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Type: Skinny Asian Guy
Weight: 135lbs
Height: 5' 10"
Age: 19
BF: - who knows?!

Bench: 120lbs x 10 x 2 sets
(never did benches til a year ago, and it was funny because I started off at 75lbs, thinking I wouldn't be able to handle it, and I thought it was tough... then I just slapped on a bunch of dumbbells and did 110! :D)
Arm Curls: 25 lbs x 10 x 3 sets

I don't do any of the other work outs... jesus christ.. I am seeing people arm curl 50-60 lbs just 15-25 lbs more than me.. why so strong for? :eek: I tried those once because my friend told me to, but I died trying - my arm would barely move, lol.
 

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I'm medium framed white guy, 20 years old. about 6'2" 205lbs. idk what my body fat is. i work out 5 days a week.
bench: 220-225lbs x 6-8 reps x 3 sets, max 240-250 depending on how i'm feeling, i prefer reps on the barbell and more dumbbell press exercises.
Squats: 350 x 6-8 reps x 2 sets
Leg press: 900+/- for reps
Love the arm days; standing hammer curls at 50-60lbs, preacher curls for 100lbs x 8 reps x 3 sets followed by wide grip standing barbell curls at 50lbs x 10 reps x 2 sets to get the burn in

I work my entire body each week, with 30 minutes of cardio after i lift everyday... trying to slim down a little
 

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I have been lifting for 6+ years now and my max bench is....

315=twice

I am 5'8",195 lbs,32yrs old,and BF I think it is around 20%

:woot:
 

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^ nice
lifting since i was 20

currently
age: 28
6'1, 196lb, 12%
BP:335lb Incline P: 265lb
SQ: only 315lb f'n my ankle during softball and recovering
dl: 305lb more knee and ankle issues. back can take it, rest cant lol
Shoulder press: 95lbs per hand (can't do bar since shoulder surgery)
standing st8 curl: 150lb I've notice if I try more i cheat and almost fall face foward
 

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I have to say my bicepts are the weakest muscle..i can only rep like 80 on the curl bar.. but its probably because its not standing.. its sitting and concentrating on just bicept..
 

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age=16
weight=127
bench=200
squat= dont know
clean=225
clean and jerk=205
I'm still in high school I'm hoping to win state this year for 119
wish me luck.
 

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Discussion Starter #189
age=16
weight=127
bench=200
squat= dont know
clean=225
clean and jerk=205
I'm still in high school I'm hoping to win state this year for 119
wish me luck.
Thats impressive your very strong for your weight.

From January/2008
Height: 5' 10"
Weight: 149
BF%: 8.5

my one rep maxes are as follows

Bench MAX: 200
Squat MAX: 300
Power Clean MAX: 200

Now March/2009
Height: 5'11"
Weight: 159
BF%: 6-7

Bench Max 255-260
Squat Max 335
Power Clean: Dont do anymore
Curl: 125x3
 

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Height: 5' 9"
Weight: 265
BF%: ? haha its high though if you cant tell

my one rep maxes are as follows

Bench MAX: 315
Squat MAX: 495
Power Clean MAX: 265
 

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All Liver GSP's!
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^ @ 18 years old? Not trying to break your balls but you need a real meal plan. Cut all white stuff out of your diet, replace it with whole grains and watch your carb and calorie intake.....if you want to change your current situation that is.
 

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yea ive been starting it since the beginning of this year. if you think im some lazy ass dont think that. trust me im active with sports
 

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All Liver GSP's!
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No, im not saying that at all. Im just saying you may have a body type that requires a diet which is monitored and you may have to eat with a purpose.....what ratios carbs/protein/healthy fat are you eating?

The reason I am assuming you dont know is because 90% of America has no idea what they are eating.....
 

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well starting this yera ive been trying to eat a max of 1200 to 1500 calories

usually eat fruits in the morning since i go to school around 6

some pasta at lunch with some carbs

then something lean and full of protein at night

its been pretty hard to keep up with it lately though. ive been slacking but im getting back on track
 

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All Liver GSP's!
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well starting this yera ive been trying to eat a max of 1200 to 1500 calories

usually eat fruits in the morning since i go to school around 6

some pasta at lunch with some carbs

then something lean and full of protein at night

its been pretty hard to keep up with it lately though. ive been slacking but im getting back on track

:pat: Ok. No big deal. I think I can help. NO Sugar! That means no white anything. No white toast, no white potatoes, no white rice. Brown, Brown, Brown.

I can already tell you that you are not eating enough calories. Your body is trying to hold onto any fat reserves you have because you are depriving your body of fuel. Its not burning what you have....you need to get your body burning its excess fuel by filling it with good food sources that prime your body for fat loss. Here is a diet that I KNOW will work. If you are interested give it a try. You need to go in 6-8 week cycles. This wont continue working....we will have to switch it up at some point. Eventually we will start introducing carb cycling but not yet.

If you are going to do cardio....do it in the morning before you eat breakfast or later in the evening after dinner...before bed.

Breakfast:

Eggs. 2 whole eggs (preferably low cholesterol like Egglands best), 2-4 additional egg whites (I use eggology). 1 slice Ezekial bread or double fiber Whole wheat toast or oats (no sugar added). If you want a meat (not nessecary because you got the protein from the eggs already) go with Canadian Bacon.

If you cant do that, have a banana and some hard boiled eggs which can be pre-peeled and ready to eat. Eggs are a incredible food and you can eat them any time!

Lunch:

NO PASTA! Its white carbs, full of sugars. If you are going to eat pasta....make sure its whole grain wheat. You want the dietary fiber to be ATLEAST Double the Sugar amount. The lower the sugar the better!

1/2 cup Brown rice or 1/2 sweet potato, 3/4 cup veggies (above ground preferred...green beans, onions, squash, broccoli), chicken breast or fish.

Snack:

Protein shake with water. NOT GAINER! or Jerky.

Dinner:

No carbs! No carbs after 5pm, peroid.

Lean protein of your choice......London Broil is tasty and inexpensive, top round, any other lean steak, chicken, turkey, fish, buffalo.....8oz or so

Veggies. Carrots, green beans, brocolli, onion, mushrooms, lentils.....



Pre-dinner snack (if needed) Egg whites.


Pick a cheat day. Mine is Sundays. I eat whatever I want. You want pizza? Eat it. You want a burger? Eat it. Still no carbs after 5 though.

This is going to be tough for the first 2 weeks....then your body will adjust and you will start not even wanting foods that are not in your diet.

PM me if you need any more help. :cheerleader: Good Luck!
 

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fo shooo man. haha any alternatives to eggs? im allergic lol

lol *** the gym. we got personal trainers on the 8th. btw are you one??
 

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All Liver GSP's!
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Fack! Allergic to eggs?

Muscle milk makes a cereal bowl with oats and whey protein. That might work but you really need whole foods. Ideally you would not have any carbs at all but that might have to be it......its better than what you are doing now.

Just make sure you are not having any sugar. Milk has sugar. So no milk right now.

I will look into other alternatives for you. Eggbeaters...? You ok with that? I dont know what the maconutrient profile is though....Ill figure it out and get back to you. I have never structured a diet without eggs.

The rest of the diet stands. Likely you are going to have to go even lower carb throughout the day without the eggs.

Do you have a dog or something? Walk him. The best thing you can do for yourself is some cardio...for weight loss and overall health....

Im not a personal trainer...but I might as well be.
 
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