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Updated Beginner's Guide to Working Out (pg. 4)
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| Orbax |
| quote: | Originally posted by Ygrene
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im just saying, as an internet forum, where they wont be getting an on the spot trainer, there are certain work outs they shouldnt do by themselves until they work out :) |
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| Orbax |
| also, guys, this is for BEGINNERS. We just want to get them into the gym, working out. Later, once the energy reserves and the work out routine are established as part of their life can they start breaking their work out week in to 4 seperate visits. Most people go maybe 1 time a week and im trying to maximize that. Starting out is hard if you remember ;) |
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| Orbax |
| also, the last exercise set is up on the legs day page. Dont want peopel having to wade through 5 pages of just to get the work out :) |
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| Ygrene |
| quote: | Originally posted by Orbax
im just saying, as an internet forum, where they wont be getting an on the spot trainer, there are certain work outs they shouldnt do by themselves until they work out :) |
Good point. I've been doing this for so long now, I'm starting to recognize that I take a lot of things for granted. Things that are common knowledge/practice for me may not be for others.
Half of it is that I get so fired up to discuss all this stuff I just jump right in feet first...lol
[/workout nerd] |
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| Floorfiller |
here is jason's idea of a beginners diet for skinny asses. this is a diet i've done before and actually plan on doing again now that i'm looking to bulk again. i know i know...a lot of people are going to look at this and see a lot wrong, including the supplements used etc...but i can tell you from experience that as long as you drink lots of water...take viatmins in combination...and workout regularly, you will gain substanial amount of weight. and of course you will also gain some fat...this is a bulking diet...but all a significant amount of muscle...i'll show you guys once i get into how effective it can be...also ignore spelling and %'s missing hahaha...stupid computers :p
DIET:
60% CARB
25% PROTEIN
15% FAT
MEAL 1:
1 scoop weight gainer
1 scoop protein powder
carbs = 160 g x 4 = 640 cals of carbs
protein = 18 + 22 = 40 g x 4 = 160 cals of protein
total cals = 800 (640 / 800 = 80% carbs , 160 / 800 = 20% protein)
MEAL 2:
1 / 2 cup of grape nuts
2 scoops protein powder
1 tablespoon of canola oil
carbs = 45 g x 4 = 180 cals of carbs
protein = 22 x 2 = 44 g x 4 = 176 cals of protein
fat = 14 g x 9 = 126 cals of fat
total cals = 482 cals (180 / 482 = 37% carbs , 176 / 482 = 37% protein , 126 / 482 = 26% fat)
MEAL 3:
1 scoop weight gainer
1 scoop protein powder
carbs = 160 g x 4 = 640 cals of carbs
protein = 18 + 22 = 40 g x 4 = 160 cals of protein
total cals = 800 cals (640 / 800 = 80% carbs , 160 / 800 = 20% protein)
MEAL 4:
1 / 2 cup of grape nuts
2 scoops protein powder
1 tablespoon of canola oil
carbs = 45 g x 4 = 180 cals of carbs
protein = 22 x 2 = 44 g x 4 = 176 cals of protein
fat = 14 g x 9 = 126 cals of fat
total cals = 482 cals (180 / 482 = 37% carbs , 176 / 482 = 37% protein , 126 / 482 = 26% fat)
MEAL 5:
1 scoop weight gainer
1 scoop protein powder
carbs = 160 g x 4 = 640 cals of carbs
protein = 18 + 22 = 40 g x 4 = 160 cals of protein
total cals = 800 cals (640 / 800 = 80% carbs , 160 / 800 = 20% protein)
MEAL 6:
1 / 2 cup of grape nuts
2 scoops protein powder
1 tablespoon of canola oil
carbs = 45 g x 4 = 180 cals of carbs
protein = 22 x 2 = 44 g x 4 = 176 cals of protein
fat = 14 g x 9 = 126 cals of fat
total cals = 482 cals (180 / 482 = 37% carbs , 176 / 482 = 37% protein , 126 / 482 = 26% fat)
DAILY TOTALS:
TOTAL CALS = 3,846 cals (2,460 / 3,846 = 64% carbs , 1,008 / 3,846 = 26% protein , 378 / 3846 = 10% fat)
TOTAL CARBS = 615 g of carbs
TOTAL PROTEIN = 252 g of protein
TOTAL FAT = 42 g of fat
note: that says one scoop, not one serving of weight gainer...
anyway...ok ok...lets here the critiques and about how that a terrible diet hahaha :p |
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| Orbax |
nice post :)
my weight loss diets way easier to take :p
Meal 1: Coffee. Caffeinated.
Meal 2: 1 piece of bread with 6 rolls of deli meat in it.
Meal 3: Coffee. Caffeinated.
Meal 4: 1 piece of bread with 6 rolls of deli mean in it.
Meal 5: Sleeping pills
Every meal but 5 can be taken whenever you want :p id spread it out of i were you :D |
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| Ygrene |
| quote: | Originally posted by Floorfiller
anyway...ok ok...lets here the critiques and about how that a terrible
diet hahaha :p
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If I could physically have a fight with this diet, I would...that's how terrible I think it is.
