Best answer:

Answer by Gamebreaker
Here are some ideas that may help you form a good meal plan to reach the definition you desire.

1. Eat non-processed fresh fruit for breakfast when you wake up and then another serving of non-processed fresh fruit for your second meal a couple hours later. For lunch, eat a serving of meat, preferably white portion chicken or fish, broiled or baked, not fried or processed. Add two servings of non-processed fresh vegetables to this meal. For your next meal, eat one or two servings of non-processed fresh vegetables. Then for dinner, eat another serving of meat, preferably white portion chicken or fish, broiled or baked, not fried or processed. Add one or two servings of non-processed fresh vegetables to this meal.

2. With your 6 meals, eat only low glycemic foods. Low glycemic foods have a glycemic index of 20-49. Occasionally, your meals can include foods with a glycemic index of 50-69. Avoid any foods with a glycemic index of 70-100. Avoid processed foods and eat only fresh foods.

3. Replace sodas and sweetened beverages with water and hot herbal teas, especially green tea without sugar or artificial sweeteners. Avoid alcohol, including beer, liquor and wine.

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Tuesday- Pull ups
Abs- L-holds, L ups, plank, pedaling
Triceps-lying skullcrushers, standing skullcrushers with kettlebells, lunge arm straighteners
Sprints

Wednesday- Push ups
LEGS- calf raises, frog jumps, lunges, jump onto something approximately 24 inches high
Deltoids- presses with kettlebells, armouts, bent elbow turns, sitting dumbbell presses
Jump rope

Thursday- Pull ups
Abs- leg lifts, sit ups, Russian taps or w.e, crunches
Forearms-squeeze, roller, forearm curls

Friday- Flys-chest and back, lunge pulls and
Bench Press
Back ups and back pull ups

-Also, my knees are bad from skateboarding so heavy squats hurt. i don’t want super skinny legs either(which i have)

Best answer:

Answer by daughety91
Too me that looks good. Try doing hamstring workouts to help with your knees and maybe doing wall sits. That will help your quads.

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i want to build my chest arms and rip up my abs Hardcore. i have a gym membership and go monday-friday for one hour.

what is a good routine?
what are good supplements?
what is a good diet?

Best answer:

Answer by tennislover
a good routine is one that lasts 40- 60 mins.. this is when your body is prime…
you will train each muscle hard once a week
selecting 3-5 different exercises for each muscle

mon chest,
tue biceps Automated Clearing House triceps
wed back
thur shoulders
fri legs

do ab training everyother day for 5-10 mins

a good diet is eating one gram of protein for each pound you weight
5-7 times a day eating
because you are very light you need more carbs… so eat plenty of carbs and proteins
eat atleast 20x your body weight from calories

good supplments are whey protien, glutamine, vitamin C, vitamin D..

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So can somebody please suggest to me a diet plan, (it’d be great if i could get a list of foods that would help, when people say “eat carbs” or “eat protien” i get confused)

Thanks so much

Best answer:

Answer by ibiggie
fish is a good source of protein, obviously not grilled, cause that oil will just add to your fat. umm beans are good too, and pasta for carbs. All vegetables especially green ones, and eggs

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So can somebody please suggest to me a diet plan, (it’d be great if i could get a list of foods that would help, when people say “eat carbs” or “eat protien” i get confused)

Thanks so much

Best answer:

Answer by oruboris
At your weight and height, I’d hate to see you trying to loose more pounds! It’s possible that you need more protein in your diet, since that is what muscle is made of– lean meat, fish and poultry are your best bets, soy has too much estrogen for men. You could also have a whey protein shake or smoothie everyday: you can either buy them in a can, or mix the powder yourself. Most grocery or discount stores will have both, be aware that many contain aspartame [nutra sweet], and it gives some people headaches.

Consider your ab routine: is is just crunches? Does it feel like you are really working those muscles? You may want to try some variations, like leg rises, sit ups, etc– it’s important to change up our routines frequently, otherwise our bodies adapt and stop progressing. Another option is to hold a light weight on your chest for greater resistance.

Another option is to add creatine to your daily routine. This is NOT a steroid, What Is Ach Bank it’s a legal and safe supplement if used with some common sense, it’s a common form of protein found in many foods. It works to build muscle two ways, first by providing a stronger ‘pump’ during your workout, and then by helping the muscle repair itself faster after a session. Most people reccomend mixing up your daily intake, consuming half 20 minutes before you workout for the pump effect, the rest during your workout instead of plain hydration.

