What is your Pred Workout/Diet, if you have one?
- Thread starter Scrapps
- Start date
wraslor
Well-Known Member
Good advice here although I would eat more personally (depends upon many factors though). Great website to check out for tracking progress is fitday.com I sent my pamphlet out to those of you I have an email from so check you mail.
Also on the ab roller, yes it is a good exercise however you can not spot reduce. a thousand situps will not get you a wash board abs. Neat fact: everyone has a six pack it's all about getting your body fat low enough to see it. I know some pro bodybuilders at my gym that do no ab exercises at all and are ripped to shreds. I could grate cheese off their abs... but I don't think i'd eat it lol!
roninpredator
Sr Member
Thanks Travis!
I've just got your email.
I've just got your email.
josephchoi
Well-Known Member
seconded! Thank you good sir!!Thanks Travis!
I've just got your email.
syldar
Well-Known Member
Im starting to notice that i am getting a little too comfortable in my lifestyle. Currently im 194cm (6 foot 4 inches) and weigh 94kg - 207lbs. Going to have to start getting into shape. I may be young but i can already feel that my ultra fast metabolism that i had through high school is slowly failing.
It becomes a pain when costumes dont fit that well anymore.
I have my twin brother's weight to go by ( i dont know why he has remained at the weight he is) he is about my height and weighs only 84 kg 10kg lighter than me D:
It becomes a pain when costumes dont fit that well anymore.
I have my twin brother's weight to go by ( i dont know why he has remained at the weight he is) he is about my height and weighs only 84 kg 10kg lighter than me D:
Blade3327
Sr Member
Same exact thing happens with me .
BENSIN
Sr Member
I lift like an animal and eat like a beast, 200+ lbs, muscle. I eat whatever I want, steak, burgers, pizza, pasta, donuts, pure lard (McDonalds), fries, tacos, people, whatever.
If you guys want to lose weight adjust your diet properly and lift weights, lifting weights burns a **** load of calories. If you don't want to put on muscle weight, your diet will dictate that, and also lift lighter/medium weights and do higher reps.
If you guys want to lose weight adjust your diet properly and lift weights, lifting weights burns a **** load of calories. If you don't want to put on muscle weight, your diet will dictate that, and also lift lighter/medium weights and do higher reps.
BENSIN
Sr Member
Yup, you want to go higher weights...and naturally with a higher weight you're going to do less reps. A good starting point is to shoot for 6-8 difficult reps. If you can do more than 5 reps with ease, or with only mild effort, you can usually go higher in weight. During the course of your training you will find out what works best for you personally.
I highly recommend stretching first and then warming up with a light weight / high repetitions. I.E. Say you can curl over 100 pounds, if you do that COLD with out stretching/warming up, you're not going to feel good. So pick up a 40lb bar, and rep it 20-40 times. This makes life a lot easier on your joints and muscles, it will prep them for the onslaught of pumping iron. ...and if/when you're going heavy on bench press, ALWAYS have a spotter, because you do NOT want that bar resting on your chest or throat.
Protein is excellent, if you're going to be trying protein shakes, let me recommend Gold Standard 100% WHEY protein. ...as far as supplements go, Creatine and Glutamine are excellent, Creatine is also in beef, but not as concentrated as in supplement form. If you take Creatine as a supplement, drink ample amounts of water. Make sure to check with your physician though before starting on Creatine/Glutamine or any supplements...I mean I didn't, but in case you have, or think you might have an allergy or reaction to any of the stuff, better safe than sorry.
I'll stop here before I start writing a book, but if you have any questions, post up I'll be glad to share some knowledge/insight.
I highly recommend stretching first and then warming up with a light weight / high repetitions. I.E. Say you can curl over 100 pounds, if you do that COLD with out stretching/warming up, you're not going to feel good. So pick up a 40lb bar, and rep it 20-40 times. This makes life a lot easier on your joints and muscles, it will prep them for the onslaught of pumping iron. ...and if/when you're going heavy on bench press, ALWAYS have a spotter, because you do NOT want that bar resting on your chest or throat.
