macha Posted June 18, 2014 Report Posted June 18, 2014 monday - triceps , biceps and fore arms ( also 30-45min cardio at max hear rate ) -- Watching TV tuesday - lower body ( 30-45min cardio) -- intlo walking wednesday - cardio and abs -- chapathi eating thursday - back and abs -- aapice bayata walking friday - chest , shoulders and abs -- night dinner ki going satday and sunday off ( cardio if i feel like hitting the gym ) -- sports ee sports hello kumfu master how u long time no see..
donganaaK Posted June 18, 2014 Author Report Posted June 18, 2014 Nenu recent ga start chesa bro interested in lean muscles.. so with lighter weights with maximum reps helps for develop lean muscles? any suggestions for me specially abs workouts. I hear if you stop doing workout then body blows immediately compare to those who follow heavy weights with less reps not sure just posting what i know. Can you post your diet plan as well actually lean muscle cheyatam koncham tough bro compared to bulking up ......height/weight ratio proper ga maintain chesi body fat % less than 8% ki teeskosthe perfect lean muscle vasthadi.... body doesnt bloat up because of stopping to workout , usually we tend to eat a lot while working out and many ppl continue to eat a lot even after after stopping workout , this is the main reason y ppl bloat up ... workout aapesinappudu calorie intake kuda taggisthe em problem undadu .... diet plan ante it depends from person to person bhaiyya...some ppl have high metabolism like me so i have to eat a lot to maintain the muscle .. the best plan is to replace majority of ur carbohydrates with grill chicken , include nuts , dry fruits and veggies in ur daily meal plan ... usually i eat eggs for break fast and some almonds 1-2hrs after break fast ...... internet lo research chesthe dorukuthay konni meal plans according to ur body type .vaatilini neeku convenient ga undela modify cheskovatam best method ...
donganaaK Posted June 18, 2014 Author Report Posted June 18, 2014 monday - triceps , biceps and fore arms ( also 30-45min cardio at max hear rate ) -- Watching TV tuesday - lower body ( 30-45min cardio) -- intlo walking wednesday - cardio and abs -- chapathi eating thursday - back and abs -- aapice bayata walking friday - chest , shoulders and abs -- night dinner ki going satday and sunday off ( cardio if i feel like hitting the gym ) -- sports ee sports lol best plan asala :D
macha Posted June 18, 2014 Report Posted June 18, 2014 actually lean muscle cheyatam koncham tough bro compared to bulking up ......height/weight ratio proper ga maintain chesi body fat % less than 8% ki teeskosthe perfect lean muscle vasthadi.... body doesnt bloat up because of stopping to workout , usually we tend to eat a lot while working out and many ppl continue to eat a lot even after after stopping workout , this is the main reason y ppl bloat up ... workout aapesinappudu calorie intake kuda taggisthe em problem undadu .... diet plan ante it depends from person to person bhaiyya...some ppl have high metabolism like me so i have to eat a lot to maintain the muscle .. the best plan is to replace majority of ur carbohydrates with grill chicken , include nuts , dry fruits and veggies in ur daily meal plan ... usually i eat eggs for break fast and some almonds 1-2hrs after break fast ...... internet lo research chesthe dorukuthay konni meal plans according to ur body type .vaatilini neeku convenient ga undela modify cheskovatam best method ... ne kunaa varam naku ravala ani aa devudu ne pray chyani roju ledu... I have very weak metabolism. . If I leave or eat rice or chapati I will increase 10 lbs in month ...
macha Posted June 18, 2014 Report Posted June 18, 2014 lol best plan asala :D body pulling motions same day and pushing motions different chestey best results vastaie... its proven... u need to isolate ur body muscle geoup...
donganaaK Posted June 18, 2014 Author Report Posted June 18, 2014 ne kunaa varam naku ravala ani aa devudu ne pray chyani roju ledu... I have very weak metabolism. . If I leave or eat rice or chapati I will increase 10 lbs in month ... lol 10lbs in a month is crazy , i think its genetic bhaiyya .. ma family lo andaru sannagane untaaru
Rendu Posted June 18, 2014 Report Posted June 18, 2014 actually lean muscle cheyatam koncham tough bro compared to bulking up ......height/weight ratio proper ga maintain chesi body fat % less than 8% ki teeskosthe perfect lean muscle vasthadi.... body doesnt bloat up because of stopping to workout , usually we tend to eat a lot while working out and many ppl continue to eat a lot even after after stopping workout , this is the main reason y ppl bloat up ... workout aapesinappudu calorie intake kuda taggisthe em problem undadu .... diet plan ante it depends from person to person bhaiyya...some ppl have high metabolism like me so i have to eat a lot to maintain the muscle .. the best plan is to replace majority of ur carbohydrates with grill chicken , include nuts , dry fruits and veggies in ur daily meal plan ... usually i eat eggs for break fast and some almonds 1-2hrs after break fast ...... internet lo research chesthe dorukuthay konni meal plans according to ur body type .vaatilini neeku convenient ga undela modify cheskovatam best method ... antaa bagane........... Biceps ki emi techniques bro ?? like rotation curls...........conc. curls ? Triceps ki emi techniques bro ?? like pull overs and push downs ?? how much weight are you handling rite now ??
macha Posted June 18, 2014 Report Posted June 18, 2014 antaa bagane........... Biceps ki emi techniques bro ?? like rotation curls...........conc. curls ? Triceps ki emi techniques bro ?? like pull overs and push downs ?? how much weight are you handling rite now ?? biceps and triceps aniii oooo patu kunavuu....... never concentrate single body parts its not gonaa workout.... it work only for glutes and abs for some part....
