Please HELP a brother bodybuilder!!!!!

[rondog]

Hello

Can anyone help me with a routine or some pointers on how to lean up? I am a big guy have muscle but need to lean down and get some definition!!! Ive tried numerous ways from dieting and from fat burners etc. Also any supplements out there that help burn abdominal fat? Please let me know some of your secrets to help a brother bodybuilder out.

Also I cant seem to get the tear drop effect on my shoulders :mad: I have tried very hard and worked out very hard to get the tear drop look on my shoulder, to the point where I think Ive over worked them and now my rotator cuff hurt. Any suggestions on how to blow up the shoulders and lean the shoulders down to get the tear drop or rain drop effect?

[bradshaver]

Hey there,
If your looking to lean down, diet is key! Start your day with a good wholesome breakfast. that includes some protein, carbs, fat and fiber. make sure your eating more smaller meals throughout the day. try eating your 3 standard meals with 2 snakes between them. snacks can include things like a spinach salad with a can of tuna on top and maybe some cranberries and low fat cottage cheese on top with light dressing. If theres one thing to keep in mind, its planing and preparing your meals ahead of time so you can control what you eat cause we all know once we get hungry and theres theres nothing healthy to eat, desperate time call for desperate measures and we usually grab whatever is convenient at the time (McDics) lol. If you can do all that and throw a couple of lean protein shakes in the mix, your laughing.
As for a training program, its important to have a high intensity workout to keep your heart rate up. Try not to do weight training and cardio on the same days cause this will just end up to be counter productive against your strength gains. Rather, do cardio and resistance training on separate days. Try incorporating circuit training into your weight training or super-setting your exercises. More studies show that high intensity resistance training that maintains an elevated HR is more effective at burning fat cause it recruits more muscle activation which burns more fat. However, it is still good to do cardio to obtain optimal cardiovascular endurance and stamina. Hope this helps:)

[bradshaver]

Hey here's a 12 week program that I came up with that worked for me last summer. I went form 215 to 193 and I got really cut. You can try it and modify it if you want.

WEEK 1 WEEK 2 WEEK 3
MONDAY
Squats (1) 5 of 5
Dead lifts (2) 5 of 5
Standing calf raise (3) 5 of 10
Leg raises (2) 5 of 10
Incline situps (1) 4 of 10-20
Cruches on ball (3) 4 of 10-20
TUESDAY
Incline barbell bench press (1) 5 of 5
Seated dumbell shoulder press (2) 5 of 8
Bicep cable curls (low pulley) (3) 5 of 10
Tricep pushdowns (straight bar) (3) 5 of 10
Bentover dumbell lateral raises (1) 4 of 10-15
Hanging side-kicks (2) 4 of 20-25
THURSDAY
Leg press (1) 4 of 15
Leg curls (3) 4 of 15
Wide grip pulldowns (1) 4 of 15
Hyperextensions (2) 4 of 10
Pulldown ab crunches (2) 4 of 15
Knee strikes toward ball (3) 4 of 15
FRIDAY
Incline dumbell bench press (1) 4 of 10
Dumbell side lateral raises (1) 4 of 10
Bicep dumbell curls (2) 4 of 12
Tricep pushdowns (rope) (2) 4 of 12
Barbell upright rows (3) 4 of 15
Slastic/cable twists (3) 4 of 20-25

WEEK 4 WEEK 5 WEEK 6
MONDAY
Bentover barbell rows (1) 5 of 8
Barbell shoulder shrugs (1) 5 of 10
Leg extensions (2) 5 of 10
Leg curls (2) 5 of 10
Seated calf raise (3) 5 of 10
Incline situps (3) 3 of 10-20

TUESDAY
Decline barbell bench press (1) 5 of 5
Seated barbell shoulder press (3) 5 of 8
Preacher barbell curls (2) 5 of 10
Lying tricep extensions (2) 5 of 10
Cable upright rows (1) 3 of 15
Bentover side crunches (3)
THURSDAY
Hack squat (1) 4 of 15
Stiff leg dead lifts (1) 4 of 15
Seated cable rows (2) 4 of 15
Leg raises (2) 4 of 12
Crunches on ball (3) 4 of 25+
Reactive step-up (3) 4 0f 12
FRIDAY
Flat dumbell bench press (1) 4 of 10
Dumbell front lateral raises (2) 4 of 10
Bicep barbell curls (3) 4 of 12
Tricep pushdowns (3) 4 of 12
Close grip pulldowns (1) 4 of 15
Barbell bus-driver rotation (2) 4 of 12
WEEK 7 WEEK 8 WEEK 9
MONDAY
Squats (1) 5 of 5
Partial dead lifts (1) 5 of 5
Chin ups (2) 4 of ???
Pulldown ab crunches (2) 5 of 10
Leg raises (3) 5 of 10
Single standing calf raises (3) 5 of 10
TUESDAY
Flat barbell bench press (1) 5 of 5
Bentover dumbell lateral raises (2) 4 of 10
Dumbell side lateral raises (1) 4 of 10
Dumbell front lateral raises (2) 4 of 10
Bicep cable curls (3) 5 of 10
Tricep pushdowns (3) 5 of 10

THURSDAY
Hack squat (1) 5 of 10
Leg press (2) 4 of 15
Chest supported row (1) 4 of 10
Hyper extensions (3) 4 of 10
Pulldown ab crunches (2) 4 of 15
Hanging side-kicks (3) 4 of 20-25
FRIDAY
Dumbell benchpress on ball (1) 4 of 10
Dumbell shoulder press on ball (1) 4 of 10
EZ bar bicep curls (2) 4 of 12
One arm over head dumbell ext. (2) 4 of 12
One arm dumbell rows (3) 3 of 15
Crunches on ball (3) 4 of 20-25
WEEK 10 WEEK 11 WEEK 12
MONDAY
Leg press (1) 5 of 5
Stiff leg dead lifts (1) 5 of 5
Wide grip pulldowns (2) 4 of 10
Incline situps (2) 5 of 15
Leg raises (3) 5 of 15
Pushup and row combination (3) 5 of 15
TUESDAY
Dips (1) 5 of 10-15
Chin ups (2) 4 of 10-15
Side lateral raises (2) 4 of 10
Seated barbell shoulder press (1) 4 of 10
Bicep dumbell preacher curls (3) 5 of 10
Tricep pushdowns (3) 5 of 10
Knee strikes toward ball (optional) 4 of 20-25
THURSDAY
Squats (1) 4 of 15
Leg curls (2) 4 of 15
Leg extensions (2) 4 of 15
Seated cable rows (3) 4 of 10
Standing calf raise (1) 4 of 10
Pulldown ab crunches (3) 4 of 15
FRIDAY
Pushups with feet on ball (1) 4 of 10-15
Seated dumbell shoulder press (1) 4 of 10
Standing one arm dumbell curls (2) 4 of 12
One arm overhead dumbell ext. (2) 4 of 12
Close grip pulldowns (3) 4 of 15
Reverse ab crunches (3) 4 of 20-25

[bradshaver]

I forgot to mention that for each week you need to superset each exercise with the corresponding number. Ex. (1) and (1), (2) and (2), etc...