Bodybuilding Question of the Month - Ironlife Magazine Issue #21

Current Stats

Age:
Height:
Weight:

What does your current weekly workout schedule look like?
How many calories do you consume in a day?
What are your short term goals for the next three months? The next six months or long term plans?

~*~

Quote:

Jjaden - Member @ www.ironlife.com
Age:26, Height:6'5, Weight:215 Bodyfat:7-9%

Workout: Mon/Tues Wed-Off Thurs/Fri Weekend-Off

Goals: 225 around 10% bodyfat. Only thing keeping me from my goals is a chronic shoulder injury which I have ART and deep tissue massage on a weekly basis to enable me to stay in the gym.

Quote:

jipped genes - Member @ www.ironlife.com
Age: 36, Height: 5'11", Weight: 195#, 11%bf ?

Workout schedule: train 2 on 1 off. I dont have specific days i train on but keep the same order; back and bis, chest and tris, legs, shoulders, abs, forearms

Calories: 3500 calories right now 4000 is maintenance for my ecto self

Short term goal: is to drop to 185# at 6-7% bf. I will tell you the older you get the harder to shed fat.
Long term goal: is to cycle off and give my body a rest. Try to stay lean going into bulker next fall.

Quote:

Dr. Noe - Member @ www.ironlife.com
Age: 43, Height: 6FT, Weight: 225 lbs, bodyfat 10%

Goals- 7% bodyfat at 240 lbs. I can hit the 7% with no trouble but can't maintain my weight at 225. No big deal, happy as is.

My workout is also 2 days on and one day off. But I am hitting each muscle group at lease twice a week. Workout are timed and completed within 45 mins. Intensity and reps change each workout to hit different muscle fibers.

Quote:

bladez - Member @ www.ironlife.com
Age: 23, Height: 6', Weight:205

Workout schedule: train every 3days(mainly squats, leg curls and heavy bag work) plus Saturday night martial arts

Short/long term goals: Basically getting my stubborn legs bigger and stronger regardless of what it takes and getting down to 190 10% or 12% bodyfat...currently at around 13 or 14% bodyfat.

Quote:

RKB - Member @ www.ironlife.com
Age:18, Height:5'9, Weight:219

Workout schedule: Weight train 6 days a week, do mostly upper body at the moment since my knees aren't at 100%.

Short/long term goals: My goal is to reach around 220-225, then cut to 210-215 for rugby this summer, so be in super good shape, also look good for all the hot chic's, so get a nice tan lol.
Then next year I start training MMA again so would like to compete at 205

Quote:

Luffy - Member @ www.ironlife.com
Age:18, Height:6'2, Weight:165

Goals: Go up to at least 180 by the end of the year
I am just starting back in lifting after multiple shoulder injuries for the last year but I'm only at 9% BF so I just want to bulk up.

Quote:

GUNG HO - Member @ www.ironlife.com
Age: 22, Height: 5'11, Weight: 190lb. 7%

Goal: Get back up to 205 like I was before my ACL surgery last month... and from there move up to about 215 @ 8-10% bf. Add most of mass to my legs which have atrophined greatly since surgery.

Quote:

slide - Mod @ www.ironlife.com
Age: 27, Height: 5'10, Weight: 230

Workout: Train 4 days a week now with cardio 4-5 days per week as well.

Calories: I dont keep track of calories, but have around 300-350 grams of protein per day.

Goals: for the next few months is to shed some fat and try and maintain as much "size" as I can. No real long term goals other than to keep growing and keep pushing 'more' weight.

Quote:

Met - Member @ www.ironlife.com
Age: 18, Height: 5"11, Weight: 182

Workout schedule: 3 workouts a week: Pull, Push, & Squat

Calories: Roughly 5,000

Short/long term goals: Next 3 Months: Reach 205
Following that: Lose excess fat gained in bulk, increase strength.

Quote:

wostok - Member @ www.ironlife.com
Age: 20, Height: 6'1, Weight: 190-200lbs

Workout schedule: Mon, Wed, Fri, hitting every muscle group 2 times in 8 days.

