Hello everybody! Just starting back...
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Hello everybody! Just starting back... - 11/22/2005 1:17:28 PM
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Kicker
Posts: 13
Joined: 11/22/2005
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I am just starting lifting again and I only have access to limited resources. I recently bought an Xodus Olympic Bench and a 300lb olympic weight set to get me started. Xodus Olympic Bench Could somebody take a look at the bench and give an idea of an exercise routine. I know that I can do the basics for chest (incline, decline, regular), legs (squat, curl, extension), and arms (preacher), but what other exercises am I leaving out. I also have a set of dumbells for alternating, hammer, and tri extensions. My time is limited as well and my wife is pregnant with our first child so I will not have the benefit of even a weak spotter. I would really like to try the Max-OT training method, but I am not sure if I can do it properly without a spotter. I am going by GNC to pick up a skin fold caliper tonight so that I can check my bf%. My current goal is to cut fat and I have just started using Xyience XFB.
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RE: Hello everybody! Just starting back... - 11/23/2005 6:51:14 PM
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Kicker
Posts: 13
Joined: 11/22/2005
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Anyone?
(in reply to Kicker)
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RE: Hello everybody! Just starting back... - 11/24/2005 10:46:16 AM
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Italianangel
Posts: 2810
Joined: 8/4/2005
From: Vancouver, BC, Canada
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Back, ABs and shoulders need attention but otherwise you mentioned each other muscle group.
T bar rows, db rows, deadlift, good mornings - back ideas
Rev crunches, v kips, flag - abs using bench if it goes flat
overhead bar press or db press, front raise with bar, shrugs -shoulder ideas.
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(in reply to Kicker)
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RE: Hello everybody! Just starting back... - 11/24/2005 7:11:29 PM
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Kicker
Posts: 13
Joined: 11/22/2005
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Thanks Angel! Those will be a nice addition to my workout. I am ready to get back to the grind. I have gotten really lazy since I quit lifting about 3 years ago and now I have a gut for the first time in my life. I used to be able to run for hours and now when I try to jump rope I can only go for about 2 minutes without losing my breath. I am going to half to sit down and calculate what my calorie intake per day should be so that I can set up the correct diet to meet my fat loss needs. I just don't know if I will have time to make all of the individual meals and I am worried about the cost.
(in reply to Italianangel)
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RE: Hello everybody! Just starting back... - 11/24/2005 10:25:01 PM
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danmirage
Posts: 6020
Joined: 11/20/2005
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Cost?
Well, I am at 3000 calories and eat 90% organic. I eat 5 meals a day, one is a meal replacement drink I concoct.
My daily $ total including all vitamins etc is US$11.00.
Time?
I shop for and I cook all my main meals once a week. A 3 pound+ chicken, a 3 pound turkey breast, 18.5 ounces of pasta, the sauce, veggies and meat, 2 cups of quinoa...steam any veggies that need steaming.
To pack all my meals takes a few minutes. Cutting veggies where needed, bagging and containering...in the fridge or cooler it goes. I do it daily or at night if I have limited am time.
So my food only takes a tiny part of my real time. I use that time wisely. I love it. I love my health. I love the results.
A note about the rope...try jumping in 1-2 minute bursts 30-60 second rests...this interval style has been shown to really be effective.
"My current goal is to cut fat"
Sounds like you know what you should be doing...as the Angel pointed out, cover the whole body.
Get your diet just below maintenance and see if you can start the fat loss from diet, without the supplement.
Start your cardio at a minimum! The body adapts to it and so you have to change it or do more to get the same effect.
Minimum is none to 3x 20 minutes.
After you get your diet just below maintenance and see if you can start the fat loss for a week or two, then if your cardio is a 0..start slowly adding it to 3x 20 minutes..when results seem to falter, alternate cardio intensities and types...same with your lifting...
If you are losing muscle then this is not working!!! Bring your calories up and use the lifting and cardio to boost metabolism and lose the fat.
If you have a good deal of lifting experience..
Start with repetitions in the 12-25 range working 1-2 sets per bodypart, slow low intensity, 30-90 seconds between sets, covering the whole body, you can work the whole body in a short period with this and you can do it every 2 to 3 days.
