Quote:
Originally Posted by Silock
That's still a shitload of alcohol for someone looking to build muscle and lose weight. But it can be done. You have to REALLY watch the calories in the rest of your meals. I'm talking like 200 calorie meals each.
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Noted. Between the advice from you and Sensible...I think Im going down to 6-9. I don't know the specific effects of alcohol on fat loss, but i figure an extra 600-900 calories a week shouldn't hurt too bad.
Quote:
Originally Posted by Silock
5'6" 130 is really, REALLY small, dude. In any case, I would focus much less on your actual weight, and more on how you look..
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I know it seems small--because it is--but with my difficulties in the weight room--staying dedicated and adding muscle--I feel like it's the only way for me to get that leanness. But Ill keep that in mind...maybe drop the scale for some measuring tape and keep an eye on my waist.
Quote:
Originally Posted by Silock
Never heard of it. What's the goal? Yes, that's enough protein.
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it's to improve your max bench press (possibly by 15-20 pounds...not 50 like it advertises) in just three weeks
5 days a week (M-F) you are doing a standard bench press workout. 5 sets...
start with weight you can do with good technique and without much struggle and you just keep adding weight from there
Week #1
M-10, 8, 6, 4, 2---3 minute rest between sets (light to heavy)
T-15, 15, 15, 15, 15---1 minute rest (same weight...down if failure occurs)
W-3, 3, 3, 3, 3---3 minute rest (same weight...up if feel like can go higher)
TH-15, 15, 15, 15, 15---1 minute rest
F-3, 3, 3, 3, 3---3 minute rest
Week #2
M-10, 8, 6, 4, 2
T- 15, 15, 15, 15, 15
W- 10, 8, 6, 4, 2
TH- 15, 15, 15, 15, 15
F- 10, 8, 6, 4, 2
same rest period
Week #3
everyday 5 sets of 3 with two minute rest....really focus on adding weight this week.
No triceps or shoulder workouts for the 3 weeks but it mentions to work in a few bicep, back, legs and core workouts.