[SohailPistawala]

Wolfinstein: i guess vivek made it clear that just keep it to veggie and you will get a thousand of charts from the net, pick the one you like the best , probably the one without butter, oil and other fatening food.

yogi: Thanks for agreeing....

Wolf : all the best.. hope to see good results... do post your changes in body and lifestyle...

[BUSA]

@ Sohail - The plan which i have implemented now is :-

First day : Chest + Shoulder + Triceps
Second day : Back + Biceps
Third Day : Legs

Alternate days : ABS

[wolg]

Hi Guys,
I have been reading through the thread and about people wanting to lose weight. I have lost 12 kg in one month through sheer exercise and controlled diet I was 94kg and now I am 82.
I cycle for 25 to 30 km in a day(roughly 60 to 75 min) and one hour in the gym doing weights. Diet is normal breakfast (maggi or toast). No lunch but some fruit or salad.Normal dinner. I only drink alcohol once a week, used to do it every day. No junk food or snacks between meals. I also take protein supplements.

[cheap_deal]

why do chest, shoulder and triceps on one day? i think a better routine would be shoulder and legs on one day.
chest and triceps together is a good idea, thats how i do it.
how many sets of each exercise do you do? and how much time do you spend in the gym per day?

[BUSA]

Originally Posted by cheap_deal

why do chest, shoulder and triceps on one day? i think a better routine would be shoulder and legs on one day.
chest and triceps together is a good idea, thats how i do it.
how many sets of each exercise do you do? and how much time do you spend in the gym per day?

When you do chest, you get load on the shoulder and triceps and hence all the three on one day. Plus when you do leg alone, your whole upper body gets relaxed and you can resume the very next day.

2,3 sets depending on the exercise with increase in weight every set.

Never measured the time though on a average 45minutes. Need to increase that to an hour.

[abhibh]

Look like i need to join gym now to cope up with you BHPIANS. I joined it for like a month and left (lazy at times to get up in the morning and busy in the evening)...

Just one question what diet is suggested for vegetarian and who doesn't want to take any supplements.

[BUSA]

Just one question what diet is suggested for vegetarian and who doesn't want to take any supplements.

Avoid Butter & Oily Food.

First tell us what are your reuirements? Do you want to loose weight or put on or want to become Dole-Sholey?

[Centro-P]

Originally Posted by BUSA

@ Sohail - The plan which i have implemented now is :-

First day : Chest + Shoulder + Triceps
Second day : Back + Biceps
Third Day : Legs

Alternate days : ABS

This looks good but don't do abs on alternate days. Its like any other muscle. You wouldn't do your chest or legs alternate days would you? So just do abs once a week and it will be enough. Doing it on alternate days will put too much strain on it therefore hampering recovery times. You won't get the 6-pack by doing abs so frequently, for that most importantly you have to lose a lot of fat.

[SohailPistawala]

Hey Busa: Great Work out, plan, i use to do that to put on size!!
Just wanted to check with you are you restin between the 3 workout days. Ideally thats how it will give you muscle that growth, more rest corresponds to a good growth.

About the Abs Part, you can alternate you abs exercise like

Day 1 of Abs: Do upper abs

Day 2 of Abs: Do middle abs

Day 3 of Abs: Do lower abs with side obliques

(stretch them after the completion.)

this should help you concentrate well on all the ab muscles in a good time span, with an equal rest. Thats what i did, but its been ages since i did abs probably 8 months now . All the best

[BUSA]

Thanks Centro & Sohail

for that most importantly you have to lose a lot of fat.

Have done that and now aiming for the 6 pack, how to go about this?

@ Sohail - Three days work out, 4th day rest? Or alternte day workout and rest?

[SohailPistawala]

@busa: if you taking that workout regime then, i would suggest

Workout-rest-workout-rest-workout-rest-rest

you covering all your body parts in your workout schedules, so on ur rest just walk for 10 mins and then ABs.

[brraj]

This article should help people who want to know the nut and bolts of Building MUSCLE.

Start Building Muscle: TRAINING: THE NUTS AND BOLTS

cheers,
rajs

[abhibh]

Originally Posted by BUSA

First tell us what are your reuirements? Do you want to loose weight or put on or want to become Dole-Sholey?

Well i am 74KG and 5"10 (almost 5"9.5 to be precise lol). I think my weight is ok i m going gym not to make much of Dole-Sholey just to be fit and fine (doley will come own its own) as i am not playing any sport for past 1 - 1.5 years.

So just need to know a good diet for a vegetarian.

[SohailPistawala]

abhibh: Diet, Hmm, i dont speak much about diet, because i dont follow any, have good amount of cereals, dry fruits, oats, all veg... i think i good enough. BIG RULE: no fat , oil, butter...

I guess ur appropriate according to weight and height, so thats not a problem, please play any outdoor sport , before you loose the hang of it, rains may start anytime now, so football, volleyball... all great sport to have fun with during rains...

[speedweednitro]

Wow we have so many builders on team-bhp! Please put up all your pictures also so all of us can feel shame and run to gym!