Official Workout Thread (Come here to lose weight)

dodgers33089 · Joined: 16 Dec 2006 Posts: 4694 Location: San Bernardino

Im determined to workout again.....but im going to lack the benefits of a gym.

Ok fellas so i have 80lbs of weight at my house and a curl bar for them
a perfect push up
jump rope
a resistence band
and one dumbell with 40lbs or so of weight

now, design a workout for me....i want to get lean

...but i'll start this on saturday or something next week...my body is TRASHED right now man5

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Andrew Evenstar · Posted: Sun May 25, 2008 9:59 pm Post subject:

I've been going to the gym a lot lately.

I want to get thinner, my stomach area, I don't care to get a six pack or abs or whatever. Just thinner. I am on a vegetarian diet.

Here's my schedule...

Mon / Weds / Sat / Sun - Basketball around 1-3 hours. just depends
Tues / Thurs - Hr running on a treadmill.

A bit of weightlifting is mixed in on those days.

I just want to lose some fat in my stomach area, and upper chest. I'm not a fat guy or overweight, just need to loose some flab.

Someone help with exercise techniques or eating habits as well.

Thanks.
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lakerzkb8 · Joined: 26 Dec 2005 Posts: 10887 Location: Canadaland

^ Just make sure your eating healthy. 3500 calories = 1 pound so do the math for how much calories you intake and burn a day , set a target number for how many pounds you want to lose, and how many days that would take. lol I hope that made sense..

I'm in the same position as you. I just want to burn off the flab in my stomach and sides. I'm not a fat or chubby guy but I really want to lean up. I run 4 times a week for 30-45 minutes. I walk a lot when i can. I jump rope everyday for 15 minutes. I play basketball twice a week for about 2 hours. I eat really healthy though, I cut off fast food, sodas, and whatnot. I eat a lot of canned foods, meats, etc. I've lost about 5-7 pounds already , but I came back home this weekend and I'm pretty sure I gained it all back. Damn home cooked food bang

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BB · Joined: 07 Apr 2008 Posts: 785 Location: Bucharest, Romania

Calories are overrated. Eat a high protein, low carb diet and workout. Looking good and being healthy is a lifestyle not something you can get for doing something once in a while. Also, about working out... It's all about intensity, not how much you do it. A 30 minutes great workout can be 10 times better than some crap you do in 2 hours, but with no intensity(being lazy).

Today I’m did back and biceps.
Bent Over Barbell Row -- Sets - 4 --Reps - 12, 6, 6, 6/8
Lat Pull Down -- Sets - 4 --Reps - 12, 8, 8, 8/8
Seated Cable Row -- Sets - 3 --Reps - 10, 10, 10/10
One Arm Dumbbell Row -- Sets - 3 --Reps - 12, 12, 12
Standing EZ Bar Curl -- Sets - 4 --Reps - 12, 6, 6, 6/8
Seated Alternating Incline Dumbbell Curl -- Sets - 3 --Reps - 8, 8, 8/8
One Arm Preacher Curl -- Sets - 3 --Reps - 10, 10, 10/10

And I’m going to start doing some plyometrics too so here it is:
Leap Ups -- Sets - 2 --Reps - 25, 25
Calf Raises -- Sets - 2 --Reps - 10,10
Step Ups -- Sets - 2 --Reps - 10,10
Thrust Ups -- Sets - 2 --Reps - 15,15
Burn Outs -- Sets - 1 --Reps - 100
First week of this so the reps are low, but I made my program in a way to get higher easier after I get used to it.

Also a 20 minutes sprints on level 12 on the elliptical trainer(out of 16). I was able to get it to 20kmh for the first time in my life today and I was quite shocked that I was able to do it. :P

shaveice · Joined: 05 Aug 2007 Posts: 1520 Location: Hawaii

BB, if I lift a 50lb dumbbell once, I'll get more results than if I lift a 20 pound twice?

dodgers33089 · Joined: 16 Dec 2006 Posts: 4694 Location: San Bernardino

MDI · Posted: Mon May 26, 2008 12:08 pm Post subject:

DarthRekal · Posted: Mon May 26, 2008 12:10 pm Post subject:

MDI · Posted: Mon May 26, 2008 12:13 pm Post subject:

dodgers33089 · Joined: 16 Dec 2006 Posts: 4694 Location: San Bernardino

BB · Joined: 07 Apr 2008 Posts: 785 Location: Bucharest, Romania

trodgers · Posted: Tue May 27, 2008 12:15 pm Post subject:

Kob3eight · Posted: Tue May 27, 2008 12:24 pm Post subject:

I know this is a thread for losing weight but my problem is gaining weight. Didn't feel like creating a new thread.

