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PUMP THAT SHIT UP, WEAKLING! New plan in OP
Talonrazor
Registered User regular
Registered User regular
NEW THREAD, SAME OP!
(I didn't see anyone else make the new one)
I want to lose or gain weight!
Well, so do a lot of us. Every weekend, usually Sunday, we'll be posting our weekly weight and front and side body pics, both relaxed and tensed, to help judge our progress. Some of us are tracking our daily food intakes and workout for each day and posting those as well.
Guys in the Anti-Fatty Program - Serious Dudes Only Please! This ain't the "I will stop eating McDonalds and lose weight" program
MistaCreepy - Current Weight: 235 Goal Weight: 210
Talonrazor - Current Weight: 235 Goal Weight: 210
Javen - Current Weight: 151 Goal Weight: 175
Bucketman - Current Weight: 324lbs Goal Weight: 280
redfenix - Current Weight: 230 Goal Weight: 180
Meissnerd - Current Weight: 230 Goal Weight: 210
emericana - Current Weight: 270 Goal Weight: 250
SageinaRage - Current Weight: 210 Goal Weight: 180
shorttimin' - Current Weight: 195 Goal Weight: 185
Well, how do I become a non-fatty!
This is good! Fatties are terrible! Here we are all going to be working hard to get non-fat. While some people are going to be in bulking stages, that is adding muscle so they make money selling tickets to the gun show, us fatties will be cutting, getting rid ourselves of the Michelin Man look. It's going to take hard work and dedication so if you come in here hoping that you'll shed weight by playing your Wii and eating less potato chips, get out.
The first step is diet. You need to not eat shit. Start a food log, either a journal or using FitDay.com or whatever. I like Fit Day's software because the website is shit but you can just as easily use Excel. Examine a typical day of eating calories. Now examine how much calories you burn during the day (you'll need to find a good metabolism counter online). Our goal is to get calories intake to be less than calories burned.
Now structure new eating habits. The best way to eat is six meals a day, smaller and healthy. Breakfast should be your largest meal, followed by your post-workout meal. Read this post on the bodybuilding.com's forums. It contains good guidelines for pre-. during and post-workout nutrition. Focus on eating lots of greens, fruit, nuts and seeds, lean meats and fish. Good sources of protein like grilled chicken breasts, eggs, tuna and mushrooms are vital. For snacking, try bananas or almonds. Get rid of any and all sodas and drink water instead. Drink a lot of water. A good thread for recipes is here.
Exercise is crucial. Do cardio at least 30 minutes, every day. The best is right when you wake up, before breakfast. For fat-burning, long duration, low intensity is the goal. Run, swim, row or bike are the four best ways to get your cardio. If you are super fatty or have bad knees, you might want to do low-impact like swimming, elliptical trainers or stationary rowing. And yes, you still need to weightlift. If you don't, you'll lose a lot of muscle mass which will make bulking even tougher. Even if you don't want to bulk or "look like Ronnie Coleman", you should still be lifting. Do Mark Ripptoe's program or Tube's program. Both are good for beginners and focus on overall strength.
Add a new sport that you've never played before. Play intermural soccer or basketball in college, join a city rec league or even go play baseball with your friends every week. Pick up some martials arts. Go rock climbing or hiking or an outdoors excursion that lasts several hours on the weekends.
CrossFit has a good summary of what "World Class Fitness" is:
If you need an example, here's what I'm doing
Talon's Plan
I want to become The Wook! Where do I start?
Follow Tube and The Wook's advice. They've been around and know what's best. The plan that Tube created is great for starters. A good place to start your weightlifting education is reading Mark Ripptoe's Starting Strength. This article is a good starter for new weightlifters. Read this for basic tips on nutrition. If you need help on certain excercise forms, try this website. The goal is lift hard, eat good nutrition and be very consistent. Pay attention to what Tube and wook recommend, they know what they are talking about.
Other Resources
Bodybuilding.com - Good forum and community for fitness
T-nation.com - While aimed at the 'sweet kegger party bra' crowd, it's still packed with tons of super useful information
CrossFit.com - Not for some people, CrossFit is still probably the toughest fitness program out there
ExRx.net - A fantastic resource, this is a huge database of animated .gifs that show correct form to various exercises
FitDay.com - The website can be slow and some people hate it but I like to use the software to maintain an overview of my general fitness level.
