Workout Advice

[benk]

I know we have a few fitness guru's on here and was wondering if any of you would be willing to offer up some advice. I am 5'11', probably right around 200 lbs and according to an online calculator my B.M.I. is 27.9. This is the heaviest I have ever been and am in the worse shape so far of my 21 year old life. Right now times are pretty tough and I can't afford a gym membership (have been unemployed for some time, I am lucky if I get to see the girlfriend once a month as she goes to State and I live in Ann Arbor) but I do have some basic work out equipment available to me, like a treadmill, an excersize bike and basic free weights. I think my basic goal is to get to 160 pounds. I dont really want to bulk up, well yet anyways.

Here comes the tricky part, my diet. I am quite the picky eater. As far as fruits and vegetables go, the ones I can actually stomach are few and far between, but the basic list is, lettuce, raw carrots, celery, and apples.:chairfall As far as seafood goes, thats a giant no for me, but oddly I do like some tuna.

I would appreciate it if you guys could offer up some advice for a basic workout and general diet to help me achieve my goals.
Thanks,
Ben

 

[FlyLike]

what I currently do which has shown some results:

DIET: (VERY IMPORTANT)

Do not eat 3 hours before going to sleep.

Drink as much water during the day as you possibly can. I have a tough time with days I have class but I manage almost a gallon of water a day.

Eat a good breakfast as soon as possible from waking up in the morning. This sets your metabolism for the day.

Only eat necessary carbs...

WORKOUT:

Lots of reps with lower weights if you want to lose weight and fat.

With a treadmill you can utilize that by running for at least 20 mins a day.

Use all of the muscles in your body when working out, do not just do (for example) just upper body all the time. And when you do lift (or whatever) remember that you want to single out a single muscle to do all of the work.


Thats some good starting advice.

 

[DarkoStoj]

if you are serious about not just losing fat but improving your body image here ya go. Remember the more muscle you have on your body allows you to carry more fat without looking fat

TRAINING DAY

8:30am
50g protein
50g carbs
8g fat

11am
Protein drink
50g protein
50g carbs
8g fat

1pm
TRAIN

3pm
Immediately post workout
50g WPI
4 Special K cereal bars - any flavor but the vanilla crisp ones are very good (72c)

4pm
50g protein
60g carbs
0g fat

6:30pm
50g protein
0g carbs
24g fat

9pm
Protein drink
50g protein
0g carbs
24g fat

11:30pm
50g protein
0g carbs
24g fat


Approximate totals:
Protein 350g
Fats 88g
Carbs 232g
Calories 3120

Protein powder can be used at 11am, post workout and 9pm.
Vegetables can be eaten in any of the zero carb meals. Do not count vegetables as carbs.




NON-TRAINING DAY

8:30am
50g protein
40g carbs
8g fat

11am
50g protein
40g carbs
8g fat

1:30pm
50g protein
40g carbs
8g fat

4pm
50g protein
0g carbs
16g fat

6:30pm
50g protein
0g carbs
16g fat

9pm
50g protein
0g carbs
16g fat

11:30pm
50g protein
0g carbs
16g fat

Protein powder can be used in meals at 11am, 4pm and 9pm.
Vegetables can be used in any meals that are listed as zero carbs. Do not count vegetables as carbs.


Approximate totals:
Protein 350g
Fats 88g
Carbs 120g
Calories 2672



My preferences for foods:

fat:
natural peanut butter
plain peanuts
almonds
natural almond butter
olive oil
fish oil capsules
canola oil if - preferably if it isn't cooked or heated


carbs:
Whole grain breads
plain oatmeal
Sweet potatoes
White potatoes
Brown rice
Fresh fruit
Vegetables (brocolli, cauliflower, green beens, greens like lettuce, spinach, etc., tomatoes, mushrooms, onions, etc.. )

protein:
lean chicken breast
96% lean ground beef
fish
seafood
egg whites
protein powder

I do things a little differently than most in that I don’t bother counting macros that are in small quantities when that macro is not the source or reason for eating that food. Example: The protein amount in beans is not of concern to me and neither are the carbs in peanut butter or the protein or fat in oatmeal. If a food is listed as a carbohydrate food, only focus on the carbs. If it is listed as a protein food, only count the protein. There are a couple exceptions and those are things like if the meat has a high level of fat it will need to be counted. Fatty beef or something like salmon should take into consideration the fat content but these are the few exceptions. If you have any questions about this, please don’t hesitate to ask. The reason for this is so that when I count on you getting X amount of quality carbs, you are getting them or when I ask that you get X amount of quality protein, you are getting that amount.