Calories: Don't count calories, at least 300g protein a day... lots of fat, no carbs late at night.

Short/long term goals: I want to get up to 210lbs, and then I'm going to try to lean out while staying around the same weight, maybe go down to around 9%bf and then clean bulk up to maybe 235! will take some time...

Quote:

LA - Mod @ www.BeyondMass.com
Age: As old as my tongue and a little older than my teeth.
Height: 5'9" but I'm closing in on the 3rd decade with my wife which will hack off another inch.
Weight: 190, BF-10% (was 180 and 8% before vacation, argh)

Workout schedule: Lifting Sun-Fri, Each BP gets hit twice. I don't do more than 6 working sets in one workout. Cardio- currently 45 mins low intensity 5x a week but this is going to drop (see vacation weight above)

Calories: Currently- 3200, but this is going to go up.

Short term goals: Add 10-15 lbs of weight.
Long term plans: Continue to add weight for next 1 1/2 years (baring injury) until I reach 250-260, then cut for a contest. Then I'm retiring from BBing and going with a GQ look!

Quote:

pentacent - Member @ www.BeyondMass.com
age: 25. height: 5'10", weight: 230ish right now

Workout:...bi, tri, delt, upper chest twice/week. back, legs, chest once/week. calves, abs 3-4 times/week.
Cardio. mandatory 45-60 minutes in AM....often 45-60 minutes in PM also, if i have nothing better to do.

[QUOTE]WeirdAl - Admin @ www.BeyondMass.com
Age: 33, Height: 5'9" and change, Weight: 238 lbs
Calories: goal is around 2400

Workout regimine: cardio - currently at 35 minutes on the cross trainer each morning (at least 6 days a week). Set it at the highest resistance, and go at a moderately comfortable pace. Usually hit mid 120's HR pretty quick, then build it into the 150's by about 1/3 of the way through, and sometimes to 175 bpm or so by the end, when I'm really humming along.

lifting - split is: chest, back, delts, hamstrings, arms, quads and calves
I try and repeat about every 8 days, taking a day off as needed.
Typically do working sets of 6-10 reps, and 1-3 working sets per exercise, 2-4 exercises per body part. I've been incorporating some much higher rep working sets in, though, due to the chemicalfitness training challenges, and for a change of pace.
Currently cutting while trying to maintain muscle... I've been cutting about 9 weeks, have dropped ~30 lbs. Strength has dropped some as well. I'd like to cut to get under 10% body fat, hopefully to 8%, which is probably another 12 weeks or so. Then probably maintain low body fat while I try and up my strength (and consequently muscle).

I'm thinking 210 lbs or so would be the end of cutting weight, but we'll see. Probably no contest this year for me, but I haven't ruled it out 100%.

Quote:

Coldstone - Member @ www.BeyondMass.com
Age: 27, Height: 6', Weight: 202 - 205 (About 11% BF...could be a bit more)

What does your current weekly workout schedule look like?
M: Legs
Tu: Back and after Pad work training
Wed: Aikido
Thur: Chest and after Pad work training
Friday: Arms and after Pad work training
Saturday: Aikido
Sunday: Shoulders and after Pad work training

Calories: About 3200 - 3500....maybe more.

My short term and Long term goals are the same...i don't have any, any more. Everything i plan goes to sh*ts, so I'm just going day by day...and try to get stronger. Just want to and hope that i wake up the next morning, without getting bombarded with pain...

Quote:

Dlove - Member @ www.BeyondMass.com
Age: 28, height: 6' 3", weight: 251, around 15% BF

Training: Tuesday: Legs, squats or Box, leg press, calf work, hyper extensions.
Thursday: Flat bench, decline, dips, uprights, side lats.
Saturday: Dealifts or Rack pulls, BB Rows, wide grip chins, Wide grip curls then hyper�s at end.
Cardio moderate pace with ab work on days off.

Diet: Eating like a lion
Current Supplements: D-bol 25mg's deca 400mg's, test 500mg's. Fish oil flax oil milk thistle. Protein shake with dextrose after training.