(I didn't see anyone else make the new one)
I want to lose or gain weight!
Well, so do a lot of us. Every weekend, usually Sunday, we'll be posting our weekly weight and front and side body pics, both relaxed and tensed, to help judge our progress. Some of us are tracking our daily food intakes and workout for each day and posting those as well.
Guys in the Anti-Fatty Program - Serious Dudes Only Please! This ain't the "I will stop eating McDonalds and lose weight" program
MistaCreepy - Current Weight: 235 Goal Weight: 210
Talonrazor - Current Weight: 235 Goal Weight: 210
Javen - Current Weight: 151 Goal Weight: 175
Bucketman - Current Weight: 324lbs Goal Weight: 280
redfenix - Current Weight: 230 Goal Weight: 180
Meissnerd - Current Weight: 230 Goal Weight: 210
emericana - Current Weight: 270 Goal Weight: 250
SageinaRage - Current Weight: 210 Goal Weight: 180
shorttimin' - Current Weight: 195 Goal Weight: 185
Well, how do I become a non-fatty!
This is good! Fatties are terrible! Here we are all going to be working hard to get non-fat. While some people are going to be in bulking stages, that is adding muscle so they make money selling tickets to the gun show, us fatties will be cutting, getting rid ourselves of the Michelin Man look. It's going to take hard work and dedication so if you come in here hoping that you'll shed weight by playing your Wii and eating less potato chips, get out.
The first step is diet. You need to not eat shit. Start a food log, either a journal or using FitDay.com or whatever. I like Fit Day's software because the website is shit but you can just as easily use Excel. Examine a typical day of eating calories. Now examine how much calories you burn during the day (you'll need to find a good metabolism counter online). Our goal is to get calories intake to be less than calories burned.
Now structure new eating habits. The best way to eat is six meals a day, smaller and healthy. Breakfast should be your largest meal, followed by your post-workout meal. Read this post on the bodybuilding.com's forums. It contains good guidelines for pre-. during and post-workout nutrition. Focus on eating lots of greens, fruit, nuts and seeds, lean meats and fish. Good sources of protein like grilled chicken breasts, eggs, tuna and mushrooms are vital. For snacking, try bananas or almonds. Get rid of any and all sodas and drink water instead. Drink a lot of water. A good thread for recipes is here.
Exercise is crucial. Do cardio at least 30 minutes, every day. The best is right when you wake up, before breakfast. For fat-burning, long duration, low intensity is the goal. Run, swim, row or bike are the four best ways to get your cardio. If you are super fatty or have bad knees, you might want to do low-impact like swimming, elliptical trainers or stationary rowing. And yes, you still need to weightlift. If you don't, you'll lose a lot of muscle mass which will make bulking even tougher. Even if you don't want to bulk or "look like Ronnie Coleman", you should still be lifting. Do Mark Ripptoe's program or Tube's program. Both are good for beginners and focus on overall strength.
Add a new sport that you've never played before. Play intermural soccer or basketball in college, join a city rec league or even go play baseball with your friends every week. Pick up some martials arts. Go rock climbing or hiking or an outdoors excursion that lasts several hours on the weekends.
CrossFit has a good summary of what "World Class Fitness" is:
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
If you need an example, here's what I'm doing
Talon's Plan
Overall Fitness Goal
Prep for Army National Guard Officer courses
Prep for Army Rangers entrance and Ranger School
Prep for Law Enforcement Academy
Body be a Landscape of Sex
Nutrition
- Breakfast (also pre-workout): Omelet at the college cafeteria or five eggs scrambled with glass of skim milk
- Post-workout: Salad with greens, spinach, mushrooms, egg whites, single grilled chicken breast, tomatoes, carrots, peas, no dressing. Two glasses of skim milk
- Lunch: Can of tuna, two pieces of 100% whole wheat bread.
