I need a training schedule, program and diet

Ok guys. :) I measured everything about my body and it seems that my body would look like brad pitt's if i follow a good diet program and also training. and on another forum like that, one man has said me that i should train in this program:
Monday: Shoulder Training: " Dumbell shoulder press 12-10-8, sidewards opening with dumbells 10-10-10, upright rows 10-10-10
Back Arm Training: " close-grip 12-10-8, benc press 12-10-8, push down 12-12-12,

Tuesday: Chest Training, Front Arm Training: Barbell Curl and Preacher Curls.
Thursday:Shoulder and back arm training again. the same
Friday: chest and front arm training again.
Note: I should do all the training programs for 3 sets. not more than 3 sets.
Also he said that the training time shouldn't be more than 45 minutes or my muscles can be harmed.
And also he said some things about diet too. And he suggested me to use carbonhidrat powder(after training) and protein powder(before training)
I will write the diets later....
So is it enough to become Brad Pitt's body type of Fight Club? As i said, i'm suitable to do it and my best treasure is my determination and belief.(wow i feel myself like a genious :) )
today, everybody would like to have a body of him. Really? they know it is hard because brad pitt's body type is really different. He is normal tall(183cm) and also he doesn't seem so big he looks like thin but muscled thin. :) Or the illusion of our eyes. It is because he doesn't have any fat in his body. And i would like to learn his secret about this. So at this point i would like to share and want help from anybody. You will not only help me or share your knowledge with me, we will share everything with people who wants to know and who afraids to ask. :)
pheeew.... i finished writing finally :) So now are you with me or not? :)
 
Take abear's advice and do mostly compound exercises and of course a good diet. The above workout has no leg work, therefor I don't like it lol. Try these... bench press, military press, squat, deadlift, and bent over rows....that's all you need buddy
 
hmm. yeah you are right the leg is completely forbidden but isn't cycling or running enough? if i do these other leg exercies, is there possibility of shortening legs?(yeah a silly question i know lool)
 
Cycling and running are not good ways to improve leg strength. EliteMarine means that the workout you posted is not good because it utilizes mostly isolation exercises, not compound exercises like kca13 mentioned.
 
EliteMarine said:
Yeah, that workouts not too good... :(
Click to expand...
LoL I couldn't of said it nicer.. Search this forum, I know for a fact Allen has posted an excelent compound routine, although it was several months ago. But many people since then have posted great routines..
 
hmmm. i should try to find about this compound exercises. :) And also i think "shuttle" is important for stomach muscles. and it should be done everyday too.
 
This is my routein. Got help from people. Very good, I think. Might want to try it.

+Monday (Legs)
-Squats
-lunges
-sprints
-calf raises
-leg curls
-leg raises

+Tuesday (Cardio and abs)
-Running
-Burpees
-Weighted Situps

+Wednesday (Cardio and abs)
-Running
-Burpees
-Weighted Situps

+Thursday (Pecs)
-Bench press
-Incline bench press
-dips
-dumbell flys

+Friday (Back and bicepts)
-Chin/Pull ups
-deadlifts
-bent over rows
-hammer curls
-concentration curls
-Prone incline curls
-Preacher curls

+Saturday (REST)
-REST!!!

+Sunday (Shoulders and Tris)
-Close grip bench press
-lying tricept extention
-Tricept extention
-Behind neck press
-Arnold press
-Upright row
-Rear delt row
-Skull crusher
 
Thanks so much for a program like that. it can be suitable. :) But i hope that i don't look like very big after regularly doing it by 1 year. :)
 
no problem. well, thats kind of a "getting big" routein. But I would really go for it. If you dont eat alot, you cant get too big.. i dont think. im no geneous at fitness though.
 
yeah but also doing "shuttle" is very important for stomach muscles. :). And also training time shouldn't be more than 45 min. right?.
i'm now 63 kg and as i said i am 181-182cm long. so i think to be fairly, i think i should be at least 75-80kg. right?
oh! and also my friend said that i should take at least 120-130gr. protein
and also before sleeping, drinking a 500ml. milk can make your muscles fit
and also i should take C vitamin so much too. He suggested me some vitamin pills. (I don't want to write their trademarks. (Because some people can get annoyed to me because of doing the trademark's advertisement)......... Anyway...
Oh one last question too: may i add swimming in the olympic pool to this training program too? And which muscles work when swimming in the pool? :)
 
kca13 said:
Take abear's advice and do mostly compound exercises and of course a good diet. The above workout has no leg work, therefor I don't like it lol. Try these... bench press, military press, squat, deadlift, and bent over rows....that's all you need buddy
Click to expand...


