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Old 01-23-2006, 05:27 PM
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bakkily bakkily is offline
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Join Date: May 2005
Location: Arizona, Phnx
Posts: 157
Default Full body workout

Ok, started my full body workout today. Did ONE lift for every body part. Followed up on part of Ash's program. But found some articles on a 3 day workout, I switched it around, and am doing a 4 day work out.

Lift on Monday, Tuesday, rest Wendsday, lift Thursday, and Friday.

As far as my diet goes,

1/2 cup oats with 1/2 cup of soy milk in the mourning about 5-6am

9 am, part of a sandwich, meat, with cheese on whole wheat

10 am apple/part of some protein drink

11 am part of a sandwich, meat, with cheese on whole wheat/protein drink

2 pm, half of a sandwich, meat, with cheese on whole wheat

3:30 pm chiken, approximatly 45-70 grams of protein

usally around 4-5 pm, 30 grams of protein with shake

work out, a hour

5-6pm, 30 grams of protein

7pm 60 grams of protein chicken + veggies

9pm 60 grams of protein chicken

I get in from 280-330 grams of protein, I aim for always 300 grams a day

I will try to maybe get some protein in on the breakfest meal.

For breakfest, I will usally have either half a cup of whole wheat brain grand, think thats what its called. Or half a cup of oatmeal, gonna try to go for 4 eggs per mourning.


Right now, I want to gain about 20 pounds of muscle this next two mounths, and am gonna try hard to gain it. But I am aiming for doing this routine for about 8 weeks, take a week off. Start again, but go into a split routine for 4 weeks of upper one day, lower another, and do two days of upper, two days of lower, with Wendsday, Sat, and Sunday as my rest days. Then do MAX: OT for 4-6 weeks. Take a week off. School should have ended by then, so I am then gonna start Brad Waterbury's 10x3 program, and work on losing weight, and cutting.
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230 pounds, 22ish percent bf, 5'11

Goals: Reach 190, 8 percent BF (by sept, oct, wanna get 4% for a teen bodybuilding competition)

Squat over 400, bench 300, Deadlift 350 (in which I doubt I will be able to do) but I shall PUSH myself!

Give Blood, Play Rugby!
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