My goal for the perfect summer body 2013.

dragonlord7132 · Nov 2nd 2012, 5:03am

Cirno wrote:

Hmm , I think its too tight to reach these results in one year though.

Not for this guy. muscleandstrength.com/articles…-body-transformation.html

BurstCraftGaming · Nov 2nd 2012, 6:24am

Those results in a year? EASYMODE. You could do that in 8 months depending on where you are starting. Hey dude post up a pic of where you are now so we can watch your transformation. It'll keep you motivated!

Wobblematic · Nov 2nd 2012, 6:53am

I thought of that and I realized that it might be hard to reach, so I decided that I take at least 2 years to reach the ultimate body but I want to have a decent body by next summer.

I will post a pic later.

marcusmo17 · Nov 2nd 2012, 7:05am

My full workout/diet:

Monday = Chest + biceps + abs

Tuesday = HIIT

Wednesday = Legs + shoulders

Thursday = HIIT or 20-30 minute jog

Friday = Back + Triceps

Weekend = Rest

--------------------------------------------------------------------------------------------------------------------------------------------------------------------

Breakfast = Wake up whey protein shake, 3 eggs, applesauce or apple

11/12am = Homemade healthy cheeseburger (Low fat meat, zero fat cheese, small whole wheat bun, reduced sugar ketchup) and peanuts

Post workout = Whey protein

1 hour after Post workout = Grilled chicken w/ fat drained, potatoes

6pm = PB&J with peanuts

9pm = Greek yogurt with anything else I'm hungry for

I also take a Multivitamin and fish oils with my morning and night meals. My meals frequently change depending on what I'm feeling like, but they usually stick close to this and I'm always around 1000 calories below my daily caloric intake. So far, I've been seeing great results this past month and I'm close to the best I've ever looked!

Widge · Nov 2nd 2012, 8:46am

so here's what my stats are atm I think

206lbs
~15% body fat (I'm guessing here)
5'11"1/2
17 years old

and another stat i want to improve
1600m time- i can barely do it, probs 15-20 mins lol! then again haven't timed recently

If i keep up the training, ill blog my progress strength and stamina wise, ever week or fortnight or something, and if it's not too inappropriate, maybe a pic or two?

Wobblematic · Nov 2nd 2012, 12:26pm

Looking good Marcus, i want to hit the gym 3 times a week, maybe for depents on the schedule, but rest day's are important aswell, so I need to tweak that a bit, but I saw the schedule on muscleandstrength.com from that guy and it looks really great so

I'll start doing that on monday.

Widge · Nov 2nd 2012, 3:17pm

as greg plitt says - "every day is a rest day" cos you only train certain bits of your body on each day, therefor for the other six days (assuming you train each bit once a week) you are resting that part of your body, so your always resting most of your body no?

by alll means have weekends off though.

Wobblematic · Nov 2nd 2012, 3:18pm

True about that yea haha. Can't wait to start monday, I just hope my friends will go trough this with me xD otherwise I'm doing it solo. :")

Widge · Nov 2nd 2012, 4:02pm

do a blog every week or two on your strength and fitness progress like i'm probs gonna do

Wobblematic · Nov 2nd 2012, 4:08pm

I will post once a week what I have done in that week

Widge · Nov 2nd 2012, 4:13pm

cool, ill start my blog next weekend after my first full week training

Wobblematic · Nov 5th 2012, 9:42pm

So I went to the gym this evening, I did the following:

7:45 - 8:00 3 sets of Incline Bench press. ( Normal bench press but than onder an angle check link for a vid:
muscleandstrength.com/exercises/incline-bench-press.html )

Started at 5 kilo's and ended up with 10 ( 5 - 7.5 - 10)

at 8 o'clock there is always 15 minutes of abs workout, so we have a couple of different workouts for the lower abs, side abs and main abs,

did that untill 8:15

then did the Incline Dubbell flys:
muscleandstrength.com/exercises/incline-dumbbell-flys.html

another 3 sets with 7 kg each.

after that I did the Dumbbel press, (This video is shown on the floor but I used the bench:

muscleandstrength.com/exercises/dumbbell-floor-press.html

And that's about it, I went with 2 friends, 1 friend is injured so he can't do much and the other has almost no motivation, but overall I think it's a good start

Irignation · Nov 5th 2012, 9:51pm

It's not all about the muscle. You need mass and a good tan as well. Skinny albinos like myself don't look good even with crazy huge biceps and pumped abs.
Trust me lol.

Wobblematic · Nov 5th 2012, 9:56pm

I know, I'm working on my mass already, gained a couple of kg's so that's a good start

And about the tan, yea gotta wait untill the summer, but for now I just focus on my muscles / mass, the tan will come later

Widge · Nov 5th 2012, 10:13pm

gained a couple of kg's so that's a good start

How long you been training? a week? two? You havn't gained that much i promise you. Maximum natural muscle gain per week is 1lb, and your not doing enough weight to achieve that yet. Don't get complacent. Lecture over, sorry!

Wobblematic · Nov 5th 2012, 10:20pm

I started with the food schedule naybe 4-5 weeks ago. But I weighed ( or w/e the word is) at home amd at the gym but they both give different results xD at least I think i gained something xD.

Widge · Nov 5th 2012, 10:21pm

oh right, well make sure you always take your reading from the same scales.

Wobblematic · Nov 6th 2012, 8:50am

I do now, I never weigh at home anymore

I trust it more at the gym

it's more professional.

Wobblematic · Jan 7th 2013, 9:46pm

ERMAGERD,

I'm getting this topic up again because i started working out more. My goal is to work out 3 times a week with the following schedule:

Monday:

Abs, chest, legs

Wednesday:

Shoulders / traps, back, triceps and biceps.

Friday:

Cardio and maybe some other things.

SWAG.

TrueRedRevenge · Jan 7th 2013, 9:55pm

Br00tal wrote:

pdp.net beach 2013 movement here we go!
Step 1, stop smoking
Step 2, eat better
Step 3, workout everyday

- I have never smoked, but I started eating healthier (with some junk food still in my diet, but not as much as I used to have) and working out everyday, and it makes me more energetic in the end. It kind of sucks for a while since the body has to adjust to these changes, but I seriously cannot get over how serious of a change there was. I SUPPORT YOU ALL.

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