(?)Harmonic's Revenge: Getting Ripped

As I'm sure many of you know at this point, I found my motivation: Revenge. Sure, it's not healthy, but it's motivation. Okay, so to be fair, it's not really revenge so much as.... no, it's revenge. So part of that is that I want to get in the best shape I can possibly be in, which of course means gaining muscle and losing weight. So I'll ask the first question:

Can I lose fat while gaining muscle?

I'm fairly certain that I've heard that the answer to that is no, because there has to be a caloric excess in order to build muscle; I just wasn't sure if there was an exception to that rule. We'll assume that the answer to said question is 'No.', which leads to the next question:

Since I'm not going to be able to lose fat AND build muscle, I'm going to have to go through a bulking and a cutting phase, correct?

How long should I do each if I want to be able to see my abs by this time next year? (By which I suppose I'm really asking: How long does it take to get 'cut' or 'ripped' after a bulking phase?

Next: If I want to put on muscle, what should my caloric intake consist of? I know that I'm supposed to get around 1g/lb of protein... I currently weigh 215, so 215g of protien per day (Ouch, that's spooky!), protien has 4 calories per gram, so I'm looking to get around 860 calories worth of protein a day, or about 43% of my caloric intake (Based on a 2,000 calorie a day diet.) I'm asuming that fat and carbohydrates should be split pretty evenly among the other 57%, sooo..... 28.5% Fat, 28.5% Carbohydrates..... Which means, ummm..... 570 calories of Fat, or 63 and 1/3 grams; and 570 calories of carbohydrates, or 142.5g. So, to put that in Simple table form!!

2,000 Calories a day
43%/215g/860cal Protein
28.5%/63.3g/570cal Fats
28.5%/142.5g/570cal Carbohydrates

Sound good?

Other stuff too, of course. Eight hours of sleep a night, alternate weight and cardio days with two days off. 1 gallon of water a day. Proper supplementation with Mega-V's and a Multi-Amino (For my peace of mind. ) Um..... high GI carbs after a workout, or low? I don't recall. 3g creatine per day... Do I have to take the creatine every day, or can I just do it on weight days? That stuff tastes nasty.

Thanks ahead of time, guys. Expect to see several more of these posts in the coming days.

-Harm-

You can lose fat and add muscle at the same time, but it's more efficient to pick one or the other and tailor your diet to that goal. I can give you some rough estimates on how fast to cut if you tell me your body fat%. If you're not sure, I could just guess it if you post a pic.

You sound pretty knowledgeable on muscle gain/fat loss theories, but I'll make a couple suggestions. Your fat intake seems a bit high, especially if you're trying to cut fat. 28% might work for a bulk, but it's too much for your goals. I'd suggest something closer to 20% or 15% if you can handle it. Try to get those fats from healthy sources like almonds, avacados, and natural peanut butter. Avoid saturated fats like ones you find in red meat and lard. Vegetable fats are easier for your body to process and less likely to be stored as body fat.

If you can't handle a full gallon of water, cut back to 3/4 or 1/2 gallon a day. Water is great and necessary, but don't be forcing it down your gullet. Always stay hydrated during your cardio. Before and after your workout is the only time you should have High GI carbs, and even then in moderation. It seems fat loss is your main goal, and high GI carbs (carbs your body breaks down easily) work contrary to that. Your body will be in a caloric deficit after a workout, so it's ok to consume some then, but otherwise it will lead to an insulin spike which packs your cells with nutrients.... which may lead to fat storage (sorry for the run-on sentence).

As for creatine, I think the standard recommendation is 5g per day after a three-day loading period of 20g per day. You need to consume that 5g each day to keep your muscles saturated with the creatine. If you don't want to deal with the hassle, feel free not to take it. It's not steroids; it will only help you a bit, if at all.

Overall, you need to focus on your diet. You should know exactly how many calories you're putting into your body. If you're not losing weight fast enough, lower your calories 100 or 200 per day. If you're losing weight plenty fast but feeling weak and hungry, add some calories. There's websites to find out all the nutrional info you need. Good luck!