I would prefer that for protein powder drinks that call for carbs, that the drink look like this:

blend plain oatmeal, protein powder, ice and water and drink. You can add splenda if it needs to be sweetened.

If you are unsure of a portion size for a certain food that you may need, let me know. A lot of this type of information is going to be listed on a label but not for everything.




Monday
chest
delts
tri

Wednesday
quads
hams
calves
abs

Friday
back
traps
bis


Compound movements only (no isolation)

Chest
1 set incline
2 sets of flat or decline

Delts
2 sets of an overhead press
1 sets of side laterals

Triceps
2 sets of any angle lying tricep extensions
1 sets of overhead dumbell extensions (one dumbell-two hands)

Quads
2 sets of squats
1 sets of press or hacks

Hams
2 sets of lying leg curls

calves
2-3 sets of gastroc work
2 sets of soleus work (seated calf raises)

Abs
3 sets of machine crunches

back
2 sets of chins
2 sets of a type of row
2 sets of deadlifts from the floor OR 2 sets of pullovers
*one week do deads and the next week do pullovers*

Traps
2 sets of shrugs on the off weeks from doing deads

Bis
2 sets of barbell curls
1 sets of dumbell curls


I am leaving you the opportunity to pick your exercises as long as you pick compound movements. I only notated WORK sets, not warm up sets. You get as many warm ups as you need before starting to count the working sets and taking those working sets to failure. These work sets are WORK sets. You don't have many sets for a reason - so that you make them count and bust your ass during that set. I do not use intensity techniques like Rest Pause, Super Sets, Drop Set, etc., except in very limited situations. Count on straight sets to failure unless I advise, otherwise.

Rep ranges should be 10+ on upper body work and 15+ on lower body work, for now. We can adjust this if needed. I don't believe that lower rep work provides the intensity I want you to create with these sets plus MOST guys have used low reps for the majority of their training time and this is another reason that this program works so well - it gives different rep schemes that most are not used to. This equates to a new stimuli that equates to new growth. The leg work is a good example of this because rarely do guys go that high for legs. I want you as high as 20 reps whenever possible. In fact, I would stress pushing your reps higher to 20 before increasing weight and staying at the 15 rep mark.


Please keep a log of your training poundages. This plan is set up with the idea of beating your last weight or rep count by at least 5 lbs or at least 1 rep. I feel this is a MUST and if there isn't progression, there is a problem somewhere that needs to be fixed pronto - not in a couple weeks if everything stays the same. I don't like to waste my client's time in the gym. The game is progression, plain and simple.

 

[mini4m3]

drink alot of beer and play alot of halo3, insta-body builder

 

[benk]

Thanks Darko. There is a ton of great information in your post. I think it is just a little overkill for me at this point. I am not too concerned with muscle tone or definition at this point, I have always had enough physical strength to get everything I need to do in life done.

 

[Crazzy_Al]

Eating right and working out is for gays.

 

[mini4m3]

Eating right and working out is for gays.

lowl

 

[benk]

Does anyone else have any advice or tips?

 

[saleenjames]

veggies and clean protien.

no bread, no pop, no juices, no fruit, and no milk, yogurt, or cheese products.



no rice no potatoes. only eat that post workout

 

[FlyLike]

veggies and clean protien.

no bread, no pop, no juices, no fruit, and no milk, yogurt, or cheese products.



no rice no potatoes. only eat that post workout

riiiiight....

