The Fitness Guide

[cyanide]

Not that I'm complaining, seriously, I've done it for a week and I feel on a whole new level, not only definition-wise but also just being less tired at work etc.

Anyways, I'm the type that tends to listen to my body, so if I get too sore, I just take an off day.

Awesome, that's all that matters Good to hear that it's giving you a big boost during the day.

Soreness I enjoy, not because I'm sadomasochistic, but psychologically, it tells me that I pushed myself. Even though soreness isn't a good indicator of muscle growth, nonetheless, I'm seeing good results so far.

So we'll see, I plan on getting a measuring tape real soon so that I can really track my progress.

The one I have looks similar to this but it's double-sided for convenience. Probably the best way to track progress as the scale doesn't tell me anything.

[Dro]

So how's your guys' diets looking?

I didn't really start paying attention to what I ate until the end of June. I've put on 18 pounds since then...god damn I feel big. Now, all I can think about is what my next meal is going to be, how I'm going to get my 3,000 calories and 180 grams of protein.

But the one muscle group that just doesn't grow like the others is my forearms. Pretty much every exercise involving upper body involved forearms, so I expect them to grow at the same rate as my other muscles, but no to avail. My wrists are small too.

Any tips?

[mAgoTT50]

i try bulking up this summer, ended up losing 7lbs. ( 3500cals )400g protein, 200g carbs

But now bought a weight gainer. ( 1000cals per serving )

as for the forearms i do dumbbell twists.

[Doobie]

Once again I'm here and I have a very very serious problem. well I gained a massive amount of weight over the last year and I am up to 220 lbs...... Im considered obese and im 5'10..... It's all fat not much muscle.. I made the goal to lost 25-30 pounds by december 31st... is this possible??? My ultimate goal by next summer is to be at 175 pounds.. but I want to get a large head start... Any serious tips on how to lose all this weight as fast as possible? None of my clothes really fit me anymore and I start school in January, and I want to be a bit fit by then. I'm starting my new lifestyle monday and I am going to take it completely serious... Any tips on what to eat? I am not going to drink anything but water anymore, and I am going to jog atleast an hour a day. I will also do excersises at home to tone my body.. Thanks ahead for the help.

Also to add I'm suffering from high cholesterol and a very low self-esteem. I have alot of stretch marks and for the first time in my life I was ashamed to go to the beach or get into a pool....

[Jackal]

Welcome to my life. A year ago.

Read through this thread, there is a lot of information gathered by trial and error and a lot of it works. I've said it before & I'll say it again, if I can do it...anyone can. Just stick to the plan. It's all part of the plan...

Join a gym too. Jogging is light cardio compared to sprinting (HIIT?!?!) and "a couple of home excersizes" isn't going to make you gain muscle. If you gain muscle, your metabolism goes up...if this goes up, you're burning lots of calories while not even in the gym.

So what's the bottom line? Do cardio and do high reps of weights for major body parts. Chest, back, arms & legs. You'll lose weight as if it's melting off of you. But...most importantly during all of this is the little details. Eat right. Seriously. Breast meat and turkey only for meat. Less fatty fish (or take a fishoil capsule like me), lots of greens. Little to no sugars. Try to eat (small portions) six times a day. If you need fizz, drink diet. (To vary from water.) Uhm...oh, what a lot of people forget to do while trying to build muscle...sleep atleast 7-8 hours a day.

That's it.

Sleep right.
Eat/Drink right.
Cardio.
Weights.

Just get your ass to a gym, as soon as you hit some weights and feel the pump in your muscles, you won't feel as ashamed of yourself. Take it one day at a time, start of slow...build it up. Motivate yourself. Everytime you don't feel like heading to the gym, stand in front of a mirror and grab a roll of fat from your body. Look at it and then imagine a gorgeous girl. You'll be running to the gym.

Find motivation in famous people, not their success but their work ethic.

Doobie, you are one lazy motherfucker, we all know this much by now (we've read how you describe yourself)...so until you can't change that, you won't be changing yourself.

Figure out who you're doing it for too btw. If it's just for others, you'll stop as soon as you lose a bit of weight, if you're doing it for you, you'll live a long & healthy life from here on out. Good luck and if you need a pick me up, post in this thread.

