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IROCdan330 · 04-08-2008, 06:07 AM

I go 5 days a week...typically legs are monday, back is tuesday, shoulders wednesday, chest thursday, arms friday...but i do mix it up a tad and throw in abs/cardio when I can.

Sometimes its heavy, sometimes its moderate with excellent form, I try not to stay doing the same thing all the time...been doing it for about a year consistantly now...started at about 159 with 16-18% body fat...now I weigh in at about 183 with about 11-14% body fat (I'm 5' 8")...diet is fairly strict with whole grains, about 220-250 g of protein daily, at least a gallon of water, and a decent amount of carbs to make sure my glycogen stores aren't depleated. I have my cheats every now and then as well...since I'm currently training for mass and not in any competition diet, I'm a big fan of red meat.

Just to throw my .02 in body fat % ...like Jims69camaro said the water tank is the only accurate measure, everything else has a lot of variables. With everyone saying it is unhealthy to be in the 6% range, thats absolutely true. I'm not doubting the person who said theyre 6% by any means, but that has to be a very uncomfortable lifestyle...muscles must ache all the time...

Todays pro bodybuilders weigh 250+ and have a body fat in the range of 9-12% but are absolutely shredded. There is no way of measuring their total BF percentage that is accurate, due to all the intra-muscular fats and other variables, but scientifically speaking their BF % is a lot higher than most think.

04-08-2008, 06:07 AM	#57
IROCdan330 12 Second Club Join Date: Sep 2004 Location: Vineland Posts: 928 iTrader: (0)	I go 5 days a week...typically legs are monday, back is tuesday, shoulders wednesday, chest thursday, arms friday...but i do mix it up a tad and throw in abs/cardio when I can. Sometimes its heavy, sometimes its moderate with excellent form, I try not to stay doing the same thing all the time...been doing it for about a year consistantly now...started at about 159 with 16-18% body fat...now I weigh in at about 183 with about 11-14% body fat (I'm 5' 8")...diet is fairly strict with whole grains, about 220-250 g of protein daily, at least a gallon of water, and a decent amount of carbs to make sure my glycogen stores aren't depleated. I have my cheats every now and then as well...since I'm currently training for mass and not in any competition diet, I'm a big fan of red meat. Just to throw my .02 in body fat % ...like Jims69camaro said the water tank is the only accurate measure, everything else has a lot of variables. With everyone saying it is unhealthy to be in the 6% range, thats absolutely true. I'm not doubting the person who said theyre 6% by any means, but that has to be a very uncomfortable lifestyle...muscles must ache all the time... Todays pro bodybuilders weigh 250+ and have a body fat in the range of 9-12% but are absolutely shredded. There is no way of measuring their total BF percentage that is accurate, due to all the intra-muscular fats and other variables, but scientifically speaking their BF % is a lot higher than most think. __________________ 87 iroc with the usual go fast stuff heavier than your half ton.