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Post by k5 on Dec 25, 2014 17:16:43 GMT -5
gonna get back into things in the new year and build for the summer. straight bulking.
i'll update with my plans.
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Post by Deleted on Dec 25, 2014 17:25:47 GMT -5
Doing terribly. Overeating like crazy. At least I've consistently been weighing below 230 lbs even after 6 straight days of asininely horrific eating. Back on track tomorrow. I hate to sound like one of those resolutioners who makes empty promises, but it's not like I don't have what it takes.. (repost from page 1, and you can find my face in the gallery of the gods if you really need to)
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Post by Nivro™ on Dec 26, 2014 0:33:16 GMT -5
Alright guys, I gotta get back into things. I havent been in a gym in nearly 12 years since I stopped playing ball. Sittin at 6ft 275lbs and 31yo...Im clearly not healthy. I signed up for a gym few weeks ago (great deal) but didnt want to start till after the holidays (my family are great cooks lol)...Anyway been doing some studying trying to get some things together figure out what I want to do and Ive got myself set up on a "Beginners" type workout. I dont want to do it and get burnt out and stop before I get started. Here's what Ive got planned....
3 day split
Day 1- {Push} Shoulders (Dumbbell shoulder press), Traps (Shrugs), Chest (Bench/Dumbbell press), Triceps (Close grip bench press)
Day 2- {Lower Body} Quads/Glutes (squats), Hamstrings (Straigh-leg deadlift), Calves (calf raises)
Day 3- {Pull} Biceps (Curls), Abs (situps/crunches), Back (dumbbell rows & bent over rows), Lats (close grip lat pulldowns)
Day 4- REST
At that point Day 5 I would go back to Day 1 (Push day), Day 6 (lower body) Day 7 (pull day) etc etc. I dont want to get a whole bunch of different workouts going all at once and just want to keep it simple until I get into a groove...So is this a good set up for me or does anyone have a suggestion on moving something around?
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Post by Valbroski on Dec 26, 2014 0:39:21 GMT -5
so I want to start working out again this year. Gee a fitness related new years resolution, aren't I original?
Seriously though, I just want to build a little size so I don't feel scrawny anymore. I don't have to have bulging biceps and a 6 pack I just want to be more comfortable shirtless and get the "you're so skinny" comments less often.
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Post by Cooperman on Dec 26, 2014 5:01:06 GMT -5
Alright guys, I gotta get back into things. I havent been in a gym in nearly 12 years since I stopped playing ball. Sittin at 6ft 275lbs and 31yo...Im clearly not healthy. I signed up for a gym few weeks ago (great deal) but didnt want to start till after the holidays (my family are great cooks lol)...Anyway been doing some studying trying to get some things together figure out what I want to do and Ive got myself set up on a "Beginners" type workout. I dont want to do it and get burnt out and stop before I get started. Here's what Ive got planned.... 3 day splitDay 1- {Push} Shoulders (Dumbbell shoulder press), Traps (Shrugs), Chest (Bench/Dumbbell press), Triceps (Close grip bench press) Day 2- {Lower Body} Quads/Glutes (squats), Hamstrings (Straigh-leg deadlift), Calves (calf raises) Day 3- {Pull} Biceps (Curls), Abs (situps/crunches), Back (dumbbell rows & bent over rows), Lats (close grip lat pulldowns) Day 4- REST At that point Day 5 I would go back to Day 1 (Push day), Day 6 (lower body) Day 7 (pull day) etc etc. I dont want to get a whole bunch of different workouts going all at once and just want to keep it simple until I get into a groove...So is this a good set up for me or does anyone have a suggestion on moving something around? This is a pretty cool planning man. I'd suggest including some cardio if you wanna have a 6 pack by summer though.
