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Workout Thread III (pg. 76)
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| Psionic |
Hey guys,
I've decided to take this bull by the horns and start working out and watching what I eat. I will be back in college in a couple weeks where I'll have complete access to a gym. Just to give you an idea, I'm trying to tone up and firm in my problem areas (stomach and thighs), while losing weight all-around as well. I have only a little gym workout experience, like I know I need a combination of cardio and strength training to accomplish this, but anyone have suggestions as for routines to work on those problem areas in particular?
Also, I don't know much about those protein/fat burning/whatever powders you make shakes with and consume. Any recommendations for supplements? I don't mean to sound vague or anything, so if anyone here answers me and needs/wants more information to perhaps tailor a better plan for myself, I'd appreciate it.
-Brian |
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| Masonious |
| quote: | Originally posted by Psionic
Hey guys,
I've decided to take this bull by the horns and start working out and watching what I eat. I will be back in college in a couple weeks where I'll have complete access to a gym. Just to give you an idea, I'm trying to tone up and firm in my problem areas (stomach and thighs), while losing weight all-around as well. I have only a little gym workout experience, like I know I need a combination of cardio and strength training to accomplish this, but anyone have suggestions as for routines to work on those problem areas in particular?
Also, I don't know much about those protein/fat burning/whatever powders you make shakes with and consume. Any recommendations for supplements? I don't mean to sound vague or anything, so if anyone here answers me and needs/wants more information to perhaps tailor a better plan for myself, I'd appreciate it.
-Brian |
good on yah for taking the whole physical health thing seriously, you'll be a loooot happier. How much do you weigh now and how much do you want to weigh? Once we know that information, diet suggestions are much easier.
also, spot training (trying to *just* firm up your abs) is impossible, you have to remove subcutaneous fat from all over your body to achieve definition. It turns out your body will burn fat from wherever the hell it wants regardless of what you do :/ The only way to get rid of it is to burn more calories than you take in and stress your muscles in a way which causes your body to generate more lean muscle mass.
Will you have a workout partner?
A good exercise for your legs (if you don’t have a workout partner and have good knees) are Hack Squats:
Free squats are still the best for muscle growth but they’re dangerous even with a workout partner and proper form.
I would recommend you get The New Encyclopedia of Modern Bodybuilding or something similar. Hundreds of different exercises with pictures on how to do them as well as the areas they target. It’ll help you workout better but it will also keep your workouts interesting if you try new things from time to time. |
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| Psionic |
| Ok, I'm 5' 9" and weight 230 lbs. (as of last week). Most of the excess fat on my body is in my stomach and thighs, although I don't look like I have a huge gut it's more like I'm just husky (I have very broad shoulders). I'm aiming to get down to at least 200 lbs., probably more, since I want to look slender but toned as well. I have like no definition in any of my body except my calves, but that's typical of anyone :p . I may have a gym partner next year (probably one of my suitemates) but I don't think he'd be going as much as me since he isn't really losing weight but rather just maintaining what he has. |
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| chi6me8ra |
| working out is great, but i think examining what you eat and when is really important. imo doing little things like drinking more water and eating less salt can work wonders. good luck :D |
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| Psionic |
| Well yeah I started cutting down on soda (I only ever drank diet varieties anyway) to about a can or two max. a day. Also I have been moderating my food intake in that I'm eating less of everything I used to eat before. I'm still interested in that protein or fat burning stuff though, anyone wanna give me a rundown on that? |
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| nrjizer |
Ok, after spending the last year or so pushing around my free weights off and on with no real strategy, I've decided that I need to create, and stick to, a good weekly routine. And I need help creating it, mostly with what exercises to do each day, and how many sets. I have a wide straight bar and a small 1 hand bar with about 70-80lbs worth of weights.
Difficulty: I have no bench or proper workout seat of any kind.
