Fitness Guys help me out

Line Noise

Line Noise

Club Member
38YO Male with High Blood Pressure. Sit in front of the computer and never exercise. However today is the 1st day of change. Started taking an ECA stack 25mg Ephedrine 200 caffeine and 81 aspirin 3Xday this morning. This evening after work I went to the gym and did 15 minutes on the elliptical heart rate 165-180. No breakfast, 6" chicken Subway sub at lunch and 2 eggs for dinner.

I know most will think the ECA is bad however I used it before and it worked wonders. 2 years ago I was 238 and dropped to 184 just taking ECA no working out/dieting. I still eat fairly sensabile, however Wednesday, fri and some saturdays I drink massive number s of jager Bombs (Monster and jager) which = 3000+ Calories alone on these days.

right now my Belly is 47" around at my naval and I weight 213 (5'6"). I plan on eating sensible, increasing my workout ;
Week 1, 6 days@15minutes on elliptical
Week 2, 6 days@20minutes on elliptical, every other day light weight work out
week 3, 6 days@25minutes on elliptical, every other day light weight work out
week 4 and afterwards,6 days@30minutes on eliptical, every other day light weight work out

Where do you think I'll be in 6 weeks? Anyone recommend a decent body toning weight routine? Any other recommendations?
 
You need to eat breakfast. If you're going to skip a meal, which I wouldn't recommend, skip lunch.

You NEED to eat when you wake up. That's why it's called "Break fast." You're breaking a fast. Your blood sugar levels are at their lowest. You'll have a hard time functioning, and when you eat, it's going to give your body the energy you need to push through the day and burn calories.
 
raroz28 said:
You need to eat breakfast. If you're going to skip a meal, which I wouldn't recommend, skip lunch.

You NEED to eat when you wake up. That's why it's called "Break fast." You're breaking a fast. Your blood sugar levels are at their lowest. You'll have a hard time functioning, and when you eat, it's going to give your body the energy you need to push through the day and burn calories.
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I typically have 1 egg sunny side up and toast (wheat, no butter) in the am, however had to be in early today so I missed it. Anyone think I'm starting to hard or just right? I am also tempted to do 15 Minutes of cardio at lunch, then a quick swim. too much? or is it ok to work out twice a day?
 
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you're not doing too much. Honestly, it doesn't sound like enough.

Cardio 2x a day never hurt anybody. Swimming is awesome because it's so easy on the joints.

Eat breakfast. You don't have to cook, have a shake. Something with sugar, protein, and some carbs to get you revved up for the day.
 
seminole91 said:
if possible tell me where you got you eca stack from i cant ephdrine anywhere except online.
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CVS, Walgreens, walmart or rightaid. Bronkaid/primeatine is 25mg Ephedrine and 400MG Guniffisan (sp). I used to buy Bolt but with the new laws they can't ship
 
raroz28 said:
you're not doing too much. Honestly, it doesn't sound like enough.

Cardio 2x a day never hurt anybody. Swimming is awesome because it's so easy on the joints.

Eat breakfast. You don't have to cook, have a shake. Something with sugar, protein, and some carbs to get you revved up for the day.
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Will do I got paged so I had to rush into work. I know bad
 
I cant really eat much before I work out. Bothers my stomach and shit at the gym. If i ate like an hour and a half before goin to the gym id be alright but to wake up, pound some breakfast and rip to the gym just never worked for me. I make good gains gettin there about 30 minutes after i wake up and goin to it. A lot of people think cardio on an empty stomach works really well as long as you have good protein intake. All depends on preference I guess. I always eat a shake and a a meal right after the gym though.
 
Wow, you gave you this nutritional advice? No breakfast? I'm sure most will agree with the following bit of info

1. Aim for about 1500-1800 Cal per day. (YES YOU HAVE TO KEEP A LOG)

2. Eat 4-6 small meals per day, every 3-4 hours from the time you wake up. Ensure that you have a portion of Protein, Carbs and Fat. I.e, Chicken Breast, Green Veggies, and handful of almonds (or any one of your other favorite nuts. Try to minimize peanuts)

3. Weight train at least 3 x times a week. Stick to big compound exercises. (Bench, Squats, Shoulder press, deadlifts, etc.) These will incorporate most of your adjoining muscles. (Bench will hit your chest, front delts, tripceps) Go as heavy as you can , without compromising form.

4. "Cardio" as most people refer to it. Start of at 20 min a day. Gradually increase as you become more fit. Pick your poison with this one, but ensure that your moving at a decent pace and breakin a sweat.

Good Luck!
 
Just sayin, a lot of people think cardio on an empty stomach is the way to go for losing fat, as long as you're not running marathon's or anything. I agree the weight training and 4-6 small meals a day is the way to go though.
 