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Post by Deleted on Dec 26, 2014 10:56:08 GMT -5
Alright guys, I gotta get back into things. I havent been in a gym in nearly 12 years since I stopped playing ball. Sittin at 6ft 275lbs and 31yo...Im clearly not healthy. I signed up for a gym few weeks ago (great deal) but didnt want to start till after the holidays (my family are great cooks lol)...Anyway been doing some studying trying to get some things together figure out what I want to do and Ive got myself set up on a "Beginners" type workout. I dont want to do it and get burnt out and stop before I get started. Here's what Ive got planned.... 3 day splitDay 1- {Push} Shoulders (Dumbbell shoulder press), Traps (Shrugs), Chest (Bench/Dumbbell press), Triceps (Close grip bench press) Day 2- {Lower Body} Quads/Glutes (squats), Hamstrings (Straigh-leg deadlift), Calves (calf raises) Day 3- {Pull} Biceps (Curls), Abs (situps/crunches), Back (dumbbell rows & bent over rows), Lats (close grip lat pulldowns) Day 4- REST At that point Day 5 I would go back to Day 1 (Push day), Day 6 (lower body) Day 7 (pull day) etc etc. I dont want to get a whole bunch of different workouts going all at once and just want to keep it simple until I get into a groove...So is this a good set up for me or does anyone have a suggestion on moving something around? I spend a lot of time lurking on r/Fitness, and this is honestly one of the better "homemade beginner routines" that I've seen. It's simple, focuses (mostly) on the big lifts, and includes some accessories. A couple suggestions, though... Day 1- Shoulder press is good first starter. I would follow up with the bench as your second lift. It's more of a full-body motion and would be more worth your while to attack while slightly more fresh. Shrugs and CG bench are good accessories, though. Day 2- Thank God. So many beginners ignore squats, and they also tend to ignore leg/lower days in general. This seems solid. Day 3- This is where a few flags were raised for me... curls and abs first? I would really try to use those exercises as accessories towards the end of your workout. I would consider adding in some 'normal' deadlifts, and following those with the rows, lat pulldowns, and then curls and abs. General thoughts- -Maybe shooting for lifting 6 days a week might be a bit too ambitious; you don't want to burn yourself out. Heck, you could probably do this routine 3 days a week or every other day for now. -Don't wait for New Years. Start now. -It's all about calories in and calories out. If you want to lose fat, then you need to eat less. Period. Control your calories. Even if you do cardio (it's not 'necessary', but it is good), it will be moot if you keep overeating. Just keep your protein high and eat at lower than your TDEE. Get an estimate calculation here. To quote the Hodge Twins... All of this is just advice. Do what ever the you wanna do.
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Post by jayrod2009 on Dec 26, 2014 11:32:47 GMT -5
Alright guys, I gotta get back into things. I havent been in a gym in nearly 12 years since I stopped playing ball. Sittin at 6ft 275lbs and 31yo...Im clearly not healthy. I signed up for a gym few weeks ago (great deal) but didnt want to start till after the holidays (my family are great cooks lol)...Anyway been doing some studying trying to get some things together figure out what I want to do and Ive got myself set up on a "Beginners" type workout. I dont want to do it and get burnt out and stop before I get started. Here's what Ive got planned.... 3 day splitDay 1- {Push} Shoulders (Dumbbell shoulder press), Traps (Shrugs), Chest (Bench/Dumbbell press), Triceps (Close grip bench press) Day 2- {Lower Body} Quads/Glutes (squats), Hamstrings (Straigh-leg deadlift), Calves (calf raises) Day 3- {Pull} Biceps (Curls), Abs (situps/crunches), Back (dumbbell rows & bent over rows), Lats (close grip lat pulldowns) Day 4- REST At that point Day 5 I would go back to Day 1 (Push day), Day 6 (lower body) Day 7 (pull day) etc etc. I dont want to get a whole bunch of different workouts going all at once and just want to keep it simple until I get into a groove...So is this a good set up for me or does anyone have a suggestion on moving something around? I spend a lot of time lurking on r/Fitness, and this is honestly one of the better "homemade beginner routines" that I've seen. It's simple, focuses (mostly) on the big lifts, and includes some accessories. A couple suggestions, though... Day 1- Shoulder press is good first starter. I would follow up with the bench as your second lift. It's more of a full-body motion and would be more worth your while to attack while slightly more fresh. Shrugs and CG bench are good accessories, though. Day 2- Thank God. So many beginners ignore squats, and they also tend to ignore leg/lower days in general. This seems solid. Day 3- This is where a few flags were raised for me... curls and abs first? I would really try to use those exercises as accessories towards the end of your workout. I would consider adding in some 'normal' deadlifts, and following those with the rows, lat pulldowns, and then curls and abs. General thoughts- -Maybe shooting for lifting 6 days a week might be a bit too ambitious; you don't want to burn yourself out. Heck, you could probably do this routine 3 days a week or every other day for now. -Don't wait for New Years. Start now. -It's all about calories in and calories out. If you want to lose fat, then you need to eat less. Period. Control your calories. Even if you do cardio (it's not 'necessary', but it is good), it will be moot if you keep overeating. Just keep your protein high and eat at lower than your TDEE. Get an estimate calculation here. To quote the Hodge Twins... All of this is just advice. Do what ever the you wanna do. This!!!! Also, do your weight lifting first for the explosion of energy, and that will warm up your muscles, and finish with cardio. Finishing with cardio will burn calories faster because your body has already warmed itself up. Do abs 6 days a week, and on the 7th, take a full break. As for diet, water and chicken. I have also hear cottage cheese is effective. And a few spoon fulls of peanut butter post workout. That will replenish your protein levels to feed muscle and assist in the break down/ re build process. Also, donmt stretch before weight workouts. It is proven that it releives muscle of importent vitamins and proteins. Stretch before cardio! Good Luck.