You should slowly move up to...
Repetitions in the 9-12 range no more than 3 sets per bodypart, slowwwwww to moderate intensity, 30-60 second rests between sets...you can hit each bodypart every 4-7 days...
That should take you for a while...
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to Kicker)
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RE: Hello everybody! Just starting back... - 11/26/2005 12:17:21 AM
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Kicker
Posts: 13
Joined: 11/22/2005
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Thanks Dan! I went out today and bought enough groceries to last me through at least part of the week and it wasn't nearly as expensive as I thought it would be. My wife is interested in trying some of the meals with me, but seeing as she is pregnant I don't believe she will last long. It will take me a while to figure out the best menu for me as far as taste and calories, but I believe I can do it. I bought plenty of veggies for steaming, asparagus, spinach, chicken, some thin sliced boneless pork chops, and I bought some of the EAS Carb Control drinks for my meal replacement. I also have plenty of apples and canned fruit. Do you steam all of your veggies at one time for the week? If so, how do you keep them fresh for a whole week? I am going to have to order a skin fold caliper from amazon because I cannot find a decent one in the area. It will be a few days before I can calculate my body fat % and figure out what my calorie intake per day should be. I will try the tip with the jump rope and see if I can make it through 2 or 3 two minute bursts the next workout. I plan on using the jump rope as my cardio for a couple of weeks and then I might try to switch in some running.
(in reply to danmirage)
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RE: Hello everybody! Just starting back... - 11/26/2005 12:46:35 AM
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danmirage
Posts: 6020
Joined: 11/20/2005
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THAT is the way to do it.
Get good advice and follow it!
Is there some reward we can give this man!!!
Determine your caloric needs using the calculator provided on this site...
http://freedomfly.net/x.php?adminid=355&tid=4400
Look in the weight loss column...
Some links to the lowest BF testing device prices I've found on amazon...
Skinfold calipers - Manual Calipers, 4 site test that requires assistance, with instructions, my favorire and the least expensive
Electrical Body Fat Caliper - have not used this yet, does the computation for you
Bio-electrical Impedance device - ok device...but variable
You can get a reasonable but rough BF measure now using this site and a just the tape measure entry (ab/neck):
http://www.pcis.net/gagne/fitness/Entry.htm
(note that this site also lets you so 3 (solo!!!) and 7 site bodyfat testing with your calipers!)
Sometimes I steam veggies for the next couple days, then put them in sealed containers in the fridge.
I used the jump rope for a while...I would do all sorts of alterations, faster, slower, doubles, running in place...kicks your butt! Because it uses more muscle groups it burns more calories.
I want to make a small comment on MOST of the drinks like EAS.
Artificial flavors, colors, presservatives etc will mess with your body.
Most of these drinks are crap that will make you hungrier!!!
If you drink one and then feel a sensation in your ab area like...sort of hunger/burning...uh-oh.
I could tear into that topic...but I have gone too far already!!!
Keep postin as you go!!!
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to Kicker)
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RE: Hello everybody! Just starting back... - 11/28/2005 9:41:26 AM
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Kicker
Posts: 13
Joined: 11/22/2005
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Thanks Dan. What kind of meal replacement drink do you use? I will at least give the EAS a try since I have already bought them. I just tried my first one and I can really taste the soy.
(in reply to danmirage)
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RE: Hello everybody! Just starting back... - 11/28/2005 11:30:26 AM
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danmirage
Posts: 6020
Joined: 11/20/2005
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Hee hee. Yea there is really a wide variety in flavor and ingredients in MRDs. One has to experiment!
I tailor a few to fit my taste and protein/carb/fat needs. Also I like to keep it around +-USD$1 per serving.
I chose these for the absence of artificial and the nutrient make up. Right now I am mixing Universal Gain Fast (chocolate) and Designer Whey (Natural) I have mixed it in soy milk, water, and whole milk depending on my dietary needs, they all work for me.
If it is cold and fresh I like I best. I mix the whey in at the last minute, otherwise it makes it really fluffy ...and the flax goes in pre ground and LAST...otherwise it really thickens it. (right now a tiny bit of clove/ginger/cinnamon/peanutbutter is going in there too
I have also used/added Peaceful Planet shakes. I had Chai because I love the spicy flavour...