Goals: To be one bad motha-f*cka. Just kidding.
To break 700lbs off the floor and be a lean 275lbs by the end of summer. Should be easily done with the right diet.

Quote:

SpaceMonkey - Member @ www.BeyondMass.com
Age: 16, Height: 5'5, Weight: 134

Workout: High Volume 3 days a week, cardio 4 days a week.
Routine: http://www.beyondmass.com/forums/sh...?threadid=19307

Calories: 1800....I am in the middle of cutting

For the next three months, I am going to continue cutting and try to definitely get my body fat down to single digits.
Then, starting in September I am going to bulk and try to put on some serious size and strength.
My overalls goals are to get much bigger, and to weight in around 140 by putting on mostly lean muscle.

Quote:

shiko24 - Member @ www.BeyondMass.com
Age: 29, Height: 5'9, Weight: 205lbs 11%bf

Current workout schedule:
sat: chest
sun: light quads and hammies (optional off day)
mon: back
tues: shoulders
wed: heavy quads
thur: bi's/tri's
fri: off

Calories: between 2300 and 2500 cals a day

Goals: I am 17 weeks out from my first BB contest August 20th and then 5 weeks later another show Sept 24th that's the next 5 months month 6 recoup and rebound weight.

Quote:

boobear - Member @ www.BeyondMass.com
Age: 20, Height: 5' 4 1/2" Yes, the 1/2" is important!, Weight: 124lbs

Workout:
Mon - Back
Tues - Shoulders
Wed - Bi's/tri's
Thur - Hammies
Fri - Off
Sat - Chest
Sun - Quads

Calories: 1800-2000

Short/long term goals: Getting ready for summer, leaning up some, starting the competition diet a little early so I don't have to worry about it when I'm gone for a week this summer. Doing my first show, figure class, in September.

Quote:

thephreak - Member @ www.ChemicalFitness.com
Age: 27, Height: 5' 9", Weight: 242

Workout: An 8 day rotation, 3 days of training, 3 days of cardio and GPP work.
Calories: Average around 3500 cals/day.

Goals: Keep growing and getting stronger until I'm ready to stop. Not leaning out for summer this yr...Eating right through it.

Quote:

friggemall - Mod @ www.ChemicalFitness.com
Age: 44, Height: 6'-1", Weight: 190

Workout: One body part a day. Mon, chest, Tue, back, (off wed for family commitment), Thurs, shoulders, Fri, legs, Sat. arms, Sometimes I'll double up to, to save going in on Sat for the family. If I do I combine shoulders & arms. been doing cardio for 20 minutes before weights to get blood flowing every workout day.

Calories: diet is my biggest downfall, 2500 to 3000 average every day consumption of lousy eating. 4500 to 5000 makes me feel better physically though.

Short term goals: Get back into shape after long layoff. Get abs showing.
Long term plans: 15-20lbs of lean mass, all around better fitness aerobically and muscular.

Quote:

Iron_Gook - Mod @ www.ChemicalFitness.com
Age: 33, Height: 6'1", Weight: 240lbs

Currently undergoing DC training. Working out 3 times a week with cardio on alternating days for 30-50 minutes depending upon the type of cardio I perform.

Not sure how many calories I consume in a day. My main goal is to consume enough protein to maintain and promote increases in muscle mass.

Short term goals are to loss some bodyfat and increase my endurance, as I have a career course that I'll be attending in the next two months that will require lots of running.
Long term plans are to shed as much bodyfat as possible and put on a few pounds of solid muscle so when I arrive in Hawaii this fall I'll be ready for the beach.

Quote:

DANABOLIC - Mod @ www.ChemicalFitness.com
Age: 31, Height: 6' 2", Weight:245

Workout: Mon, Wed, Fri., Sun

I get 350-375 grams of protein a day. The sources vary so do the cals.
I get 150-200 gms of carbs per day depending on how I feel. But, I do eat 3 salads a day that I don't count.

Goal: To lose as much fat as I can without being too obsessed about it. I'm already down from 255.

