So this summer i did it again. I started working out and all that good shit, and then after about 4 days i stopped. and never looked back. It was alright until recently. I started noticing my stomach getting bigger and man-boobs developing. So now i want to do something about it. So heres my plan.


Monday and Thursday: Cardio 45 minutes low intensity at 70-75% max heart rate.
Tuesday: Chest and Quads
Wednesday: Back and Hamstrings
Friday: Shoulders and Arms
Saturday: Cardio 45 minutes low intensity at 70-75% max heart rate.
Sunday : Down time

Also I stock produce and im thinking of starting to bring home those bagged salads and eating them instead of my normal diet ( shit like spaghetti, lasagna, steak).

Please modify or comment.

I don't know if that was just shorthand or whatever, but don't only workout your quadriceps, hit the whole leg. And don't forget to hit your abs either (important for back health )

I would do more cardio work, cardio will help with your metabolism, it also has an appetite suppressing effect (I know this for a fact, I'm not blowing smoke.)

One more thing, and this is just my opinion with which some may disagree. I would do "quads and chest" on one day and weird combos like that because you're going to have a hard time working out your chest without your arms. Following that you have back day, which again, requires arms, followed by arm day, which won't be very dramatic after 2 days of good upper body conditioning.



I like your drive and enthusiasm, that'll get you results.

Dont bring hopme bagged salads. Get all the ingredients for a week's salads, for half the price of one of that bagged crap.... If yo uwant a good diet that you will STICK WITH, you need to get involved in your food. If you want some recipes swing on over to OI and post a link here - They/I will be happy to help you with some quick, easy, and fun recipes for decent grub!

If your goal is to lose some fat you may want to do some more cardio, like higher intensity sprints or calisthenics.

Do a push/pull routine for the weights, like bench/rows for one workout, then deadlift/shoulder press and throw in some shrugs. Do quads/calves another day, and do some leg curls on that day to to keep even with the hamstrings. Arms and core can have their own day, but do at least one ab exercise every day.

Cardio everyday. Can't stress that enough.

And eat more protein to lose weight. Try to get your carbs early in the morning, and none at all right before bed. Salads are a good idea too.

Lift weights, it will help to tone and chisel your body.