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OfflineNameGoesHere
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Registered: 01/19/07
Posts: 2
Last seen: 17 years, 26 days
Getting into shape. Cardio-Resp & Muscle Gain
    #6475404 - 01/19/07 01:07 AM (17 years, 1 month ago)

Hey, everyone. Yep, Time for another one of those "I want to get in shape" posts. My goal is to go from average-good shape and health to excellent shape and health. I want to put on 15-20lbs of muscle over the next 90-120 days, increase my cardio-resperatory endurance, and my limberness. I will be devoting 1 hour every day strictly to exercise, excluding saturday and sunday. I intend on pushing myself as hard as I can, and am going to be taking the nutrients I need to grow and for my body to repair itself.

Pre-workout each morning, I will drink a blended shake comprising of:
  1 kiwi
  1 apple
  1 compressed cup of greens (spinnach, romaine lettuce, baby greens, etc)
  20 grams of whey protein powder
  5 grams of micronized creatine monohydrate
  3 cups of water.

I'll continue taking my vitamins:
  1 Centrum multivitamin
  1 3-6-9 omega supplement

Breakfast: I always eat one poached egg every morning with a bagel and a slice of mozzorell, and will continue to do so.

Lunch: This will be something healthy, but usually low on protein. Typically fruit, veggies, trailmix, nuts etc. Something light.

Supper: I'll be less careful with supper, but no junk or fast food. Just good stuff. Chicken, carrots, peas, corn, beans, soups, veggies, salads, mashed potatos, pasta, etc.

I will not be eating red meat at all and will not be consuming any liquid dairy.


For exercise, I intend on alternating each day between cardio-respritory/legs and strength/upper body. So a typical cycle would go something like this:

Mon: Cardio/Running/Etc
Tue: Weights
Wed: Cardio/Running/Etc
Thr: Weights
Fri: Cardio/Running/Etc
Sat: Rest
Sun: Rest

Mon: Weights
Tue: Cardio/Running/Etc
Wed: Weights
Thr: Cardio/Running/Etc
Fri: Weights
Sat: Rest
Sun: Rest

My question is, does this seem plausible, and would you change? I've seen online biographies of complete transformations people go through in only 3 months and feel that I'm setting realistic goals if I'm serious about attaining them, and I am.

I'm not sure what kind of workout plan I should do. I have no problem lifting to the point of failure, and the same goes for running. I'm thinking that maybe a good adjustment would me to workout on saturday as well, so that I could have 3 days of cardio and weights each week.

I'd like to hear what you guys have to say.

Thanks a ton. :smile:


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OfflineNameGoesHere
Stranger
Registered: 01/19/07
Posts: 2
Last seen: 17 years, 26 days
Re: Getting into shape. Cardio-Resp & Muscle Gain [Re: NameGoesHere]
    #6475405 - 01/19/07 01:07 AM (17 years, 1 month ago)

I'll be tracking my entire progress here. This is partly for my own purposes, but may prove interesting to others here. :smile: I'm 5'10" and typically weigh 155ish pounds.

January 19th 2007:
Weight: 156.5 lb


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InvisibleBanez
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Registered: 09/23/05
Posts: 15,181
Re: Getting into shape. Cardio-Resp & Muscle Gain [Re: NameGoesHere]
    #6479995 - 01/20/07 02:08 PM (17 years, 30 days ago)

wow.. you're a little heavier than me, but your workout plan looks almost identical to mine.. feel free to check it out in my journal.

my workout plan is a little more detailed.. and i dont really focus on nutrition.


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OfflineMetaShroom
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Loc: East Anglia UK
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Re: Getting into shape. Cardio-Resp & Muscle Gain [Re: NameGoesHere]
    #6481643 - 01/21/07 03:02 AM (17 years, 30 days ago)

If you want to gain muscle, you are going to have to eat a lot more protein than that. At least 1g per lb of your weight every day. Also most people bulk up by doing weights, eating lots and doing very little cardio, and then cut the fat by more selective eating and some cardio while continuing with the weights. Doing so much cardio along with the weights will limit your muscle gain rate.