I was/kinda still am in ur situation. I wanted to drop mad fat, but build muscle at the same time. I mean if you havent really worked out before this is very possible, if not very likely. Since your body is not very used to working out. first thing u should worry about is diet, here is a cutting diet that i have used and have been very successful with. i posted this in another thread:
1.) diet
MORNING CARDIO

Meal 1
5 oz. turkey breast
5 egg whites, 1 yolk
1/2 grapefruit or 4 large strawberries

Meal 2
Protein Drink: 2 scoops protein powder, 2 TBS Whipping Cream, 4 strawberries, 12 oz water
Or
6 oz Tuna, 3 egg whites, 1 TBS Flax, 1 tomato or ½ cup vegetables

Meal 3
6 ounces chicken (weighed prior to cooking)
4 cups salad (lettuce, tomato, carrot, cucumber, green peppers, etc.)
2 TBL Cider Vinegar and 1 TBS Sunflower Oil (or other vegetable oil) for a dressing

Meal 4
6 oz can tuna or 5 oz. chicken
3 egg whites
1 tomato or ½ cup vegetables

WORKOUT ROUTINE

Meal 5
Protein Drink: 2 scoops Protein, 2 TBS Whipping Cream, 4 strawberries, 12 oz water
Or
6 oz Tuna, 3 egg whites, 1 TBS Flax, 1 tomato or ½ cup vegetables

Meal 6
6 ounces lean meat (chicken, fish, filet mignon ) or 8 oz Cod Fish
1.5 cups vegetables

2.)You have to kicked ur metabolism in the ass sometimes and there are two ways to do this:
1.) you need to cycle days of high carbs and calories with days of low calories. Here is a calculator from Pintoca from elitefitness.com extremly useful
http://www.ccfiles.de/Pintoca Cutting Calculator v1.0.xls

2.) you can take thermogens to increase your metabolism I suggest Thermorexin, followed closely by hot rox you can find them a dpsnutrition.com for a real cheap price.


3.) creatine sucks, get rid of it. all it does is help you within the first minute of your workout, if you want to take some supplement take Vitrix. there will be people, probably prince albert (not ment to insult you, just that i think we talked about this before), that will say creatine is great. I ve known people that were about my same size in highschool, we both started lifting the same weight we both lifted hard he took creatine i took whey when it came to the end i was benching over 4 he was barly hitting 315 on the bench. dont wastre your money on creatine

4.) you have to buy protein whey. this is an essential i suggest isopure protein, or light whey protein for cutting (http://proteinfactory.com/store/product_info.php?products_id=525) or your whey which has 0 fat 0 sugar 0 carbs u can find it at yourwhey.com

5.) you need fats. good sources are natural almonds, pecans, flex seed oil, flex seeds, cottage cheese, tuna, etc.

6.) you need to lift weights, this will also increase your metabolism. I think you should lift inbetween the 4-8 rep range because right now u can probably lose fat and build muscle since your just starting out

if u have any questions let a brother know

creatine sucks, get rid of it. all it does is help you within the first minute of your workout, if you want to take some supplement take Vitrix. there will be people, probably prince albert (not ment to insult you, just that i think we talked about this before), that will say creatine is great. I ve known people that were about my same size in highschool, we both started lifting the same weight we both lifted hard he took creatine i took whey when it came to the end i was benching over 4 he was barly hitting 315 on the bench. dont wastre your money on creatine

Click to expand...

Maybe this has nothing to do with Creatine at all, but genetics, training intensity, eating habits, recovery time and or state of mind? Just food for thought.


Vitrix- Have you had first hand experience with this product? After doing some reading on this I'm very courious about its effect on erection strength. If you do have experience with it would you mind filling me in on it? Thanks in advance.

Wow, guys! That was quick and really helpful, thanks! Let's see what I got out of this, just to make sure I didn't missunderstand stuff. Please make corrections as are appropriate:

• Eat as much lean, healthy protien as possible. Regardless of fats and carbs, this is going to be the most important part of the diet.
• Focus on Low-GI carbs, but don't be carb-phobic about them.
• Have high-GI carbs right before and after a work out, but in moderation (How moderate? Gram-wise.) (Any suggestions on *healthy* High-GI carbs?)
• Creatine is largely a matter of personal opinion, but if I'm going to take it, be consistant with it.
• If I have creatine I should go ahead and use it, otherwise I shouldn't really go out of my way for it.
• When trying to cut while building muscle, it's better to go low-fat than low-carb.
• I should aim for about a 45:20:35 (P:F:C) ratio.
• Whey protien is good.

