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Workout Thread III (pg. 36)
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| Orbax |
If you can pick up an exercise ball (about 30 usd) it works out a lot better.
hit Exrx up for how to do these but:
legs:
Put about 50 lbs on the barbell and put it on your shoulders. Then do walking lunges. Take 15 steps out, never knee on the ground, never paused and then turn around and do 15 back
3-4 sets of those will get you good.
You could load all the weight on and do front squats.
put the weight on and stand on a slightly elevated platform with heels off and do calf raises.
arms:
bicep dumbell curls, isolation curls, preacher curls, french press, kickbacks, forearms curls, reverse forearms curls
shoulders:
dumbell military press, barbell military press, shwarzenegger press, bent over reverse dumbeel flies, salt shakers
traps:
db shrugs, barbell shrugs, reverse barbell shrugs
abs:
weighted sit ups, crunches, busdrivers,
chest is gonna be pretty much impossible without something thing and strong to lay on
edit: ill post more later im on the way out the door |
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| blitz~ |
| lol your pictures make me look like a whuss. i'll go to my parents house in the next few days and take some propper pics with a digi cam. u know a website where there's like all the names of the exercises with pictures/videos? i don't really know all the names in english, if i figured those out i could post up my current routine too. |
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| Jackson |
Just bought some of this to help me out:
Bodi-Tek Burn 'n' Tone
Burn 'N' Tone effectively delivers protein as pre-digested amino acids that will help accelerate the muscle building process whilst high tech ingredients such as L-Carnitine and Creatine combine to provide rapid burn and tone Fortified with essential vitamins and minerals to help maintain a healthy lifestyle.
Any idea if its any good or have i just wasted £20? :p
Got some weight lifting gloves aswell.
What kinda diet should i be eating to gain muscle and loose weight as i'm worried about what i eat. I know obviously food low in fat but high in protein, but some examples of this will help. |
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| Orbax |
I get chunk light tuna in water, sprinke some splenda over it and eat. 60 calories, 17 grams of protein. Its awesome for protein and low cal.
Whey protein shakes work well for immediate protein intake, but are rapidly passed, so casein protein works for an all day protein intake.
a good day would be:
2 eggs in the morning with a can of tuna. Some coffee and a tall glass of water.
A can of tuna
A ham sammich and a protein shake
2 more cans of tuna hehe
I usually go to the gym and burn 350 cals on the incline walking treadmill and before that do a 1 hour workout . so I probably burn about 800 calories. 5 cans of tuna are 350 calories. So that gives you an idea of how much fat you can lose just eating tuna and working out and doing cardio.
throw in some protein shakes and a sandwich or two during the day and youll be good to go. I would stay away from the supplements until you have the motivation and will to stick to it for a while. Otherwise they are just wasted calories.
If you can give me a height, weight, daily schedule, and how often and for how long you can work out we can get you going.
Ive lost 3-4 lbs in the last week changing diet and doing crazy workouts and I dont think its unrealistic to lose 1-2 lbs a week with a decent schedule and diet.
Fat loss is more important than muscle gain at this point, although the more muscle you have the more energy it consumes regularly thus promoting fat loss. |
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| Jackson |
6'1" tall, 15.5 stone (217lbs roughly)
Out of the house 7am - 6.30pm, looking at working out everyday, can do 20 mins non-stop on the rower but haven't done weights before so i dunno my stamina with that.
Is soup a good thing to have in a diet or a waste of time? |
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| Orbax |
Its a good filler...but home made soups and stews that are just water, some veggies, taters, and meat are the best
they tend to be low cal and nutrient rich. Id stay away from store bought stuff.
I think there are better things to eat though |
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| kid nyce |
I think I participated in this thread way in the beginning (august 2005), and i weighed in at about 195, i'm down to about 175 right now and still losing weight. I've been on a strict protein diet which consist of protein shake in the morning after the gym followed by egg whites on wheat, sandwich based lunch and a mediocre dinner.
I'm in the gym at around 5:30am, out the gym around 7am 3-4x per week. i really suggest drinking alot of water and replacing the sodas and sweet juices.
Protein Shake
Isopure Zero Carb Vanilla 2 scoops
Half a Banana
1 cup of water
4 frozen strawberries
3 ice cubes
1 scoop of glutamine
3 caps of glucosamine w/MSM, Chondrin?
That's about 3-4x per week for my breakfast =)
I average about 8-10cups of water per day |
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| Orbax |
i forget to mention that sometimes hehe. Yeah I always ask people who are trying to lose weight "well what are you eating" and then they get embarassed and tell me all the drinks and snacks they eat all day. and its like.... ....... so you know what you have to cut out right and they say "yeahhhhhhhhh but i dont want to"
but yeah, no sodas and sweet . I dont eat candy or anything. No need. I get a gallon of water and carry it around with me and put emergen-c in it or lemon juice with a touch of splenda so its not just water all day.
Helps cravings too. But if you want something thatll make you stop craving , just eat a huge spoonful of peanut butter. fill you right up hehe |
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| UWM |
| quote: | Originally posted by Orbax
Helps cravings too. But if you want something thatll make you stop craving , just eat a huge spoonful of peanut butter. fill you right up hehe |
Every time I get hungry lately I eat a bit of peanut butter with granola. Not too bad :)
I've put on 10 lbs of muscle over the past 7 weeks, I'm quite happy with my progress. When I get up to about 185-187 I'll be happy. I still need to get more definition though :mad: |
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| kid nyce |
| quote: | Originally posted by Orbax
i forget to mention that sometimes hehe. Yeah I always ask people who are trying to lose weight "well what are you eating" and then they get embarassed and tell me all the drinks and snacks they eat all day. and its like.... ....... so you know what you have to cut out right and they say "yeahhhhhhhhh but i dont want to"
but yeah, no sodas and sweet . I dont eat candy or anything. No need. I get a gallon of water and carry it around with me and put emergen-c in it or lemon juice with a touch of splenda so its not just water all day.
Helps cravings too. But if you want something thatll make you stop craving , just eat a huge spoonful of peanut butter. fill you right up hehe |
what's emergen-c?
also, i tried that tuna thing lol i got sick of tuna real quick LOL, i made it to the 4th week and really felt disgusted with myself. |
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| Orbax |
its 16 bucks a box and has packets you add to water that have tons of minerals and vitamins its really cool
and tuna gets old...but im used to it hehe. Diets are never fun so ah well. I sometimes throw it on bread and melt cheese over it to help |
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