I need a workout plan.

[Kid Steez]

I've got a modeling audition in 2 months in New York and I need a program that will get me ripped, but not over ripped. I mean I'm pretty ripped now, but because I play basketball and track most of my workouts are more endurance and core based exercises. I need something that will tone me out even more in a 2 month span. Help me out.

[P1NSTR1PEZ]

talk to legend killer

[Sparkzz]

swim

it works every part of the body..

i'm kinda skinny i do reps of leg ups ( where i lay flat on floor head down corpse position hands to my hips and just raise my legs 30 degrees for 30 seconds etc

and then i do crunches nad curls with dumbless

but yeah swimming. its the way to go lol

[JustinMeister]

Just do a define workout then. High reps lower weight. So for instance on bench you would do something along the lines of a 20, 15, 12, 10, 10

[The Legend Killer]

Originally Posted by JustinMeister

Just do a define workout then. High reps lower weight. So for instance on bench you would do something along the lines of a 20, 15, 12, 10, 10

There is no such thing as toning. This is only used a marketing ploy and can be very deceiving. You will often times hear people say I just want to get toned which is why most if not all sales people use this tactic. What I mean is people often have the misconception that if they stick to low weight high reps then they will tone up when in fact all they are really doing is building muscular endurance.

[GAMETIMEDETROIT]

^^^^^^^^ LEG IS RIGHT...I TAKE MY PERSONAL TRAINER AUDITION TOMMORROW...IF I WERE U (KID STEEZ) I WOULD DO SETS OF 6 TO 8 HEAVY WEIGHT.... IF U ARE TRYIN TO GET LIEK THE COSMETIC LOOK..JUST WANNA BE SWOLE..LOL..THEN SKIP FLAT BENCH...DO INCLINE..., BENCH, ...RUNNIN IS KEY TO MAN...GOT TO LET THOSE MUSCLUES LOOSE...MAKE SURE U DO A LOT OF RUNNIN...DRINKIN WATER...HIT MY INBOX ...IF I GOT TIME I MIGHT PUT TOGETHER SOMTHIN FOR U...

HOLLA

[The Legend Killer]

Originally Posted by GAMETIMEDETROIT

^^^^^^^^ LEG IS RIGHT...I TAKE MY PERSONAL TRAINER AUDITION TOMMORROW...IF I WERE U (KID STEEZ) I WOULD DO SETS OF 6 TO 8 HEAVY WEIGHT.... IF U ARE TRYIN TO GET LIEK THE COSMETIC LOOK..JUST WANNA BE SWOLE..LOL..THEN SKIP FLAT BENCH...DO INCLINE..., BENCH, ...RUNNIN IS KEY TO MAN...GOT TO LET THOSE MUSCLUES LOOSE...MAKE SURE U DO A LOT OF RUNNIN...DRINKIN WATER...HIT MY INBOX ...IF I GOT TIME I MIGHT PUT TOGETHER SOMTHIN FOR U...

HOLLA

He is exactly right. I couldn't have said it any better.

[the kid 910]

Im thinkin he just needs to cut weight, do cardio and weight/resistance training.

If you have a good cpu i would say download p90x on a torrent and use that.

[JustinMeister]

Originally Posted by The Legend Killer

There is no such thing as toning. This is only used a marketing ploy and can be very deceiving. You will often times hear people say I just want to get toned which is why most if not all sales people use this tactic. What I mean is people often have the misconception that if they stick to low weight high reps then they will tone up when in fact all they are really doing is building muscular endurance.

I disagree.. Anytime I want to drop weight to become more defined I immediately switch to a define workout.

If I want to get "big" I'll obviously lift lower and heavier reps. It works extremely well if you want to bulk up. The problem is, is I'm not too tall. And I started becoming more meat headish. Like one of those little guys with no neck. So I immediately stopped. Switched to the define workout that was designed by our weight training coach. I started to mix in running with the workout. It worked well. I dropped weight but I did see results. My pecks became tighter and personally is a lot healthier of a look for me in my opinion.

It's personally all genetics what workout works for you. Look at football--everyone in the league obviously lifts heavy--sets of 2-6 with heavy heavy weight. They don't look completely jacked up like you think they would. YES, I do realize there are certain players who are enormous. But what you're telling me is that, that's the only way to get big--when it's not.

[The Legend Killer]

Originally Posted by JustinMeister

I disagree.. Anytime I want to drop weight to become more defined I immediately switch to a define workout.

If I want to get "big" I'll obviously lift lower and heavier reps. It works extremely well if you want to bulk up. The problem is, is I'm not too tall. And I started becoming more meat headish. Like one of those little guys with no neck. So I immediately stopped. Switched to the define workout that was designed by our weight training coach. I started to mix in running with the workout. It worked well. I dropped weight but I did see results. My pecks became tighter and personally is a lot healthier of a look for me in my opinion.

It's personally all genetics what workout works for you. Look at football--everyone in the league obviously lifts heavy--sets of 2-6 with heavy heavy weight. They don't look completely jacked up like you think they would. YES, I do realize there are certain players who are enormous. But what you're telling me is that, that's the only way to get big--when it's not.

