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Old 04-30-2009, 02:35 PM
body_builder body_builder is offline
Rank: New Member
 
Join Date: Apr 2009
Posts: 15
Question

Quote:
Originally Posted by mad matt View Post
Yeah just go over there and post, its ok.
hi mad matt again i had posted and let me post to you either may be you may halp me too;

Hi guys;
here is my diet and training program. as you know summer is coming. this was my winter program could you pls check and say if this program and diet is suitable? here are my body details;

Weight : 84.6 kg
Height :185 centimeter
Body fat:%16.1
My arms :41,5 centimeter
My chest : 112 centimeter
My waist : 78 centimeter

My diet program:
-------------------
at 06:00 am ---> three capsule Hydroxicut
at 06:30 am ---> oat cornflakes with no-oil-milk + 24 gr Bipro(protein powder)
at 08:00 am ---> wholemeal bread with white-cheese + 3 x amino 3050 tablets (3,050gr x 3)
at 10:00 am ---> some rice with no-oil+yoghurt with no oil + 48 gr Bipro(protein powder)
at 11:30 am ---> some rice with no-oil+yoghurt + 150 gr boiled chicken or 100 gr no-oil-tuna fish
at 13:30 pm ---> some rice with no-oil+yoghurt with no oil
at 15:30 pm ---> three capsule Hydroxicut
at 16:30 pm ---> 48 gr Bipro(protein powder)
at 18:30 pm ---> some rice with no-oil or pasta with no-oil + yoghurt + 150 gr boiled chicken or 100 gr no-oil-tuna fish
at 19:30 pm ---> 3 x amino 3050 tablets
at 20:00 pm ---> training time
at 22:00 pm ---> end of training + 24 gr Bipro(protein powder)+ Hardline KGT (it contains 12g protein+22.6 gr
carbohydrate + 5g creatine + 5g Glutamine + 2g taurine)
at 00:00 pm ---> 24 gr Bipro + milk-no-oil
-----------------------------
Total daily carbo is boiled rice which is made up from 3 glass of rice or 1/2 packet of pasta.
i have a 5-days training program

Here is my trainig program

Monday is chest day (1-hour training + 20 minute cardio):
--------------
-warm up max 5-7 minute


-Barbell Bench Press (40 kg x 15 rep.(for warm-up) + 60 kg x 12 rep. + 70 kg x 8 rep + 80 kg x 6 rep)
-INCLINE BENCH DUMBBELL PRESS (22,5kg (on one hand) x 10+ 25kgx8+ 25kgx8)
-Barbell Incline Bench Press (40 kg x 12 rep. + 60 kg x8 rep. + 60 kg x8 rep.)
-DUMBBELL FLYING (17.5 kg(on one hand) x 10 rep + 17.5 kg(on one hand) x 10 rep + 17.5 kg(on one hand) x 10 rep )
superset-->CABLE CROSS OVER (20 kg(on one hand)x10 rep x 2 sets) with Dips(2 sets x max)
-3 sets for ABS(Bent-Knee Hip Raise+Crunches+Decline Oblique Crunch or Decline Reverse Crunch)
-Cardio (first 5 minutes walking + 3 minute fast running + 2 minute normal running -->continues till 20 minute)

Tuesday is shoulder day (1-hour training + 20 minute cardio):
--------------
-warm up max 5-7 minute

-Smith Machine Behind The Neck Press (40 kg x 12 rep + 50 kg x 10 rep+ 50 kg x 10 rep)
-Dumbbell Shoulder Press (17.5 kg(on one hand) x 10 rep + 22.5 kg(on one hand) x 10 rep + 22.5 kg(on one hand) x 10

rep)
-Reverse Flyes(7.5 kg(on one hand) x 10 rep x 3 sets)
-One-Arm Side Laterals(10 kg(on one hand) x 10 rep x 3 sets)
-Front Dumbbell Raise or Standing Front Barbell Raise (12.5 kg(on one hand) x 10 rep x 3 sets)
-Smith Machine Overhead Shoulder Press(40 kg x 10 rep x 3 sets)
-3 sets for ABS(Bent-Knee Hip Raise+Crunches+Decline Oblique Crunch or Decline Reverse Crunch)
-Cardio (first 5 minutes walking + 3 minute fast running + 2 minute normal running -->continues till 20 minute)

Wednesday Back Side day (1-hour training + 20 minute cardio):
--------------
warm up max 5-7 minute

-horizontal bar pull up (3 x max reps)
-Wide-Grip Pulldowns Behind The Nec (50 kg x12 reps.+60 x10 reps.+70 x 6 reps.)
-Underhand Cable Pulldowns(50 kg x12 reps.+60 x10 reps.+70 x 6 reps.)
-One-Arm Dumbbell Row(27.5 kg x 12 reps x3 sets)
-3 sets for ABS(Bent-Knee Hip Raise+Crunches+Decline Oblique Crunch or Decline Reverse Crunch)
-Cardio (first 5 minutes walking + 3 minute fast running + 2 minute normal running -->continues till 20 minute)

Thursday (Relaxing)
-----------------------

Friday (triceps Biceps)(1-hour training + 10 minute cardio):
----------------------------------
warm up max 5-7 minute

-Decline Close Grip Bench To Skull Crusher(20 kg x 12 reps.+ 25 kg x 10 reps. + 30 kg x 8 reps.)
-Dumbbell One Arm Triceps Extension or Triceps Pushdown (x10reps.x 3 sets)
-Bench Dips(with a 60 kg dumbell on hug)(x3 sets with max reps.)

-Alternate Incline Dumbbell Curl or Dumbbell Alternate Bicep Curl (17.5 kg x 10reps x 3 sets)
-Concentration Curls or Barbell Curl with machine (10 reps.x3 sets)
-One Arm Dumbbell Preacher Curl (15 kg x 12 reps.+17.5 kg x 8 reps.+22.5 kg x 4 reps.+2 reps withhelp)
-Overhead Cable Curl (10 reps.x 3 sets)
-Cardio (first 5 minutes walking + 3 minute fast running + 2 minute normal running -->continues till 15 minute)

Saturday (Quads)
------------------------------------
warm up max 5-7 minute

-Narrow Stance Hack Squats (10 reps.x3 sets)
-Leg Press (10 reps.x3 sets)
-Leg Extensions (10 reps.x3 sets)
-Dumbbell Rear Lunge (10 reps.x3 sets)

Sunday(Relaxing)
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