Quote:

SUGARBABY - Mod @ www.FitnessGeared.com
Age: 25, Height: 5'8, Weight: uhm....I forgot...yeah, I forgot!

Workout: 3 days cardio split up by three days lifting: back/bis/shoulders, legs, chest/tris/abs
one off day

Calories: at least 1800 with a 45 pro/35 carbs/20 fat split (one Cheat meal a week)

Short and Long term goals: lean down (3 months) 6-12 months...consider a show (if I meet my 3 month goals)

Quote:

3Vandoo - Mod @ www.FitnessGeared.com
Age: 28, Height: 6'2 3/4", Weight: 340lbs

Workout schedule: Doggcrap's training 4 times a week!

Calories: 7000-10 000

Short term goals: not fitting in the garage door!
Long term plans: conquer the world!

Quote:

HungarianBeast - Member @ www.FitnessGeared.com
Age:32, Height:5:11", Weight:225#

Workout schedule:
Monday:Chest, biceps, abs
Tuesday:Back, side/rear delts
Thurs: Shoulders, triceps, traps, abs
Sat: Legs

Calories: ~3000 (semi-cutting right now until June)

Short term goals: By Christmas:
300# clean and press
450# flat bench
600# squat
600# deadlift

Long term: Begin serious training for strongman competition.

Quote:

BIG_MIKE1979 - Member @ www.FitnessGeared.com
Age: 26, Height: 5'11, Weight: 230lbs

Monday: chest and abs
tuesday: back
wednesday: legs and abs
Thursday: shoulders
friday: Arms and abs

Calories: now I'm at 4500, I should be eating more, but it's too hard.

Short term goal: go up to 250-255lbs
Long term plans: Compete for the VA state...

Quote:

anyone - Member @ www.FortifiedIron.net
Age: 24, Height: 186cm (6'1), Weight: 109kg (240lbs)

Workout schedule: I use and adjusted WSB template.
Monday: Heavy Squat Variations | 10-14 triples until I can only perform a double DE Deadlit | 10-15 singles
Wednedsday: Heavy Bench Variations | 10-14 triples until I can only perform a double
Friday: Heavy Deadlift Variations | 10-14 triples until I can only perform a double DE Squat | 8-12 doubles
Saturday: DE Bench press | 8-12 triples
3 weeks heavy training 1 week light

Calories: When dieting: 3500-4000
When Gaining/Maintaining: 4500-5500

Goals for this year: bench +440lbs | Deadlift +605lbs | Squat +605lbs

Quote:

Markus - Member @ www.FortifiedIron.net
Age: 15, Height: 6'0, Weight: 187

Workout: Westside.

Calories: Between 4500-6500 on workout days. On non-workout days, possibly more.

Short/long term goals: To break PRs each workout. Be an Elite Lifter.

Quote:

Matt76 - Member @ www.FortifiedIron.net
Age:19, Height: 5'10-11", Weight:230-235

Workout:
Monday- DE Bench
Tuesday-off
Wednesday Squat
Thursday off
Friday ME Bench
Saturday Cardio
Sunday Cardio

Calories: 4000cals and 400grams of protein on a timed carb diet

Short term goals: 450bench 475squat
Long term: 850lb Bench, 850lb Squat, 800lb Dead

Quote:

RobertOates - Member @ www.FortifiedIron.net
Age: 21, Height: 5'9'', Weight: Currently about 80kg, but was a shade under 100kg 6-8weeks ago.

Workout schedule: Everything on a 2" bar:
1.Front squat & bench. 10x5
2.D/O Deadlift & bench 10x5
Repeated as often as possible. Usually 1 day inbetween them where I do other sh*t like arms/calves/back/whatever. Effectively I train everyday.

Calories: Currently about 6000 with about 4000 of that from carbs. About 6 ltrs water.

Short/Long term goals: Get back to previous size.
Get a 140kg front squat, 140kg D/O deadlift and 120kg bench (all thick bar) between now and Sept.
Compete this year (PL).
In that order.