Now some more questions:
I know that not all protien-powders are created equal. I know that since I'm a man I want Whey, not Soy, so that's established. I probably want something low in carbs and fat, just to simplify things. And I know that I want something that tastes good. The thing is, how important are the other nutients in protien powder in respect to absorption and gains? Would it be better to get a powder with nutrients and aminos added in, or would it be better to take a multi-v and a multi-a with my protien shakes?

Next: Alright, so I can lose fat while gaining muscle. Awesome. How long can that be maintained? Eventually, if I want to continue to progress I'm going to have to switch to seperate bulking and cutting phases, aren't I?

After next: As is obvious I'm sure, I'm not really concerned about my health, I'm more in this for body sculpting. Is there anything I should do differently if I want to *look* good, rather than if I'm looking into improving my health or entering in competitions?

More nextly: Pilates and Yoga: I personally love them. I feel like they relax me and they certainly have had a beneficial effect on my less than good back. My question is, would pilates or yoga have a negative effect on muscle gains? Do they count as cardio or anaerobic or a combination of the two? Can I still get a 'yoga/pilates body' if I do weight work?

Bear with me here guys, I'm still new to all of this! But, think about the bright side of this: The look on the face of my ex when I have an eight pack 9% body fat!

Seriously, thanks for all the input, it's really kick ass and helpful.

-Harm-

harmonic169 said:

Wow, guys! That was quick and really helpful, thanks! Let's see what I got out of this, just to make sure I didn't missunderstand stuff. Please make corrections as are appropriate:

• Eat as much lean, healthy protien as possible. Regardless of fats and carbs, this is going to be the most important part of the diet.
• Focus on Low-GI carbs, but don't be carb-phobic about them.
• Have high-GI carbs right before and after a work out, but in moderation (How moderate? Gram-wise.) (Any suggestions on *healthy* High-GI carbs?)
• Creatine is largely a matter of personal opinion, but if I'm going to take it, be consistant with it.
• If I have creatine I should go ahead and use it, otherwise I shouldn't really go out of my way for it.
• When trying to cut while building muscle, it's better to go low-fat than low-carb.
• I should aim for about a 45:20:35 (P:F:C) ratio.
• Whey protien is good.

Now some more questions:
I know that not all protien-powders are created equal. I know that since I'm a man I want Whey, not Soy, so that's established. I probably want something low in carbs and fat, just to simplify things. And I know that I want something that tastes good. The thing is, how important are the other nutients in protien powder in respect to absorption and gains? Would it be better to get a powder with nutrients and aminos added in, or would it be better to take a multi-v and a multi-a with my protien shakes?

Next: Alright, so I can lose fat while gaining muscle. Awesome. How long can that be maintained? Eventually, if I want to continue to progress I'm going to have to switch to seperate bulking and cutting phases, aren't I?

After next: As is obvious I'm sure, I'm not really concerned about my health, I'm more in this for body sculpting. Is there anything I should do differently if I want to *look* good, rather than if I'm looking into improving my health or entering in competitions?

More nextly: Pilates and Yoga: I personally love them. I feel like they relax me and they certainly have had a beneficial effect on my less than good back. My question is, would pilates or yoga have a negative effect on muscle gains? Do they count as cardio or anaerobic or a combination of the two? Can I still get a 'yoga/pilates body' if I do weight work?

Bear with me here guys, I'm still new to all of this! But, think about the bright side of this: The look on the face of my ex when I have an eight pack 9% body fat!

Seriously, thanks for all the input, it's really kick ass and helpful.

-Harm-

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hey just another note on creatine, your trying to cut correct? you want your muscles to show and stick out? well creatine makes ur muscles retain water, your gonna look bloated

1.) i would say you should go for the whey that has nutrients and aminos added in as such i personally think isopure is the best in that regard and i thin your whey from yourwhey.com is the best for getting all the whey and non of the fat or carbs

2.) wow im not sure about that one. I mean newbie's gain rather quickly, i would guesstimate that after a month and half to 2months that you'll notice a plateau in muscle strength. yes you are going to have to seperate bulk and cutting. the way i do it is that in the fall i do kind of a warm up bulk (september 1 to october 31) then from november 1 to february 1 i do a all out bulk.(since the beach season is over for me) then i start cutting in early spring and summer

3.) well, i know bodybuilders restrict carbs, load up on sugars, and dehydrate themselves prior to competition. that is so unhealthy but do what you want with that, but i mean that is really reallly unhealthy, since you want to stay hydrated as much as possible.