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Post by Nivro™ on Dec 26, 2014 18:27:10 GMT -5
Alright guys, I gotta get back into things. I havent been in a gym in nearly 12 years since I stopped playing ball. Sittin at 6ft 275lbs and 31yo...Im clearly not healthy. I signed up for a gym few weeks ago (great deal) but didnt want to start till after the holidays (my family are great cooks lol)...Anyway been doing some studying trying to get some things together figure out what I want to do and Ive got myself set up on a "Beginners" type workout. I dont want to do it and get burnt out and stop before I get started. Here's what Ive got planned.... 3 day splitDay 1- {Push} Shoulders (Dumbbell shoulder press), Traps (Shrugs), Chest (Bench/Dumbbell press), Triceps (Close grip bench press) Day 2- {Lower Body} Quads/Glutes (squats), Hamstrings (Straigh-leg deadlift), Calves (calf raises) Day 3- {Pull} Biceps (Curls), Abs (situps/crunches), Back (dumbbell rows & bent over rows), Lats (close grip lat pulldowns) Day 4- REST At that point Day 5 I would go back to Day 1 (Push day), Day 6 (lower body) Day 7 (pull day) etc etc. I dont want to get a whole bunch of different workouts going all at once and just want to keep it simple until I get into a groove...So is this a good set up for me or does anyone have a suggestion on moving something around? I spend a lot of time lurking on r/Fitness, and this is honestly one of the better "homemade beginner routines" that I've seen. It's simple, focuses (mostly) on the big lifts, and includes some accessories. A couple suggestions, though... Day 1- Shoulder press is good first starter. I would follow up with the bench as your second lift. It's more of a full-body motion and would be more worth your while to attack while slightly more fresh. Shrugs and CG bench are good accessories, though. Day 2- Thank God. So many beginners ignore squats, and they also tend to ignore leg/lower days in general. This seems solid. Day 3- This is where a few flags were raised for me... curls and abs first? I would really try to use those exercises as accessories towards the end of your workout. I would consider adding in some 'normal' deadlifts, and following those with the rows, lat pulldowns, and then curls and abs. General thoughts- -Maybe shooting for lifting 6 days a week might be a bit too ambitious; you don't want to burn yourself out. Heck, you could probably do this routine 3 days a week or every other day for now. -Don't wait for New Years. Start now. -It's all about calories in and calories out. If you want to lose fat, then you need to eat less. Period. Control your calories. Even if you do cardio (it's not 'necessary', but it is good), it will be moot if you keep overeating. Just keep your protein high and eat at lower than your TDEE. Get an estimate calculation here. To quote the Hodge Twins... All of this is just advice. Do what ever the you wanna do. Yea like I said Im not really a "beginner" its just been forever since I was in the gym. The day I walked off the field for the last time was also the last time I went to a gym haha. The order in which I listed the exercises werent how I planned on doing them, just how I had them written down...However, I didnt think it would matter in which order they were done but since it does Ill go back and plan that out as well. Cardio will be done every day either 30mins or an hour depending on my time & how I feel. Im on my feet and walking around work 9-10hrs a day so I get quite a bit of cardio just at work alone. Dieting will probably be the hardest part but Im hoping if Im strict 5-6 days a week and allow myself 1 cheat day, and not to completely binge on that day but to enjoy something unhealthy, that I should be able to get through. Im sitting at 275lbs now, Ideally I want to be around 210-215 although medically my ideal weight is like 185-190...Im just too skinny at that size. They say losing 10lbs a month is healthy but Im going to just shoot for 5lbs and take my time. Thanks for all the advice though, Ill be happy to listen to any advice anyone has that knows better then me haha
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Post by Deleted on Feb 11, 2015 15:21:28 GMT -5
