in grave need of help

[tebomb88]

im an 18 yr old , 5"10' 152 to 155 lbs., and im in 2nd semester of college. going into high school i weighed 135 lbs and i started lifting "right" junior in which i added a good 25 to 30 lbs of mass over two year span ending senior year w/ final weight being 165 lbs the strongest and biggest ive been but not the physique im pursuing now. i havent serioulsy worked out since ive started college and now in the beginnig of 2nd semester i have a lot of free time utilize to achieve the physique i want. i would like to be around a good 160 lbs solid with a more toned ripped clean look! i joined this site in hopes to find a workout from stregth training to cardio and nutrion and supplements! in previous achievement of the body i thought i wanted which was just to bulk up all i want is more!! any comments will be openly excepted!! thanks

[swanso5]

what equipment do you have to use, what have you done before, how often are you looking to workout a week and for how long??? we need some more info i think and add anything else you think may be relevant

[tebomb88]

in the gym on campus there is pretty much everything it takes. im willing to workout as many days and as long as needed to be where i want to be. as far as previous workouts go it was a football based workout program. high weight low reps mostly consisting of compound execersises. and nutrion was a high protein high calorie intake and i was taking protein shakes twice a day and a normal cycle of creatine. cardio was a sprint workout 3 to 4 days a week. With the diet i was on i developed a little bit of fat around lower abs thats still there to keep me away from having those very much envied washboard abs! lol so tht would be concidered as a problem area and i had a hard time adding size to bis and tris. thanx for the reply

[swanso5]

you want similar to your football plan i would think (heavy compounds) but maybe with a little higher reps say 8 - 12 rep range...devise 2 - 3 workouts and supersetting (1 exercise straight after the other than rest and repeat) lower and upper body compound exercises with 1min rest between supersets...use 4 pairs per session and do 3 supersets of each with the same wt each set...this will get you breathing...sprint workouts should probably only be done 1/week with a 70% sprint day (tempo runs, you might have done them for football) also being used along with 1 - 2 other cardio sessions...post your daily food intake

[tebomb88]

thanx a lot! and ill be sure to get u daily food intake it might not be too pretty!

[tebomb88]

which muscle groups should i super set?

[swanso5]

just any lower and upper exercises but make them multi joint compound exercises...something like this:

day 1
squats / bent rows
stiff leg deadlifts / bench press
walking lunge / pull ups
step ups / reverse curls

day 2
deads / chin ups
reverse lunges / hang clean
glute ham raises / close grip bench presses
box squats / shoulder presses

[tebomb88]

today i had 2 powered doughnuts for breakfast, and a whopper junior and king size fry for lunch, and chicken and rice for dinner. and a total of 67 oz of water

[swanso5]

that's not gonna get the job done

[tebomb88]

this is true. what would you suggest for a daily diet? in previous workouts i was taking in a sufficient means of protein but at the expense of a lot of calories. and would u suggest creatine?

[swanso5]

not even steroids work without an adequate and quality food plan...if you get it sorted than you'll changes quickly...5 - 7 meals a day everyday...evenly spaced...evenly portioned...fruit (1st) and protein for am meals...protein and veg / salad for pm meals...healthy fats spread throughout the day...as much water as your bladder can handle and then more...pretty simple i think...each meal will have palm size carb source and palm size protein source