My whole diet is here:
http://www.discussbodybuilding.com/My_3000_calorie_menu_plan/m_91155/tm.htm
I have traveled the world enjoying the food and I love great food. I am a food "snob" in some respects. Mostly because I have a high sensitivity to artificials and chemicals and so my food has to be pure/clean. I love nothing better than to cook a healthy, scrumptious, and decadent meal for friends and sit over it while we all rave passionately about whatever!
However, I am also a brute of sorts. Palatability IS important to me, and I enjoy my meals 90%+ of the time...but I have my eye on a different prize, so sometimes I prepare my food in a minimalist fashion and enjoy the simplicity. My tastes, like yours and everyone else's will vary.
Thus, you have to ask and shop around for what makes you happiest!
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to Kicker)
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RE: Hello everybody! Just starting back... - 12/5/2005 6:30:18 AM
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Kicker
Posts: 13
Joined: 11/22/2005
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Thanks Angel and Dan. I am going to try the 14-Day Body Sculpting Workout from "The Body Sculpting Bible for Men" for at least a month on a recommendation from my brother-in-law. I like the way the workouts are set up because they use mainly free weights. I won't have to get a gym membership to do them properly. I also bought an Omron Body Fat Analyzer. I tested myself three times just to make sure that it was consistantly giving me the same measurement. I have 14.5% body fat and my BMI is 25.7%. I guess that my body fat % isn't too high, but my goal is to get down around 8% before I start bulking. I am a little worried about my BMI. It seems really hight to me from what I have been reading. Also, since I have measured my BF% I was able to calculate how many calories I need each day and I think that I am going to try to be around 2,650/day. Right now I believe that I am either taking in way too few calories or I am getting too many in my last meal of the day.
(in reply to Italianangel)
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RE: Hello everybody! Just starting back... - 12/5/2005 11:36:35 AM
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Kicker
Posts: 13
Joined: 11/22/2005
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Sorry Dan. I should have been more specific. I am not obese by any means, but I have started to gather a lot of fat over my abs. I guess I would say my short term goal is to cut fat, but then I would like to add about 15 to 20lbs of muscle. If I could add that amount of muscle it would put me at 215-220 on a 6' 2.5" frame.
(in reply to danmirage)
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RE: Hello everybody! Just starting back... - 12/9/2005 8:43:34 AM
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Kicker
Posts: 13
Joined: 11/22/2005
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Thanks Dan. I never really thought about it like that, but I guess I need to switch gears to save a lot of work. This will be a lot easier for me because I really like to eat. What weight do you think I will need to hit before I can start cutting and get down in the 215-220 range with my bf% being around 8%? I have been trying to get into a meal routine this week and it has been really hard. I have gotten to where 3 of my meals (8am, 10am, 3pm) are consistently the same every day, but my lunch (12pm) and dinner (7pm) always vary. How do you eat the same thing every day for lunch and dinner and not get tired of it? From the excel calorie chart that Marc linked to I need to be taking in around 3,750 cals a day and take 200g of protein. When I do my calculations I just can't seem to make up the calories, protein, or the carbs. I have never calculated cals before so I am at a bit of a loss. Also, about how many carbs do you think I need to be taking each day? Below is my meal schedule. Let me know what you think and where I can make up the cals, protein and carbs. I am going to get some whey this weekend and try to add in some shakes. Do you recommend a certain brand. I read where someone on the board was recommending Serious Mass Gainer and I thought I might want to try some of it. Also, the EAS mrd's will be replaced with whey after I finish them.