i am a women looking to gain some lean muscle mass and improve the overall tone/strength of my body. my current routine is

(with weights)
Bench Press 3 X 12
Laterals 3 X 12
One Arm Rows 3 X 12
Tricep Extensions 3 X 12
Bicep Curls 3 X 12
Squats 3 X 12
Lunges 3 X 12

(without weights)
Calf Raises 3 X 25
Crunches 3 X 25

but i would like it if i was doing more compact exercises, since ive got some isolations in the arms etc.

do you think the routine you suggested would be fine for me too?

thanks
 
EliteMarine -
This guy is a begginer and your program is not for begginers, or advanced people acctually cos its pretty bad.
You may want to re-write that, the set up is pretty bad.

why do you have 6 bicep exercises on friday?

why are you working your abs 2days in a row, but no other core muscles (apart from dead lift)

Sunday is very bad, I hope the exercises are not in order. If they are then you are 1, lying or 2, not working out very hard at all
 
Are you saying you can't look ripped and be strong? Not true. Being ripped or looking like Brad Pitt in that movie is a combination of having developed muscles and very low body fat %. Low body fat % doesn't mean that you have no strength. And, if a body like his is so easy to come by, there would be a whole lot more people walking around looking like that.
 
pw23 said:
Are you saying you can't look ripped and be strong? Not true. Being ripped or looking like Brad Pitt in that movie is a combination of having developed muscles and very low body fat %. Low body fat % doesn't mean that you have no strength. And, if a body like his is so easy to come by, there would be a whole lot more people walking around looking like that.
Click to expand...
if you're referring to me, i never said you cant look ripped and be strong. the brad pitt look is 12" arms, a sixpack and a tan. he isnt ripped or strong or huge or anything. i see his bodytype all the time because it is easy to come by. theres a ton of teenage boys around with his bodytype because it doesnt take much effort. get cut and get a tan and there you go

one big thing that tips it off is the legs. they have no legs, like that john basedow dude on the fitness made simple commercials. they just train arms and chest. we call them tank top bodybuilders. :)
 
slickzchik said:
i am a women looking to gain some lean muscle mass and improve the overall tone/strength of my body. my current routine is

(with weights)
Bench Press 3 X 12
Laterals 3 X 12
One Arm Rows 3 X 12
Tricep Extensions 3 X 12
Bicep Curls 3 X 12
Squats 3 X 12
Lunges 3 X 12

(without weights)
Calf Raises 3 X 25
Crunches 3 X 25

but i would like it if i was doing more compact exercises, since ive got some isolations in the arms etc.

do you think the routine you suggested would be fine for me too?

thanks
Click to expand...
It's been working good for me so far, but I'm no expert. You may want to make a new thread if you want better information. I usually do squat,bench,deadlift,military press, and then rows in that order. Wouldn't hurt to try it for a few weeks, see how it works out for you
 
manofkent said:
EliteMarine -
This guy is a begginer and your program is not for begginers, or advanced people acctually cos its pretty bad.
You may want to re-write that, the set up is pretty bad.

why do you have 6 bicep exercises on friday?

why are you working your abs 2days in a row, but no other core muscles (apart from dead lift)

Sunday is very bad, I hope the exercises are not in order. If they are then you are 1, lying or 2, not working out very hard at all
Click to expand...
Yeah, I am doing that, and not in that certain order. Is there a problem with it? I put cardio on tuesday and thrusday, and changed the thrusday workout to wednesday. Is there a problem with it? Help me out and dont say stuff. thanks.
 
Elitemarine, why do people think that your training program is not for beginners and even advenced ones?? And also i think swimming + gym together make the muscles or effective. and i forgot about one thing: which muscles are totally working while swimming in the pool?
 
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