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What are your current stats.
Where do you want to be?
Height?
Weight?
Age- improved results by what age? Results in a year? 2 years? Months?
Bf%
You said you cleaned your diet up?
In what regards? Are you tracking everything or just looking for better options when you go shopping or out to eat? Personally I track macros. I could tell you how many grams of protien,carbs and fat I consume at any given time also what percentage of my total caloric intake they equal.
How long have you been training for. What's your schedule like at the gym. Are you really just looking for what to take to get jacked or you just looking for general insight.
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NY REBEL
New member
Dallas will steer you right bud...
boss302123
New Member
If you can stick to what you are doing now, you will see alot of change in your body. Diet and dedication a key plus cardiovascular helps
You need to incorporate I'd say minimum 3 days weight training.
Here's the deal. Muscles burn calories. More muscle more calories burned. You ever see that poor fat lady on the treadmill giving it her all ever night but nothing changes? That's why you need weight training.
Your cardio becomes more effective with muscle mass.
You need too look into crossfire training and strength tramping I'd your ultimate goal is rodeo. Build the strength and endurance and also bur high amounts of calories more than you ever will with basic cardio.
Diet is everything too. You need to watch more than sodas. Take a look at your total carbs and fats along with protien. Let's say you eat 3000 calories. Usually 40% of that should be protien.
The only way to effectivly burn fat is to go into caloric defficit. Ue you use more calories than consumed. Go to iifym.com look at the tdee calculator see what your tdee is. Now a calculator is just a robot but it's a good starting point. You can customize from there.
Let's say ur tdee is 2800 calories. I'm actually willing to bet that's a close guess. You consume each day 3000 calories. However with training and cardio you burn off 400 calories. You have just put yourself in n a 200 calorie caloric defficit.
That's how you loose weight. It gets complicated but it's a start.
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Here's the deal. Muscles burn calories. More muscle more calories burned. You ever see that poor fat lady on the treadmill giving it her all ever night but nothing changes? That's why you need weight training.
Your cardio becomes more effective with muscle mass.
You need too look into crossfire training and strength tramping I'd your ultimate goal is rodeo. Build the strength and endurance and also bur high amounts of calories more than you ever will with basic cardio.
Diet is everything too. You need to watch more than sodas. Take a look at your total carbs and fats along with protien. Let's say you eat 3000 calories. Usually 40% of that should be protien.
The only way to effectivly burn fat is to go into caloric defficit. Ue you use more calories than consumed. Go to iifym.com look at the tdee calculator see what your tdee is. Now a calculator is just a robot but it's a good starting point. You can customize from there.
Let's say ur tdee is 2800 calories. I'm actually willing to bet that's a close guess. You consume each day 3000 calories. However with training and cardio you burn off 400 calories. You have just put yourself in n a 200 calorie caloric defficit.
That's how you loose weight. It gets complicated but it's a start.
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1. Saw your stats finally.
2. Count macros.
3. Live in a calorie deficit.
4. Don't ignore strength training.
I went from 225 to 180 and now back to 195 (planned bulk) in 4 months by cutting to 1700 calories a day and burning 2500 a day... 45 minutes cardio 4x weekly and a standard bb lifting cycle.
2. Count macros.
3. Live in a calorie deficit.
4. Don't ignore strength training.
I went from 225 to 180 and now back to 195 (planned bulk) in 4 months by cutting to 1700 calories a day and burning 2500 a day... 45 minutes cardio 4x weekly and a standard bb lifting cycle.
Saw your profile btw. Good to see another bro holding it down from the DFW. Haha. You FW rodeo or mesquite rodeo at all? Havnt been to either yet I kinda just rolled in a few months ago.
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These guys have you in the right direction. Everyone is going to tell you this but your diet is where it all begins. Train according to your goals, I'm not exactly the cutting expert, it sounds like Jrbdallas has you covered on that. I could help write out a lifting plan for you tho. Once you get those two basic things down, then it will start falling in place.
people who work 'blue collar' jobs don't realize how hard it becomes to keep the belly lean when you work an office job
to compensate exercise daily is your friend and watching your diet very closely. you should be careful mixing carbs and fats in your diet. that combo is a killer
to compensate exercise daily is your friend and watching your diet very closely. you should be careful mixing carbs and fats in your diet. that combo is a killer
Actually I got some time. Here are my go too.