4.) pilates and yoga are fantastic. I heard that stretching the muscle spindles promotes strength. and yoga can add to ur flexibility since weight lifting may take some of that away. you can still get that lean yoga body if u lift, but I think you would be better off not concerning your self with a yoga physique since in opinon they look kinda frail. but thats jsut me. i would save pilates and yoga for after workout, not sure if it is anerobic or areobic

well thats my view on it, im sure there are people here that no more about these topics. take care

im2

crazyed27 said:

Maybe this has nothing to do with Creatine at all, but genetics, training intensity, eating habits, recovery time and or state of mind? Just food for thought.


Vitrix- Have you had first hand experience with this product? After doing some reading on this I'm very courious about its effect on erection strength. If you do have experience with it would you mind filling me in on it? Thanks in advance.

Click to expand...

I havent had a chance to try it out just yet, because of money woes, but i have done some reasearch on it. It draws your own testosterone from ur testicles, promoting good blood flow and increase in test o and vitrix also increases libido which id figure is good for your erection. Steroids also release testosterone, and users have claimed that they feel bigger and more thick. anway mase64 is the one who turned me on to it, so u can pm him for more info since he used it.

im2manly said:

I havent had a chance to try it out just yet, because of money woes, but i have done some reasearch on it. It draws your own testosterone from ur testicles, promoting good blood flow and increase in test o and vitrix also increases libido which id figure is good for your erection. Steroids also release testosterone, and users have claimed that they feel bigger and more thick. anway mase64 is the one who turned me on to it, so u can pm him for more info since he used it.

Click to expand...

Thanks man!


With the way it sounds, just maybe it could help with the process of Penis Enlargement and quicker gains? I'll see where I can get it for a good price and give it a go.

Hey Harmonic. The Protein turnover rate for most healthy adults is 1.8181 grams per pound of LEAN MUSCLE. I know that sounds like quite a bit and will be a chore to eat everyday but nothing ever comes easy. That's where the dedication part comes in. People (including myself) that use that as the guideline for their protein intake are amazed @ the quick rate of body recomposition. I'm almost hesitant to post this because everyone seems to have an opinion but I've tried many diets in the past and nothing worked as quickly w/as much ease as Atkins. Seriously. The 40/40/20 diet is a close second. I hope you meet and exceed your goals. Oh and creatine ethyl ester will NOT make you bloated. It will make you rock-hard and pumped. W/the exception of the creatine ethyl esther, I wouldn't worry about supplements just yet. Get your training and diet dialed in before you start experimenting. If your training/diet is correct, you will not experience a plateau for a year or 2 until you reach your natural limit. Oh and BTW, Protein is amino-acids.

dude creatine forces water into the muscle spindels to increases energy to give you more energy to get a rep more or two. that pumped=water in muscle cells, that is the point of creatine to keep ur muscles hydrated. and the atkins diet is not only temporary but dangerous, may as well take a ECA stack.

im2manly said:

dude creatine forces water into the muscle spindels to increases energy to give you more energy to get a rep more or two. that pumped=water in muscle cells, that is the point of creatine to keep ur muscles hydrated. and the atkins diet is not only temporary but dangerous, may as well take a ECA stack.

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You are correct about creatine forcing water into the cells. That's why I recommended Creatine ethyl esther as opposed to creatine monohydrate. Creatine mono causes subcutaneous water retention (which is what causes the bloat) as well as intracellular water retention, whereas CEE forces the water into the cells only causing bigger, harder, fuller musculature w/NO bloat.

I don't know where you got your information about the Atkins diet being dangerous because if you look at all of the latest peer-reviewed journals, they are all in agreement that, not only is it safe, but it is VERY effective. Every diet is as temporary as the person's dedication/will power. I'm talking from firsthand knowledge here. I would never suggest anything that I've never tried/done myself. My 20 years of experience and my results speak for themselves.