Quote:

Joaorv - Member @ www.FortifiedIron.net
Age: 26, Height: 6' 3 1/2" (192cm), Weight: 275 (125 kg)

Workout Schedule:
Tuesday - ME SQ/DL, Max effort Exercise, Traps, Hamstring/ Lower back, Abs, Neck
Thursday - ME Bench, Max effort Exercise, Heavy Tricep, Shoulders (Rear delt), Lats, Bicep, Rotator cuff
Friday - Pressure releasing massage
Saturday - DE SQ/DL, Speed Squats, Speed Deadlifts, Hamstring/ Lower back, Abs, Grip

Monday - DE Bench, Speed Bench, DB work or incline pressing, Tricep, Front or OH Shoulder, Lats, Side Delts or Rotator cuff

Calories: No idea, but a lot, eat 6 times a day on normal days add a pre and a post workout meal on workout days, unless I finish close to dinner time then I go straight to dinner instead of post workout meal. Main meals consist of 1 lb of meat, 4 egg whites, up to 1 lb vegetables and some rice or pasta.

Short term goals:
Squat 405 knee wraps and belt
bench 240 wrist wraps
Deadlift 560 belt
Long term plans: End of year
Squat 455-475 knee wraps and belt
bench 275+ wrist wraps
Deadlift 600+ belt

Quote:

KillswitchNgage - Member @ www.FortifiedIron.net
Age: 19, Height: 5'8", Weight: 165-170 (I fluctuate)

Weekly workout schedule:
Day 1 - Legs
Day 2 - Chest/Tris
Day 3 - OFF
Day 4 - Back
Day 5 - Shoulders/Bis
Day 6 - Off
Day 7 -Repeat

Calories: A little over 2000. I'm at 260-280g of protein and 220 something of carbs. I need to figure out a decent fat intake.

Short term: is to deadlift 500+ in competition. I don't really think too far ahead into the future.

Quote:

Maxey - Member @ www.FortifiedIron.net
Age: 16, Height: 6'00'', Weight: 272 Lbs.

Workout:
Monday-bench, squat
tuesday-powerclean,incline,decline bench
wednesday-boxsquat, Board press and other leg stuff
thursday-deadlift, hangclean or other crap
friday-shoulders, boardpress, boxsquat

Calories: alot. i can only count to 19 so il say thatX200

Short term goals: next 3 months, 415 bench, 520 squat, anything over 640 deadlift.. not worried much about that
Long term: next 6 months.. 435+ bench, 550 squat .. and again.. anything over my max 3 months before hand lol..

Quote:

krazylarry - Member @ www.FortifiedIron.net
Age: 20, Height: 5'11, Weight: 205

Workout schedule: I train six days a week a combination of westside, MM, and the arnold routine

Calories: I have no idea how many cal

Short/long term goal: bench 365, squat 455, deadlift 6 plates,
clean and jerk 275
I should hit all of these in the next month.

Quote:

Max_Effort - Member @ www.FortifiedIron.net
Age: 23, Height 5'9", Weight: 195lb

Workout schedule:
Mon: ME deadlifts, rack pulls, hack squat, calfs, shrugs, rows
Tue: ME bench, decline, military press, close grip, tricep pull down, delt exercises
Wed: curls, abs
Thur: Dynamic squats, front squat, rack squat, GMs, calfs
Fri: Dynamic Bench, incline, Arnold press, skull crushers, tricep pull downs, delt exercises
The next week changes:
some different assistant exercises for each day and deadlift becomes dynamic and squat becomes ME

CALORIES=4000cals

NEXT 3 months: Bench:385, Squat: 505 w/belt and knee straps, deadlift: 455 w/belt
NEXT 6 months: Bench: 405, Squat 555, deadlift 505

Quote:

BULK_BOY - Member @ www.FortifiedIron.net
Age: 35, Height: 5' 10", Weight: 218lbs

Calories: 3500 cal/day

Workout: See Online Journal.