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Invisibleeligal
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Registered: 05/25/05
Posts: 7,021
Loc: California
Re: Getting into shape. Cardio-Resp & Muscle Gain [Re: MetaShroom]
    #6484569 - 01/22/07 03:27 AM (17 years, 29 days ago)

I think some cardio is good because it keeps testosterone levels up and is generally good for: increasing limberness and cardio-resperatory endurance. Just try to do sprints (short, high intensity) rather than long jogs (long, low intensity).


--------------------
\m/ Spanksta \m/

"do you have the freedom to do with your nervous system what you want?"

"MolokoMilkPlus said:
I'll respect you if you let me give you a blow job"

"tactik said:
respect the can."



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OfflineColbadol
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Registered: 03/05/05
Posts: 1,722
Last seen: 7 years, 11 months
Re: Getting into shape. Cardio-Resp & Muscle Gain [Re: NameGoesHere]
    #6484612 - 01/22/07 04:13 AM (17 years, 29 days ago)

i wouldnt be too specific with the nutrition. It's just a little unrealistic to eat the same thing every day.

And MetaShroom is right. Doing intense cardio and lifting at the same time will limit your bulk gain. trust me, ive done it. You'll get stronger and all, but slowly and you wont get big. Still do cardio because it's great for your legs and cardiovascular system, but keep it below 20minutes.

Try to ingest as much protein as possible within reason. You'll have to be eating above 3-4 thousand calories a day. Eating a LOT isnt that bad as long as you work your ass off. I know of some cyclists who eat upwards 8-10k calories a day when theyre peak training.

Because you'll be doing cardio like running and cycling you shouldnt really focus your lifting on your legs. The best thing you could do is body weight lunges, then hold dumbells, etc. Squats if you have good knees, =p. Just do total upper body.

Create a 'GENERAL' routine. such as:
bench
pullups/lats
dips
row
military press
chest fly
reverse fly
shoulder workouts, etc.
curls
triceps

notice how in that progression, each station alternates between a pulling (bicep) and a pushing (tricep) move. Most upper body workouts, especially freeweights, involve your biceps and triceps. Do those at the end.

MIX IT UP

I emphasize a 'general' routine because if you want to gain muscle mass, it is best to work the muscle in different ways. For instance, one day do incline bench, another day do flat. some days do lat pull downs, other days do pullups. and so on. You have to suprise your body and break it down. Doing the same thing over and over will work, but youll eventually get used to it and plateau.

Also, remember that to gain strength you do sets with a lot of weight and low reps. For muscle mass, do more reps. Up around 10-12 is fine. But mix it up.

and to the above poster, that depends. Weight lifting increases testosterone the most. Endurance activities like running and cycling actually lower testosterone. depends on how long you go, though.


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Invisibleohmatic
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Registered: 02/28/04
Posts: 6,742
Loc: europe
Re: Getting into shape. Cardio-Resp & Muscle Gain [Re: Colbadol]
    #6484753 - 01/22/07 06:12 AM (17 years, 29 days ago)

working out is great, i started 3 months ago and so far i can already see quite some musclemass that ive gained.

im rather lean which is quite nice as you can quickly see muscle mass gain,
anyway, concerning the MILITARY PRESS, watch out, i have got pain in my left shoulder for
about a week now and im currently taking a break from working out as i seriously do not want to fuck things up.

my routine is 3 sets of 8 reps of the following exercises:
deep squats / benchpress / bent forward rowing / military press / calve press / bizeps curls / lat machine pulls / crunches / dips.

for warming up exercise one set without weights on.


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OfflineSyle
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Registered: 10/16/05
Posts: 6,678
Loc: WA
Last seen: 11 months, 13 days
Re: Getting into shape. Cardio-Resp & Muscle Gain [Re: ohmatic]
    #6485035 - 01/22/07 08:55 AM (17 years, 29 days ago)

i think generally dinner is supposed to be your lightest meal of the day. breakfast your heaviest; your lunch looks good to me. also, maybe you should try the 4-6 small meals a day thing.


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Invisibleohmatic
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Re: Getting into shape. Cardio-Resp & Muscle Gain [Re: Syle]
    #6485155 - 01/22/07 09:38 AM (17 years, 29 days ago)

its all about the kalories, calculate your daily need and add about 400 more,
ull be suprised how much the extra food influences muscle gain rate.


