CAMEO PRESENTS TO YOU " the workout it keep it tight and get right for summer "

[cameo]

first, make a promise to yourself. You gotta promise yourself that you really wanna lose that weight. See with me, i'm scared of gaining weight, fat. You gonna get silly ass people on here talking stupid shit about eat what you want, do what you want, hey it's only a matter of time. Belly fat, kills, period. Fat in your blood, kills, period. Think about it, all the greese in food, gets in your blood, that blood gets filtered by your heart, liver, kidneys, and etc, FAT FUCKIN KILLS YOU BLACK MAN ! Now, here's what you do, eat better, do some homework on eating better, TRY !, STOP KILLING YOURSELF !

This is a simple workout. JOIN A GYM ! PERIOD. GET OUTTA THE HOUSE ! This workout is done four times a week. Follow the program, I've designed it to work all of your body parts. Follow it, you will thank me later.


Monday - Legs & Arms

10 minute warm-up walk on treadmill ( run if you can)

Squat - 4 sets of 12 reps ( go lite until you get better at this movement)
Bicep Curls - 4 sets of 12
Tricep Pushdowns- 4 sets of 12
Lunges - do 6 on each leg ( start with body weight)
Hamstring Curls - 3 sets of 12
Calf Raises - 3 sets of 12

3 sets of crunches ( 25 reps each)

20 minutes of cardio ( walk on the treadmill)
Stretch for 10 minutes , go home

Tuesday -chest, back , shoulders

10 minute warm-up walk on treadmill ( run if you can)

Bench Press - 4 sets of 12
Pulldowns -4 sets of 12
Shoulder Press - 4 sets of 12
Incline Flyes - 3 sets of 12
Cable Back Row - 3 sets of 12
Lateral Shoulder Raises- 3 sets of 12

3 sets of crunches ( 25 reps each)

20 minutes of cardio ( walk on the treadmill)
Stretch for 10 minutes , go home

Wed- free day, play hoops, swim, or chill if you're sore, DON'T EAT BAD FOOD !

Thursday- - Legs & Arms

Leg Press - 4 sets of 12 reps ( go lite until you get better at this movement)
Bicep Curls (dumbbells) - 4 sets of 12
Dips - 4 sets of 12
Lunges - do 6 on each leg ( start with body weight)
Hamstring Curls - 3 sets of 12
Calf Raises - 3 sets of 12

3 sets of crunches ( 25 reps each)

20 minutes of cardio ( walk on the treadmill)
Stretch for 10 minutes , go home


Friday-chest, back , shoulders

10 minute warm-up walk on treadmill ( run if you can)

Incline Bench Press - 4 sets of 12
Bent Over Back Row -4 sets of 12
Dumbbell Shoulder Press - 4 sets of 12
Flat Bench Flyes - 3 sets of 12
Cable Back Row - 3 sets of 12
Lateral Shoulder Raises- 3 sets of 12

3 sets of crunches ( 25 reps each)

20 minutes of cardio ( walk on the treadmill)
Stretch for 10 minutes , go home


I'll post phase 2 in 30 days

cameo knows

 

[modified]

Thanks while your at it can you drop some of your diet ideas/recipes we'll need the energy to maintain the workout.

 

[Ghost0ne]

Thanks while your at it can you drop some of your diet ideas/recipes we'll need the energy to maintain the workout.

the workout is the easy part, hook me up with someone healthy food that doesn't taste like cardboard so i can stop eating seared chicken all the time.
I know you know at least a website I can hit up.

 

[Mo-Better]

Thanks for this but I got to ask why you have the 10 minute stretchs scheduled after the workout has been completed.

 

[Mt. Yukon]

On some real shit, Since like January 4th or 5th Ive lost like 17lbs, by just drinking more water(I drink water with all my meals, no soda) I drink Fruit juice and soymilk when I get a craving , 8oz of either or will curb that shit. I cut out red meat almost completely. I allow myself to eat beef once a week, pork counts as beef. Ive only eaten chicken or turkey since the beginning of the year. I eat twice a day, usually a Spicy Chicken sandwich and water for lunch and a grilled chicken sandwich from Chik fil a and a small thing of waffle fries for dinner. I dont eat after 8 and if I get hungry drink some water with a little lime juice in it. I go to the gym but I just hit up the basketball court I wont even lie to you. a Gatorade and Im good for the night. Dont know if what Im doing is unhealthy or not, but damn if this shit aint working.

 

[yellowmello]

Man soda is death.. I stop drinking for a year and now im back on it. Sometimes I think they put shit in soda to keep you hooked on it.

 

[hussla's paradice]

Thanx mayne. post some of those recipes & supplement/vitamin tips.

 

[ANGRY MAN]

Good Drop,I've been working out since december,it's a routine for me now.Got to get right for the summer.