Oh and as far as the ECA stack, if it was so dangerous, why was ephedra unbanned and available? If you've ever used this stack responsibly, you'd know how well it actually worked. But if you're like most of society, you see where a bunch of obese people took it, looking for a magic bullet, and had heart attacks and died and make up your mind that it must be "the devil's own brew." The truth is out there and trust me brothers, the media will not give it to you.

Im not sure about Creatine Ethyl so u might be right about that. But bro atkins restricts carbs correct? dude your body needs it to function. you'll have no energy for your workouts, and once u start eating carbs again ur going to get all that weight back, and carbs put u in a good mood so no carbs=a angery person. Dude i was suggesting a ECA stack, even though i dont think Asprin is that needed it does thin the blood but also causes ulcers. i do know how well it works, and i have/ and will use the ECA stack thats the best and cheapest thermogenic out there. and i think my resutls speak for themselves as well.

I'm sorry man, I may have misunderstood your post. LOL. Happens, I guess. The trick w/Atkins is to add the carbs back s-l-o-w-l-y. Like 5 grams per WEEK until you are neither gaining/losing weight. As far as no carbs making you angry, I'm pretty sure that's myth. When you get into ketosis (using fat for fuel) you don't notice it, really. Especially if you have a high amount of BF, you'll have more than enough energy. If you do use this diet, you should also supplement with Acetyl l-carnitine. This helps to mobilize fat and makes the whole process work better. But the only supps I would suggest are creatine, ALCar, protein and a good multi-vitamin. The more exotic things should be added in MUCH later. Oh and I agree that aspirin isn't necessary, either.

Alright, so setting aside creatine and an ECA stack, let's look at the Atkins thing. Now, on the one hand I've had good luck losing weight with Atkins (I say weight because I don't know how much was fat and how much was muscle.) Now unless I'm mistaken, it's easier for the human body to break down muscle for energy than it is for the body to break down fat (Since fat is used as a last resort energy source.)

So as such, doesn't that mean that mean that Atkins would stand as a deterent to me building muscle?

Also, I know that when I went on Atkins my calorie intake was severley cut (Due to the fact that I was eating to much less food) could that stand in the way of me building muscle?

On the other hand, considering the body I'm looking to get (Think Brad Pitt, not Hulk Hogan) it could be a boon. I'd just like to see a consensus on this, 'cause if I could just do Atkins, or a variant there of, until I meet my goals, that would be tremendous!

Also, I know I asked this before, but I never got a response, really: What would be a good, healthy high-GI carb that I could have before, during and after my workouts? As you can imagine, I'd rather not eat a spoon full of high-fructose cornsyrup with my protien shake.

Thanks again guys, this has all been extreemly helpful!
-Harm-

Hey Harmonic. Like I said in an earlier post, the PTOR (protein turnover rate) is 1.8181 per pound of lean bodyweight. So if you are getting this in or more, like let's say, 2 grams per lb/lBathmate, you will absolutely build muscle. Protein will build muscle, carbs are for energy and glycogen stores when not in ketosis. Feeling tired? Eat more fat. That will be your energy source while in ketosis. The reason I recommend CEE is because that will also give you more muscular endurance and it's one less thing your liver has to do.
I think where people fail w/Atkins is lack of knowledge. They think it's all about not eating carbs which is false. It's about restricting them for a 2 week period (or longer if you have higher bodyfat) until you get within 10 lbs. of your goal and then adding carbs back (5 grams per week) until you are neither losing/nor gaining fat. Give it a month. If, after that time, you do not like losing most/all of your fat and building slabs of lean muscle, no big deal. It's only been a month.
Do your cardio first thing in the morning, on an empty stomach and do not eat for 30 mins afterwards, take your acetyl l-carnitine to mobilize fat stores and you will see how fast your body changes. Whatever you decide, good luck w/your goals and if I can help out in any way, please don't hesitate to ask.

Thanks Bionic, your posts are really helpful! Well, it's decided: Atkins it is! I'll keep you guys posted on what results I get and you'd damn well better bet that I'm gonna' keep asking newbish questions. Now it's just a matter of getting up off my ass and into the gym.