Meal #1
Multivitamin
Flax Oil 1000mg
1.5 cups cereal (144 cals, 1g fat, 33.6 carbs, 2.4g protein)
1 cup oatmeal (300 cals, 6g fat, 54 carbs, 10g protein)
1cup Skim Milk (90 cals, 0 fat, 11 carbs, 8g protein)
Meal Total:
Cals - 534
Fat - 7
Carbs - 97.6
Protein - 20.4
Meal 2
EAS MRD (100 cals, 3g fat, 3 carbs, 15g protein)
1/4 Cup Sunflower Seeds (190 cals, 17g fat, 6 carbs, 7g protein)
7 Walnuts (210 cals, 20g fat, 3 carbs, 5g protein)
Nutrigrain Bar (140 cals, 3g fat, 26 carbs, 1g protein)
Meal Total:
Cals - 640
Fat - 43
Carbs - 38
Protein - 28
Meal #3
Flax Oil 1000mg
The rest varies.
Meal 4
EAS MRD (100 cals, 3g fat, 3 carbs, 15g protein)
Peanut Butter Sandwich (190 cals, 16g fat, 6 carbs, 7g protein)
Apple (74 cals, 0.5g fat, 19.1 carbs, 0.3g protein)
Meal Total:
Cals - 364
Fat - 19.5
Carbs - 28.1
Protein - 22.3
Meal #5
Flax Oil 1000mg
The rest varies.
I also take 2 scoops of EAS Phosphagen Elite a day. I have seen improvements in the past from the EAS creatine, but this time around I haven't really been noticing anything. I think I might switch to the BSN Cellmass once I finish this batch.
(in reply to danmirage)
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RE: Hello everybody! Just starting back... - 12/9/2005 12:36:54 PM
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danmirage
Posts: 6020
Joined: 11/20/2005
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Unless you are making custom meal replacements with the whey...it will not be a good replacement...as it is mostly pure protein. How will you fill out that meal?
Something like:
Whey, banana or berries, milk, celery sticks?
you need to target your meal for ~750 calories each
My guess is you are at 2500 calories now...so next week try for +550-600 calories a meal (2750-3000 total) and see if you get gains...stick with that until the gains stop then go to up +550-600 calories again and repeat
Understand that? Your body will go through some metabolic shifts as you add calories so add slow!
I do not know your metabolism and don't know what foods you thrive on, you will have to experiment there.
Do you prefer higher fat...does it give you energy and make you feel strong.
Or do high fat cuts of meat make you feel heavy...?
If you are targeting 200g protein that represents 21% of your total (of 3,750 cals)
if you get 50-60% from carbs and 19-29% from fat...it looks like this:
Total Protein 200g
Total Carbs 500-600g
Total Fat 80-120g
If you divide that into 5 meals your target per meal is
Protein 40g
Carbs 100-120g
Fat 16-24g
I tend to prefer more fat in the mid day than the eve. So my dinner is leaner.
I do this work for my clients and so I will just point the direction for you, you may prefer more fat and so go with the higher number, or you may function with higher carbs...you may also feel better with 25% protein...so you have to experiment.
If you have whey before and after workouts then adjust your meals so you still hit your daily total.
Do not exceed 30% total fat in your diet.
Last
quote:
What weight do you think I will need to hit before I can start cutting and get down in the 215-220 range with my bf% being around 8%?
8% of 220 is basically 18 pounds Fat and 202 pounds lean. So we are saying you need to gain at least 32 pounds lean and lost 12 pounds of fat between now and then...you may gain fat doing this and that fat is what you want to drop.
If you gain 5 pounds of fat on the way up from 200 you will be at about 237. (35 pounds fat and 202 pounds lean)
I would think you will lose some of that fat on the way...but you have to watch your calories and stay in a surplus. The fat is mostly a genetic predisposition at that point. If your body likes to put up the fat, then you can wait to cut or do a tiny bit of low intensity cardio to burn excess fat as you go.
Following this?
When you are cutting, I would say shoot for a pound a week...that way the chance of muscle loss is slim. you will probably gain a bit of muscle as you cut at first. Depending on your genetics, it is the last 5% that is the real question of how hard you have to work to get the body to play along.
35 fat -17 to lose =18 that is the 8% you want ...so that is 17 weeks.
Creatine just maxes the water saturation in the muscle..as far a visual improvements..and you should have more short term energy from it.
How do you feel after breakfast?
After meal two?
These will help you to understand if fat or carbs feel better to you.
Remember slowly work up to the 3750 calories...
< Message edited by danmirage -- 12/9/2005 12:39:44 PM >
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to Kicker)
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