scubasteve311
Posts: 69
Joined: 9/29/2007
Status: offline
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hey rcrocka , whats up? i'm a new member as well, but i've been working out for about 5 weeks now. i was in the exact same boat as you when i started, however i'm 5'7 and and 185. 22% as well... lol kinda scary how close our measurements were. I've been going at it for about 5 weeks now and i'm down to 17%bf.. just eating right and working out is what did it for me... to be honest i would drop the creatine, from what i always hear it just helps u retain water weight in your muscles making you appear bigger thn u really are. also it makes u gain water weight, if you wanna lose weight i would dropit asap!... but i would invest in either superpump250 or naNO Vapor... i'm on the Vapor right now and it is really good... it gets me in the zone and helps me lift more too.. its a pre w/o formula, so drink it 20 min b4 u w/o.. also this is what i have been doing and it seems to be working for me... it looks as if you are running more than me so u should have ALOT better results by week 5. its week 6 and i have noticably toner arms and chest and i'm lifting ALOT more than when i first stepped into the gym.
Monday: chest/tris (heavy lifting/low reps)
Tuesday: biceps/back/cardio (heavy lifting/low reps)
Wednesday: Shoulders/Lats/abs
Thursday: Cardio
Friday: chest/tris/cardio (light lifting/ high reps)
Saturday: biceps/cardio (light lifting/ high reps)
Sunday: off
* remember (cardio: at least 1/2 hr-40 min of running) (Back: military press and sitting pull-downs are good for your back and bis at the same time.)
Your diet also has alot to do with your success. if you eat crappy foods, its like you didn't even w/o. if i eat something bad. i tell myself that i just threw my w/o out the window. here are some tips to eat healthy/cheap/still taste good.
1 small can of tuna 11 a.m.
1 small can of tuna 1 p.m.
1 ham/turkey sandwich/protein shake 4 p.m.
1 salad w/ lite dressing 7 p.m.
this is is just to give you an idea of what you should be eating on a daily basis. i like the tuna and think it tastes good... i eat it out of the can , but thats just me. others put mayonayes in it, but thats a big no no in my book. other foods that i eat to mix it up are:
Boneless chicken breasts: cooked on the foreman with garlic salt. slice it up and eat it, or put cheese on it and make a sandwich.
Spaghetti: with sauce and some garic bread.
and all skim milk too... only drink milk and water.. lots of water because i find myself dehydrated sometimes.
after you read this try it out for 3 weeks or so and lemme know how it works for you..
p.s. check out naNO Vapor too if your looking for a good pump.. use as directed though, u'll get PUMPED!!! haha
I also do a "spartan 300" ab workout b4 i go to bed 4 nights a week... its simple
3 different ab excersized, 25 reps of each, perform them one right after eachother. do 100 of each = 300 reps... i rest when i'm 1/2 way through.
i really hope this helps you out, let me know if you have any questions, i'll be happy to help you out.
_____________________________
Weight: 182
Bench: 220
Curl: 110
Using: naNO Vapor + GNC 100% Whey Protein
(in reply to rcrocka)
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