Quote:

Lucias C - Member @ www.FortifiedIron.net
Age: 20, Height: 6'4", Weight: 227

Workout Schedule:
Monday: Squat/ Back work
Tuesday: Raw Bench
Thursday: Deadlift/ Back work
Saturday: Shirt bench

Calories: Roughly 3500-3800 to maintain

Short term goals: Bench 500
Long term: Deadlift 605+ and bench 500+

Quote:

il campione - Member @ www.FortifiedIron.net
Age: 17, Height: 6'2", Weight: 175-195 depending on the sports season

Day 1: Snatch, Squat, GH Raise
Day 2: Jerk, Pull ups, DB Rows
Day 3: Clean, Squat, Gh Raise
I workout 4 times a week so 2 or 3 gets repeated

Medium term goals:
3 plate overhead
3 plate Olympic squat

Quote:

Sparky - Member @ www.IntenseMuscle.com
Age: 41, Height: 5'9"
Weight: 190-195 lbs (off-season), 170-175 (competition)

Years Bodybuilding: I've been training for about 2 1/2 years but didn't consider bodybuilding until a year ago. In April of 2004 I committed to competing in the 2004 Colorado Natural Bodybuilding Championship.

Current workout schedule: I alternate between lifting for power and lifting for mass (6 week cycles).
Monday - Quadriceps and Hamstrings
Tuedsday - Chest (light), Calves, and Abdominals
Wednesday - Back and Triceps
Thursday - REST
Friday - Shoulder and Biceps
Saturday - Chest (heavy), calves, and Abdominals
Sunday - REST
* I do 20 minutes of cardio on every training day (stairmill, rowing machine, treadmill, elliptical trainer, stationary bike)

Caloric Intake: During the off-season, my diet is not like the typical bodybuilder's. I find that eating massive quantities of calories only makes me fat. My goal is to stay relatively lean and add muscle slowly. When I start contest preparation, I want to be around 10-11% body fat. That way I can take the fat off slowly and retain as much muscle as possible. With that in mind, I take in roughly 14 calories per pound of body weight (about 2,600 calories). My ratios are typically 50% protein, 35% carbohydrates, and 15% fat. During contest preparation, I increase my protein intake, and alter some of my servings of carbohydrates from typical carbs (oatmeal, rice, yams, fruit) to vegetables (brocoli, cauliflower, celery, lettuce, etc.).
Calories - 14-15/lb of body weight + I have a free day every Sunday during the off-season and allow myself more calories and variety.
Total Calories 2600-2800 calories/day

Short term plans: During the next 3 months I will be focused on mass and strength gains. I will also be refining my poses and learning as much as I can about competing by attending local bodybuilding shows, seeking advice from fellow bodybuilders, and doing personal research.

Long-term plans: I plan on competing twice this year. My first show will be the Colorado Natural Bodybuilding Championships in October. I hope to place high enough to qualify for nationals. I will also be competing in the Rocky Mountain Bodybuilding Championships in November.

Quote:

shortz - Mod @ www.MassMuscleInc.com
Age: 26, Height: 6'3'', Weight: 221lbs

Very low volume and heavy training-Chest/shoulders/tris, Lower body, Back/bis Cardio on off days, moderate/interval training.

Cals per day-2600-3000 Trying to lose BF with 40/10/50 diet.

Long term goal is to be 230-240lbs at 10%

Quote:

Egill - Mod @ www.ProActiveHealthNet.com
Age: 24, Height: 6', Weight: 180 lbs.

I'm doing DC training and training 3 days a week, half the body each workout. This program is based on low volume but high training frequency and mainly compound exercises. I also do a little low intensity cardio in the mornings 3 times a week mainly to keep my appetite up and bodyfat in check.

I don't believe in counting calories, i.e. the body doesn't need some exact amount of calories every day,f.ex. one day 3000 calories could be too little and I am short changing my gains and some other day 3000 calories could be too much and I would gain fat. So I go by hunger, but if I had to guess then I'd say I'm eating around 3500 calories right now.

In the next three months I would like to gain about 6-12 lbs and about 12-24 lbs in the next 6 months, both with minimal if any fat gain. I am by no means big but I have added 45-50 lbs on my frame so far and according to my progress in the last year or so those goals are very accomplishable. My long term plan is pretty much to get up to 200-220 lbs and then cut down to a very ripped 180-190 lbs and stay like that year round.

