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Posted at October 11, 2006, 9:34 pm: I've been working out rather incosistently (few months on, few months off) all through highschool and my first year of college. The long-term result of this has been pretty successful, going from 5'9" 207 as a sopphmore in highschool to 6'1" 190 today as a 2nd year college student at Cal Poly. This is still a bit too fat for me - im probably around 20% bf, and don't have the highest lifts. I'm rushing a fraternity this quarter (delta chi), have started to turn my grades around (was on probation 2nd quarter of last year but jumped to a 2.7), and now live off campus. I figure, hey, my life has been turning for the better this much already, why not do the same for my body? This isnt the only reason to get into great shape, though. My father has had 2 major heart surgeries in his life and is currently rigged up with a pacemaker, and heart disease runs in my family. I already have high LDL and a heart murmur. I NEED to get into shape to get on the right track for the rest of my life. I was also just prescribed a benzo for anxiety problems, and with that said, I will be staying away from alcohol altogether for the next few months. Had an accidental mix of the two a few nights ago, and it was quite a scare. Don't want to end up like a dead rockstar. Anywho, down to the actual program. Being on campus for much of the day and sharing groceries with 3 other roommates can make buying all health-conscious food tough, but I'm managing. My diet consists mainly of boneless skinless chicken breasts (thank god for costco next door ), whole wheat breads, skim milk, and occasionally the roommates make pasta. Cereal and milk in the morning, and if i must eat on campus, grilled chick-fil-a sandwiches, fruit, and the occasional jamba juice. Not much supplementation as of now...I left all of my protein and creatine back at home. Until I get those back, the muscle retention will have to be au natural. I do have some ephedrine here, so i take a 25mg/200mg EC stack before my fasted morning cardio. Anyways, heres what a basic weekly schedule looks like. Day 1: Chest/Shoulders 4-5 sets DB press 2 sets DB flies 2 sets cable crossovers 2 sets incline press 2 sets military press 2 sets shrugs may throw in a few tricep sets if done in under 40 minutes and they arent too fatigued already. Day 2: Morning Cardio (30-45 min 75%-80% Max HR) Day 3: Back/abs 4-5 sets deadlifts 2 sets Pulldowns (cant do too many pullups yet :x) 2 sets DB rows 2 sets hypers 2 bicep sets 2 heavy ab sets (medicine ball decline usually) Day 4: Morning Cardio Day 5: Legs/forearms 5 sets squats 2 sets leg extensions 2 sets leg curls 2 sets calf raises 2 sets wrist curls and maybe a few minutes of biking at the end. Day 6: Morning Cardio Rinse and repeat. Today fell into Day 2 of the program (been through it a few times already, just starting to journal). Woke up 2 hours before class, gym shorts already on, popped the E and C, browsed forums/checked mail for a while, then hit my apartment complex's cardio room (VERY convenient, btw). Jumped on the elliptical first, but legs were still feeling pretty damn sore from a leg workout a few days ago. Switched over to the exercise bike and put out a good 30 minutes. Not bad for my first cardio session. Followed that up with some milk, lean ham, and wheat bread (9 AM). Showered, went to class for a couple hours, and picked up a snack during my 12-1 break: diet soda and an apple. ~2:30, hit up the food court, got a grilled chicken sandwcih from chicfila and a nonfat yoplait yogurt. Solid day for nutrition, until 6: couple of tri-tip sandwiches :x I had to, it was the first rush event, AND it was free! I'll probably finish off the night with a lil wheat bread and PB. Will report back tomorrow Original of the message was taken from http://forum.bodybuilding.com/ Other Topics of Body Building:Curtis Schultz - Want A Cup Of Coffee? See What Coffee Can Do For Your Training!Pics of me (bulking 3 weeks w/ Derek) JUST GOT DUMPED, now I am going to get ripped LOG i dont feel any different Questions I need answers to, Please!! 100 push ups and 100 sit ups a night...AMAZING RESULTS!! Eight more reasons why you’re not growing Push/pull cycle a few questions I need to lose bf% around the waist What in place can compare to Xfactor Purple-K or Kre-Alkalyn 1500? What happens after....? 291.5 lb barbell overhead tricep press :) Charlie Poole in Transformation 2002 Hard gaining arms. who is this BBer? "reps" X-Factor plus Leukic or Anator beneficial? side affects? World Harris Looking for Bodybuilding Comps. Dymatize Energized Xpand Sludge E. coli in salads Hands down best Chest Exercises? ATG Squat Reps Poll: Do you plan your diet daily or just guesstimate? 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