Protein is excellent, if you're going to be trying protein shakes, let me recommend Gold Standard 100% WHEY protein. ...as far as supplements go, Creatine and Glutamine are excellent, Creatine is also in beef, but not as concentrated as in supplement form. If you take Creatine as a supplement, drink ample amounts of water. Make sure to check with your physician though before starting on Creatine/Glutamine or any supplements...I mean I didn't, but in case you have, or think you might have an allergy or reaction to any of the stuff, better safe than sorry.
I'll stop here before I start writing a book, but if you have any questions, post up I'll be glad to share some knowledge/insight.
wraslor
Well-Known Member
Don't listen to this guy he takes roids!
JKJK very good advice here. It is a good idea to change things up from time to time as well. For example maybe you follow a routine that does 5 sets for 5 reps each for a while then switch to one that does a pyramid set of 12, 10, 8. going up in weight and lowering the reps each set. But anyway before getting to technical do some research on beginner programs such as the one I listed in the email and follow it to learn the movements, practice form, and get your body adapted to lifting. A couple months or so maybe switch it up or tweek certain things.
BENSIN
Sr Member
WhiskeyBeard
New Member
Hey Folks,
I am in the process of completely changing my nutrition and fitness routine.
I eat a high protein, low (not no) carb diet with a lot of steamed veggies and fruit. I have cut out most fats like mayo and sat fats. I take in as much "good" fat as neccessary such as avocados and almonds. I cut out alcohol during the week and have dropped a few pounds just from that with no exercise. I make sure I get a good breakfast and eat several small meals a day and, (this is the hardest part for me) watch my portion sizes. I will be adding Creatine and multi-vitamins into my daily routine when I get in full gear. I am going to kick smoking's ass next week, hopefully I can quit for good.
I am 29, 5'9" and have a "wrestler" build. I can put on mass easy, but keeping off fat that I lose is my struggle. It's probably just an issue of age and metabolism and being quite sedientary behind a desk at work and in front of the tv at home. I am doing this primarily for health reasons, as I want to have some kids here shortly and would like to be around to raise them, of course it would be nice to be able to bend bars of iron at parties.
I became extremely interested in and started researching Old time Strongman training. I absolutely hate the gym and can do all of the workouts at home or at the park. These guys from the old days had incredible functional strength and were not all water weight 'roid pretty boys.
Below is Arthur Saxon pressing over 400 lbs.
I'll be picking up some kettlebells -
Art of Manliness Kettlebell Workout
And a some literature:
Oldtimestrongman.com
Sandow and the Golden Age of Ironmen
I am in the process of completely changing my nutrition and fitness routine.
I eat a high protein, low (not no) carb diet with a lot of steamed veggies and fruit. I have cut out most fats like mayo and sat fats. I take in as much "good" fat as neccessary such as avocados and almonds. I cut out alcohol during the week and have dropped a few pounds just from that with no exercise. I make sure I get a good breakfast and eat several small meals a day and, (this is the hardest part for me) watch my portion sizes. I will be adding Creatine and multi-vitamins into my daily routine when I get in full gear. I am going to kick smoking's ass next week, hopefully I can quit for good.
I am 29, 5'9" and have a "wrestler" build. I can put on mass easy, but keeping off fat that I lose is my struggle. It's probably just an issue of age and metabolism and being quite sedientary behind a desk at work and in front of the tv at home. I am doing this primarily for health reasons, as I want to have some kids here shortly and would like to be around to raise them, of course it would be nice to be able to bend bars of iron at parties.
I became extremely interested in and started researching Old time Strongman training. I absolutely hate the gym and can do all of the workouts at home or at the park. These guys from the old days had incredible functional strength and were not all water weight 'roid pretty boys.
Below is Arthur Saxon pressing over 400 lbs.
I'll be picking up some kettlebells -
Art of Manliness Kettlebell Workout
And a some literature:
Oldtimestrongman.com
Sandow and the Golden Age of Ironmen
JoeSomebody369
New Member
HAHA Good one cujo!