 

[DBK]

Don't over think this stuff. If it looks likes it's bad for you, it probably is. Lots of cheese, sauce, fatty meat, etc. Don't order a house salad with extra bacon bits and a gallon of blue cheese with a diet coke.

Don't drink pop.
No fast food.
Cut alcohol out or down.
Run.

It sounds like you really want to lose a lot of weight first. That's pretty much a running thing. Run. Then run some more. If it's too hard on your joints, hit the bike. Hard. After stopping drinking pop and running 3-4 miles a day, after a few months I lost about 30 pounds. Of course, I've been living like a trash disposal this year so I'm back to the same weight, but I'm about to start up again.

 

[saleenjames]

dont run running burns muscle. walk at a nice speed on a bit of an incline for best results

 

[DBK]

He said he doesn't care about bulking up.

RUN!

 

[benk]

Don't over think this stuff. If it looks likes it's bad for you, it probably is. Lots of cheese, sauce, fatty meat, etc. Don't order a house salad with extra bacon bits and a gallon of blue cheese with a diet coke.

Don't drink pop.
No fast food.
Cut alcohol out or down.
Run.

It sounds like you really want to lose a lot of weight first. That's pretty much a running thing. Run. Then run some more. If it's too hard on your joints, hit the bike. Hard. After stopping drinking pop and running 3-4 miles a day, after a few months I lost about 30 pounds. Of course, I've been living like a trash disposal this year so I'm back to the same weight, but I'm about to start up again.

I only have one pop a week, I haven't had a coffee in months, and I am limiting myself to two(2) beers or drinks a week. Once I get the weight down I will think about bulking up.

 

[Birdie2000]

As far as the alcohol, is it just because of the amount of carbs? Or are there other factors with alcohol as well?

 

[benk]

As far as the alcohol, is it just because of the amount of carbs? Or are there other factors with alcohol as well?

For me it is the amount of carbs, and the high amount of calories.

 

[Birdie2000]

I heard somewhere that it slows down your metabolism for a fairly long period of time. Just wondering if anyone's ever heard something like that before.

 

[FlyLike]

I heard somewhere that it slows down your metabolism for a fairly long period of time. Just wondering if anyone's ever heard something like that before.

perhaps, only thing I've heard other than the liver stuff is that:

1.) you can develop heart problems from too much drinking
2.) alcohol contains a TON of sugar, and alcoholics can easily develop diabetes.

 

[benk]

So far I think I have my workout down. Here is what it consists of

Morning
- 3 miles on treamill
- 100 bicycle crunches
-100 excersize ball crunches
-75 pushups
basic reps with 10 lb. freeweights, 4 sets of 50 reps.

Night
-basically the same thing except, instead of 3 miles on the treadmill, I am switching to one mile as fast as I can, I would like to have a sub 6 second mile at the end of 6 months, and 40 minutes at a fast pace on the excersize bike.

If you have any tips on what muscles to work with the freeweights, let me know.

 

[Rat]

This will work if you follow these directions carefully.....



1.Take 1 dollar and go to the store and buy yourself 1 bag of the fruit and nut mix.
2. Open the bag carefully without spilling any of the contents.
3. you will need a tray to pour the bag mixture out on
4. Once poured out sift through the bag and remove all the smaller size pineapples and set a side. (They are yellowish in color)
5. Take the pineapples and put them into a cigarette cellophane wrapper
6. Take the rest of the contents and throw away
7. Now, head for eight mile rd at about 2am
8. when you see guys pacing along the corners with sweaty foreheads STOP
9. Say these lines..."Hey man...I got that yayo!"
10. when they approach the car show them the bag..and say, "do you want a nickel or a dime?" They usually go for the nickel so pick them out a small one after taking their money first.
11. take the money that you have now made and go buy the real crack and smoke away. You will lose all kinds of weight! *See warning below


*If you run into any of your customers at the crack house ...Run Very Fast ... it is also good cardio exercise workout, but dont let them catch you!

Anyway be safe and I am sure you will achieve your weight loss goals!