Click here for the new workout plan.


Diet Plan:

Take note that every food intake happens every 2 to 3 hours.

Breakfast:
2 Eggs
1 Avacado slice
1 piece of bran bread
1 glass of milk/juice/soya bean/etc (I try to take all my sugars in at the start of the day so I can work it off later)

Lunch:
Tuna Sandwich without the special sauce (from subway. Being in college it's hard to get healthy food)
or
Chicken rice
or
Any sort of salad + potatoes + fish/chicken (not fast food)

After Lunch:
Protein Shake (Creatine + Water)
or
Protein Bar (30 mg)

===work out===

After Work Out:
Protein Shake (Whey + Water)

Dinner:
Steamed Fish + Salad
or
Steamed Chicken + Salad
or
Once again any sort of salad + potatoes + fish/chicken (again, no fast food)

After Dinner:
Protein Shake (Whey + Water)

===sleep===



My Old Workout Plan:


Day 1:
Bicep curls 21 [5-6 sets]
Tricep extensions [4-6 sets]
Sit ups [5 sets]
Leg lifts [3 sets]
Butterfly press [5-7 sets]
Chest pull [2-3 sets]
Cardio [150 calories at least]

Day 2:
Bicep curls 21 [2-3 sets]
Tricep extensions [2-3 sets]
Sit ups [5 sets]
Leg lifts [3 sets]
Behind neck lat pulldown [5-7 sets]
Chin up [2-3 sets]
Cardio [150 calories at least]

Day 3:
Bicep curls 21 [2-3 sets]
Tricep extensions [2-3 sets]
Sit ups [5 sets]
Leg lifts [3 sets]
Bench Press [6-8 sets]
Cardio [150 calories at least]

Day 4:
Bicep curls 21 [2-3 sets]
Tricep extensions [2-3 sets]
Sit ups [5 sets]
Leg lifts [3 sets]
Heavy squats [4-6 sets]
Cardio [150 calories at least]

Day 5:
Rest Day

Day 6:
Bicep curls 21 [5-6 sets]
Tricep extensions [4-6 sets]
Sit ups [5 sets]
Leg lifts [3 sets]
Butterfly press [2-3 sets]
Chest pull [5-7 sets]
Cardio [150 calories at least]

Day 7:
Bicep curls 21 [2-3 sets]
Tricep extensions [2-3 sets]
Sit ups [5 sets]
Leg lifts [3 sets]
Behind neck lat pulldown [3-4 sets]
Chin up [3-5 sets]
Cardio [150 calories at least]

Day 8:
Bicep curls 21 [2-3 sets]
Tricep extensions [2-3 sets]
Sit ups [5 sets]
Leg lifts [3 sets]
Bench Press [4-5 sets]
Cardio [150 calories at least]

Day 9:
Bicep curls 21 [2-3 sets]
Tricep extensions [2-3 sets]
Sit ups [5 sets]
Leg lifts [3sets]
Heavy squats [4-6 sets]
Cardio [150 calories at least]

Day 10:
Rest

===back to Day 1===

Click here for the new workout plan.

This post has been edited by thebassist: Dec 1 2008, 07:22 PM

I'm on a break from the heavy workout now.

But I'll be back on it in 2 to 3 weeks time. How about I post it up 2 months after then?

Tell you what, I'll pm you when the pic is up

This post has been edited by thebassist: Jul 16 2008, 11:28 PM

ohmygod it's you.

---

Added on July 16, 2008, 11:49 pmChill dude, this guy's my best friend.

And he found me on LYN.

Damnit ><"

This post has been edited by thebassist: Jul 16 2008, 11:49 PM

That's, like, when I'm not on my strict diet. When I'm on the more relaxed plan.

Just regular powerlifting squats with 40 pounds on each side.

I don't focus much on squatting so i don't really challenge myself, but if I were to give a rough estimate, a little over 80 pounds?

p.s. I said the workload is heavy, not the weights.

This post has been edited by thebassist: Jul 17 2008, 11:22 AM

Ok this is gonna take a while to reply all but thanks for the criticism.
I don't care how mean you guys are. As long as you're making a point, I'll reply.

Yeah I got them confused.

The "reps" and the "sets".

Edited.


I've been doing that for 2 to 3 years as of today.

And yeah, I got that comment a couple of times. But I guess I'm going to have add the exact weights in soon so you can get a better idea of what I'm doing.

Cheers.


Well I guess you didn't read the part where I said the biceps and triceps part is optional and the part where there are many times where I just forego them altogether.

Anyway I know exactly what I'm doing, it's just that it's kinda hard to put everything into words most of the time.

Oh and don't worry bout the results part

Btw, I said the workload is heavy, not the weights.

Hey man, it works for me.

And I know there are other programs, but as I said just now I haven't exactly added the weights in and there are some times I forego some of the arms training and end up doing it on only day 1 and 6.

Anyway, thanks for the comments.

---

Added on July 17, 2008, 3:33 pmI don't see why I have to give a reason for everything. But I guess that's the price I pay for putting up this thread.

Okay bro, the reason why I focus on my arms is because I have tattoos on both arms. And you know the thing about tattoos (they shrink if the arms become smaller and they enlarge when the arms become bigger)
So yes I have to maintain my arm size.

I consulted the trainer and he said that this isn't a bad idea as long as I "know how to control".

Anyway, it's hard to put everything into words so i'm just going to put it the best way I can- the workload of this training is heavy, not because the weights I lift are heavy, but because it takes a damn long time to finish up my time at the gym (about 3 hours).

I hope this is a good enough response for you.

This post has been edited by thebassist: Jul 17 2008, 10:07 PM

Well that's why I said I forego the bicep and tricep trainings altogether on some days. To rest.

Anyway, glad we're clear on it

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Added on July 17, 2008, 10:10 pmIt's the latter.

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Added on July 17, 2008, 10:18 pmYou see, my workout is like a crash course.
I do it when I feel like it or before I go on holiday or if I was set on doing a job that required me to be shirtless (use your imagination)

So following this plan for 2 months (or so) sees the best results (imho).

Oh and I sometimes I substitute the whey before the workout with creatine so that helps give me that extra push.

The weights aren't light all the time btw. Think of the light weights as fillers (goes back to having that extra push).

---

Added on July 17, 2008, 10:22 pmI'm back from Oz, btw.

Just haven't gotten around to getting a good gym membership.

But you're quite spot on about the equipment.

This post has been edited by thebassist: Jul 17 2008, 10:22 PM