anybody here has a workout regimen or diet. i used to workout with free weights back when i was 17, i did it for about 2 years or so, not to get bulky, but more to define my upper body. one thing i could never get defined were my shoulders. i did the low carb diet, but man that crap works for a while, then you just gain it back.

i actually EAT TONS AND TONS OF FOOD then go to the gym and work out fo about an hour and work out only my upper body and i wear real tight tshirts to show off my big muscular arms lol and my shoulders are way more built then they was

well, waddya know - you've hit on the exact reason for the existence of my avatar...

I run a mile once every week, and then two more days out of the week, I do sit-ups, push-ups, or sprints until I can't move. My workout plan: high school PE

i think each time we uncover a reason for you avatar, if you will, some of the white paint should come off in certain section until the face is fully revealed.

now there's a reality show!

what would we call it?

The Show That Was Immediately Canceled Because No One Watched or Cared!

Here's a routine i recently drafted for a pseudo-client:

Month 1 (Jan, May, Sep)
Power: reps = 6, 5, 4, 3, 2, 1

Month 2 (Feb, Jun, Oct)
Strength: reps = 7, 7, 7, 7, 7

Month 3 (Mar, Jul, Nov)
Muscularity: reps = 15, 12, 10, 8, 6

Month 4 (Apr, Aug, Dec)
Definition: reps = 15, 15, 15, 15, 15


Day 1: (PUSH) Chest, Shoulders, Triceps

Day 2: (LEGS) Legs

Day 3: (PULL) Back, Biceps, Rear Delts


Chest
Flat dumbbell press
45o dumbbell press

Fly machine

Shoulders
Seated barbell press
Dumbbell press
Side laterals
Front lateral

Triceps
Rope extensions
Dumbbell kickbacks

Legs
45o press

Butt blaster (or variant)
Curl
Extension
Straight leg calf raise
Bent leg (seated) calf raise

Back
Angled bar pronated grip rear
Angled bar pronated grip front
Strait bar neutral grip front
Low pulley row

Biceps
Straight bar preacher bench
Angled bar preacher bench
Dumbbell neutral grip preacher bench

Rear Delts
Rear lateral raise

i eat because im deprssed, and im depressed because i eat

Diet = chicken, fish, eggs, tofu, fresh fruits and veggies, beans, nuts and whole grains.

workout = kettle bell, push-ups, pull-ups, ab-roller, leg-lifts, skipping rope, walking, stretching
and other stuff.

what kind of whole grains?

look out for flour

Agreed. I am not a big bread eater anyhow. I enjoy brown rice, cous cous and oatmeal is good. I know it
sounds funky, but oatmeal with scrambled eggs is awesome! For cooking oil I tend to favor extra-virgin
olive oil BTW.

doesn't sound funky in the slightest

another fun mix: eggs and brown rice

Mmmm...I would have that with a side of tofu and some seaweed salad.