I can't do the routine you posted because I don't have a lot of the equipment your routine requires

and the meal plan is too intense to jump into right off the bat. Maybe it's easy for you, but I can't go from eating 2-3 meals a day to 7 overnight.

Back
1. Lat Pull downs to the front– 2 sets 10-12 reps <----
2. Close grip lat pull downs- 2 sets 10-12 reps <----

2. DB Rows or barbell - 4 sets 10-12 reps -
3. Heavy deadlifts- 4 sets 8-12 reps

4. Seated close grip Cable Rows 4 sets 12-15 reps - Squeeze for 1 second every rep (Do wide grip nxt week and pull to chest instead of belly botton.) <----

5. Hammer strength high row- 3 sets 10-15 reps
6. Shrugs- 5 sets- 10-15 reps (Any style)

Chest
Incline Bench press- bar or dumbbell or smith machine—4 sets 8-12 reps
bench press- bar, smith machine or dumbbell—4 sets 8-12 reps

Dips- deep—legs pulled back a bit- 12 reps <----

Cable flys- 2 sets normal form, 2 sets down and around, 2 sets from bottom 15 reps
Ledges- lay on flat bench---hold DB;s in a press postion over your forehead. Then to a fly motion. So its really hitting the ledge of the upper chest

Legs
Leg extensions- 3 sets warmup
Squats (deep) 5 sets 8- 12 reps

Leg press 4 sets 10-15 reps <----
Lying Leg Curl 4 sets 10 to 12 reps –Squeeze for 1 second every rep <----

Stiff leg Dead lift with dumbbells 4sets 10-12 reps (Focus on Ham stretch—Not so much the core/top of the movement)

Leg Extensions- 3 sets- 2 heavy sets and 3rd set will be a drop set and burn out til you cant take it. <----

Seated Calves –-4 sets 10-12 reps

Shoulders
Exercise to be performed in order
1. Seated Dumbbell Press (or Smithmachine shoulder press) 4 sets 10 – 12 reps
2. Standing side lateral raise - 5 sets 10-15 reps
3. Bent over rear lateral raises (Dumbbell, cable, or pecdeck) – 4 sets 12 - 20 reps – keep arms in natural bend. It’s a short control motion
4. Wide grip upright rows - 4 sets 10-15 reps
5. Dumbbell front raise- 4 sets 10-12 reps
6. Barbell shrugs- 4 sets 10-15 reps. (Squeeze at top for one full second then let it stretch)

Arms
(Switch the order up every week with arms)
Tricep pressdown- straight bar- 2 sets 12 reps; rope 2 sets 12-15 reps; reverse each arm 2 sets 12-15 reps
Overhead tricep extension- 3 sets 10-12 reps
Dips- on dip machine- 4 sets- 12-20 reps
Skull crushers or Close grip bench press- 4 sets- 10-12 reps
Alternate dumbbell bicep curls- 4 sets—10-12 reps each arm
Preacher curl (machine or free) 3 sets- 8-15 reps
Barbell curl 3 sets—wide, neutral, closer grips- 10-12 reps
Hammer or reverse curls- 3 sets- 8-12 reps


^ The ones in bold I don't have the equipment for

I can look like you if I do what you said?

Here's me now:
http://i.imgur.com/pM2TlK0.jpg

Based the home gym pics you posted...you can do 95% of the exercises on your equipment. Maybe you just need a little help familiarizing yourself with how to use your machines?

Obviously you cant jump in full bore but you were about to eat 7 potatos a day and 3 lbs of chicken as per your other diet. Start small and work your way up. You dont need a full cup of oats, try half a cup of oats and 5 egg whites, ramp up from there, same for the meals...you dont need 6oz so start with 4oz and 2/3 cup of rice. Little things like that make a big change and when youre grazing (300-500 calorie meals) you tend to get hungry quicker. Youre not giving this a chance youre going back to your comfort zone and if lifting has taught me anything, when youre in your comfort zone, you make little to no change.

Edit:
-cable machine with bars you can do all the rows and pull downs mentioned.
-modified dips using your bench.
-Leg curls you can put a DB between your legs lay flat on your stomach and curl the weight.
-For Leg ext's sit on your bench put a DB between your legs and do leg ext's
-Leg press is the only thing you cant do. Think outside the box a bit here...

Too complicated.