I'm 5'11", 155-160 pounds, with a slim build. Trying to pack in more muscle mass. My goal is to get up to 180-190 pounds.

There was a time I was dedicated to gaining muscle mass but all the eating and time spent to prepare the food was getting sickening/tiring. I was doing 6 meals a day with some snacks/fruits in between. Each day calorie intake would be 3500 while making sure my protein intake is sufficient throughout the day. Any less than that I won't be gaining anything (I have a fast metabolism).

I'll be working out at the gym 3 days a week (every other day).

I'll eat immediately after my workouts.

The problem is the food preparation and tremendous amounts consumed. It takes more time to prepare the food than eating it. After a while I got tired of looking at the food, and got tired of eating so much every day. This is where my dedication broke down.

I want to start again but looking for some advice. Any useful info on how I can make the food portion easier on myself? The idea of a protein shake came into mind but that only offers protein and some calories. It is missing other nutrients.

I avoid any fast food as much as possible.

Any useful advice?
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BB · Joined: 07 Apr 2008 Posts: 785 Location: Bucharest, Romania

"I'll be working out at the gym 3 days a week"
IMO, that's not enough. Work 5 times a week.

It depends the intensity with which you workout. And you can't gain more than 20lbs an year no matter what you do(unless you do steroids or take supplements hardcore and even with supps is super hard probably).

So you can achieve your goal in an year, an year and a half... The first 2 months are the hardest.

trodgers · Posted: Wed May 28, 2008 5:31 am Post subject:

Kob3eight · Posted: Wed May 28, 2008 10:34 am Post subject:

Thanks for your replies BB and trodgers, I'll check out the site.

I used to workout 5 days a week but it didn't work too well. 3 days a week is more suitable for me.

As for my workout intensity I always do 3 sets of 8-12 reps (rep # depending on what part of the body I'm working on). I add 5-10 pounds after every set. By the time I get to the end of my 3rd set I can barely complete it. After 2 weeks I try to start off with more weight on my first set and gradually build from there.

I do the same routine for 3 months and then totally change it around so my body doesn't get used to same routine exercises. I found this sudden change of routine helps a lot. My body doesn't expect the routine change and my workouts turn out to be more intense and tiring.

Yes I realize it will take a few years to reach my goal. Working out isn't the problem because I enjoy it. Gives me some time for myself to relax and think.

My main problem is the food. I get tired of preparing 6 meals for each day, and consuming the enormous amounts. It gets to a point I am sick of looking at food so I become discouraged from eating. As stated on my previous post above there was a time I was dedicated on gaining some muscle mass. I actually got to 170 pounds but because of all the food preparation, and enormous amounts consumed, I got sick of it. So I stopped eating too much and my weight gain dropped back down.

Any useful advice on easy to prepare meals with a decent portion for my weight gain? (I need at least 3500 calories a day, and I try to have 30g of protein every 3 hours).

Isn't the Zone and South Beach diet for weight loss?
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trodgers · Posted: Wed May 28, 2008 4:51 pm Post subject:

A diet is just a regimented way of eating. The Zone and South Beach are obviously beneficial for weight loss, but plenty of successful athletes use both diets. The Zone is especially popular among Olympic athletes apparently. The fact is that you adhere to the principles but manipulate the caloric values to suit your goals.
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Lord Johnny · Posted: Fri May 30, 2008 12:08 am Post subject:

is there any website or something that shows how to do every exercise properly? like to make sure everything you are doing is going ok?

thanks

shaveice · Joined: 05 Aug 2007 Posts: 1520 Location: Hawaii

trodgers · Posted: Fri May 30, 2008 6:40 am Post subject:

trodgers · Posted: Fri May 30, 2008 6:41 am Post subject:

Kob3eight · Posted: Fri May 30, 2008 5:22 pm Post subject:

Oz · Joined: 21 Oct 2007 Posts: 365 Location: Three Point Line

I'm not looking to lose weight i just need a good conditioning workout plan for the off season. any suggestions? im not big into lifting weights and stuff either...
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trodgers · Posted: Sun Jun 01, 2008 7:53 am Post subject:

Oz · Joined: 21 Oct 2007 Posts: 365 Location: Three Point Line

Andrew Evenstar · Posted: Mon Jun 02, 2008 3:37 pm Post subject:

trodgers · Posted: Mon Jun 02, 2008 7:50 pm Post subject:

BB · Joined: 07 Apr 2008 Posts: 785 Location: Bucharest, Romania

I'm not sure your vegetarian diet is good enough. Can you post what you eat in a day and when you eat?

Andrew Evenstar · Posted: Tue Jun 03, 2008 3:40 pm Post subject:

trodgers · Posted: Tue Jun 03, 2008 3:42 pm Post subject:

Agh! Way too much sugar.
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Props to BDG for the Imago.