- Supper: Small salad, chicken or tuna or turkey as meat, steamed veggies, glass of skim milk
- Dinner: Grilled chicken breast with cup of brown rice OR salmon patty between two whole wheat bread slices with brown rice
- Late-Night Snack: Handful of almonds, glass of skim milk
- Water consumption goal of a gallon a day
- One cheat meal during the weekend of whatever I want, like a small bowl of icecream or a shake or a single slice of pizza.
Fitness
- Weightlifting: Tube's workout plan, done MWF. I'll be swapping to a T/TH/Sa routine soon because I'll be taking Advanced Weightlifting through my University.
- Cardio: Every day, before breakfast, either swim for a half-hour to an hour or run for a half-hour. One or twice a week, run for an hour to an hour and half late during the evening.
- Sports: Play soccer for an intermural team once a week, do Brazilian Jui-Jitsu twice a week.
- Weekends: Do a bike ride or a long hike or rock climbing or some kind of excursion lasting at least two hours of intensive activity but also fun.
Every day I log whatever I've done on FitDay and I log my weights, reps and sets in my fitness journal. Every Sunday I weight myself and take body pictures, which I then post here and on my fitness journal.
Prep for Army National Guard Officer courses
Prep for Army Rangers entrance and Ranger School
Prep for Law Enforcement Academy
Body be a Landscape of Sex
Nutrition
- Breakfast (also pre-workout): Omelet at the college cafeteria or five eggs scrambled with glass of skim milk
- Post-workout: Salad with greens, spinach, mushrooms, egg whites, single grilled chicken breast, tomatoes, carrots, peas, no dressing. Two glasses of skim milk
- Lunch: Can of tuna, two pieces of 100% whole wheat bread.
- Supper: Small salad, chicken or tuna or turkey as meat, steamed veggies, glass of skim milk
- Dinner: Grilled chicken breast with cup of brown rice OR salmon patty between two whole wheat bread slices with brown rice
- Late-Night Snack: Handful of almonds, glass of skim milk
- Water consumption goal of a gallon a day
- One cheat meal during the weekend of whatever I want, like a small bowl of icecream or a shake or a single slice of pizza.
Fitness
- Weightlifting: Tube's workout plan, done MWF. I'll be swapping to a T/TH/Sa routine soon because I'll be taking Advanced Weightlifting through my University.
- Cardio: Every day, before breakfast, either swim for a half-hour to an hour or run for a half-hour. One or twice a week, run for an hour to an hour and half late during the evening.
- Sports: Play soccer for an intermural team once a week, do Brazilian Jui-Jitsu twice a week.
- Weekends: Do a bike ride or a long hike or rock climbing or some kind of excursion lasting at least two hours of intensive activity but also fun.
Every day I log whatever I've done on FitDay and I log my weights, reps and sets in my fitness journal. Every Sunday I weight myself and take body pictures, which I then post here and on my fitness journal.
I want to become The Wook! Where do I start?
Follow Tube and The Wook's advice. They've been around and know what's best. The plan that Tube created is great for starters. A good place to start your weightlifting education is reading Mark Ripptoe's Starting Strength. This article is a good starter for new weightlifters. Read this for basic tips on nutrition. If you need help on certain excercise forms, try this website. The goal is lift hard, eat good nutrition and be very consistent. Pay attention to what Tube and wook recommend, they know what they are talking about.
Other Resources
Bodybuilding.com - Good forum and community for fitness
T-nation.com - While aimed at the 'sweet kegger party bra' crowd, it's still packed with tons of super useful information
CrossFit.com - Not for some people, CrossFit is still probably the toughest fitness program out there
ExRx.net - A fantastic resource, this is a huge database of animated .gifs that show correct form to various exercises
FitDay.com - The website can be slow and some people hate it but I like to use the software to maintain an overview of my general fitness level.
Talonrazor on
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i feel like such a slob now.
Spoiler:
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So what your saying is, Danes are gay and fat?
that's quite a plan you have there
Also, I'm here for the Wook pictures
and maybe a little working out
Well I've just had my protein shake and it's now bed-time.