I’m sorry to inform you that you couldn’t be more wrong. I would also advise that you quit taking workout advice from your weight training coach. That’s the problem with the weight training coaches today they never keep up with their certifications and never read anymore than they half to. He obviously still has the mind set that the old school way works best.

First off there is no such thing as a define workout. I’m not even sure where you came up with that. So you really believe that if you want to get big you lift heavy weight for lower reps? Are you kidding me? Show me some scientific proof that lifting heavy weight using lower weights makes you bigger? I’m sorry to tell you this but it all comes down to diet. What I mean is I can take two individuals both weighing in at 200lbs and prescribe them the same identical workout along with using the same amount of sets and reps and the only difference would be is their diet. One individual will consume anywhere from 2,000-2,220 calories a day while the other individual will consume anywhere from 4,000-4,200 calories a day. Guess what the results are going to be the individual that eats 2,000-2,200 calories a day will lose anywhere between 1-2 lbs a week. The other individual eating 4,000-4,200 calories a day will gain 1-2 lbs a week. So this right here will prove your theory to be wrong and very inaccurate. I don’t care how heavy you lift and for how many reps if you’re not consuming the right amount of calories you’re simply not going to grow.

I remember prescribing a workout to an individual who wanted to shed 60lbs in 90 days and you know what I had him do? I had him do a full body workout consisting of all compound movements and absolutely no isolated movements using anywhere from 3-6 reps for 3 sets each along with a proper diet plan. I did also have him do interval training on off days for 30 minutes each. I’m proud to say we met his goal and he has kept the weight off ever since. It was the most grueling workout you can ever imagine and often times he threw up but you know what he appreciated every minute of it and still thanks when ever I see him.

By the way I’m sorry to also inform you that running does absolutely nothing in aiding in fat loss and therefore is a complete waste of time. Notice that I said fat loss and not weight loss. I’m sure this also came from your weight training coach. If you’re looking to shed body fat then switch to interval training. I will repeat running is a COMPLETE WASTE OF TIME unless of course you are training for a marathon.

I would have to assume that your strength training coach also recommends static stretching before working out right? If so he’s also wrong and should go back to school to further his education. If I’m wrong than I apologize in advance and would like to know what type of stretching is he recommending before and after your workouts if any is being performed at all?

Genetics have absolutely nothing to do with what workout works best for an individual. Like I said I can prescribe a 100 people all with the same fat loss routine and I can guarantee you that every one of those individuals ill shed body fat regardless of their genetics.

You really believe that everyone in the NFL football league lifts heavy? You couldn’t be more wrong. I have actually had the opportunity to workout with many of these athletes you speak of at Athletes Performance in Arizona and I will be the first to tell you that only a select few lift heavy and even then they still workout like the rest of the players focusing on Prehab, Movement Prep, Polymeric, Medicine Ball, Movement Skills, Strength, ESD, and Regeneration.

I’m not trying to sound like a know it all but I have to tell you that I am for more educated than most individuals when it comes to weight training and nutrition. My resume speaks for itself. Like I said before I have several friends who write for both Men’s Health and Men’s Fitness magazine not to mention a friend that has landed on the cover of Men’s Health a total of 16 times and have also had the opportunity to work out at Athletes Performance with many professional athletes. Do you know how much it would cost to work out there for that day? It’s very expensive and is not open to the public but because of my friends who write for Men’s Health and Men’s Fitness I able to workout there from time to time.

With all due respect I would stop taking advice from your weight training coach. His theory is flawed in so many ways that I can’t even begin to count.

[RussBuss]

Can you explain to me what interval training is?

[Milwaukee]

Originally Posted by RussBuss

Can you explain to me what interval training is?

Its doing something (running mostly) at a low intensity alternating with a high intensity. The best example I can give is warm up for 5 mins jogging and do some stretching and be lose and ready to work. At a track you would jog around the turns and sprint the straight aways at maybe 85-95%? LK told me about this and I forget the percentages he used....but basically w/e your sprint would be if a pitbull was chasing you, you'd be one notch below that....I mean you're still sprinting hard, just minus the life or death adrenaline rush lol.

So go around the track for 30 mins jogging the turns to catch your breath and really open up on the sprints on the straight parts. It doesnt have to be a track....the if I remember right the ratio should be 2:1 jogging:sprinting, so if you sprint for 30 secs jog for 60 secs and keep switching. I can't remember if its 2:1 or 3:1 though b/c I do the track thing. But by the end of my interval workouts its probably 3:1 b/c if you open up and don't hold back on the sprints you'll be so tired that you're glad to jog lol.

[Milwaukee]

Oh yeah LK, how should we stretch?

[dukegotgame]

man the biggest question for me is how should one realistically eat 4k calories a day. that is my biggest problem lol... ok i guess i should say i know to eat that much, it needs to be in maybe 6 small meals a day rather than a big three.. but for someone who lives on his own with limited cooking experience, how could i do this? like what types of things could i eat that would give me that many calories a day?

im open to any diet plans... lk or anyone who knows their stuff. i am already doing very good right now with my workout plans but i feel if i added a proper diet it could help me a lot. thanks