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Invisiblet00th
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eating, working out, general tips - for a noob!
    #14427428 - 05/09/11 10:46 PM (12 years, 8 months ago)

ok so, for the last few weeks i have been doing pushups. trying to get general strength up, and also to see if i could stick with a plan. which i did pretty well with.

now i stepped it up a bit, and got some weights and creatine powder mix type thing.

looking for some general advice/tips.

as far as my workout i did
30 x shrugs (shoulder)
10 x across chest curls (chest/biceps)
12 x preacher curls i think they are called? (triceps)
10 x curls (biceps)

and i did this 5 times. with maybe 2-3 minutes in between each set. also those were with 20lb dumbells.

is that an ok workout? am im missing any critical parts? i also did 3 x 20 situps holding a 20lb dumbell.

as far as what im eating - im trying to start eating healthier, while incorporating protein in as well. what i have in mind right now -

i eat a lot of fruit. sushi. tuna on crackers. i drink a lot of those naked smoothies. v8 fruit fusion juice.

what are some other pretty good, healthy and preferably cheap things i can add in there?

and any other general advice/tips/etc on what to add in?

thanks and much appreciated.


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Invisiblewow
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Re: eating, working out, general tips - for a noob! [Re: t00th]
    #14427448 - 05/09/11 10:51 PM (12 years, 8 months ago)

i got a pullup bar from walmart that hangs in the door frame and it really makes a difference!  i highly recommend the pullup bar.. and a nice barbell off craigslist..  doing compound movements is a good thing (bench,clings, rows, squats)


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Offlinedshow
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Re: eating, working out, general tips - for a noob! [Re: wow]
    #14427638 - 05/09/11 11:59 PM (12 years, 8 months ago)

Your workout is shit. lol sorry :shrug:
preacher curls are for biceps and shrugs are more for your trapezius and sternonucleomastoid.

Answer these questions so that people can give you some good advice.

1.) What exactly are your goals/want to accomplish? bigger? stronger? just to look big? lose weight? etc...

2.) weight,height,age.

3.) What do you have to workout with? gym membership? dumbells at home? etc..


Answer those and it will be alot easier to give you some advice :wink:


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Invisiblet00th
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Re: eating, working out, general tips - for a noob! [Re: dshow]
    #14429254 - 05/10/11 10:56 AM (12 years, 8 months ago)

yeah i mean im brand new at this and was just trying to do some kind of positive thing. im not trying to act pro at what im doing, just trying to pick up some advice! (note why i said for a noob!)

im 22 6'1 175, and right now just have dumbells from home to work with.

my goal is just to look a little bit more fit/better for the summer. i dont want to get huge or anything, but i would like some definition, ya know?

i might have got the preacher curls name wrong them, cuz what im talking about is for the triceps im pretttyyyy sure. like behind the head bringing the dumbell up and down type thing.


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Offlinedshow
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Re: eating, working out, general tips - for a noob! [Re: t00th]
    #14431304 - 05/10/11 06:53 PM (12 years, 8 months ago)

First off your not going to get huge. You not only dont have the right equipment, but it takes years and hard work to become huge.

What wow said was a good idea. A bar to do pullups and chinups would be incredibly helpful specially since you only have 2 20lb dumbells. If your on a budget, id say that would be your best investment for the lowest cost.


Do you have a backpack? if so, you can load weight in it, like books or the dumbells and do pushups and incline pushups with it. That would help alot.

Since you dont have equipment, your going to have to do something else. It would benefit you, if you did something like this.




That by the way is incredibly hard. You want short rest periods, and you want to get it down to the lowest time possible. like under 30 mins. and less. I suggest you do it 3 times a week, say mon-wed-fri. or mon-tue-thur-fri.

also switching it up like the backpack thing would help alot as well. Dont do any running.
Since your 6'1 and 175, your going to need to eat more. Once you start doing that routine, you will start eating more. Your body will be craving food through the day. You want to keep your calories up and try to eat healthy. Eat carbs 45min before your workout and protein directly after. Make sure you have protein uptake in the morning and post workout.

Let me know if you attempt this workout and tell me how it was. Id like you to do a different routine each day.  I just gave you that video so you could see how it feels and what you think of it. kk???


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InvisibleSporesAndSpores
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Re: eating, working out, general tips - for a noob! [Re: t00th]
    #14431367 - 05/10/11 07:07 PM (12 years, 8 months ago)

I had no definition, now i'm an amateur boxer. :smile:  probably not willing to get into that stuff but if you wanna get lean RUN.  Jog farther everytime and don't let yourself down by stopping to walk too often.  You will definetely see and feel the difference the more you run.
Also push ups, crunches, leg lifts, burpees all great exercise im sure you can find more workouts for the muscle group you want to work out.  I don't lift weights at all and im not big but i look pretty ripped for my size lol.  I have no idea why someone would recommend not to run cardio is good for everyone.  But about your diet dshow speaks the truth, get your protein in right after.