Sorry to bump an old thread but I've been working my ass off 6 days per week and wanna share. This is me in July, 2013. I was at my biggest around 220-225 lbs: I decided last summer to make a lifestyle change (not just a diet) and began eating MUCH healthier and lost over 40lbs with help of cardio exercise. From there, I began training with free weights and proper supplements. This is me now: I alternate between weight and cardio days. I'm down to about 185-190 lbs. and still building muscle. For cardio, I jog outdoors in good weather and alternate between distance and hill work. During bad weather, for distance, I jog for 20 minutes at 6mph after a 2 minute warm-up. At the 15 minute mark I back down to 5.5mph and set the treadmill at the highest incline for 2 minutes. Then I go back to 6mph until I reach the 20 minute mark where I boost it up to 7mph for 2 minutes. I also will alternate a 17 minute run with a 2 minute warm-up. I jog for 15 minutes at 6.5mph and will then boost it up to 8mph for the last 2 minutes. Regular exercise along with a healthy diet will yield results. There are no secrets to losing weight or getting in shape. This is the healthiest and strongest I've ever been. Here are my free weight workout routines with dumbbells: Back, traps, bicep Back: Kneeling one arm row 3 sets/20 reps with 50lbs One arm row 3 sets/20 reps with 50lbs Traps: Standing shrugs 3 sets/20 reps with 50lbs Bicep: Seated concentration curls 4 sets/8-12 reps with 30lbs Standing bicep curls 3 sets/6-8 reps with 30lbs Standing EZ-bar curls 3 sets/8-10 reps with two 25lbs plates Chest, shoulder and tricep Chest: Bench press 3 sets/12 reps with 50lbs Flys 3 sets/10-12 reps with 40lbs Shoulder: Standing Upright Row 3 sets/12 reps with 40lbs Sitting Military Press 3 sets/8-10 reps with 40lbs Tricep: Seated Extension 4 sets/8-12 reps with 50bs
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Post by Deleted on Feb 11, 2015 19:02:12 GMT -5
That's Incredibly Great job bash!!
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Post by Deleted on Feb 11, 2015 21:27:11 GMT -5
That's Incredibly Great job bash!! Thank you sir! Lots of hard work paying off.
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Post by theMOESIAH on Feb 11, 2015 21:37:51 GMT -5
What would you guys suggest for someone who's new to working out and needs to drop a lot of weight?
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Post by Deleted on Feb 11, 2015 22:06:17 GMT -5
What would you guys suggest for someone who's new to working out and needs to drop a lot of weight? Cut calories. Eat healthier food. Drink mostly water (instead of drinking your calories). Work on cardio consistently. See my post above.
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Post by Nivro™ on Feb 15, 2015 16:29:05 GMT -5
So has anyone other then Bash stuck to their plans this year? I started off fairly well, dropped about 6-8 pounds....Then Food City put Muffins on sale and its been downhill from there
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Post by 0,Y on Feb 15, 2015 16:34:54 GMT -5
I plan on jogging as soon as the weather is getting better and it's not so freezing cold.
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Post by Deleted on Feb 17, 2015 14:02:22 GMT -5
Started taking a pre-workout supplement today. It took me into BEAST MODE!!!
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Post by Lorenzo Alcazar on Feb 17, 2015 14:05:30 GMT -5
Started taking a pre-workout supplement today. It took me into BEAST MODE!!! What supplement?
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Post by Deleted on Feb 17, 2015 14:30:27 GMT -5
Started taking a pre-workout supplement today. It took me into BEAST MODE!!! What supplement? I have some sample packs from Bodybuilding.com along with some scoops. The stuff I took today was called "White Pump" by Controlled Labs. I also have Myokem Nitramine, Muscletech Anarchy and EVL Engn in a variety of flavors along with Myo-Blitz and Mr. Hyde sample packs. Speaking of which, don't ever buy supplements at GNC. Their prices suck, the employees are pushy and their selection is lame. Bodybuilding.com has fair prices, good deals (BOGO or % off) and I literally got next day delivery without extra cost.
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Post by Lorenzo Alcazar on Feb 17, 2015 15:44:13 GMT -5
I have some sample packs from Bodybuilding.com along with some scoops. The stuff I took today was called "White Pump" by Controlled Labs. I also have Myokem Nitramine, Muscletech Anarchy and EVL Engn in a variety of flavors along with Myo-Blitz and Mr. Hyde sample packs. Speaking of which, don't ever buy supplements at GNC. Their prices suck, the employees are pushy and their selection is lame. Bodybuilding.com has fair prices, good deals (BOGO or % off) and I literally got next day delivery without extra cost. Awesome. Thanks. I'm going to do some research. My workouts have been going good and I'm putting on muscle, I just feel like I'm starting to plateau as far as strength goes. I'm looking for a decent supplement that isn't going to damage my organs or make my junk stop working, lol.
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Post by Deleted on Feb 17, 2015 15:57:49 GMT -5
I decided I'm not okay with putting on weight again. I've been stress eating to alleviate it due to college and I just can't be doing this to myself. I haven't put all that much back on, but enough to make me want to change.
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