Well I might be able to offer some good advice on this one for once lol. I work at a gym and I've picked up a lot of advice from the trainers there/personal experience. I started at 300 lbs at the end of my senior year at high school. I've been working out on and off for 2 years (I hit points where I take like 6 month breaks lol so if you can stay consistent you'll gain results faster than me lol). I'm currently 181 lbs and i'm trying to get down to 165. my routine was an hour of cardio and than i worked out abs and obliques for about 40 minutes mon-friday. since hitting 181 lbs i've changed my work out a bit I've increased cardio to an hour and a half - 2 hours and I work out abs and obliques still mon-fri but i've started lifting too (I try to do 2 sections per day examples)
Mon - Chest/Tris + abs and obliques
tuesday - Bis/Back + abs and obliques
wed - Shoulders/legs + abs and obliques
Thur - Chest/Tris + abs and obliques
Fri - Bis/Back + abs and obliques
Sat- off
Sun - off
Since my body is getting use to the work outs I often change it too such as:
Mon - Bis/Tris
Tues - Chest/Back
etc.
etc.
Its always good to switch it up so your body doesn't memorize the same routine over and over again because your results will slow down. It works the same with cardio too we have 5 different types of cardio machines at the gym I work out and I always rotate them so my body is always being tricked. If you want to gain some lean muscle and not bulk up if your going to incorporate weight lifting right away than you want to keep this in mind....Light weight A LOT of reps..lifting light weights with a lot of reps helps build lean muscle while burning the fat thats on top of the muscle too because with a lot of reps your heart rate stays in that fight burning zone. If your going to lift HEAVY your going to become bulky instead of lean and cut.
As for diet I'm on a 1200-1500 calorie diet and I burn about 1600-2000 calories per day. Now you have to figure out what works best for you because everyones body works differently. Its a good thing to check out your local food store and check out the meals by brands:
Healthy Choice, Smart Choice, Lean Cuisine etc.
Although these meals are high in sodium this is where water is your best friend (if its not make it your best friend lol) drink loads of water while your working out. Especially with the low cal meals since they are high in sodium the sodium dehydrates you. The meals I get range anywhere from 170 calories to 310 calories.
An example of all my food for the day would be this
Breakfast (most important part you need the most calories here and than as the day goes on your meals should get smaller)
Bowl of cereal
yogurt
fruit
glass of milk
Lunch
One of the low cal meals
fruit
yogurt
2 glasses of water (1 before eating 1 after)
Dinner
dinner really depends what i make i dont have a "set list" I usually make chicken o pasta with meat balls Only 1 plate no second servings unless its veggies!
Salad
steamed vegetables
2 glasses of water
2 pieces of chicken or a cup of pasta with a few meatballs
Again this is what works for me so I'm just giving it to you as an example to help find what works best for you!
If you go to my thread in the overall progress page my first picture of me wearing my suit was when I weighed around 225 the suit was really tight I couldnt really get the zipper up in the back. Now when i put on the suit at 181 it fits effortlessly and I have A LOT of room to move around. One of the best things that helped me is the trainers at Planet Fitness. We are not a body building gym but we offer a free design your own program which you can tell the trainer what you want to do and they will design you a program to get a jump start. They also give you a target heart rate zone so you know what you need to have your heart rate at to be in that fat burning zone.
