I am starting my new Journey back from fitness Hell. I am going to follow Rage's workout and diet plan exactly as he says. I am 6' tall currently weigh 413 (weighed this morning 12/21). Still trying to find a place to get my BF% tested. (Anyone near Cleveland, OH that knows somewhere to get it done, please let me know).
My goal is to lose 40-50lbs before the Arnold, and lose 100 more by the end of the year. Shooting for large goals = large results. Thanks to all in the forum for the inspiration and encouragement that I get from reading this forum. And thanks to Rage for working with me. I will be updating my journey as well as posting my weekly stats in Rage's Q&A so he can help me modify my diet and workout as necessary.
The workout and diet will be as follows:
DIET
It is critical that you follow my diet and drink 1 gallon minimum of water every day. The more obstacles you have, the better your story and the less excuses others can make because you set the bar for them. Success in dieting is in preparation. Cook all your meals the night before or the day of. If that doesn't work, then cook 3 or 4 or even 7 days of food, freeze it and manage accordingly. Always have a portable cooler and always have ice packs on hand. Get used to eating food cold. Do what it takes to make it happen.
Meal 1 8 oz top sirloin and 1 cup oatmeal
Meal 2 8 oz chicken breast (or tilapia or cod) and 8 oz yam
Meal 3 8 oz chicken breast (or tilapia or cod) and 1/3 cup of brown rice
Meal 4 8 oz chicken breast (or tilapia or cod) and salad (dry or with oil and vinegar only)
Meal 5 8 oz chicken breast (or tilapia or cod) and salad (dry or with oil and vinegar only)
Meal 6 Protein shake - 50 grams of whey protein and 5 grams of glutamine.
Switch meal 6 to the post workout meal wherever that might fit.
If you DON'T SEE a food item on the list, ask before you put it in your mouth.
Drink one gallon of water each day before you can have any diet soda or crystal lite.
All food measurements are uncooked.
TRAINING
Only working sets are listed.
A and B represent different routines from week to week.
Week A: Day 1 - Chest & Biceps:
Neck press (barbell) 3 x failure
Incline Dumbbell 2 x 12
Flat dumbbell flyes 2 x 12
Seated alternating curls 3 x 15
Standing Hammer curls 2 x 20
Machine preacher curls 1 x failure
Week B: Day 1 - Chest & Biceps:
Incline barbell press 3 x 12
Flat dumbbell press 3 x 12
Body weight dips 2 x failure
Cambered bar reverse curls 3 x 15
Double arm dumbbell curls 2 x 15
Double arm cable curls 2 x failure
Week A: Day 2: Quads & Hamstrings:
Leg press 3 x 50 (yes, that's 50!)
Squats 2 x 20
Leg ext. 3 x 20
Lying leg curl 3 x 12
Standing single leg curls 2 x 12-15
Week B: Day 2: Quads:
Front squats 3 x 15
Single leg, leg press 3 x 20 (short range of motion)
Leg ext. 2 x 15
Day 3: off
Week A: Day 4: Back, Traps & Rear Delts:
Bent over rows 3 x 15
Close grip pull-ups 3 x failure
Straight arm pull-downs 2 x 15
Standing dumbbell shrugs 3 x 50 (Heavy as you can. Yes, that's another 50!)
Reverse flyes 3 x 15
Week B: Day 4: Back, Traps & Rear Delts:
Alternating dumbbell rows 3 x 15 (heavy as you can)
V-bar pull downs 3 x failure
Dumbbell pull-overs 2 x 15
Standing barbell shrugs 3 work sets (heavier each set) No less than 20 reps
Dumbbell reverse flyes 3 x 15
Week A: Day 5: Delts & Triceps:
Seated dumbbell press 3 x 15
Standing dumbbell front laterals 2x 15
Dumbbell Seated side laterals 3x 15
Close grip bench 3 x 8 (heavy)
Dumbbell kick backs 2 x 15
Cable press downs 1 x failure (burnout)
Week B: Day 5: Delts & Triceps:
Standing barbell presses 3 x 12 (heavy)
Machine presses 2 x failure
Side laterals 3 x 15
Triceps press downs 3 x 12
Skull Crushers 2 x 12
Body wt dips (partials) 2 x failure
CARDIO
Your all starting with 45 minutes of cardio first thing in the a.m. on an empty stomach or after training 6 days a week. No cardio on leg days
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Originally Posted by freighttraindan
