[T-Vizz the 2nd]

Alright so here is what I have been doing for the last few months.

Diet

Drastic diet shift, only whole grain things(as for my grain intake). Low calorie 1,500-1,600 per day, avoiding processed foods, trying to have some fat/carb/protein in every meal. Vegetarian (nothing changed there) (yeah I eggs and milk are alright)

Workout

Cardio every day(half hour+ on non weight days&20-30 including cool down on weight days, weights 4 days a week. Mon, Tues/Thurs, Fri.

I always do cardio first

Workout groups are

Chest/Tries
-Chest Flys
-Push Ups
-Rope pull down
-Straight Bar pull down

Flat Barbell Bench press

Back/Biceps
-Pull ups
-Seated Lat pull down
-Seated Lat Rows
Machine Curls
Standing Baqrbell Curls
Standing Cable curls

Shoulders/Legs
-Shoulder upright rows
-Seated Shoulder Press
-Standing Dumbel Front raises
-Leg Extensions
-Leg Curls

Abs
Every day when not sore, machine ab curls

Everything is 3 sets of 8,6,4 with the exception of legs (10,8,6,4) and Tries (12,10,8,6,4) For the ropes and 10,8,6,4 for the bar.

Supps
Whey protein (after workout, occasionally with breakfast)
Fish Oil
B12
Multi

Results so far
Lost ~35Lbs, down to 184
Height is 5'9''
Strength increased from woman category to girly man (Yeah I just made that up)

Massive cardio increases. 12 minute mile down to 7:50


ANYHOW, Guess Ill just leave this here, if anyone wants to comment on it or give advice that's cool.

[brassmonkey267]

Height/weight and explanation as to why not squats and deads are needed

[LGB (Banned)]

I've got an idea, don't make a training plan by just writing out **** that sounds fun.

[only4theweak187]

you need deads for back day and squats for legs.

and good luck having the energy for cardio Before lifting every workout

[Pump Revolution]

Originally Posted by LGB

I've got an idea, don't make a training plan by just writing out **** that sounds fun.

So i been planning my workouts wrong all along?

[T-Vizz the 2nd]

Ill add squats and dead lifts when I have on one instruction with someone who knows what they are doing so I don't hurt myself.

[Smart Parts Player12]

It's really not that difficult. Deads are much easier because there is really no risk whatsoever...if it's too heavy..just drop it. Squats are the same thing, if it's too heavy..drop it and move out of the way. Start light with both until you feel that you're acclimated to them. Deads are such a full body workout that everyone should do them.

[brassmonkey267]

Originally Posted by Smart Parts Player12

It's really not that difficult. Deads are much easier because there is really no risk whatsoever...if it's too heavy..just drop it. Squats are the same thing, if it's too heavy..drop it and move out of the way. Start light with both until you feel that you're acclimated to them. Deads are such a full body workout that everyone should do them.

wat

[Smart Parts Player12]

Not sure what your "wat" is about. Deadlifts aren't a "dangerous" exercise. OP said he didn't want to hurt himself.

[Jlausen]

That's how I feel. Don't do weight you know you can't do safely. There are mirrors in gyms for a reason, check your form. If it's in question, don't do it at that weight.

[p8ntballoc11]

Originally Posted by Smart Parts Player12

Not sure what your "wat" is about. Deadlifts aren't a "dangerous" exercise. OP said he didn't want to hurt himself.

if you don't know how to do it you will hurt yourself.

[peltco123 (Banned)]

It's not like it is is rocket science, you don't need to hire someone to show you.

Also, why would you not eat meat?! That is just silly.

[Not_Werty7373]

needs more abs. you should be doing them everyday. dont be a ****ing *****

[Paintnoob13]

Originally Posted by Smart Parts Player12

Not sure what your "wat" is about. Deadlifts aren't a "dangerous" exercise. OP said he didn't want to hurt himself.

it's not all that hard to **** your back up

[Laureate]

i suggest doing reverse crunches 3 times a week for two week before deadlift or squatting. a lot of people have weak lower backs and get backpain from deads and squats. i had back pain from both, so i stopped, did 3x10 reverse crunches 3 times a week for 2 weeks and then went back to deads and squats with no back pain at all.

[peltco123 (Banned)]

or just squat and dl until your body gets used to it...

[Pump Revolution]

You should have kept benching till your shoulder got used to it

[Smart Parts Player12]

Originally Posted by p8ntballoc11

if you don't know how to do it you will hurt yourself.

I don't really find it that hard to learn how to do an exercise. You don't need a personal trainer to tell you what to do. Just watch a video on youtube, start light for the first few times, then you're good.

[peltco123 (Banned)]

Originally Posted by Pump Revolution

You should have kept benching till your shoulder got used to it

Dear Beta,

DOMS in your back is much different than dislocating your AC joint.

Sincerely, PeopleWhoLiftMoreThanYou

[Pump Revolution]

Back is not the same as the shoulder, you cereal?

[peltco123 (Banned)]

Originally Posted by Pump Revolution

Back is not the same as the shoulder, you cereal?

Delayed onset muscle soreness=/=Injuring yourself.

Laurette should not be giving ***** advice as to how to avoid DOMS. DOMS should be embraced cause it feelsgood.jpg (unless you are woman than it feels bad).

Also, if you are getting at about how you complain about your back like a woman all the time just know my injury is real and was diagnosed by a doctor. My injury was not made up by my ***** *** sub-conscience as a reason for not working my lower body.