I been meaning to try the German Volume Training, suppose to build up fast
http://www.simplyshredded.com/german...-strength.html
Right now I do 6 miles a day on my fixed gear bike *tho i havent been constant with it lately due to weather*. Cut down alot of food and shredded some weight.
I am taking Creatine Monohydrate *1000g , a teaspoon a morning should last about 100days according to what i ready on bodybuilding.com*
Whey Protein on the days Im gonna lift and work out hard.
Multi vitamins pack.
Fish Oil Omega 3 1000mg
I been unemployed for the longest so thats my budget on suppliments.
Work out equipment :
adjustable dumbbells.
Outside I have a gold's gym bench w/olympic size plates and barbell. Usually after my bike ride, Ill jump on this.
Inside I got my old soloflex muscle machine that i had for like over 10+ years. Was in storage but i recently pulled it back out.
I recently adapted weight plates to it with olympic plate adapters. Soo much better.
http://i52.tinypic.com/14ke8hw.jpg
This is what they look like when fitted with wieghts, best thing ever
YouTube - Soloflex Hybrid. The first video.
You can find them cheap if you want one on craigslist, they use rubber resistance bands so alot of people give them negative feedback but once you fit it with weights its not bad.
With my home equipment I can do bench press, military press, butterflies, leg curls, leg press, squats, bicep curls, dips, Pretty much all I need, than the cardio workout from my bike.
Id love to go to the gym but I cant afford it right now. I think just going to the gym gives you the motivation to push hard, where as at home you get kind of lazy on it.
Resistance bands are good to have too. I sit at the end of my soloflex with it wrapped around the the back and I can just do air punches/extension with it.