I'd post photos, but they would really mean nothing to anyone here as no-one knows how skinny I used to be compared to now, as I have no previous reference photos like Wook does.
i just looked it up and it really doesn't seem to have any benefit other than bragging rights for times and how hardcore you look doing it in winter
Bench press 5x5@125 (improved weight)
I found out this morning I can do dips! ... 3x5 ... at 100 pounds assistance ...
Incline bench 4x5@95 (worsened, finished 5x5 last time)
Dumbbell flies 4x5@20 (worsened, finished 5x5 last time)
Tricep Extensions, 5x5@35 (improved weight)
Now I have to go through the day fighting off acid reflux/heartburn or whatever it is, digestion troubles that would honor the poop thread, and the fact that I forgot my damn belt :x
Going to meet a trainer to figure out my goals and shit.
Moar later.
One day the WOD might be 300 pushups for time and then the very next day it might have you doing 5x20 on the bench.
Pretty much.
You are probably going to want to go ahead and ignore everything he tells you.
Feels good man.
I'm going to join a crossfit gym in a month or so, we'll see how it goes
PSN: Robo_Wizard1
Why?
Because I have never seen a program that came from a gym trainer that wasn't awful. Ever. I'm sure they exist, but I have never seen them.
(don't actually send help)
In that light, do you mind if I run through the training regimen of my ex-trainer for critique?
We worked out in muscle groups by day (chest on day X, legs on day Y, etc.).
All exercises were 3x12 unless otherwise specified. For some exercises, such as squats, a "warm-up" set was included at a light weight so he could verify my form. Stretching was always performed prior to working out, and was not a consideration for the warm-up sets.
I'm including my most recent weights here for analysis. Let me know if I'm working anything out of order, too!
All exercises are listed chronologically for the day they are listed under.
Also, one apology: for the most part, I am ignorant of the proper name for many of these exercises. If you need any clarification, as to the motion involved (especially if I've used the wrong term) just let me know.
Legs Day
Squats | | 225, 245, 275
Dead Lifts | | 225, 245, 275
Leg Press | | 415, 505, 595
Hamstrings | | 195, 210, 225
Leg Raises (at the knee) | | 80, 90, 100
Abs Day
Inclined Leg Raises (at the hip) | 3x20
Vertical Leg Raises (at the hip) | 3x20
Kick-outs | 3x50
Incline Sit-Ups | 3x20
Machine Crunches | 3x30 | 30, 40, 50
Twisting? (Obliques) | 6x30 (3 for each side) | 15
(Whenever we do abs we also do calves, so they follow here:)
Angled vertical incline | 300
Bent over vertical incline (raise weight with hip as the point of pressure?) | 300
Seated calf raise | 45, 90, 135
Calf press (same machine as leg press) | 595
Chest Day
Bench Press | 185, 225, 245
Drop set for Bench Press (with dumbbells) | 25
Incline Bench Press | 135, 145, 185
Drop set for Incline Bench Press (with dumbbells) | 25
Butterflies (dumbbells) | 35
Cable cross-overs (angled low) | 50
Drop set for Cable cross-overs (horizontal) | 25
Shoulders Day
Military press (behind the head) | 2x12 | 135
Military press (in front of the head) | 2x12 | 135, 185
Scapulae? Trapezius? (Slightly bent posture, dumbbells pulled up and out ["Hugging a tree"]) | 35
Drop sets for previous | 15
Deltoid? (Seated, dumbbells lifted 90 degrees from floor to outward away from the side of body) | 35
Drop sets for previous | 15
Front Deltoid? (Seated, dumbbells lifted 90 degrees from floor frontward) | 35
Drop sets for previous | 15
Cable weight from hip to chin? | 3x15 | 50
Wheelbarrow? | 315, 345, 435
Back Day
Rotational pull from floor to hip (no idea on the name, it's like a row) | 135, 180, 180
Lat Pull downs (wide grip) | 140, 150, 160
Lat Pull downs (narrow grip) | 140, 150, 160
Cable Rows | 140, 150, 160
Pull ups | 3x12
Arms Day
Bar Preacher Curls | 95, 95, 95
Cable horizontal curls? (Arms facing forward, elbows at shoulder level, pull up and away) | 40, 50, 60
Drop-set for above | 3x20 | 20
Dumbbell Preacher Curls | 6x12 | 40
Drop-set for Dumbbell Preacher Curls | 6x12 | 20
Tricep cable pull downs? (Standing position, pull the weight from hip downward) | 80, 90, 100
Behind the head dumbbell push-up? | 50
Drop set for above, machine version | 40, 50, 60
Weighted dips (machine) | 275, 290, 305
This was the routine of my old trainer, which I have continued to use. Should I be changing any of it?