Edited by SporesAndSpores (05/10/11 07:15 PM)


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Offlinedshow
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Re: eating, working out, general tips - for a noob! [Re: SporesAndSpores]
    #14431393 - 05/10/11 07:12 PM (12 years, 8 months ago)

lol hes 6'1 175....hes already lean as fuck, he SHOULDNT RUN. did you see that video i posted? Thats all the cardio he needs...


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InvisibleSporesAndSpores
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Re: eating, working out, general tips - for a noob! [Re: dshow]
    #14431445 - 05/10/11 07:23 PM (12 years, 8 months ago)

Actually your probably right there but i love running though and it couldn't hurt anything.  Though there is a fair amount of cardio there already for someone new to working out.  Compound motions are good, i like to add a push up or a clap push up with the burpees.


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Re: eating, working out, general tips - for a noob! [Re: SporesAndSpores]
    #14431619 - 05/10/11 08:00 PM (12 years, 8 months ago)

you still didnt watch the video i posted. those are in there.... lol..


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OfflineSpooge
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Re: eating, working out, general tips - for a noob! [Re: t00th]
    #14431838 - 05/10/11 08:48 PM (12 years, 8 months ago)

Sounds like you are off to a good start.  I'm on a fitness expedition as well. :cool:

I highly recommend the door frame pull up bar as well.  It's a great investment.

dshow had some good advice.  You should take some carbs 45 min to an hour before a workout.  A good recovery drink for immediately after your workout will have at least 30 grams of protein and at least 60 grams of carbs.  If you are on a budget, chocolate milk is a decent post workout drink.

Eat lots of veggies, fruits and good fats (avocado is great in a smoothie).  Snack on a small handful of nuts as opposed to potato chips or candy.  Boost your metabolism by eating 6 small meals a day as opposed to 3 big meals.

Remember, muscle will burn more fat, so resistance training is a must for losing weight and getting defined.

The spartacus/300 workout is a great cardiovascular and resistance workout.

Other good workouts that are similar in nature(combining resistance training with cardio) are p90x and insanity.  I'm not saying you have to follow the program to a tee, but definetely take a look and give some of their workouts a try.  One month following the p90x workout had me noticing major results though.

Always remember to warm up and get the heart rate up, do some ballistic stretching and then do some good static stretching.  Never stretch a cold body.  Always end your workouts with some good ballistic stretching and a small amount of static stretching if needed.

I'm 5'6 and started off at 178lbs.  I used to be quite active physically when I was younger, so I have a large muscular frame.  I'm not trying to build size myself.  I'm trying to gain strength back and to cut weight in the process.  It's a slow process but after roughly 6 weeks I'm at 170lbs, looking more defined and getting stronger.  I've been going to the gym on average 5 days a week, 1 hour visits.

I'm starting to kickstart the intensity in my routine a lot more, so I expect to see some really good results come the middle of june.  We should try to keep each other motivated!

have you ever looked into a good kettleball workout?  It's something I'm interested in trying as well


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Re: eating, working out, general tips - for a noob! [Re: Spooge]
    #14432262 - 05/10/11 10:12 PM (12 years, 8 months ago)

zooofthemoon you should switch into powerlifting stuff now. gain some massive strength.


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OfflineSpooge
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Re: eating, working out, general tips - for a noob! [Re: dshow]
    #14432388 - 05/10/11 10:35 PM (12 years, 8 months ago)

Quote:

dshow said:
zooofthemoon you should switch into powerlifting stuff now. gain some massive strength.





yeah?  What kind of workout you thinking? with gym equipment at my disposal, could you walk me through a typical powerlifting workout?


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Offlinedshow
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Re: eating, working out, general tips - for a noob! [Re: Spooge]
    #14432498 - 05/10/11 10:53 PM (12 years, 8 months ago)

no gym? shit... well that weight and height is a good start to powerlift. You no longer need to lose too much weight ya know? and power lifting gets you big, but not big like bodybuilders, but you get hella strong and ripped.


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OfflineSpooge
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Re: eating, working out, general tips - for a noob! [Re: dshow]
    #14433914 - 05/11/11 08:56 AM (12 years, 8 months ago)

ok sounds good.  so on that note, I do have a gym membership and all the equipment I want to use...so take me through a typical powerlifting session?


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Invisiblec0sm0nautt
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Re: eating, working out, general tips - for a noob! [Re: dshow]
    #14434226 - 05/11/11 10:23 AM (12 years, 8 months ago)

Those exercises posted in the 300 video are good, especially if you don't have a gym. Eventually you'll want to start hitting up the gym. Planet Fitness is only 10 bucks a month and a lot offer a free personal trainer the first few times you go - to teach you how to use machines and other exercies.

ksinao, you sounds like me. I'm a small framed tall dude as well (6'7" @ 195). Make sure you incorporate wide grip pushups and leg lifts are great for abs. Jog a mile or so a day if you can, you'll feel much better. Eat A LOT. If your looking to put on muscle you need to take it at least 3000 calories a day, preferably in 5-6 meals. Stay away from fats. Lean meats, fruits, and grains are best. 