I'm looking for the full package here: lower body, upper body, abs, arms, everything. I'm 5'11 and weigh about 170 or so--I'm in pretty good shape, but I don't really have the strength or definition that I want. Part of that is becuase I really need to start running again every day, but for the most part I need some solid strategy for my weightlifting. I'm not looking for the steroid laced bodybuilder look, I'm more for the rock climber/martial artist/brad pitt in fight club type look.
Any help is greatly appreciated. |
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| Miss Bliss |
| Masonious is super hot... :toocool: :o |
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| Masonious |
| quote: | Originally posted by Miss Bliss
Masonious is super hot... :toocool: :o |
Thanks! In a couple of months i might even be in your league! Probably not though :(
For all [IGK] intensive porpoises [/IGK], this is how i looked yesteday. Keeping a day by day journal of progress helps a lot ^.^
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| Floorfiller |
| you're looking ing fantastic mason...keep that up. i'm impressed... |
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| Miss Bliss |
| quote: | Originally posted by Masonious
For all [IGK] intensive porpoises [/IGK], |
roffle, best post all day... I am seriously lol'ing in my office |
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| Masonious |
| quote: | Originally posted by Psionic
Ok, I'm 5' 9" and weight 230 lbs. (as of last week). Most of the excess fat on my body is in my stomach and thighs, although I don't look like I have a huge gut it's more like I'm just husky (I have very broad shoulders). I'm aiming to get down to at least 200 lbs., probably more, since I want to look slender but toned as well. I have like no definition in any of my body except my calves, but that's typical of anyone :p . I may have a gym partner next year (probably one of my suitemates) but I don't think he'd be going as much as me since he isn't really losing weight but rather just maintaining what he has. |
I recommend the following:
Workout Regimen
Monday & Thursday - Quads, Hams, Calves, Abs, if you’re feeling low on energy during Wednesday’s workout, skip the Thursday legs workout completely, rest up and get some carbs into your body.
Tuesday & Friday - Chest, Back, Calves, Abs, cardio (20-30 min walk @ incline on treadmill)
Wednesday & Saturday - Biceps, Triceps, Shoulders, Calves, Abs, cardio
Sunday - Blessed rest
The hardest part is resting up on Sundays and keeping up the protein intake. By far the most important contributors to the success I’ve noticed of late are the intensity of the workouts and not overtraining my biceps and triceps (limiting them to two or 3 exercises per muscle, 2 or 3 sets each). I have also stopped doing flat bench and am concentrating entirely on incline.
Do not workout longer than 50-60 minutes.
Don’t rest longer than about 30 seconds between sets, no matter how hard you’re breathing. You should be dripping sweat 20 minutes or so into the workout.
Diet
5 – 6 small meals / day
Meal 1 – 2 eggs, orange juice, whole wheat toast (take vitamins at this time as well)
Meal 2 – 2 scoop protein shake
Meal 3 – Steamed broccoli, brown rice, boneless, skinless chicken breast
(Creatine powder, NO2, Go Workout)
Meal 4 – 2 scoop protein shake,
Meal 5 – last ing protein shake and some mixed vegetables (steamed)
Meal 6 – If I’m starving I’ll snag a can of tuna, a few spoonfuls of fat free cottage cheese, chicken, steamed vegetables or an egg or two
Vitamins / pills in the morning: NO2, Fish oil, magnesium, calcium, multi-vitamin, b-12, glutamine and so on.
If you have to drink don't drink beer, stick with vodka or whiskey, 7&7s pwn j00r nuts.
Since you're trying to lose weight, i'd probably consume less protein than what I have listed above.
If you start feeling flat (no energy in the mornings) sautee up 2 whole onions, steam up a bunch of broccoli, boil 2 medium potatoes in 6 cups of vegetable stock until they're soft then add the onions and broccoli. Throw that stuff into a blender and make yourself some healthy soup that will give your body much needed carbs.
If you're curious as to what exercises I do for certain muscle groups lemme know! |
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| Masonious |
| quote: | Originally posted by Floorfiller
you're looking ing fantastic mason...keep that up. i'm impressed... |
thanks man! i really appreciate that ^.^ |
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