Quest bars
Quest chips
P28 bread
P28 peanut butter
Cutting board chopped roast beef.
Cutting board chopped turkey.
Tysons frozen chicken breast
Blue berries
Almonds
Beef jerkey
Almond milk
Whey protien. look for a clean one
EVOL frozen burritos
Oikos Greek yogurt
Canned tuna
Brown rice. Yes you can microwave it
Sweet potatos. Again yes you can microwave it.
Cottage cheese.
Egg whites. Yes you can microwave it
Cashews
These are just part of my travel list. I eat cleaner at home. Remember diet isn't about making you self miserable it's about improving each day to get to your goal.
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Quest bars
Quest chips
P28 bread
P28 peanut butter
Cutting board chopped roast beef.
Cutting board chopped turkey.
Tysons frozen chicken breast
Blue berries
Almonds
Beef jerkey
Almond milk
Whey protien. look for a clean one
EVOL frozen burritos
Oikos Greek yogurt
Canned tuna
Brown rice. Yes you can microwave it
Sweet potatos. Again yes you can microwave it.
Cottage cheese.
Egg whites. Yes you can microwave it
Cashews
These are just part of my travel list. I eat cleaner at home. Remember diet isn't about making you self miserable it's about improving each day to get to your goal.
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swa2ggs
New member
Best bet is to not look at it as a diet, look at nutrition as a lifestyle change. Figure out how many calories you need to be at a reasonable deficit ( no more than 1-2lbs loss ew) from there, incorporated foods that you like that are clean and track macros closely. Try not to make your diet so hard on yourself that you quit. The key is CONSISTENCY!!! ...day in day out! Far as working out try a basic two on/ one off push pull workout. 1 hr of cardio daily sounds like a lot, but if you can stick to that fine, but again, don't try to kill yourself, your in this for the long haul.... Good luck! You can do it!
Cowboy395, I'm not a fitness expert but what I know has worked for me has been brought up by some of the more knowledgeable posters in this thread. Lifestyle change instead of diet, is that quick fix treat worth your long term goal? A little better each day. Rock it partner!
LevButlerov
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Damn, dallas got you well covered on this one! I agree - diet is crucial in matters of fat loss. Then goes the cardio. You migh as well consider doing the evolutionary diet - it worked wonders for me, so I can tell that it is effective if you follow it right.
Here you go brotha. http://www.evolutionary.org/the-evolutionary-diet
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These two articles I wrote will help you immensely.
Here is an article on getting back into the gym after the lay off. It includes a full meal plan that will be perfect for your exact situation: http://needtobuildmuscle.com/bodybuilding-blog/2015/02/24/getting-back-gym-lay/
The sample workout program got removed on the final edit, but here you go:
Sample workout program:
At the end of every workout perform 10-15 minutes of deep stretching, prioritizing the muscles you trained that day.
Workout A - Monday - Legs
Exercise Sets Repetitions Rest Periods
Barbell Squat 4 8 2 minutes
Leg Press
4 25 2 minues
Lying hamstring curls 3 15-20 1 minute
Leg Extensions
3 15-20 1 minute
Seated calf raise 5 12 1 minute
Standing calf raise
4 25-30 1 minute
Workout B - Tuesday - Chest / Abs
Exercise Sets Repetitions Rest Periods
Barbell bench press
4 6 1 minute
Incline dumbbell bench press 4 8 1 minute
Flat dumbbell flies 4 12 1 minute
Cable crossovers
4 15 1 minute
Hanging leg raises (or captains chair) 3 25 30 seconds
Cable crunches 3 15 30 seconds
Decline bench sit up
3 20 30 seconds
Post workout cardio Perform for 20 to 25 minutes at moderate pace.
Workout C - Wednesday - Back
Exercise Sets Repetitions Rest Periods
Body weight chin up
4 failure 1 minute
One arm dumbell rows
4 10 1 minute
Wide grip lat pull down
4 12 1 minute
Narrow grip pull down 4 8 1 minute
Deadlift or rack pull 3 10 1 minute
Hyperextensions 4 20 1 minute
Workout D - Thursday - Shoulders / Abs
Exercise Sets Repetitions Rest Periods
Standing barbell press 5 8 2 minutes
Dumbell side laterals
4 20 1 minute
Narrow grip barbell upright row 4 12 1 minute
Dumbell bent over laterals 4 20 1 minute
Ab rollers 3 20 1 minute
Decnline bench leg raises
3 20 1 minute
Plank
1 Failure 1 minute
Post workout cardio Perform for 20 to 25 minutes at moderate pace.