Rendu Posted June 18, 2014 Report Posted June 18, 2014 biceps and triceps aniii oooo patu kunavuu....... never concentrate single body parts its not gonaa workout.... it work only for glutes and abs for some part.... anni chesthunnanu man different routines follow aithe.....quick growth vuntundi antaagaa andhuke aduguthunnanu man Besides that Nenu weekly one muscle group work out chesthunnanu man...............Im not just concentrating on one/two muscle groups
macha Posted June 18, 2014 Report Posted June 18, 2014 anni chesthunnanu man different routines follow aithe.....quick growth vuntundi antaagaa andhuke aduguthunnanu man Besides that Nenu weekly one muscle group work out chesthunnanu man...............Im not just concentrating on one/two muscle groups ohh ok nice... :) pakka tread looo okaa routine chapa chusava?
chalakibullodu Posted June 18, 2014 Report Posted June 18, 2014 mee workout routines share cheyandi koncham , lean mass prefer chesthara leka buffed up physique ni prefer chestharo kuda mention cheyandi ,.... the following is mine .... i try to maintain a very lean mass , its easy for me because i have a high metabolism monday - triceps , biceps and fore arms ( also 30-45min cardio at max hear rate ) tuesday - lower body ( 30-45min cardio) wednesday - cardio and abs thursday - back and abs friday - chest , shoulders and abs satday and sunday off ( cardio if i feel like hitting the gym ) also, added to this diet preference chaala undi ..adi raasthe oka page avvuddi . so, lets stick to the routine for now body building.com lo unna workout routine teeskuni daanni na trainer tho discuss chesi naaku optimal ga unde laaga maarchukunna ..... I'm just curious to know what every one else is doing ... edit : mee height/weight kuda add cheyandi height/weight --- 6ft 1inch / 170lbs Nenaithe vince gironda 8X8's chesthunna.... ayyaka pump vasthundhi keka.....
dkchinnari Posted June 18, 2014 Report Posted June 18, 2014 From fb... This is what I followed for almost 5 months: Work outs only for men: Wake up at 5 am. One apple and juice apple before workout. 2 hours in the gym. 1 hour cardio and 1 hour weights. 5 to 10 mins of stretching and warm up. 20 mins treadmill 20 mins elliptical 20 mins twister 5 types of exercise for each muscle. 4 set each. Counts 25,22,20,18 respectively. Weights not to exceed 15 kgs. More counts and less weights helps build lean muscle and bring more muscle definition. Merge 2 muscle parts for faster and better results. Chest and triceps Back and biceps Shoulder and deltoids 1 full day for legs. Diet only for men: Breakfast one hour after workout: Apple, cucumber, 10 eggs white, carrot and cucumber mix juice, oats with honey, and orange. Whey optimum protein shake. Brunch at 11 am : Raw apple or any fruit. Carrot, beet root, Kellogs. Lunch at 1 pm : Rice (handful), 3 to 4 pieces of fish curry or chicken (upon availability). Some vegetable side dish. Fruit juice. Evening : Cardio or weights either of them for same duration no change in routine. One chocolate bar is good Dinner maximum before 8 pm: Chicken full alfam (my fav) Vegetable salad Mint line juice 8 hours of minimum sleep which means sleep by max 10 pm. Religiously follow the routine for 6 months for jaw dropping result.
kiladi bullodu Posted June 18, 2014 Report Posted June 18, 2014 From fb...This is what I followed for almost 5 months: Work outs only for men: Wake up at 5 am. One apple and juice apple before workout. 2 hours in the gym. 1 hour cardio and 1 hour weights. 5 to 10 mins of stretching and warm up. 20 mins treadmill 20 mins elliptical 20 mins twister 5 types of exercise for each muscle. 4 set each. Counts 25,22,20,18 respectively. Weights not to exceed 15 kgs. More counts and less weights helps build lean muscle and bring more muscle definition. Merge 2 muscle parts for faster and better results. Chest and triceps Back and biceps Shoulder and deltoids 1 full day for legs. Diet only for men: Breakfast one hour after workout: Apple, cucumber, 10 eggs white, carrot and cucumber mix juice, oats with honey, and orange. Whey optimum protein shake. Brunch at 11 am : Raw apple or any fruit. Carrot, beet root, Kellogs. Lunch at 1 pm : Rice (handful), 3 to 4 pieces of fish curry or chicken (upon availability). Some vegetable side dish. Fruit juice. Evening : Cardio or weights either of them for same duration no change in routine. One chocolate bar is good Dinner maximum before 8 pm: Chicken full alfam (my fav) Vegetable salad Mint line juice 8 hours of minimum sleep which means sleep by max 10 pm. Religiously follow the routine for 6 months for jaw dropping result. Jaw will also drop
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