YLWFVR said:
Wow, you gave you this nutritional advice? No breakfast? I'm sure most will agree with the following bit of info

1. Aim for about 1500-1800 Cal per day. (YES YOU HAVE TO KEEP A LOG)

2. Eat 4-6 small meals per day, every 3-4 hours from the time you wake up. Ensure that you have a portion of Protein, Carbs and Fat. I.e, Chicken Breast, Green Veggies, and handful of almonds (or any one of your other favorite nuts. Try to minimize peanuts)

3. Weight train at least 3 x times a week. Stick to big compound exercises. (Bench, Squats, Shoulder press, deadlifts, etc.) These will incorporate most of your adjoining muscles. (Bench will hit your chest, front delts, tripceps) Go as heavy as you can , without compromising form.

4. "Cardio" as most people refer to it. Start of at 20 min a day. Gradually increase as you become more fit. Pick your poison with this one, but ensure that your moving at a decent pace and breakin a sweat.

Good Luck!
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1. Sounds good. (going to try jager Bombs with the Low carb stuff tonight. I'm not a pop drinker so no cal's to cut there.) I did start an excel log of weight, size ,meals and workout tonight. how accurate is the cardio machines calorie counter, ie tonights workout claimed 125 burned. as long as I put in the right weight is it reasonable accurate? I also believe that since my metabolism is up I'll brun for a wehile post workout also. is this correct?


2. Breakfast, lunch and dinner I think I can eat right for. I love pistachio's so unless there are a no no I'll use them for a mid afternoon snack.

3. How many sets/reps?

4. I was drenched after 15 minutes and almost out of breath. Gonna stay at 15 for this week and work up. tomorrow I'm going to try 15 at lunch too and see how the evening feels after wards. I figure it will get my metabolism up for the afternoon, then I'll get it up again in the evening. I do wonder if jumping in the pool for a swim will be a hinderence as I work to get my core temp up then drop it by the swim.


also thanks to everyone for the advice.
 
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Make sure if you drink quite a bit, its roughly 100 calories per beer/shot. ten shots later you just drank your entire daily calorie allowance lol. But personally I prefer low reps with heavy weight. Like 4 sets of 5 or 6 for the big compound exercises. Never sacrifice form for weight though. Pretty much if you can barely get 6 reps thats the weight i would use. If you can do 10 or 12 you need to add a little weight. Usually a good way to add muscle. Since yer kinda on a cut you may want to do a higher intensity workout with short rest periods and 12 or so reps. You decide. Try both see what you like. As you start adding muscle your body naturally will burn more calories at rest which is also good for your efforts.
 
Palumbo Diet:

Supps:
ESSENTIAL POLYUNSATURATES:
-Omega-3 Fish Oil pills 1000mg 3x per day
-Evening Primrose Oil (Omega-6) 1300mg 2x per day
-Extra Virgin Olive Oil is still better for your heart! These are HEART HEALTHY MONOUNSATURATED FATS (along with MACADAMIA NUT OIL). MONO's are NOT essential fats; however, they ARE very heart healthy.

NON ESSENTIAL but HEART HEALTHY
Macadamia Nut oil (Omega-9 monosaturates) 2-3 ablespoons per day
I'm a believer in a good whole food supplement. I've mentioned it before:

Juice Plus+ gives you 12 servings of fruits and veggies in 4 pills (no sugar, no fiber). http://www.juiceplus.com/nsa/pages/H...a?site=dp02724

Good legal Test/anti-aromatase:
6-oxo or Gaspari Novedex XT

Liver Support:
LIV-52 by Himalayan Labs for liver detoxification at its best!

Take all supps with food

Diet: (for 250lb man)
Meal 1 6 whole Omega-3 eggs
Meal 2 8oz chicken with 1/2 cup raw almonds
Meal 3 50g whey with 2 tablespoons all natural peanutbutter (PWO)
Meal 4 8oz salmon with 1 cup asparagus with 1 tablespoon macadamia nut oil
Meal 5 50 g whey with 2 tablespoon PB
Meal 6 6 whole eggs
(5 meals for Women)

HAVE YOUR CHEAT MEAL ON THE SAME DAY EVERY WEEK, last meal of the day so you dont cheat again.

FOR WEIGHT GAIN:
Follow my same formula. . . High protein (50g per meal), Moderate Fat (25g per meal), and moderate carbs (35-50g per meal). If you're a hard gainer, eat 8-10 meals. If you're an easy gainer (but get fat easily), stick to 6 meals per day.

For the 1000th time, when following my diet plan (which includes getting your brain into ketosis), there can be NO starchy carbs eaten!

Cardio:
CARDIO should be performed at a low intensity (under 120bpm heartrate). This will ensure that you use FAT as a fuelsource since as your heartrate increase, carbohydrates begin to become the preferred fuel of choice for the body. When on a low carb diet, you're body will break down muscle and turn that into carbs. Remember, Fat CANNOT be changed into carbs. Therefore, for bodybuilding, the rule of cardio should be LONG DURATION, LOW INTENSITY

Forget using:
-MCT's are a waste when you're dieting. If you're gonna use FATS for an energy source, they might as well serve a function in the body. MCTs are useless. They can only serve as a source of energy!
-Arginine is not going to do anything. It will DO something; just not dramatic.
 
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