Workout routine to build pecs and flatten the belly?!
Question: ok so im about 180 pounds and im a dude. i play hockey and i stand 6 feet 2 inches. i want to get pecs and flatten the stomach starting from next week to the end of summer, which is about 3 1/2 months. Anyway i have a little experience in weight lifting but i mostly do it out of my garage with some barbells and a benchpressing bar. Now i need to know what would be the best way to do what i need to do. I mean do i need some strict *** eating schedule or wat. I also wanna know the times when to take whey protein. And if so what are healthy stacks for someone of my size? So yea.
Answers: ok so im about 180 pounds and im a dude. i play hockey and i stand 6 feet 2 inches. i want to get pecs and flatten the stomach starting from next week to the end of summer, which is about 3 1/2 months. Anyway i have a little experience in weight lifting but i mostly do it out of my garage with some barbells and a benchpressing bar. Now i need to know what would be the best way to do what i need to do. I mean do i need some strict *** eating schedule or wat. I also wanna know the times when to take whey protein. And if so what are healthy stacks for someone of my size? So yea.
Hey Dude,
It just so happens, all you really need is some barbells and dumbells to workout.
In your garage no problem.
You will need to change your eating habits, judging from the fact you said you needed a flatter belly.
Nutrition
Dude, first you need to ensure you are eating small, frequent ,balanced meals, through out the day.
The meals should consist of a lean form of protein, complex carb, and a healthy fat.
Frequent meals: You nedd to eat every 3 to 4 hours 5 to 6 meals a day. this will ensure your blood sugar levels are on an even keel making it easier to burn belly fat.
Balanced Meals: You must have a lean form of protein(chicken breast, turkey breast, egg whites, fish, non- fat cottage cheese, non-fat yogurt, whey protein, lean red meat, string cheese. Complex Carbohydrates( Oatmeal, brown rice, whole grain bread, vegetables, fruit, whole wheat pasta, yams, whole grain cereal. Healthy fats( nuts- almonds, walnuts, macademia nuts, unshelled sunflower seeds, olive oil, peanut butter, 1/2 avocado, pecans.
Protein Requirements
I suggest a gram of protein per pound of body weight. Some will say that;s too much others not enough, I think it is a great starting point for you especially since you are an athlete who is trying to put on muscle and inprove performance simultaneously. Consuming protein ensures you will put muscle on and also burn fat. Protein is more difficult for the body to digest. In actuality the body uses energy to digest protein which will aid in increasing metabolism and ultimately burn more belly fat.
Take your whey protein after workouts and the beginning of the day.
Workouts
Here are two high intensity workouts that will help burn body fat as well as build muscle.
Workout#1 Perform workout 25 minutes rest 1 minute between rounds
Workout #2 Perform workout 30 minutes 10 reps each exercise. see how many rounds you can complete . Always use good form.
Workout#1
Dips (15reps)
up downs (15 reps)
side lunges (15 ea. leg)
jump rope (100jumps)
barbell rows (15 reps)
Workout #2
Clap pushups
Dumbbell squats
pull ups
Dumbbell snatch
barbell deadlift
If you need any more help or want to check out some video's go to http://www.premier-sport-fitness.com and download a free 4 week fat burning muscle building video.
Hope this helps
Eric Bonilla