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Eat Big Train Hard Get Big Watch

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    Right, here goes. I've been lifting for the past year properly but my diet was not maintained and I had taken 2 months off to travel around China and Australia, but now I want to have a serious diet and get serious results. I would appreciate any feedback positive or negative.

    85.6kg
    181cm
    24.2% BF
    Male
    17 (18 in february)

    My diet will consist of pretty much every bulking diet see what you think:

    Breakfast: 4 boiled eggs, 1 cup of porridge, 1 banana.
    Mid morning: 1 protein shake.
    Lunch: 2 chicken breasts and 2 cups of pasta.
    Pre workout: 1 cup of pasta,1 tin of tuna,1 apple.
    Post workout: 1 protein shake, 1 banana.
    Dinner: 2 pieces of meat (steak, chicken, lamb, turkey), Carbs (potatoes, rice, pasta), vegetables.

    I will be working out 6 days a week with a full workout and 1 day with just compound lifts.

    Chest and Triceps:
    4 sets of Incline Dumbbell Press 8-10 reps
    3 sets of Bench Press 8-10 reps
    3 sets of Incline Flies 8-10 reps
    3 sets of Cross Chest Cable flies 8-10 reps
    3 sets of Close-Grip Bench Press 8-10 reps
    4 sets of Pulldowns 8-10 reps
    3 sets of Skullcrushers 8-10 reps
    3 sets of Dips till failure

    Back and Biceps:
    3 sets of Lat Pulldowns 8-10 reps
    4 sets of Deadlifts 8-10 reps
    3 sets of Bent Over Rows 8-10 reps
    3 sets of Dumbell Rows 8-10 reps
    3 sets of Hyperextensions 8-10 reps
    3 sets of Barbell Curls, 8-10 reps
    3 sets of Preacher Curls, 8-10 reps, then drop the weight to half, and push out another 8
    3 sets of Incline Dumbell Curls 8-10 reps

    Shoulder and Legs:
    4 sets of Shoulder Press, alternate with Barbell & Dumbell every week 8-10 reps
    3 sets of Upright Rows supersetted with Lateral Raises 8-10 reps
    3 sets of front raises 8-10 reps
    3 sets of Lying Rear Delt Raises 8-10 reps
    3 sets of Shrugs 8-10 reps
    4 sets of Squats 8-10 reps
    3 sets of Leg Press 8-10 reps
    3 sets of Leg Extensions till failure
    3 sets of Leg Curls 8-10 reps
    Calves are self explanatory, just use some of the machines till failure, a lot of reps, feel the burn.

    Basic ab routines with these of 3x10 of around 6 excercises and forearms every other day.

    Compound:
    3 sets of Deadlifts 8-10 reps
    3 sets of Squats 8-10 reps
    3 sets of Clean and Jerk 8-10 reps
    3 sets of Weighted Pull ups 8-10 reps

    Thanks any help is appriciated :confused: ....

    Forgot to say I will be taking: creatine, bcaa's and protein shakes...
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    For breakfast: 4 scrambled eggs, 1 pint of milk, 1 bowl of porridge.
    Mid morning snack: Tuna Salad.
    Lunch: 2 steaks and 200g rice.
    Pre workout: 200g pasta and Tuna.

    WORKOUT: Chest and triceps...
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    (Original post by mono217)
    I will be working out 6 days a week with a full workout and 1 day with just compound lifts.

