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Training program Please help!15722

Douze private msg quote post Address this user
Hey guys!!

Planning to cut with this program till I'm down to 18% body fat. Then change to some sort of bulking I guess.

I'm 5'6", 124 lbs, I think ~23% body fat

Goal: 117 lbs, 17% bf
Food: 1600 cals/day, 5 meals/day.
Macros: p40% c30% f20%
Supplements: Whey, Multivitamin

Please check my routine. Hope you can help me with the following:

1. Come up with 3 Triceps and 3 Biceps excercies
2. Does my 4 back excercises make a complete work out for the back? I don't wanna add more rather change. Trying to stick to 60min sessions.
3. My leg days complete?
4. Which supplements do you recomend? What are the most crucial? I want to take as little as possible! I also eat a lot of salmon, chia seeds and avocado, do I still need to take omega3?

I know I don't have chest and arms days, but they get trashed in my HIIT sessions when doing push ups, burpees dive bombers etc...

Please help! Thank thank thank you so much!!
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Douze private msg quote post Address this user

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Douze private msg quote post Address this user

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THE GODFATHER wannabemuscular private msg quote post Address this user
Quote:
Originally Posted by Douze

Macros: p40% c30% f20%




Do you even math bro?
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Salokin private msg quote post Address this user
Hi Douze,
Personally, i'd move that deadlift session to my back day and replace it with straight leg deadlift on leg day.

Close grip bench would be good for a tricep exercise that also includes a little bit of work on the pectorals.

Chin-ups/pull downs will work your biceps and your back.
Good 'ol barbell or dumbbell curls work great for the biceps too.

I wouldn't worry about supplements much at this stage in your lifting. Just work as hard as you can and eat.
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Douze private msg quote post Address this user
Quote:
Originally Posted by wannabemuscular
Quote:
Originally Posted by Douze

Macros: p40% c30% f20%


Do you even math bro?


Hhahaha! LOL of course do maths! The last 10% are reserved for things such as Emulugators, MSGs, Wood, Aspartam etc... :P

No I meant 50 30 20, or should I go 40 30 30 ?
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The Dark
Knight
eknight private msg quote post Address this user
This is why I asked if you read the FAQ. Literally everything you've asked about is in there. -3X
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THE GODFATHER wannabemuscular private msg quote post Address this user
In one of the other threads you said you didn't want to build your arms. I'm not saying to not work them, but you don't really need to do direct arm work. They get worked when you do your back pulling moves. Also, what about Chest and Shoulders?
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Douze private msg quote post Address this user
@eknight Oh.. you again.. ok fine
@MikeW help me delete my profile and posts.

Thanks in advance!

Cheers
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Douze private msg quote post Address this user
@wannabemuscular Ok cool, so then I don'thave to do triceps and biceps? Awesome! I prefer no choulders more and chest. But I feel chest, I feel them burn when I do push ups.
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Trev182 private msg quote post Address this user
FAQ is there for a reason...

Since it will give you a good few routines that you can try out...which after reading your routine, id recommend over it...

Also saves alot of questions.
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The Dark
Knight
eknight private msg quote post Address this user
I don't understand why you feel like we should spoon feed you the information when it's right there available to you and you're either too petulant or too lazy to read it. How does that make me the bad guy? Many members spent lots of time compiling the information and Mike put it in a sticky so it's right there at the top and always available. Don't yoh think it's kinda shitty to piss on all of that because you can't be bothered to read it?

Are you sure you're not Emily? -3X
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THE GODFATHER wannabemuscular private msg quote post Address this user
@eknight I think she was kidding dude.

But yeah, @Douze definitely check out the FAQ. It is loaded with all the basic info you need. Once you've gone through all that, if you still have questions, or need clarification, feel free to ask.
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Douze private msg quote post Address this user
Oh my GOD Guys... Take it easy! Please
You guys are really absolute and agressive. I didn't piss on anything?

I read the FAQ, I was more looking for recomendations as in taste and brands etc... from people who doesn't wanna sell.
Then I wanted some input on my program, didn't find that in the FAQ. But anyway...

This is such a complicated forum. No I wasn't kidding. I wrote
mikeW. I'm so sorry for engaging you guys.
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Salokin private msg quote post Address this user
I'm gonna go out on a limb and say that EK and Douze should just stay away from each other's threads.
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THE GODFATHER wannabemuscular private msg quote post Address this user
@Douze Well I stand corrected. Maybe you're a bit too sensitive.
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The Dark
Knight
eknight private msg quote post Address this user
@wannabemuscular this didn't sound like she was kidding. And remember- she blasted me earlier for advising someone to use the FAQ. This post reeks of a certain former member who did the same thing

Quote:
Originally Posted by Douze
@eknight Oh.. you again.. ok fine
@MikeW help me delete my profile and posts.

Thanks in advance!

Cheers


OP your macros are a mess. That topic was covered in the FAQ. The questions about your program- and programming in general- also covered there. There's nothing complicated about this. If you read the thread, you'd have those answers already. And I also addressed the issue of your program in another post. In terms of omegas, I'd still take fish oil because the 3's in chia and avocado are not the correct kind of 3's (they're mostly ALA if I recall). -3X
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Trev182 private msg quote post Address this user
Quote:
Originally Posted by Douze
Oh my GOD Guys... Take it easy! Please
You guys are really absolute and agressive. I didn't piss on anything?

I read the FAQ, I was more looking for recomendations as in taste and brands etc... from people who doesn't wanna sell.
Then I wanted some input on my program, didn't find that in the FAQ. But anyway...

This is such a complicated forum. No I wasn't kidding. I wrote
mikeW. I'm so sorry for engaging you guys.


Supplements i use fish oils, multi vit, whey protein and creatine, all from myprotein. No idea if you can get that in sweden.

Youre being a bit too sensitive and giving back answers with attitude which arent helping.

Its not a complicated forum, this is one of the easiest forums to use i have came across.

Id read the FAQ again as it will no doubt help.
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THE GODFATHER wannabemuscular private msg quote post Address this user
Quote:
Originally Posted by Douze
Oh my GOD Guys... Take it easy! Please
You guys are really absolute and agressive. I didn't piss on anything?

I read the FAQ, I was more looking for recomendations as in taste and brands etc... from people who doesn't wanna sell.
Then I wanted some input on my program, didn't find that in the FAQ. But anyway...

This is such a complicated forum. No I wasn't kidding. I wrote
mikeW. I'm so sorry for engaging you guys.


Don't worry too much about supps. Find a reputable brand and find a value that fits your budget. I personally don't care too much about taste of my protein powders cause I usually mix them with stuff. I typically go with basic chocolate, vanilla, strawberry cause they're the most versatile for mixing.

Try to get your protein from whole foods and only use a powder if you fall short.

My staples are:
Multi Vitamin
Fish Oil (high EPA/DHA content)
Vit C
Vit D
Protein powder
Creatine

I already gave you my thoughts on your program above.

Hope you stick around.
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leanr0x private msg quote post Address this user
using:
esn designer whey which is the cheapest whey for me
fish oil from muscle pharm and like @eknight said, this is necessary
multi vitamin from life extension the cheap variation (2 a day)
plus doctor recommendet me some vitamin c which i got from the chemist shop
and bcaa from olimp when i train on a empty stomach
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TimmothyGen private msg quote post Address this user
@eknight Emily oh I remember those pictures
This is the best forum there is... Now if you want a real aggressive one try out bb forums.
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THE GODFATHER wannabemuscular private msg quote post Address this user
@Douze is gone guys. Another newcomer driven away ....
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