I keed of course. Looks really good TBH. Very nice documentation and planning.
The only problem I've ever run into with that type of diet is that I just get so tired of eating. It would be easier for me if I could just prepare an IV with the proper carb/prot/fat ratio and walk around with that all day long. |
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| Orbax |
| agreed. I dont think its a beginners diet lol. In the end, diet is more of a work out than working out, and I think slow ramp ups should be in order. A baked chicken breast instead of a Big Mac kindof thing hehe |
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| kokanee |
I don't post much on here :D Here's my work-out routine the past little while. I've been taking a killer shake three times a day, helped me put on about 10 pounds the last two weeks; it consists of one cup milk, half a cup of yogurt, one scoop creatine, one scoop whey protein, 5 grams glutamine, and two tea spoons of peanut butter, blend the thing up, and i'm usually full for a bit. The creatine has given me the extra strength, but i don't have the bloated water-mass look that creatine usually gives you - i may have gained 10 pounds, but not in the bloated fashion. i'm up to about 173-4lbs from about 164lbs. I'd probably see a better improvement if my diet wasn't so ty, i try and avoid it but always some how get fast-food at work for lunch - oh man, those wendy's spicy chicken burgers are soooo damn good!
I know that diet is probably about 80% of the entire process, and it's something I really need to work on.
Here's my work-out schedule:
monday - chest/tri's:
1. flat bench dumbell press - 3x8
2. incline bench dumbell press 3x8
3. pec dec - 3x8
(4. decline bench press - 3x8 - just started throwing these in)
5. overhead dumbell extension - 3x8 - i love these!
6. cable pull down - 3x8 - palms up
7. cable pull down 3x8 - palms down
(8. sometimes I substitue with single arm cable pull-downs - 3x8)
(9. if i'm up to it - dips - 3x8 - i hate these)
10. dumbell shrugs - 2x8
tuesday - back/bi's:
1. seated pull back - 3x8 - i dunno what these are call, you sit on the machine, and pull back, essentially working your middle back
2. seated incline pull back 3x8 - same deal, but you're at an angle working your upper back
3. t-bar row - 3x8
(4. hyperextensions - 3x8 - just started throwing these in)
5. isolation dumbell preacher curls - 3x8
6. isolation dumbell preacher hammer curls 3x8
7. reverse grip preacher barbell curls 3x8 - i love these, they rip your bi's and forearms to shreds!
8. incline bench dumbell curls 2x8 - great way to end a bi work-out
9. dumbell shrugs - 2x8
wednesday - shoulders/legs:
1. dumbell military press - 3x8
2. front dumbell raise - 3x8
3. upright barbell row - 3x8
4. leg press - 3x8
5. leg extensions - 3x8
6. lying leg curls - 3x8
7. seated calf raise - 3x8
8. dumbell shrugs - 2x8
thursday - repeat monday
friday - repeat tuesday
saturday - off
sunday - off
monday - repeat wednesday
etc.
overall, I hate doing legs - i always feel like puking when doing certain exercises - guess that could be a good thing :D
i feel my chest is a real weak area of mine. i can't seem to progress as much on the cheat area as i do in everything else. i mean, i have moved up in weight on my presses, but not as much as i guess i feel i should. do any of you have any tips on improving my strength there? should i be doing barbell presses instead of dumbell presses?
i try and do cardio at the end, but as an ex-smoker, my stamina's not really up there all that much. only quite a month ago, so it's taking a bit of time in the recovery department.
kokanee |
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| kokanee |
Orbax - i remember you posting a link to a site that showed you every muscle used in certain exercises - kind of a ghetto looking site with a whole bunch of text and black and white pictures, but had great descriptions - muscle-rx or something. any chance you could post the link again? my pc died this past weekend and i lost my bookmarks.
http://www.bodybuilding.com/fun/exercises.htm - actually has some great info on certain exercises too.
kokanee |
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| smokeape |
Beginner's Guide:
1) Put eyeballs back in sockets
2) Catch breath before proceeding
3) Proceed...
;)
[[[smoke]]]
DT8 Project ft Andrea Britton - Winter (Max Graham Sidechain Mix) |
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| Orbax |
| quote: | Originally posted by kokanee
Orbax - i remember you posting a link to a site that showed you every muscle used in certain exercises - kind of a ghetto looking site with a whole bunch of text and black and white pictures, but had great descriptions - muscle-rx or something. any chance you could post the link again? my pc died this past weekend and i lost my bookmarks.
http://www.bodybuilding.com/fun/exercises.htm - actually has some great info on certain exercises too.
kokanee |
www.exrx.net :)
and that looks like a pretty intense routine, im going to start lowering my reps too because ive realized my ectomorphic self needs much more pressure.
Good on yah, you have any pics that you want us to scrutinize ? it helped me a lot lol, everyone making fun of my 10 year old boy chest gave me some motivation |
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