    Chest and Triceps:
    4 sets of Incline Dumbbell Press 8-10 reps
    3 sets of Bench Press 8-10 reps
    3 sets of Incline Flies 8-10 reps
    3 sets of Cross Chest Cable flies 8-10 reps
    3 sets of Close-Grip Bench Press 8-10 reps
    4 sets of Pulldowns 8-10 reps
    3 sets of Skullcrushers 8-10 reps
    3 sets of Dips till failure

    Back and Biceps:
    3 sets of Lat Pulldowns 8-10 reps
    4 sets of Deadlifts 8-10 reps
    3 sets of Bent Over Rows 8-10 reps
    3 sets of Dumbell Rows 8-10 reps
    3 sets of Hyperextensions 8-10 reps
    3 sets of Barbell Curls, 8-10 reps
    3 sets of Preacher Curls, 8-10 reps, then drop the weight to half, and push out another 8
    3 sets of Incline Dumbell Curls 8-10 reps

    Shoulder and Legs:
    4 sets of Shoulder Press, alternate with Barbell & Dumbell every week 8-10 reps
    3 sets of Upright Rows supersetted with Lateral Raises 8-10 reps
    3 sets of front raises 8-10 reps
    3 sets of Lying Rear Delt Raises 8-10 reps
    3 sets of Shrugs 8-10 reps
    4 sets of Squats 8-10 reps
    3 sets of Leg Press 8-10 reps
    3 sets of Leg Extensions till failure
    3 sets of Leg Curls 8-10 reps
    Calves are self explanatory, just use some of the machines till failure, a lot of reps, feel the burn.

    Basic ab routines with these of 3x10 of around 6 excercises and forearms every other day.

    Compound:
    3 sets of Deadlifts 8-10 reps
    3 sets of Squats 8-10 reps
    3 sets of Clean and Jerk 8-10 reps
    3 sets of Weighted Pull ups 8-10 reps

    LMAO Strong copy of Zyzz workout:

    What workout routine has worked best for you?
    Sample Routine:
    Monday: Chest/Biceps


    • 4 sets of Incline Dumbbell Press, 8-10 reps
    • 3 sets of Bench Press, 8-10 reps
    • 3 sets of Incline Flies, 8-10 reps
    • 3 sets of Chest Dips until failure
    • 3 sets of Barbell Curls, 8-10 reps
    • 3 sets of Preacher Curls, 8-10 reps, then drop the weight to half, and push out another 8

    Tuesday: Legs/Calves


    • 4 sets of Squats 8-10 reps
    • 3 sets of Lunges 8-10 reps
    • 3 sets of Leg Press 8-10 reps
    • 3 sets of Leg Extensions till failure
    • 3 sets of Leg Curls 8-10 reps

    Calves are self explanatory, just use some of the machines till failure, a lot of reps, feel the burn.
    Wednesday: Back


    • 3 sets of Lat Pulldowns 8-10 reps
    • 4 sets of Deadlifts 8-10 reps
    • 3 sets of Bent Over Rows 8-10 reps
    • 3 sets of Dumbell Rows 8-10 reps
    • 3 sets of Hyperextensions 8-10 reps

    Thursday: Shoulders/Triceps


    • 4 sets of Shoulder Press, alternate with Barbell & Dumbell every week 8-10 reps
    • 3 sets of Upright Rows supersetted with Lateral Raises 8-10 reps
    • 3 sets of front raises 8-10 reps
    • 3 sets of Lying Rear Delt Raises 8-10 reps
    • 3 sets of Close-Grip Bench Press 8-10 reps
    • 4 sets of Pulldowns 8-10 reps
    • 3 sets of Skullcrushers 8-10 reps

    Saturday: Full Body


    • 3 sets of Deadlifts 8-10 reps
    • 3 sets of Squats 8-10 reps
    • 3 sets of Clean and Jerk 8-10 reps
    • 3 sets of Weighted Pull ups 8-10 reps
    http://www.simplyshredded.com/exclus...interview.html




    Nevertheless, good luck with your goals!
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    (Original post by sil3nt_cha0s)
    LMAO Strong copy of Zyzz workout:

    [B]http://www.simplyshredded.com/exclus...interview.html




    Nevertheless, good luck with your goals!
    Oh yes it pretty much is that workout I used his workout as a base/copy for my own if it worked for him....
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    Breakfast:4 eggs 2 wholemeal rolls
    Snack: PS
    Lunch: 600g steak 1 baked potato
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    Back biceps forearms and abs
    Post workout: PS and creatine.
 
 
 
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