Honestly though: at your weight and height, I’m betting you look just fine in your swimsuit– just relax and enjoy your summer!

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Best answer:

Answer by Alexander
The best workout I have ever done is from “The Ultimate Guide to Weight Training for Soccer.” If you want to have a great, overall physical fitness and a body that men or women would die over, here is a great set of workouts: –If you want only upper body and abs then skip the lower body workouts and do the upper body workouts three-four times per week.

Weeks 1-4 (endurance training–workout at 60% maximum weight)
30-45 minutes of running, 4 times per week–heart rate between 130-150 bpm
4 days per week workout, 2 day split (any more than that any you risk over working out and losing all of your gains–I kid you not do not weight train 6 days a week unless you are going in to professional body building)

Days 1&3 (upper body)
barbell bench press 3 sets of 20 reps
barbell military press 3 sets of 20 reps
bent-over dumbbell rows 3 sets of 20 reps
hammer curls (biceps) 2 sets of 20
shoulder dips 2 sets until failure
wide-grip pull-ups 2 sets until failure

Days 2&4 (lower body)
squats 3 sets of 20 reps
leg press 3 sets of 20 reps
calf raises 3 sets of 20 reps
lunges 2 sets of 20 reps (each leg, total of 80 lunges)
leg extensions 2 sets of 20 reps
leg curls 2 sets of 20 reps

Every day, before you workout:
Abdominals
tailbone lifts 3 sets of 20 reps
Oblique crunches 3 sets of 20 reps
reach throughs 3 sets of 20 reps

Weeks 5-8 (power training–70% maximum weight)
continue with jogs/runs 4 times per week, but increase heart rate to 160-170 bpm

Days 1&3 (lower body)
jump squats 3 sets of 10 reps
power cleans 3 sets of 12 reps
squats 3 sets of 8 reps (these should be easy by now add a barbell to your back)
lunges 3 sets of 10 reps (if these get easy add dumbbells to your arms)
box steps 3 sets of 12 reps (if these get easy add dumbbells to your arms)
calf raises 3 sets of 20 reps

Days 2&4 (upper body)
barbell bench press 3 sets of 10 reps
push press 3 sets of 12 reps
wide-grip pull ups 2 sets until failure
reverse curls (biceps) 3 sets of 15 reps
shoulder dips 2 sets until failure
bent-over dumbbell rows 3 sets of 12 reps

For weeks 5-8 do the same ab exercises, but do 2-3 sets of 30 reps.

Be sure to stretch after each Bank Routing Number River City Bank workout! Remember, abs before anything, and do a short warm up jog before weight training. Good luck!

if you want more workouts after this email me at:
emps.92_amd@yahoo.com

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Best answer:

Answer by ChiChi
Everyone has a sixpack and most people have the “v” muscle look too. However, almost everyone has a bodyfat percentage that is too high to show their abs (over 10% for men). All the crunches in the world will not get you the ripped look. You have to lower your body fat percentage to under 10%.

To lose fat:
1. DON’T BELIEVE THOSE FAD DIETS! DIET PILLS ARE GIMMICKS!
2. DO NOT STARVE YOURSELF! Unless you are 4ft tall, a 1,200 calorie a day diet is DANGEROUS and won’t work in the long run.
3. Calculate your BMR. Do a google search. A good calculator would ask for your age, height, weight, and activity level.
4. Eat healthy and eat about 500 calories a day less than your Basal Metabolic Rate (BMR). Your BMR is how many calories you need per day to maintain your current weight.
5. Eat 5-6 small meals a day. This keeps your metabolism up. Each meal should include fruits, veggies, water, and protein.
5. Drink at least 64oz (8 8oz glasses) of water a day. No soda (that includes diet soda).
6. Do light/moderate cardio 3 to 5 times a week for 30 to 45 minutes each time. Running, bicycling, and swimming are great for this.
7. Do some strength training to make sure you lose fat and not muscle. Don’t worry; you won’t look like the hulk if you lift weights.
8. You should lose about 1-2lbs per week. If you lose more than that, chances are the rest is stool, water weight, or even muscle mass.
9. Weigh yourself only once a week at the same time (ie every Friday Swift Code Rocky Mountain Bank morning). Your weight fluctuates a lot during any 24hour period because of water and food intake and also bowel movements.
Be patient and be smart. If you follow this guideline you will be very happy with your results.

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Best answer:

Answer by Cal
Lean protein diet and sit-ups, ab crunches,and a abs targeted program Swift Code Lewiston State Bank .

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Best answer:

Answer by Jonny
200 sit ups a day

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