Dude, all I do is deadlifts, squats and flat bench press (maybe some incline dumbbell presses sometimes), and my physique is looking pretty good.

Do isolation stuff if you like it, but think of all the time you can save by skipping it getting the same results as just sticking to the big three. And stay out of the gym for most days of the week.

No need to over-do it -- just keep it simple and intense.

No doubt, Choopa knows his stuff (and he's more developed than I am, although I'm on my way to that), but if you like to keep things simple like I do you can get that result with time.

Alright I'm going to try your meal plan, workout and keep a log

I'll update in 2 months with how it's going if you're curious


Is this workout plan set as MON-FRI or are the rest days split up in between the week ?

Set the rest days to how your body is feeling. I never have a specific "rest day" if i feel like I can continue training I do and if i feel like my body/CNS needs some time to recover then I take off.

I know a lot of it seems overwhelming so just take one step at a time. Know that your diet will account for 85% of the changes your body makes, the other 15% is your training.

Can chicken be substituted with anything? I'm not a fan of chicken breast at all. I always find it tasting moldy or something, and baking it makes it seem soggy on one side..

Would bison, or any other lean meats be okay to replace chicken?

Who is that coach Dave Palumbo?

http://images.t-nation.com/forum_ima...mbo_kovacs.jpg

:winkwink:

All has been said already.

I'd suggest Turkey meat against Chicken, it's extremely lean and if nothing it sure tastes better. Can't stand chicken unless it's heavily flavored (Thai, Chinese etc.) my diet is practically beef, fish and turkey meat.

97% lean Ground turkey is your friend :) along with Mrs. Dash, or FlavorGod Seasoning.

I think the main thing making it hard to eat often is the chicken. I thought maybe I had to eat it. I absolutely hate chicken breast. Especially when it isn't heavily seasoned, it always tastes moldy or bland to me

Now I need to find healthy seasoning and use turkey breast, so I can actually enjoy my meals

Yeah I'm going to load up on lean turkey... Is extra lean ground beef okay as well ?

chicken, pork, beef, eggs, fish, turkey are all fine sources for protein. just get the more lean cuts and you'll have to read labels to get yourself acquainted with the nutritional profiles of your foods.

this app helps.

https://www.myfitnesspal.com/

it has a barcode reader, just scan the barcode on your food packaging and select the proper amount.

This.....

Also remember that you can do the egg whites in the liquid form as well. A lot easier to consume the volume that way, like Phil said.

http://s12.postimg.org/b6wlhvevh/Yhk_Ota_Z.jpg


http://s1.postimg.org/klp8vqjzz/2q3yuc8.jpg


http://s4.postimg.org/b72yelndp/B31_1_Zoom.jpg

Choopa's physique is unreal

I did your leg workout Choopa (I can't walk today)

Do you have any tips for meal prep? How do you set up your meals? Do you cook all the food for 3 days at once, and then cook again when you run out? Or do you cook every day?

hah, hey thanks. i figure not bad, i'm 48 years old in that pic!

48? Jesus!! well done man:thumbsup

lol, thanks amigo. i prolly should have included that i have extreme brittle type 1 diabetes too, which has a major impact on developing musculature and fat loss. ultimately though, my exercising has had a positive impact on that.

:thumbsup

have you maintained that look? That's the tough part.

mostly, i was ~7% bf in that pic, which is not easily sustainable long term, i maintain ~10% bf these days, and people routinely comment on my being in shape but i don't focus on exercise to lose weight and gain muscle like i did. i exercise now so i don't die while out in the ocean surfing and can keep up with the g/f on the bike, it's a means to an end, not the goal.

Achieving that physique at 48 with the burden of brittle diabetes is pretty fucking outstanding :2 cents: :thumbsup

hey, thanks Slappin Fish. TBH, my goal was to look like Phil but i had to realize that goal was unachievable. nevertheless, i learned a lot about health, nutrition, activity/exercise, and certainly myself. realizing all that hard work properly doing squats and deadlifts would never payoff with killer legs and overall muscle growth was a bitter pill i had to swallow. but it also helped me realize what's important and what i'm capable of.

:thumbsup

Nuts are a high protein alternative to eggs, poultry, meat and seafood.

I told my wife that but she still spits most of the time.

I got a question for Choopa Phil and others who have been working out longer than me.

