Seperate muscle workout routine help

Joe · Post by **Joe** » Wed Jul 11, 2007 5:33 am

I'm 5'9, 190 lbs, at about 15% body fat. I finally have plenty of time to start working out full time. I need a workout routine to help me get every muscle worked. The workout routine I would like is seperate opposed to full body. I've been using a mediocre free weight routine for the passed 2 months; so stepping it up a big notch will be helpful. In all, I need: workout routine, diet plan, and cardio training. I want to be cut and defined. Any help is appreciated. Thanks.

Boss Man · Post by **Boss Man** » Wed Jul 11, 2007 7:55 am

What's diet actually like? Meals? Times?

Joe · Post by **Joe** » Wed Jul 11, 2007 2:08 pm

If your asking what I want then yea. I need times and meals.

But, currently I'm randomly eating fruits, veggies, and just.. stuff.

swanso5 · Post by **swanso5** » Wed Jul 11, 2007 3:48 pm

- best way is to alternate lower and upper body workouts for 4 sessions a week...have a look at "westside for skinny bastards"
- at 15% i would lean down more if i was you to about 8% than bulk, lean etc
- in that case food should be pretty easy...all meals to contain at least 20g of PROTEIN, fruit with 1st 2 meals and veg/salad with all others...biggest carb meals are breakfast and the meal immediately after training...eat moderate sized meals every 2 - 3hrs for at least 5 a day and 7 is probably better
- limit bread, pasta, rice, cerials except for the "carb" meal times
- water
- no supplements (protein powder and fish oil aren't supplements, they shouldbe diet staples)

Boss Man · Post by **Boss Man** » Wed Jul 11, 2007 4:31 pm

Joe wrote:If your asking what I want then yea. I need times and meals.

No I meant what kind of meals did you eat, and at what times.

So I know what meals need tweaking, and if your meal times or amount of meals per day are okay.

Joe · Post by **Joe** » Wed Jul 11, 2007 8:32 pm

The 'westside for skinny bastards' looks really good. Thanks a lot.