My Gym brothers, I am in need of help (a work out regime)

[WaveGang]

Heres my story

started out 6'2 242lbs. no muscle, just

since February I got down to 203lbs. . I been putting in work, went from 1-2 pullups/tricep dips max to 4 sets of 10 reps.

Where I fukked up is I didnt change my workout plan and my metabolism has sped up, and I've been finding it hard to gain muscle,really push to the extreme. I've just been floating around that 200lbs mark.

This is me atm

Spoiler

Now I'm going on holiday in 6 weeks.... A party holiday where the bishes gonna be A1


I need a work out plan/regime to get me looking ripped and cut in 6 weeks... Point me in the right direction brehs

Tryna ultimately get to something like this

Daps for everyone, much appreciated.

 

[Serious]

Doing any deadlifts or squats?

How often do you work out?

What do you typically eat over a 24 hour period?

And describe to me how you go about doing your pull-ups....

 

[WaveGang]

Doing any deadlifts or squats?

No deadlifts .... I squat once a week, do legs twice a week

How often do you work out?

4 days a week

What do you typically eat over a 24 hour period?

Oats, orange, water....... peanuts, fish, rice...... tuna, chicken, rice

And describe to me how you go about doing your pull-ups....

close grip pull ups, 4 sets 10. My form isn't the best. Started on wide grip pull ups, read on a thread in this section to hold the position to gain endurance. completed 3 sets of 3 yday... couldn't do 1rep last month

 

[Serious]

Well there you go, you want to look like a beast, then you need to train like one.

Up your squat to 2 or 3 times a week.

Start deadlifting once or twice a week(space it out).

Start doing double overhand pull- ups and throw the chinups to the bushes.

Oh yeah and a rule of thumb, heavy weight low reps....

 

[Software]

Heres my story

started out 6'2 242lbs. no muscle, just

since February I got down to 203lbs. . I been putting in work, went from 1-2 pullups/tricep dips max to 4 sets of 10 reps.

Where I fukked up is I didnt change my workout plan and my metabolism has sped up, and I've been finding it hard to gain muscle,really push to the extreme. I've just been floating around that 200lbs mark.

This is me atm

Spoiler

Now I'm going on holiday in 6 weeks.... A party holiday where the bishes gonna be A1


I need a work out plan/regime to get me looking ripped and cut in 6 weeks... Point me in the right direction brehs

Tryna ultimately get to something like this

Daps for everyone, much appreciated.

Do this and you will be swole in upper body:
http://www.bodybuildingworld.com/vol15_3/bench_press_advanced.html

But besides that just do what @Otherwise said also you gonna have to workout out 5 days a week instead of four.
Get enough protein and calories and you should be good to go.

 

[WaveGang]

Well there you go, you want to look like a beast, then you need to train like one.

Up your squat to 2 or 3 times a week.

Start deadlifting once or twice a week(space it out).

Start doing double overhand pull- ups and throw the chinups to the bushes.

Oh yeah and a rule of thumb, heavy weight low reps....

Do this and you will be swole in upper body:
http://www.bodybuildingworld.com/vol15_3/bench_press_advanced.html

But besides that just do what @Otherwise said also you gonna have to workout out 5 days a week instead of four.
Get enough protein and calories and you should be good to go.

Appreciate the replied brehs

I got into the dead lifts yday after reading your post, I felt that burn in the hamstrings.. felt good. Gonna focus on the double o.h pull ups.

@The_Computer I'm solo dolo in the gym, no one to spot me. I'm tryna be optimistic, but i feel like thats my biggest obstacle in getting my bench press weight up... any tips on that?

also is it worth buying another tub of protein ?

 

[Software]

Appreciate the replied brehs

I got into the dead lifts yday after reading your post, I felt that burn in the hamstrings.. felt good. Gonna focus on the double o.h pull ups.

@The_Computer I'm solo dolo in the gym, no one to spot me. I'm tryna be optimistic, but i feel like thats my biggest obstacle in getting my bench press weight up... any tips on that?

also is it worth buying another tub of protein ?

You solo in the gym by yourself or solo because you workout by yourself but other people are around you? If it's the latter just ask someone who is standing around to spot you breh, unless they are a total piece of shyt they should be able to spot you for a few reps. Also you don't even need a spotter really except on the hard day of the workout and sometimes the medium day.

 

[WaveGang]

@The_Computer @Serious my body fat% must be 15-18% tryna get that down, to a nice range and also tryna gain 4-7lbs of muscle

would you guys advise cardio?

 

[Software]

@The_Computer @Serious my body fat% must be 15-18% tryna get that down, to a nice range and also tryna gain 4-7lbs of muscle

would you guys advise cardio?

You can't lower body fat and gain 4-7lbs of muscle, its either one or the other. Considering you doing this for this at the moment for the bytches at this party you going to (even though you don't really need muscles to get bytches) try and lower your body fat while also lifting the weights you may not gain as much muscle but you will look shredded and bytches love that shyt. You can do cardio if you want preferably something like 400m or 200m sprints like 10 of those on your non lifitng days cuz that shyt burns fat faster and its more fun to do, plus you get the bonus of become faster (helps if you play any pick up sports like basketball or football, nikkas not gonna be able to stop you on defense). The cardio isn't necessary tho you just need to eat under your required caloric intake for a few weeks for fat loss.

http://www.freedieting.com/tools/calorie_calculator.htm <---- calculate your needed calories then eat about 100-200 calories below that.
Make sure most of your calories come from protein and a few carbs so you can get through your workouts and you'll have all the bytches at the party starin in no time.

 

[Brandsdale]

The Rock's Hercules routine actually pretty dope. I've started it a couple weeks ago but I stopped. As long as you eat accordingly the gains will come in beautfully.

 

[WaveGang]

@The_Computer thanks bruh

@Biggums I took the arm workout from there... wooo im feeling it

Weight: 92.2kg
Height: 6'2
Body Fat %: 16.5
Body Fat Mass: 15.2kg

Any thoughts?

 

[Bledswole]

Ima keep it 100, you not gonna get that physique you aiming for in 6 weeks fam,but you def can build some quality size in 6 weeks if you go dumb hard and everything on point. Lifting and getting a good/great physique takes alot of time.

 

[WaveGang]

Ima keep it 100, you not gonna get that physique you aiming for in 6 weeks fam,but you def can build some quality size in 6 weeks if you go dumb hard and everything on point. Lifting and getting a good/great physique takes alot of time.

Wish I could allow myself to think like that

impossible is nothing

 

[Bledswole]

Wish I could allow myself to think like that

impossible is nothing

Nah fam see im not tryna shyt on nobodys goals or nothing,but when it come to lifting these weights and sculpting that body,shyt is not something you can just wake up and do this shyt takes hella time my nikka,unless you get on them roids.

Im jus keeping it 100, I dont want yo hopes to get mad high then in 6 weeks you dont look how you want and then quit lifting all together. Just bein honest

 

[WaveGang]

Nah fam see im not tryna shyt on nobodys goals or nothing,but when it come to lifting these weights and sculpting that body,shyt is not something you can just wake up and do this shyt takes hella time my nikka,unless you get on them roids.

Im jus keeping it 100, I dont want yo hopes to get mad high then in 6 weeks you dont look how you want and then quit lifting all together. Just bein honest

I feel you bruh

I been on this journey for 6 months now, come a long way. Aint no turning back , aslong as I gave 110% Imma be happy.