--------------------
:penis: MONOTUB tek :sun: HEATBOMB tek :penis:

RIP #cultivation! ....can't associate? well FUCK U !


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Invisibleohmatic
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Re: Getting into shape. Cardio-Resp & Muscle Gain [Re: NameGoesHere]
    #6485161 - 01/22/07 09:40 AM (17 years, 29 days ago)

Quote:

NameGoesHere said:
I want to put on 15-20lbs of muscle over the next 90-120 days,




btw this sounds futuristic.

you can gain about a lb of muscle mass per MONTH if you work out real good and got a good diet
and/or use supplements in order to feed ur body what it needs.

gaining 20 lbs in 120 days would mean 5lbs per month which is UNREALISTIC.

unless you plan to "help" your development


im willing to take bets that if u decide to bulk up (eating about 500more calories
per day than u need) AND work out a lot AND diet afterwards in order to rid
of the fat you will put on along the muscle that the most youll have gained
after 4 months of working out will be around 4-6 lbs of MUSCLE.


--------------------
:penis: MONOTUB tek :sun: HEATBOMB tek :penis:

RIP #cultivation! ....can't associate? well FUCK U !


Edited by ohmatic (01/22/07 09:42 AM)


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Invisibleeligal
Noobie

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Registered: 05/25/05
Posts: 7,021
Loc: California
Re: Getting into shape. Cardio-Resp & Muscle Gain [Re: Colbadol]
    #6485761 - 01/22/07 12:36 PM (17 years, 29 days ago)

Quote:

Colbadol said:
and to the above poster, that depends. Weight lifting increases testosterone the most. Endurance activities like running and cycling actually lower testosterone. depends on how long you go, though.




Which type of excercise to increase the highest levels of testosterone is questionable, I read a study where (I think) the subjects showed a 20% increase during resistance training and a 25% increase during cardio training (but I cant double check cause I cant remember where the hell I read it...). Endurance excercises increase your tesosterone levels until your body runs out of glycogen and glucose (thus why I said its better to stick with  sprints and the sorts), it then begins to release cortisol (catabolic) which is what you were reffering to.
Since he said he was looking at building more than just his body mass ("increase my cardio-resperatory endurance") I suggested sprints.
And as a side note, the strongest people I know all do cardio. :thumbup:

As long as he eats enough before and after workouts and doesnt do some two-hour-runs he will be fine...


ps: And yea putting on that much weight in so little time does sound a lil extreme....


--------------------
\m/ Spanksta \m/

"do you have the freedom to do with your nervous system what you want?"

"MolokoMilkPlus said:
I'll respect you if you let me give you a blow job"

"tactik said:
respect the can."



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Invisibleohmatic
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Re: Getting into shape. Cardio-Resp & Muscle Gain [Re: eligal]
    #6485865 - 01/22/07 01:04 PM (17 years, 29 days ago)

Quote:

eligal said:
ps: And yea putting on that much weight in so little time does sound a lil extreme....




extreme is the wrong word, i suggest "impossible"


--------------------
:penis: MONOTUB tek :sun: HEATBOMB tek :penis:

RIP #cultivation! ....can't associate? well FUCK U !


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InvisibleBanez
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Registered: 09/23/05
Posts: 15,181
Re: Getting into shape. Cardio-Resp & Muscle Gain [Re: ohmatic]
    #6486421 - 01/22/07 04:12 PM (17 years, 28 days ago)

since i started my work out.. 2-3 days ago.. ive lost 2 lbs.

kinda pissed about that.


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OfflineColbadol
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Male

Registered: 03/05/05
Posts: 1,722
Last seen: 7 years, 11 months
Re: Getting into shape. Cardio-Resp & Muscle Gain [Re: Banez]
    #6487025 - 01/22/07 07:22 PM (17 years, 28 days ago)

eh. just stop shitting. you'll gain it all back.

lol


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InvisibleBanez
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Registered: 09/23/05
Posts: 15,181
Re: Getting into shape. Cardio-Resp & Muscle Gain [Re: Colbadol]
    #6487755 - 01/22/07 10:42 PM (17 years, 28 days ago)

its the post-workout chipotle that makes me shit.. i couldnt survive without my steak burrito.


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