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  #1  
Old 02-05-2012, 03:40 PM
t4bluebird t4bluebird is offline
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Default Need advice from everyone

I just began working out again. I need to lose 20 lbs and then gain muscle. I run/jog 2 miles a day, I then work biceps 40lbs dumbbells 10 times then move down the line 5 lbs until I cant lift anymore. I then do leg presses 250lbs 10 lifts 3 times. Then I do neck and back 90lb dead weight 10 lifts 3 times. I then do calve raises 280lbs 10 lifts 3 times. Then do incline bench press 90lbs 10lifts 3 times. Then bike 10 mins. Then I work the back of my arms 110lbs 10 lifts 3 times. Then my forearms 25lbs 10 curls.

Im not sure if that will work or not Im at a loss I havent lifted in a long long time. I want to try a 100% whey shake daily but I dont want to stack on the fat my stomach has to go down and my arms have to build up.

Another thing is my skinny as a tooth pick girlfriend wants to get bigger and she cant gain weight, should she start drinking a mass gainer? If you have any input at all let me know thanks. I appreciate it all.
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Old 02-05-2012, 04:01 PM
Warrior01 Warrior01 is offline
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Do those full body workouts and continue to EAT HEALTHY, EAT HEALTHY. For weight loss, HITT cardio works well in my opinion
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Old 02-05-2012, 04:27 PM
t4bluebird t4bluebird is offline
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OK Ill keep doing the workouts any break for DOMS? My calves feel like their going to explode. Thats why I figured protein shakes would help recovery
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Old 02-05-2012, 09:54 PM
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marinevet marinevet is offline
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I have been quite successful with the following split:
Chest, back
Bicep, Tricep
Shoulders, legs

Abs with chest
Calves with legs

12,10,8,8 rep scheme. High protein and complex carb diet.
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Old 02-06-2012, 04:08 AM
t4bluebird t4bluebird is offline
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I tend to max out my weight and then lift a few and then lighten the load I dont want to have real fine definition I want to be bulky and be able to lift a lot.
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Old 02-06-2012, 11:11 AM
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FitnessFreek FitnessFreek is offline
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Quote:
Originally Posted by t4bluebird View Post
OK Ill keep doing the workouts any break for DOMS? My calves feel like their going to explode. Thats why I figured protein shakes would help recovery
You will get over the worst part of DOMS with consistency. The worst week is the first.
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Old 02-06-2012, 11:39 AM
t4bluebird t4bluebird is offline
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Yeah I remember that week lol it sucked. now Its OK once in a while I get up and can hardly stand but once I get going its OK. My calves just killed me this weekend tomorrow I will be OK to go back to the gym.
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