05-20-12 04:30 AM - Post#734312    

Hi, I am 36 and have been working out for a month.
I want a trainer or some help for workouts, diet and building a aesthetic/classic physique. I want a physique that's more muscular than average, but not overly huge, body fat that's low enough to show an outline of abs, but still has an ounce of fat over the abs. I currently weight 85 kilos and I am 183 cm takk. need to lose weight on my stomach but at the moment I am more focused on putting on more size.

I want to get around 95 kilos eventually

So far Ive been doing compounds 1 exercise per body part, and full body 3 x a week

I have been reading some of Vince Girondas stuff and I like what he teaches. training techniques, nutrition and his over all philosophy. I am starting his beginners workout tomorrow. I hope 6x week should not be excessively taxing.

I workout at home .. here is my workout

neck press - 12 reps
decline curl - 12 reps
lateral raise - 10 reps
overhead ext (or kick backs)- 10 reps
barbell drag curl- 10 reps
seated wrist curls 12 reps
leg ext 12 reps
leg curl 12 reps
standing calf raises 20 reps

Edited by DC1138 on 05-20-12 09:30 AM. Reason for edit: No reason given.

05-20-12 06:09 AM - Post#734320    

Good luck!

I would like to see less arm work (drop the kickbacks, decline curls and wrist curls) and add some squats, DB bench press and rows.

Tell us about your diet.

Power is nothing without control!

Classic Physique Building!
05-20-12 07:09 AM - Post#734323    

hows this look ?

military press - 12 reps
lateral raise - 10 reps
neck press - 12 reps
DB Incline press - 12 reps
overhead ext - 10 reps
Bent over row - 12 reps
barbell drag curl- 10 reps
Squats - 12 reps
leg ext 12 reps
leg curl 12 reps
standing calf raises 20 reps

I was thinking of doing this for a month then heavy low reps for a month and alternating it


I was doing 3000 calories (60% carbs, 20 % fat and 20% protein) for 3 weeks but thought I was putting on weight to fast so changed it to...

40% fat
40 % protein
20 % carbs

2600 calories per day

its some thing like this..

meal 1

6 eggs
tbs whey
tbs lecithin
tbs natural peanut buter
tbs gelatin

meal 2
2 bananas
1/2 cup of oats
tbs honey

(work out)

meal 3
200 grams of steak and broccoli

meal 4
200 grams of split peas and small salad

meal 5
3 eggs and whey (and a glass of vegy juice)

meal 6
3 eggs and coconut oil

Edited by DC1138 on 05-20-12 07:10 AM. Reason for edit: No reason given.

Re: Classic Physique Building!
05-20-12 07:48 AM - Post#734326    

when I started I was not exercising, eating whatever and I was drinking and smoking.
then I quit smoking and drinking. started eating only fruit and vegys (16 bananas a day) at around 2600 calories and done this for two months, with p90x, last month ive added protein/fats and cut cardio and doing full body 3x a week and gain 3 kilos this month





Edited by DC1138 on 05-20-12 08:04 AM. Reason for edit: No reason given.

05-20-12 09:13 AM - Post#734331    

Congratulations on your progress! I'm confused, though. How long have you been working out and how many times per week?

05-20-12 09:17 AM - Post#734332    

Not sure if I should stick to what I am doing at increase intensity or sets when I stop growing or do vinces fullbody every day or his 3 days with 3x8

Vince Gironda says that a beginner can / should be working out 6 days in a row for about 1 month after that you should reduce it to 3 days
3 sets of 8 reps. using a full-body workout routine.

"Beginners should start with performing 3 sets of 8 reps in each movement for the
first month. The second month this should be increased to 5 sets of 5 reps., the third
month 6 sets of 6 reps and the fourth month on 8 sets of 8 reps. The only exception to this
rep schedule is for exercise number 7, Calf Raises, which should be performed for 20 to
30 reps per set. It is the slight variation in performing each movement, as described that is
responsible for its effectiveness. In order for the movement to provide superior results
you must execute it as instructed, not in a hap-hazard manner."

