1. #1

    Join Date
    Oct 2011
    Location
    Simsonville, Kentucky
    Posts
    4
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    Hell yeah! Hell no!

    Help me 'Beef' Up?

    Well I weight roughly about 160pounds.

    I'm interested in just trying to tone my body and have the power to back it up. I have a weight room open to me five days a week so I wanted to know when I hit it what should be worked on to get the most out of the work out.

  2. #2

    Join Date
    Oct 2008
    Location
    Burnaby B.C.
    Posts
    3,034
    --
    Hell yeah! Hell no!
    Stop using the T word like that and start drinking milk and doing squats.

    http://stronglifts.com/stronglifts-5...ining-program/

  3. #3
    AlphaFoxtrot51's Avatar
    Join Date
    Aug 2007
    Location
    Seattle, Washington
    Posts
    1,747
    --
    Hell yeah! Hell no!
    When you say "Beef up," do you mean put on weight? If so, what is your target weight? What is your timeframe?

    In any event, protein intake is important along with water. Circuit training is good for a whole body workout and should keep you pretty balanced. I also recommend running 3-5x week.

    Recovery phases are important. You'll also need to replace:

    Sodium (Na)
    Chlorine (Cl)
    Calcium (Ca)
    Magnesium (Mg)
    Potassium (K)
    Water
    :911flag: If you are lost, I will find you. If you are wounded, I will carry you. If you are pinned, I will cover you. If you are killed, I will recover and remember you. If you trespass against me, my countrymen, or my loved ones...I will kill you.

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  4. #4

    Join Date
    Oct 2011
    Location
    Simsonville, Kentucky
    Posts
    4
    --
    Hell yeah! Hell no!
    Anywhere from the range of 175-200 would be good. I really just want to be toned more so than put on weight.

    And no more trying...only doing.

    In the morings I do 45 push ups. (15 diamonds.15 shoulder wideth, 15 less then shoulder)

  5. #5
    Kintanon's Avatar
    Join Date
    Sep 2006
    Location
    Athens, Ga
    Posts
    5,682
    --
    Hell yeah! Hell no!
    Ok, "toned" doesn't mean anything.
    Do you mean you want to lift for visible musculature as opposed to maximum power? The most important thing you can do there is to change your diet so that you reduce your body fat %. That's the key to visible muscles.
    Also, you say you weigh 160 now, but want to weigh between 175 and 200, that's a pretty big range, and is directly counter to your next statement that says you don't want to put on weight.

    It sounds like you have no idea what you want, so I suggest Starting Strength or Stronglifts 5x5 and cleaning up your diet via eating Primal or Paleo or something similar. Try that for 6 months and see if you like the results.

  6. #6

    Join Date
    Oct 2011
    Location
    Simsonville, Kentucky
    Posts
    4
    --
    Hell yeah! Hell no!
    Maximum power sounds like it'e be better in the long run; thank you for the tips I will do it and see how it turns out thank you.

  7. #7
    --
    Hell yeah! Hell no!
    Stick to the basics - Deadlift, Squats, Bench Press, Bent Over Rows, Dips and Shoulder Press. Don't over train your abs - twice a week is enough and forget about about regular sit ups, go for hanging leg raises, hanging knee raises, lying leg thrusts, stability ball crunches with a weight, ab scissors. Super sets are good, but above all intensity is the name of the game.

    Plenty of good quality protein, vegetables, fruit and complex carbs. Cut out the sugar, fast foods and saturated fat. Cut out or cut down on caffeine and alcohol.

    http://www.thebestproteinpowder.org

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