of protein powder mixed with low fat yogourt and some all bran buds... throw in some berries and it's really tasty actually (sounds like hippy food tho)
dinner: chicken and veggies stirfry, bbq shrimp and a half cup of rice
bedtime snack: lowfat cottage cheese with almonds.

I was using fitday.com to track my diet for a long time. Now I just eyeball it.

Fiddy !!!!!

Give yourself more time to rest imho.

Go every other day, make it a 7 day period.

1st day - Chest, forearms
2nd day - shoulders, calves
3rd day - rest
4th day - Back, traps
5th day - Biceps, triceps
6th day - Rest
7th day - Legs

Get ALOT of rest. On your rest days, you can put in cardio.

This is the schedule I was on, I've now gone onto a leaner time frame, but still try to get rest in.

When you can, get a trainer to go over the movements with you. Little things like keeping in your elbows during certain lifts can make the world of difference in having good form or shitty form.

Number one rule, form is more important than weight.

Good luck man!

I lift 4-5 times a week, have been for the last 3-4 years or so regularely. I've come a long way; my bench press max started around 150 and it's up to 265 now.

GNC makes some good products supplement wise, like their glutamine products (which i think are the "new" rage), and creatine burst (similar to cell tech).

Here's my gen schedule:

Monday - Chest, Triceps, Legs
Tuesday - Biceps, Back, Shoulders
Wednesday - Chest, Triceps, Legs
Thursday - Biceps, Back, Shoulders
Friday - Chest, Triceps, Legs

Take the weekend off usually, and throughout the week i play basketball and golf whenever i can.

oh yeah, the glutamine stuff really helps me recover. Especially leg workouts. I'd be sore for 4 and sometimes 5 days after doing legs before, since I started using glutamine its only 2-3 days.