If I go 3x8 It will look like this

Deltoid Lateral Raise
BB press (behind neck)
Wide Pec Dips
Neck press
Chinups or bent rows
perfect curl
overhead ext
Thigh Squat
Hacks
Calf Raise

Classic Physique Building!
05-20-12 09:27 AM - Post#734333    

for the last month Ive been doing a steve reeves workout that Ive changed a bit (before that I was doing P90X and eating fruit and vegys for 2 months)

Last month I was doing this
mon is heavy (4-6 reps)
wen is light ( 15 -20 reps)
fri is medium ( 10-12 reps)

Monday (3 min rest between each exercise)

incline bench press 2 x 4-6
wide grip bench press 2 x4-6
shoulder press 2 x 4-6
bent over row 2 x 4-6
barbel curl 1 x4-6
reverse curl 1x4-6
full squat 2 x6
dumbbell pullovers 1x10
dead lifts 1x4-6
lateral rais 1x12
calf raise 1x20


Wens-day ( all exercise are 1 set for 15 reps)
(1 min rest between exercises)

upright row
shoulder press
neck press
incline dumbbell press
bent over row
one arm dumbbell rows
pullovers
siting triceps ext
skull crushers
leg ext leg curls
good mornings
calf raises 1x50


Friday
(2 mins rest between exercises)

Military - 1 set - 10 reps -
Supline Press 1 set - 10 reps
Rowing - 1 set - 10 reps -
Reverse Curls - 1 set- 10 reps
Regular curl 1 set 10 reps
Squats 2 set - 10 reps
Breathing dumbel pullover- 1 set - 10 reps -
Deadlifts 1 set - 10 reps -
Breathing Laterals Raises 1 set - 10 reps -

Edited by DC1138 on 05-20-12 10:08 AM. Reason for edit: No reason given.

05-20-12 10:19 AM - Post#734334    

Maybe you're overthinking things. Are you still enjoying it? Do you look forward to your training? If so, why don't you stop looking for something new and just continue on for awhile?

05-20-12 11:44 AM - Post#734341    

Laree is right stop over thinking.
Legs/calves
Upper back
Chest
Shoulders
Upper arms
Forearms
GO HOME
3x8 three days a week. No more then that.
Sleep/eat

It don't matter

05-22-12 03:08 AM - Post#734535    

Well I would say to make your physique you need to do training at Gym . You have to do Biceps , Triceps , Chest , Shoulders , Legs exercises at Gym . Diet would also play important role to make your physique look attractive . You need to take fruits , vegetables in your diet .

Click here

05-22-12 03:19 AM - Post#734536    

Drop all those exercises and do nothing but glute work for at least a full year. Heavy weights and high reps coupled with a diet of at least 6,000 calories a day from milk and cheese.

Redefine the classic look!

Life's too short to worry about longevity.

Classic Physique Building!
05-23-12 10:40 AM - Post#734680    

I don't think DC1138 is listening to any of you. The guy lost me when he said he eats 16 bananas a day.

05-23-12 11:08 AM - Post#734685    

Interesting that a 36 year old guy who has been lifting for a month would have even heard of Vince Gironda, let alone be following his routines.

“As to methods, there may be a million and then some, but principles are few. The man who grasps principles can successfully select his own methods. The man who tries methods, ignoring principles, is sure to have trouble. ~ Emerson” ― Dan John, Mass Made Simple

Re: Classic Physique Building!
05-23-12 01:47 PM - Post#734702    

• Tim Mendelsohn Said:

I thought that maybe that was a mistype. LOL!!!! 16 bananas!!! Is that even possible? I don't think a chimp eats that many.

Judge John "You cannot help men permanently by doing for them what they could and should do for themselves." - Abraham Lincoln "I live, I lift, I ache, I am." - Dave Draper "Moderation assures mediocrity -- nice, safe. Mediocrity is for the mediocre -- simple, okay. The intense rule; the mediocre follow." - Dave Draper Every day innocent plants are killed by vegetarians. Help stop the slaughter. EAT MEAT!