To being with: Hoorah! Yesterday I think I managed to get around 150g of protien. No where near where I need to be (~215g in the classical approach, ~389g in Bionic's approach.) Still, that's closer than I've ever come to 'ideal' before!

Anyhow, that's not really the point of this post: When I was at the gym lastnight I took the time to actually find out my one rep max for most of the machines that I work on. (To interject a note: I know that most people whole heartedly reccomend using free weights, but I'm just a bit phobic of them. So for the time being, and for the forseable future, I'll probably be working on machines.) And I found out two things: One, I'm stronger than I thought I was and two, doing a full circuit doing just one set of one rep of my max is enough to make me sore the next day.

Now as I understand it, from previous posts, I should aim to be doing about three sets of four reps, correct? I've also read, however, that I should aim to do as many as I can at 70% of my one rep max. Being the confused person that I am, I'm going to post what I managed to do, and I'd like your inputs on where to go from there: Number of reps, number of sets, total weight. If you guys felt like it you could even throw in some suggestions for three day a week routines, but I know I'm already asking a lot. Anyhow, on with the show:

Key:
Exercise name: One rep max (Notes); 70% of one rep max

Upper Body:
Back:
Seated Row: 150lbs.; 105lbs.
MTS Row: 40lbs./40lbs. (Per arm); 28lbs./28lbs. (Per arm)
MTS High Row: 80lbs./80lbs. (Per arm); 56lbs./56lbs. (Per arm)
Lat Pulldown: 135lbs.; 94.5lbs.
Wide Grip Pullup: 110lbs. (Assistance); 187lbs. (Assistance)

Chest:
Biangular Chest Press: 125lbs.; 87.5lbs.
Biangular Incline Press: 125lbs.; 87.5lbs.
Butterfly Press: 105lbs.; 73.5lbs.
Dips: 60lbs. (Assistance); 102lbs. (Assistance)

Chest and Back:
Pullover: 150lbs.; 105lbs.

Bicepts:
Arm Curl: 90lbs.; 63lbs.

Tricepts:
Seated Dip: 150lbs.; 105lbs.
Arm Extension: 80lbs.; 56lbs.

Shoulders:
Lateral Raise: 110lbs.; 77lbs.

Core:
Abdominals:
Abdominal Isolator 712: 200lbs.; 140lbs.

Lower Back:
Back Extension: 30 @ 280lbs.

Lower Body:
Quadracepts:
Horizontal Leg Press: 275lbs.; 192.5lbs.
Seated Leg Press: 335lbs.; 234.5lbs.

Hamstrings:
Leg curl: 120lbs.; 84lbs.
Seated Leg Curl: 165lbs.; 115.5lbs.

Hip Abductors:
Outer Hip Abductors: 180lbs.; 126lbs.
Inner Hip Abductors: Someone was on the machine...

Calves:
Calf Raises: 335lbs.; 234.5lbs.

End.

A question comes to mind, after typing all this up: The Back Extension, where you sit on the pad while another, attached to the weights, rests in the middle of your upper back, slowley you straighten your back, lifting the weights; is this exercise safe? It seems a bit scary...

Thanks ahead of time, any input would be more than welcome!

-Harm-

I don't think I ever made mention of this, but I think it might be good so that you have some perspective on what I look like and my goals and such:

Age: 21
Height: 6' 2"
Weight: 220lbs.
BathmateI: 28.2 (~22 is considered ideal)
Body Fat Percentage: 28% (8%-15% is considered ideal)*
Pounds of Body fat (According to above): 61.6lbs.

Measurements:
Waist: 42.5"
Hips: 43.5"
Chest: 42"

*Note one: I determined my Body Fat Percentage by means of a scale I bought from Walgreens. According to the scale I can gain or lose about 5% body fat over the course of a day, so take the number with a grain of salt.

**Note two: Below you should find pictures of the body type I'm trying to achieve. I know it's going to be a very long, very hard road, but I think that the goal is worth the work.

Thank again!

-Harm-

Good job, H. You are well on your way. The hardest obstacle is the first week. Make it through that and you will be golden. Don't worry about whether you are using free-weights or machines. I bet you drove to the gym in a machine, made your coffee in a machine, cook your food in a machine, etc. Your body can't tell the differerence, it just knows resistance.