Workout E - Friday - Arms
Exercise Sets Repetitions Rest Periods
Close grip bench press
5 6 2 minutes
Standing barbell curls
5 6 2 minutes
Skull c****ers
4 10 1 minute
Incline dumbbell curls
4 10 1 minute
Triceps cable press downs
3 15 1 minute
Dumbbell concentration curls
3 15 1 minute
Post workout cardio Perform for 20 to 25 minutes at moderate pace.
Here is a grocery shopping list I put together as well: http://needtobuildmuscle.com/bodybu...timate-grocery-shopping-list-serious-athlete/
Here is an article on getting back into the gym after the lay off. It includes a full meal plan that will be perfect for your exact situation: http://needtobuildmuscle.com/bodybuilding-blog/2015/02/24/getting-back-gym-lay/
The sample workout program got removed on the final edit, but here you go:
Sample workout program:
At the end of every workout perform 10-15 minutes of deep stretching, prioritizing the muscles you trained that day.
Workout A - Monday - Legs
Exercise Sets Repetitions Rest Periods
Barbell Squat 4 8 2 minutes
Leg Press
4 25 2 minues
Lying hamstring curls 3 15-20 1 minute
Leg Extensions
3 15-20 1 minute
Seated calf raise 5 12 1 minute
Standing calf raise
4 25-30 1 minute
Workout B - Tuesday - Chest / Abs
Exercise Sets Repetitions Rest Periods
Barbell bench press
4 6 1 minute
Incline dumbbell bench press 4 8 1 minute
Flat dumbbell flies 4 12 1 minute
Cable crossovers
4 15 1 minute
Hanging leg raises (or captains chair) 3 25 30 seconds
Cable crunches 3 15 30 seconds
Decline bench sit up
3 20 30 seconds
Post workout cardio Perform for 20 to 25 minutes at moderate pace.
Workout C - Wednesday - Back
Exercise Sets Repetitions Rest Periods
Body weight chin up
4 failure 1 minute
One arm dumbell rows
4 10 1 minute
Wide grip lat pull down
4 12 1 minute
Narrow grip pull down 4 8 1 minute
Deadlift or rack pull 3 10 1 minute
Hyperextensions 4 20 1 minute
Workout D - Thursday - Shoulders / Abs
Exercise Sets Repetitions Rest Periods
Standing barbell press 5 8 2 minutes
Dumbell side laterals
4 20 1 minute
Narrow grip barbell upright row 4 12 1 minute
Dumbell bent over laterals 4 20 1 minute
Ab rollers 3 20 1 minute
Decnline bench leg raises
3 20 1 minute
Plank
1 Failure 1 minute
Post workout cardio Perform for 20 to 25 minutes at moderate pace.
Workout E - Friday - Arms
Exercise Sets Repetitions Rest Periods
Close grip bench press
5 6 2 minutes
Standing barbell curls
5 6 2 minutes
Skull c****ers
4 10 1 minute
Incline dumbbell curls
4 10 1 minute
Triceps cable press downs
3 15 1 minute
Dumbbell concentration curls
3 15 1 minute
Post workout cardio Perform for 20 to 25 minutes at moderate pace.
Here is a grocery shopping list I put together as well: http://needtobuildmuscle.com/bodybu...timate-grocery-shopping-list-serious-athlete/
sixsixzero
New member
cowboy bro good luck and take it one day at a time. ive seen a lot of people and I mean a lot just go all out and bout 2 or 3 weeks they give up.
what I mean is they go cold turkey on everything and have a hard time with it.
Guess Im just saying take it day by day. before u know it u wont be thinking about it anymore be just second nature
Get swole bro
what I mean is they go cold turkey on everything and have a hard time with it.
Guess Im just saying take it day by day. before u know it u wont be thinking about it anymore be just second nature
Get swole bro
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