 

[RESPECT]

On some real shit, Since like January 4th or 5th Ive lost like 17lbs, by just drinking more water(I drink water with all my meals, no soda) I drink Fruit juice and soymilk when I get a craving , 8oz of either or will curb that shit. I cut out red meat almost completely. I allow myself to eat beef once a week, pork counts as beef. Ive only eaten chicken or turkey since the beginning of the year. I eat twice a day, usually a Spicy Chicken sandwich and water for lunch and a grilled chicken sandwich from Chik fil a and a small thing of waffle fries for dinner. I dont eat after 8 and if I get hungry drink some water with a little lime juice in it. I go to the gym but I just hit up the basketball court I wont even lie to you. a Gatorade and Im good for the night. Dont know if what Im doing is unhealthy or not, but damn if this shit aint working.

ANYONE CAN SAY WHAT THEY LIKE. BUT YOU HAVE TO DO WHAT WORKS FOR YOU. MY WAY OF LOSING WAIT IS TO NOT EAT AT ALL. I WOULD DRINK WATER AND MAYBE SOMETHING HERE AND THERE BUT I WOULD JUST EAT NOTHING, FOR LIKE A DAY AND A HALF AT A TIME. I'M 6' 250 - 260LBS. I ACHEIVED CRACKHEAD RESULTS IN NO TIME I WAS DOWN TO AROUND 180 BUT I STARTED LOOKING LIKE A LOLLIPOP BUT I FELT GOOD THAN A MOFO. SEX STAMINA WAS OFF THE HOOK. BUT THE WAIT I LOST COMPARED TO THE SHAPE OF THE FRAME OF MY BODY DID NO GO WELL AT ALL. FRIENDS THOUGHT I WAS ON THAT SHIT. BUT DO WHAT WORKS FOR YOU. ALL WEIGHT LOSS AND DIET REGIMES ARE NOT FOR EVEYONE. I KNOW WE ALL KNOW SOMEONE WHO DON'T DO A DAMN THING BUT EAT JUNK, DRINK SODA AND STILL CAN HANG WITH THE BIG BOYS ON ANY AND ALL ACTIVITIES. THE MAJORITY OF EVERYTHING HAVING TO DO WITH OUR BODIES ARE MENTAL ANYWAY. IF SOMEONE CAN HELP ME WITH THIS DAMN ARTHRITIS IN MY HANDS I WOULD APPRECIATE IT.
PEACE

 

[RESPECT]

On some real shit, Since like January 4th or 5th Ive lost like 17lbs, by just drinking more water(I drink water with all my meals, no soda) I drink Fruit juice and soymilk when I get a craving , 8oz of either or will curb that shit. I cut out red meat almost completely. I allow myself to eat beef once a week, pork counts as beef. Ive only eaten chicken or turkey since the beginning of the year. I eat twice a day, usually a Spicy Chicken sandwich and water for lunch and a grilled chicken sandwich from Chik fil a and a small thing of waffle fries for dinner. I dont eat after 8 and if I get hungry drink some water with a little lime juice in it. I go to the gym but I just hit up the basketball court I wont even lie to you. a Gatorade and Im good for the night. Dont know if what Im doing is unhealthy or not, but damn if this shit aint working.

ANYONE CAN SAY WHAT THEY LIKE. BUT YOU HAVE TO DO WHAT WORKS FOR YOU. MY WAY OF LOSING WAIT IS TO NOT EAT AT ALL. I WOULD DRINK WATER AND MAYBE SOMETHING HERE AND THERE BUT I WOULD JUST EAT NOTHING, FOR LIKE A DAY AND A HALF AT A TIME. I'M 6' 250 - 260LBS. I ACHIEVED CRACKHEAD RESULTS IN NO TIME I WAS DOWN TO AROUND 180 BUT I STARTED LOOKING LIKE A LOLLIPOP BUT I FELT GOOD THAN A MOFO. SEX STAMINA WAS OFF THE HOOK. BUT THE WAIT I LOST COMPARED TO THE SHAPE OF THE FRAME OF MY BODY DID NO GO WELL AT ALL. FRIENDS THOUGHT I WAS ON THAT SHIT. BUT DO WHAT WORKS FOR YOU. ALL WEIGHT LOSS AND DIET REGIMES ARE NOT FOR EVEYONE. I KNOW WE ALL KNOW SOMEONE WHO DON'T DO A DAMN THING BUT EAT JUNK, DRINK SODA AND STILL CAN HANG WITH THE BIG BOYS ON ANY AND ALL ACTIVITIES. THE MAJORITY OF EVERYTHING HAVING TO DO WITH OUR BODIES ARE MENTAL ANYWAY. IF SOMEONE CAN HELP ME WITH THIS DAMN ARTHRITIS IN MY HANDS I WOULD APPRECIATE IT.
PEACE