Quote:

Elle - Member @ www.worldclassbodybuilding.com
Age: 30, Height: 5'6, Weight: 139.5lbs

What does your current weekly workout schedule look like?
Mon: Legs
Tues: optional cardio/abs
Wed: Chest/tris
Thurs: Cardio/abs
Fri: Back/traps/bis
Sat: Shoulders/optional cardio/abs

Calories: 1650-1800

Short term goals: Lean out to see some abs.....I guess another 10 lbs
Long term plans: You'll see!

Quote:

w8girl - Member @ www.worldclassbodybuilding.com
Height: 5'6", Weight: 137.8

What does your current weekly workout schedule look like?
I�m doing a push/pull/legs, with cardio 3-4x/wk.
M: Push � chest, shoulders, triceps (and cardio if time/energy)
T: Cardio
W: Pull � back, biceps, traps, forearms (cardio if time/energy)
Th: Cardio
Fri: Legs
Sat: Cardio or rest
Sun: Rest

Calories: 1300-1700 (cutting)

Short term goals: Continue to clean up my nutrition and drop my BF percentage. Summer�s coming! No particular number in mind at this point. I�ll just keep working and dropping �til I like what I see in the mirror! I also want to increase my strength and do some bigger lifts. I have a couple of mental barriers I need to break through (i.e., my DB chest press � need to go heavier there!).

Long term plans: No major plans beyond getting into a more regular rhythm of healthful eating and overall self-care. Physically, mentally, nutritionally, spiritually. I need to get better at doing what I can to be the best me I can be, regardless of what others are doing for themselves or think I should be doing for myself. Only I know what�s best for me. I need to make a more concerted effort to find my rhythm and stay there consistently!

Quote:

URNDIT - Member @ www.worldclassbodybuilding.com
Age: 31, Height: 5'11", Weight: 188

Current Schedule:
Mon-30-60min cardio am, Back/Bi's 8rep max x 3 (pm)
Tue-30 min HIIT cardio ABS
Wed-30-60min cardio am, Chest/Tri's 8rep max x 3 (pm)
Thur-30 min HIIT cardio ABS
Fri-30-60 min cardio am, Legs/Shoulders 8rep max x 2 (pm)
Sat-30-min HIIT cardio ABS
Sun-OFF

Calories: 1400-1800 (cutting also W8!!)

Short Term Goal: Look Hot in a bikini for summer!! (*wink*) need to lose about 20lbs. Also looking for a good workout partner.... Someone who shows up would be nice!!
Long Term Goal: Possibly a Fig comp in Fall... maybe Spring... depends on BF% (Goal-10-12%) (about 148lbs) (This one might be kinda tough..... LOL)

Quote:

RicoCPA - Member @ www.worldclassbodybuilding.com
Age: 34, Height: 5' 10", Weight: 190 (I think) BF%: somewhere around 17%-18%

Workout schedule: 4 day split
Day 1 - Back / Traps
Day 2 - Chest / Shoulders
Day 3 - Legs
Day 4 - Bis / Tris / Forearms

Calories: Around 2,550

Short term goals: Drop Body Fat and maintain as much LBM as I can.
Long term plans: After I lose enough BF, bulk up until it's Cutting Time again.

~*~

Thank you for taking the time to show us your plans gang!
This a great thing for new weight lifters to see.. that people really do lay out a plan for training which assists them to accomplish their goals.
Best of luck reaching those goals to all of you!
Several of you had me smilin' as I was proofreading..

Special thank you to Sparky for allowing me to use his picture!
This is a tad early, but I'd still like to say it~
~*Happy Mother's Day*~ to all our Moms on the boards!
And a super SHOUT OUT Happy Mother's Day to our MODS at www.proactivehealthnet.com American Idol, TheLil'Missus and Lump.
Hope your families pamper you ladies ALL DAY long!
Luv yas! xoxo

Til next time, stay safe~
~lacey