All my results are all natural I didnt use any supplements though from 181 to 165 i'll be heading over to gnc to get something to give me a boost. Remember if your bodies not use to working out you dont need to use your money for supplements because your body will be in such a shock from starting working out the pounds will come off really quick in the beginning. The hardest part in my opinion is the eating part. If you can control your eat habits you'll be golden. I wish you the best of luck and I hope this helps! if you have any other questions shoot me a private message
Well I might be able to offer some good advice on this one for once lol. I work at a gym and I've picked up a lot of advice from the trainers there/personal experience. I started at 300 lbs at the end of my senior year at high school. I've been working out on and off for 2 years (I hit points where I take like 6 month breaks lol so if you can stay consistent you'll gain results faster than me lol). I'm currently 181 lbs and i'm trying to get down to 165. my routine was an hour of cardio and than i worked out abs and obliques for about 40 minutes mon-friday. since hitting 181 lbs i've changed my work out a bit I've increased cardio to an hour and a half - 2 hours and I work out abs and obliques still mon-fri but i've started lifting too (I try to do 2 sections per day examples)
Mon - Chest/Tris + abs and obliques
tuesday - Bis/Back + abs and obliques
wed - Shoulders/legs + abs and obliques
Thur - Chest/Tris + abs and obliques
Fri - Bis/Back + abs and obliques
Sat- off
Sun - off
Since my body is getting use to the work outs I often change it too such as:
Mon - Bis/Tris
Tues - Chest/Back
etc.
etc.
Its always good to switch it up so your body doesn't memorize the same routine over and over again because your results will slow down. It works the same with cardio too we have 5 different types of cardio machines at the gym I work out and I always rotate them so my body is always being tricked. If you want to gain some lean muscle and not bulk up if your going to incorporate weight lifting right away than you want to keep this in mind....Light weight A LOT of reps..lifting light weights with a lot of reps helps build lean muscle while burning the fat thats on top of the muscle too because with a lot of reps your heart rate stays in that fight burning zone. If your going to lift HEAVY your going to become bulky instead of lean and cut.
As for diet I'm on a 1200-1500 calorie diet and I burn about 1600-2000 calories per day. Now you have to figure out what works best for you because everyones body works differently. Its a good thing to check out your local food store and check out the meals by brands:
Healthy Choice, Smart Choice, Lean Cuisine etc.
Although these meals are high in sodium this is where water is your best friend (if its not make it your best friend lol) drink loads of water while your working out. Especially with the low cal meals since they are high in sodium the sodium dehydrates you. The meals I get range anywhere from 170 calories to 310 calories.
An example of all my food for the day would be this
Breakfast (most important part you need the most calories here and than as the day goes on your meals should get smaller)
Bowl of cereal
yogurt
fruit
glass of milk
Lunch
One of the low cal meals
fruit
yogurt
2 glasses of water (1 before eating 1 after)
Dinner
dinner really depends what i make i dont have a "set list" I usually make chicken o pasta with meat balls Only 1 plate no second servings unless its veggies!
Salad
steamed vegetables
2 glasses of water
2 pieces of chicken or a cup of pasta with a few meatballs
Again this is what works for me so I'm just giving it to you as an example to help find what works best for you!
If you go to my thread in the overall progress page my first picture of me wearing my suit was when I weighed around 225 the suit was really tight I couldnt really get the zipper up in the back. Now when i put on the suit at 181 it fits effortlessly and I have A LOT of room to move around. One of the best things that helped me is the trainers at Planet Fitness. We are not a body building gym but we offer a free design your own program which you can tell the trainer what you want to do and they will design you a program to get a jump start. They also give you a target heart rate zone so you know what you need to have your heart rate at to be in that fat burning zone.
All my results are all natural I didnt use any supplements though from 181 to 165 i'll be heading over to gnc to get something to give me a boost. Remember if your bodies not use to working out you dont need to use your money for supplements because your body will be in such a shock from starting working out the pounds will come off really quick in the beginning. The hardest part in my opinion is the eating part. If you can control your eat habits you'll be golden. I wish you the best of luck and I hope this helps! if you have any other questions shoot me a private message
JoeSomebody369
New Member
Yeah but theres only so much you can do at certain Planet Fitness gyms (based on the owners decisions) A lot of the equiqment is basically just machines with a small free weight section (dumbells only up to 60 LBS) 1 cable tower 100 cardio machines and thats it. So its limited but like I said before everyones body adjust differently the chest/back on the same day doesn't bother me plus i'm always changing it so its not like the chest/back routine is done every week.
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