I'm 6'1 and normal weight is around 145. Been working out about 9 months and have only gained around 5 lbs but have gotten really toned. Goal is to stay around 165-170. My diet is similar to what Phil has posted. Even though I haven't really bulked up much my strength has gone up considerably.

A few questions
1. Is lean bulking even possible or should I just bulk and cut, everyone seems to have a different opinion about this.

2. I believe I have my routine dialed in and I get enough sleep. My explanation for the slow gain is weight is that I'm still not intaking enough protein/calories. How do I do so without blowing up in the stomach area? should I cut back on carbs significantly especially on non workout days?

3. I am noticing noticeable fat gains around the stomach area. What can I do about this.Should I do more HIIT and fasted cardio? Can I even do this while trying to bulk to try to get rid of my existing fat?

I don't think replacing the protein in this meals with nuts is a good idea. Almonds for example have 45 grams of fats, 20 grams of carbs and almost 550 calories... And that's just 1 cup of them.


I replaced chicken with extra lean ground turkey and extra lean ground beef and it's been great so far

I'm really curious to hear answers to these questions also.. im skinny but have a belly also

One thing I can answer (I'm not an expert, wait for someone else for clarification) is that whenever it comes to weight, it's simply calories in / calories out. If you arent gaining weight, you aren't eating enough. I also believe there is a limit to how fast you can put on clean weight.. I've heard numbers between 2-3 pounds per week and if you're gaining weight a lot faster than that, then it's most likely bad weight. Again im not an expert, just sharing stuff I've heard while researching.

I didn't say that you should replace all other proteins in your diet with nuts. Add some to your daily diet. In addition to being high in protein, nuts are a good source of beneficial vitamins, minerals and healthy fats. Avoid processed foods with nuts and stick with raw nuts or dry roasted nuts.

Damn....... well done, man. Nice work!

(you're not the loser I thought you were)

2-3 lbs a month if you are extremely diligent maybe, but no way you are gaining that amoubt of muscle per week

http://www.bodybuilding.com/fun/maki2.htm

I can't eat chicken breast........ its so dry to the taste! I'd rather have chicken leg or a milkshake with protein powder. Now, if you ask me to go down the Nando's and buy a grilled half chicken leg piece, I can eat two of those easily enough....

What's wrong with Nandos?

I've been lean bulking since June 2013. You can do it, but you have to be willing to wait for results...and I think the longer a result takes, the easier it will stick. And it has stuck for me. Don't be the guy who says he wants to lose 10 pounds in 2 months. Be tthe guy who wants to gain 10 pounds of muscle in a year (or two). Ten is actually quite a bit of muscle, and don't believe any of these Hollywood programs that say an actor put on 40 pounds of muscle in 4 months. I don't even think that's physiologically possible.

I'm within 3 pounds of the weight I started at when I was out of shape -- but now I have a few pounds of muscle, my waist is trim and my lifts have all gone up about 30%.

It's all about staying close to (or just under) your daily maintenance calories, and eating more around lift days. That means not lifting every day. I go to the gym twice a week -- three times rarely. But when I'm there, I go for the big three heavy lifts in the 5 to 10 rep range. Actually 10 reps would be really high for me.

I also think intermittent fasting has helped. I've been doing it for 2 years and lifting heavy in a fasted state. I can honestly say that in the rare times I've eaten carbs before a workout recently, it made me more sluggish. I don't even know how it's possible, but I kill it in the gym on 18 hours with no food.

and carbs are the enemy if you want to get trim. I've been into keto diet for 2 months, and it's helping to get that last bit of stubborn fat from my midsection and my bodyfat % is getting lower. If you trim back on carbs be sure to add more good fats like olive oil (I drink a couple tablespoons per day), macadamia nut oil and avacados. Fat is your friend when it comes to losing stored body fat. But be careful of calories with all the extra fats. Calories in calories out is something to be aware of, although I pay more attention to the breakdown of my macros. Lower carbs and more fats.

You will need to burn that somewhere :)

One more thing...start sprinting twice a week. It'll help turn your body into an all day fat burner.

Hey thanks, I'm still waiting on some kind of proof your not the loser I think you are.

hardest part is to keep going to the gym for years and years... you need to keep it simple, don't be one of those idiots who writes notes after every set... diet is huge, but don't cut everything out (you'll get sick of eating chicken/eggs all day long), just re-balance it more towards vegetables/fruits and high protein food and lower your junk food/sugar intake... don't go to the gym everyday, 3 days a week is enough if you know what you're doing and not talking to friends for half hour... over time you will learn to listen to your body

Listen to this guy. Mostly because he agrees with me about the "less is more" strategy.