One thing to point out, I still do push-ups and pull-ups on "off-days," and abs (leg raises, kick-outs, and crunches) every day after my work out.
I work out 3.5 days per week (alternating 3 and 4 days per week).
Correct me anywhere you have the patience to. Using this routine I've gone from 117 lbs. to 160 lbs. (where I am now), however, considering the few areas where I received "bum advice" from this trainer (see false grip), I'm starting to question everything.
If you have the time or inclination, please comment!
It was just a fitness test today.
Plan breakdown on Wednesday.
but I also don't want to eat healthy, I just want the endorphins from exercising
is this a pointless endeavor y/n
just grab some stuff and keep lifting it up and down in various positions
make sure the stuff you grab is heavy
that is all
can I lift my cats
The proof is in the pudding. If you've gone from 117lbs to 160lbs, assuming it's not all fat, it's a program that's working for you. THAT SAID
1. No one, but no one, needs a dedicated ab day
2. You should move deadlifts to back day, squat and deadlift on the same day and one will suffer
3. I would say you should go for a heavier rep scheme for a while, I'm not a fan of the 3x12 for everything approach
4. If I'm reading this right, you're doing this over two weeks. By the time you train your chest again, it's been two weeks since you trained it last. I'd do it as a six day a week program myself, and cut the drop sets
5. I'm not a fan of behind the neck presses. Wook disagrees with me, but wook also has a bum shoulder.
Your progress is a testament to your consistency and dedication. I see people at the gym doing terrible, terrible programs all the time who are doing better than I am. Why? Because they are more consistent and more dedicated than me (which isn't ok). Pat yourself on the back.
make sure they're in heat before you lift
yes and I am officially calling you dumb
i'm feeling bit better in general, though i have plenty of weight to lose yet
i guess in the OP you can put me at 225
SE++ Map Steam
Keeping good form while they're yowling and struggling to escape is good for your stabilizer muscles I would imagine
Thanks for the feedback. I really appreciate it.
RE 1.: Should I do the whole ab routine every day, then? Perhaps every other day?
RE 2.: Will do.
RE 3.: I'll look to your previous write-ups for recommended weights/reps. Thanks for the suggestion.
RE 4.: When implementing the 6-day/week work-out schedule, what should I do to avoid falling prey to over-training? Or will that be obviated by working different groups each day?
RE 5.: I'll be honest, I'm always nervous about those in addition to the behind-the-head tricep presses as well--I wouldn't be averse to eschewing them in favor of something else. Is there anything you would recommend to replace it?
Thanks for the kind words, too.
Thanks again!
1. You could do it every other day, that's normally pretty good. You could try ab boot camp as well, do a google search.
5 I like 12, 10, 8, 6 as a rep range personally, also 8, 6, 4, 8, 6, 4
4. Overtraining is hugely, hugely overrated. If you aren't a pro athlete, you are unlikely to ever overtrain. That said, don't lift heavy six days a week, add in medium and light days too (for me, I do two heavy days, two medium days, and two light days (arms) and I'm cutting the arm day down to one because seriously two arm days? Also get plenty of rest, make sure you're eating enough and take a back off week every six weeks, where you do three days a week (maybe the faggot plan). The back off week is where the most growth happens.
5. You probably don't need to replace them with anything to be honest, but try a push press. I love the shit of push presses. If you're not already doing bent over lateral raises, replace them with that.
because if so you're still kind of being a little bitch
Postal work fucking sucks. Especially when you have to use a bike in 20cm snow.
i bet you've called a lot of people a bitch, though
Thanks for taking the time to enter into detail, Tube. It's sincerely and greatly appreciated.