Official WF Health/Workout Thread 2.0

unless you're lactose intolerant you should consider adding 2-3% milk in there. it's easy to add an extra 1500 calories a day in liquid form. i put on tons of weight this way.

Haha
Yes, I did it
But I told her I don't want to do it again and she is fine with that now that I did it once

I use a lot of excuses to get out of doing anything. My wife knows me all too well now and I can't get away with much anymore

So, anyone have some advice for someone who has 0 knowledge of what to do at the gym?


I just recently got a membership and I do go but I just get so lost almost immediately and end up doing cardio most of the time.


I'd love to get into better shape because I want to go to the CZW Academy this year and do what I've always wanted to do with my life and wrestle.

I'm currently 5 foot 10ish and 175lbs. I'm not out of shape however I at one point weighed 280lbs and I honestly don't know my body anymore, let alone what to do with it now. I'm nervous about gaining weight again unless of course I'm doing it the right way.

Any and all advice would be greatly appreciated. Like I said I just don't know what to do once I get in there. It doesn't help that my gym appears to be 80% guys that are on steroids of some sort. These guys legitimately can't put their arms down and walk around looking at people like myself as if we're bothering them by being there. It's really off-putting.

ive had 2 jelly donuts today

K-5 truly an honor you would come back to me for this advice! haha.

Jonathan Karate- there are quite a few different ways you can go my friend. But as you know in the wrestling biz (I am not a wrestler, just judging by those who are in the business) being quick YET powerful is a big deal. I would recommend you hop on a beginning split. Most tend to be Upper Lower splits. Don't waste your time in the beginning doing the whole bodybuilding bro splits as in all actuality, they tend to leave you spinning your wheels for a beginner. You want to focus on compounds right now and building up your strength in those (bench,squat & deadlifts).

www.nobsbb.com/starting-strength-workout-routine-program-results/ (here is an article with a feel for you. Look up Mark Rippetoe's Starting Strength)

---http://startingstrength.com/articles/squat_rippetoe.pdf (Just an article from the man Mark Rippetoe himself)

Also another man I want you to read is Lyle McDonald:

jcdfitness.com/wp-content/download/Lyle_McDonald_Generic_Bulking_Routine_FAQ.pdf (this generic bulking routine has lead many to the promise land as well).

What I can tell you at this point is to READ from both of these guys. Now, that being said don't read so many articles that you get confused. Don't go reading all the articles on Arnold Schwarzanegger because remember that he was advanced. These pro bodybuilders are advanced. You are not there yet my friend but you will be one day.

Please feel free to send me a message if you have any questions. This is the funnest part of lifting IMO. You are at a point where you can be a guinea pig of sorts. Try these routines (give it a good 3 months/90 days because if you jump around from routine to routine, you'll be spinning your wheels my friend).


Lastly, if you need help with a diet, I can most certainly try to assist in that area as well.


Oh and cardio recommendations. I see people recommending 30 minutes right after your workout. Start slow and progress to those heavier times right. Think of it this way, lets say your goal is to lose more weight (down the line). If your starting your cardio at lets say I don't know 30 minutes a day in the beginning. Well what happens when your weight loss stalls? Well you either cut back your macros a bit, or you do more cardio. So if your doing 30 minutes a day cardio now to maintain, you may be up at 45 minutes to an hour right? Unless your goal is to become a runner I doubt you want to be in that department.

Try this for me, 3x per week post workout or first thing in the morning 15 minutes of HIIT cardio. HIT (High Intensity Interval Training). So give this a try, lets start with 2 minutes of total HIIT work. However, you are going to spread this out over the period of the 15 minutes. So your going to jog for 2 minutes, then at the 2 minute mark you are going to sprint ALL out 100% effort for 15 seconds and your going to cool back down and jog. I know this sounds weird or that your crazy but its really fun. So it would look like this.

2 minutes (jog at light pace or on elliptical steady pace).
15 seconds all out sprint/45 seconds jog
15 seconds all out sprint/45 seconds jog
15 seconds all out sprint/45 seconds jog
15 seconds all out sprint/45 seconds jog
2 minute jog (same as beginning)
15 seconds all out sprint/45 seconds jog
15 seconds all out sprint/45 seconds jog
15 seconds all out sprint/45 seconds jog
15 seconds all out sprint/45 seconds jog
3 minute jog/cooldown and your done!

Another Half Marathon PB......1h 43m 52s! 😊

I really don't have any real results to show so far. I'm a pretty skinny guy to begin with, but definitely feeling better as far as flexibility goes.

first place to start with weight loss is diet. otherwise you're doomed to just go in circles. changing your diet will fastrack your weight loss and build habits that will stick with you for the rest of your life - giving you the chance at a healthy life without risk of complication.

I'm around 215 lbs, I have a bench downstairs with only a barbell. I tend to eat a lot even when I am don't feel hungry which sucks. I have a lot of body fat.