Most importantly, don't wear yourself out. Remember this is a lifestyle change your going to want to merge with your current life patterns. People who try and go too crazy usually end up quitting and falling back into a sedentary lifestyle. Take it one day at a time.


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Re: eating, working out, general tips - for a noob! [Re: c0sm0nautt]
    #14434346 - 05/11/11 10:58 AM (12 years, 8 months ago)

Quote:

Those exercises posted in the 300 video are good, especially if you don't have a gym. Eventually you'll want to start hitting up the gym.




Exactly what im saying. Like you can only workout soo much at home with little equipment, eventually you might get a little more serious and kinda want to up your performance/body.


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Invisiblec0sm0nautt
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Re: eating, working out, general tips - for a noob! [Re: dshow]
    #14434359 - 05/11/11 11:02 AM (12 years, 8 months ago)

I decided to skip the gym today and do the 300 workout. It's good stuff. Each exercise is really targeting a part of the body, and my heart rate has been up the entire time thus far. The Hindu Pushups are pretty tough and I am doing them in sets of 10. I split up one or two of the other exercises into multiple sets because I couldn't finish. Ok, back to the workout. :cool:


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Re: eating, working out, general tips - for a noob! [Re: dshow]
    #14434525 - 05/11/11 11:51 AM (12 years, 8 months ago)

ok....

well first off i switch my workouts,routines every 3 months or so for muscle confusion which helps alot and is necessary. but let me give you what im doing right now.

Your about to see how easy this is.

~Back/bicep day

deadlift--pull ups--rows-- chinups or bar curls. (4 workouts total)



Chest/shoulder/tri day

Bench--military press--incline bench or flys--dips or close bench  (4 workouts total)



Leg/extra(s) day

Sqauts--lunges or leg press--extras (which could be anything you feel like u need)
(4 workouts total)



Ok that seemed easy? I mean hell your only doing 4 workouts, your not doing some crazy 7 different things like i see people do.


What i just listed is what im doing right now, i said at the start that i change routines. This could mean, that i switch the days around, i take out stuff completely, i add workouts, i switch the order that i do it. EXAMPLE: feb-april, i did not do flat bench at all, i did incline bench first then went to military press. I switched this, this month, and started bench again, and took out incline bench for the most part. Another example: during the winter i had a bi/tri day, so i actually had 4 workout days during the week.

Heres how my reps for now.

Repetition  range: This is only for the core exercises (deadlifts,bench,military,squats.)

Week 1- 3 reps all the way till i get to a hard weight, then 2 reps, eventually making it up to my max, where im doing 1 rep, after this 1 rep i drop way down in weight and pump out like 10-15 reps. DONE. I go up depending on the workout. EX: deadlifts take the longest to work up to.

week 2- I go up weight doing 3 reps at a time, i get to a pretty heavy weight where i can try to do 3-5 sets of 3 reps. DONE.


week 3- I go up doing 3 reps at a time, i get to a pretty heavy weight where i can hopefully do 3 sets of 5-8reps. DONE.

So its going down in weight, up in reps. Or even vice versa if you want to.


Repetitions range: This is for everything that comes after the cores workouts. Your accessories

week 1- heavy weight, low reps

week 2- medium weight, higher reps

week 3- low weight or no weight, highest  reps possible


OK now for everything:

after week 3, you repeat week 2, then week 3 then deload week if need be, then week 1. So it looks like this


week 1
week 2
week 3
week 2
week 3
de-load week if need be
week 1
week 2
week 3

Its actually pretty simple.

The most important thing id say. Is doing your core exercises . Deadlift-squats-bench-military are all the rage.


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Re: eating, working out, general tips - for a noob! [Re: dshow]
    #14434574 - 05/11/11 12:00 PM (12 years, 8 months ago)

I dont suggest power lifting to just anyone. I suggested it to you because of your weight/height ratio. I NEVER suggest power lifting to people who are overweight. I suggest them to first do 300/p90x/kettlebell workouts/plyometrics. So they can lose the weight first. After your at a certain weight for your body type, you really should switch to doing weights. In the long run weights like powerlifting helps alot more. Because you build more muscle, which as we all know when you have more muscle, you burn more calories at rest.

Say you do what your doing at home now (without weights) for the next 2 years.

Now compare that to you doing weights for the next 2 years.

If you could match those pictures, you would see a huge difference. Your home self would probably be fit and lean, and thats it. Your weight self would be bigger, stronger, and would have more girls turning heads.


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Invisiblec0sm0nautt
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Re: eating, working out, general tips - for a noob! [Re: dshow]
    #14434631 - 05/11/11 12:11 PM (12 years, 8 months ago)

Quote:

dshow said:
Say you do what your doing at home now (without weights) for the next 2 years.

Now compare that to you doing weights for the next 2 years.

If you could match those pictures, you would see a huge difference. Your home self would probably be fit and lean, and thats it. Your weight self would be bigger, stronger, and would have more girls turning heads.




Like you said, it's good to change it up and strategic de-condition. I'd say the most healthy workout would combine elements of the two over a long period of time.


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