Nuts and peanuts are some of the most nutritious foods you can eat. Almonds are a powerhouse of nutrition.

Sonofsam,

Phil has given you decent advice. If you want to radically change your physique, it requires radical changes in lifestyle and habits. Yes, it means waking up tomorrow and eating 6-7 meals. It means constant meal planning and prep. It means bringing your food with you.

Changing your body is not just about diet and "a workout routine. Within that "workout routine", there is form, volume, intensity, fatigue etc. These things take a great deal of time to understand as well. Bad form and a great workout routine is going to give you horrible results. On any given day, I can walk into a gym and see 100 people lifting and maybe only 3 have a clue as to proper form and effectively targeting the muscles they are attempting to. So having a "to do" list of exercises isn't overly helpful in the big scheme of things as it requires much much more than that.

This is a journey. It should be looked at as such. It is a long journey of discovery.

Gym trainers - any trainer that hasn't successfully put people on stage and that placed in competitions is 99.9% of the time, full of suit. This is what sets Phils advice apart from others. When you're goal is to compete and you do compete, it means knowing unequivocally what needs to happen... there is no gray area, there is no middle ground. Once any person has been through a few competitions, they know what needs to be done. Just because a guy has a crappy certification that was a basic two month course with an open book test, does not mean he is an "expert". 4500 cals a day is obscene for a 150lb person. Anyone with experience knows this. So if this simple thing is sooooo far off, it would be absurd to take anything he says seriously.

My advice -

1) trust people that know and no one else. People that compete or train others to compete, know. There is no magic, complex formula... the more you learn, the more you'll learn how simple it is.

2) if you want to achieve specific goals and transform your body... Read bodybuilding.com everyday. You'll start to see over time all of the common threads in terms of diet and lifting and you'll start to see how truly basic it is. Most of these basic things are critical, but still simple.

3) read one simple book that will point you in the right direction across the board. A simple, clear, easy to read, no bullshit book that just covers the basics .... Bigger Leaner Stronger by Michael Mathews.

4) stop asking strangers that don't know to give you pointers on thugs that are super critical to your success. You'll just get tons of conflicting, confusing and horrible advice.

If you want answers read or ask on bodybuilding.com - where you can ask people who compete at the highest levels vs obese or woefully out of shape webmasters. Go where
You know advice will be decent And critiqued by people who actually know ;)

This guy is a lying asshole, don't listen to anything he says!

You can go to target/walmart/etc and get seal able meal containers that can be reused. Also get a small cooler thats made out of material and not hard plastic. This allows you to have a meal on the go all the time to make things easy. No matter how you prep your meals it's key to always having a meal ready to eat otherwise it's too easy to eat something you shouldn't.

Or if you're lazy like me find a local place that you go into a few times a week and pick up healthy prepared foods. I got this idea from the squealer and have been eating a full meal plan for 8 months.

I'm grabbing one of those things that look like a duffel bag that are made specifically for meal plans. Has a bunch of slots for you to insert Tupperware and has a bunch of ice packs in various slots that you refreeze every night

How has your progress been in the last 8 months?

It's the same. I used to cook healthy stuff but you get sick of eating the same thing over and over and I would rather spend my time doing things other than cooking.

When I went from eating a bunch of crap to eating a healthy low glycemic diet and cutting out sugar a few years ago combined with working out with a trainer I stayed the exact same weight and was down 15# of fat. You should see crazy results at the beginning.

Like the squealer said you need a real personal trainer. If someone has done competitions they should know what they are doing. My last trainer before I moved was an IFBB pro and taught me more than all of the 10 or so trainers I worked out with did combined. Trainers are like GFY. A small group of people who know what they are doing in the business and the other 95% are bottom feeders.

This is what i have been doing lately. Just eating healthy and cutting sugar out.
Three workouts a week with two pretty long days of playing hard with my boys.

I'm liking the results. I wish i could shed stomach fat as quickly as some here though.

Was not what I was expecting. :thumbsup

Scrumptious.

I'd rather to keep my socratic physique (if you catch my drift) ...