Here is the way that I workout:

This program consist of doing two warm up sets per body part. The first warm up set should be very light and about 15 reps. The second warm up set will consist of a moderate weight for 6-8 reps. (In noway should these sets be fatiguing). Then 3 total work sets per body part are to be performed. Work the type A-fibers on the 1st set. Fatique the B-fibers with the 2nd set and finish off blasting the C-fibers with the last set. Each set is taken to complete failure or one rep shy depending on your recovery abilities.
With this 3 day a week HIT program 3 sets are performed twice in an 8 day period. Its imperative you never work out two days in a row so as the CNS can be ready for the next workout. The CNS ability to recovery "does not" increase as we progress in our training. The stronger we get the more intensity that can be generated through lifting heavier weights, therefore making the recovery process taking even longer.

MONDAY: (WEEK 1)

Chest: One compound movement for chest. I have found the 45 degree incline press to be the best for most but some like flat bench presses.

Shoulders: One over head compound pressing movement like dumbell presses or a smith machine, etc.

Triceps: Close grips or lying tricep extensions if your elbow joint can handle them..

Traps: Shrugs.

Crunches: Do a higher rep range on abs so the lower back is not injured.

WEDNESDAY:

Back width: pulldowns or better yet chin ups.

Back thickness: rows

biceps: dumbell curls..Avoid heavy concentrated curls such as one arm spider curls as they can rip the tendon/muscle clean from the bone.

calves: standing calf raises "not the seated version" as they are for the soleus.

quads: squats

hams : leg curls


FRIDAY: Same as mondays workout

(WEEK 2)

Monday: SAME AS WEDNESDAY ON WEEK ONE AND SO ON.

NOTE: I left out deadlifts as I’ve witnessed several trainers trainers blow out spinal disk performing this movement while using proper form. It destroyed their bodybuilding activities along with their life so I no longer give out advise pertaining to this exercises. Be careful if you choose to do them! This workout program will need to be adjusted if you incorporate deadlifts.

NOTE: For each push-pull movement the antagonist muscle group recieves the same amount of work sets. For ie; (CHEST PRESS-ROWS). (SHOULDER PRESS- PULLDOWNS) and so one.

Preventing "boredom" will always be an important factor in everyones success. While rotating to a different exercise each session is not a necessity with this program, some "enjoy" being able to do so with the (basic mass builders). Thats fine!!! A good illustration would be doing squats one workout and substituting squats for the leg press machine the following workout and then back to squats the next time around and then back once again to the leg press and so on. But you must avoid incorporating such movements as heavy shoulders laterals, pullovers, flyes, leg extension, concentrated curls, good mornings, wrist curls, etc when trying to further your progress as these will not aid in adding the size-strength you seek but will most certainly set you back with nagging or possibly chronic "injuries".

I am confident this plan will help anyone wishing to make further gains in mass/strength. Hope this helps.

Thanks, Bionic! It certainly does help! It sounds like a lot, but then, the way I've been doing it I've been filling up about half an hour at the gym, then just going home, so this will be a nice change of pace!

I wanted to make a note on supplements: I think that I'm going to stick with a multivitamin, an amino complex, SAMe (For depression, nothing to do with body building or what have you) and my Omega-3s. I'm doing this for two reasons: First, supplements cost a hell of a lot of money, which I'm currently lacking; second, after my weight loss starts to slow, or my gains start to plateau I'm going to start adding them back in, to kind of 'restart' my results. Does that sound good to everyone? Also, as regards weight loss I know of the following supplements:

Appetite reduction:
Hoodia
Pectin
Pyruvate
Fiber
Caffeine

Metabolism Boosters:
Green Tea
Gensing
Omega-3 Fatty Acids
CLA

Metabolism Boosters + Stimulants:
Hot-Rox

Which would be introduced from least powerful to most powerful as needed. Is there anything I forgot, anything you guys would take out or add in? What, aside from CEE (Or is it EEC... ECE...? The creatine) and protien can I add to get better muscle gains?

Keep in mind with all of this that none of it is going to be added in until I've stopped making progress, which sounds like it could be a while away.

Thanks!
-Harm-