Overall Health - No Supplements

  1. Overall Health - No Supplements

    I'm 6'4 230 pounds and have been working out for about a year now. I am no where near ripped and in fact my abs and legs are quite fat. I am looking for advice and the best food choices/workout routines to rid myself of excess fat while gaining a good amount of muscle. Currently at the gym my workout goes as follows:

    Monday: Chest: 3 sets of 10 reps on Incline dumbbell, flat bench, butterfly machine and decline dumbbell. Sometimes my partner and i switch it up and do incline bar and decline bar with flat bench dumbbell. But not very often.
    Tuesday: Back: 3 sets of 10 reps on T bar, assisted pull ups, pull downs (machine) and seated row back.
    Wednesday: Shoulder: 3 sets of 10 reps on Shoulder press Dumbbells. Front Cable Raise, seated side raises and reverse butterfly on the machine.
    Thursday: Bi's and Tri's: For bi's usually we just do easy bar then cable curls, then dumbbell curls. tri's i do easy bar, cable pull down, behind the head dumbbell lifts.

    Pretty horrible...

    As for a diet I really don't have one. I stay away from fast food and try to eat things that just make sense and stay away from alot of greasy foods.

    I'm pretty new to all of this and a simple link to a good routine for fat loss and a plain diet for fat loss would be a huge help. While in the gym I do go very hard.


  2. too tired to post a diet for you so here is my current one, it will give you a good idea of correct foods choices..

    Check/Rate my Diet

    also maybe try this for training plan

    The Ectomorph Workout

  3. Did you see that guy's acid washed cut off jeans shorts in the picture of the james chan article? Awesome.......

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