Lastly, take pictures. Compare them month to month, that'll serve as motivation too.

[Joe']

That's it.

Sleep right.
Eat/Drink right.
Cardio.
Weights.

Damn it, Jackal, you missed one!

Anyway, Doobie, if you really want to lose weight, as Jackal said, do it for yourself, not anybody else. I know this won't help much but don't do it for the girls to like you, do it for you to like yourself. I don't like the "grab a roll of fat and then think of what a hot girl would think", the "what do I think of myself?" or the "I don't want to be like this anymore" methods work better for me.

I never had to lose more than 15 lbs. or so but I had huge mobility issues and living a healthier life sure helped me a lot. The rules are very simple, really. As Jackal said, it's easier than it seems. The hardest part is to recognize you have to do something about it and to get started, once you do that and you follow the rules Jackal posted you'll be fine.

On a different note, the football tryouts for the Milan Rhinos were postponed 'til March. I figured it's better this way, I'll have more time to develop my body. I'm at 180 lbs right now (82 kg) and I grew about half inch since last year (I was 5-11, I'm 182 cm now). Haven't worked out since I went on vacation in early August, planning to restart on Monday.

Now, I want to develop my body for a specific position/role but since I never played organized football I don't have a clue what I'd be good at. Definitely not receiving positions as I'm too short for that, but I'd like to play RB/FB. I have a pretty good speed for a guy my size. I wouldn't exclude playing Defensive/Offensive Lineman or Linebacker. Any ideas on what to do? Really, anything would be helpful...

[Jackal]

Doobie, like me, is a superficial bastard with little to no morals. The grab a roll of fat works for us types.

[cyanide]

Doobie, you are one lazy motherfucker, we all know this much by now (we've read how you describe yourself)...so until you can't change that, you won't be changing yourself.

Honestly, that is the reason why I didn't respond to your post, Doobie. I think you've made two other posts like that before, and this time I'm like, "Ah, fuck it. I'm not gonna bother." There's a big ass post in the first page of the thread. Follow it, and you'll lose weight, but you need some goddamn motivation and determination.

[shadowgrin]

[s]sleep atleast 7-8 hours a day[/s].

That's it.

[s]Sleep right.[/s]
Eat/Drink right.
Cardio.
Weights.

That's my main problem right now for a consistent program.

[[Q]]

last month after getting back from vegas i was at a measly 124 lbs (weighed at the gym). i started a program with a personal trainer not by choice but it came included in with the ridiculous 24 hr fitness package.

and a month later and a lot of hard work and starting on Cytogainer and i can consistently hit 129 easy now. the other night i weighed myself at the gym midworkout (with all the water weight in me) and i was over 134. i have never weighed that much in my life.

[cyanide]

Congrats, for a month's work, those are huge gains. You might hit a plateau down the road, but I'm sure your personal trainer will break that and allow you to continue to grow.

As for me, I'm very happy with my progress. I finally reclaimed my goal weight of 195 lbs. Now, I'm shooting for the 200 lbs milestone. I already eat enough as it is, but the interesting thing is that while maintaining weight, I'm still able to shape/sculpt my body. I'm seeing muscles that I've never seen before, and I'm becoming more proportioned overall.

[Joe']

...and I'm becoming more proportioned overall.

Okay, I know you've worked on this for a long time so it's hard to explain, but basically what is it that you've done to achieve that?

I've had a dis proportioned body my whole life and it's really starting to piss me off now. A part from the fact that my torso is pretty much as long as my legs (which is something that can't be changed,) I find my legs, especially my thighs and butt area are huge in comparison to the rest of my body. Is there a way to actually make them smaller or is making my torso bigger my only option?

[cyanide]

I find my legs, especially my thighs and butt area are huge in comparison to the rest of my body. Is there a way to actually make them smaller or is making my torso bigger my only option?[/b][/color]

Exactly the thing with me. My butt, thighs and calves are ginormous compared to my upper body. By working out all the muscle groups, even though my legs are already big, by letting them grow a little bit, it makes the upper body grow even more. The body starts to even out over time this way. Not to mention that by working out the largest muscle groups (legs), it releases growth hormones that really benefit the upper body.

Hopefully this helps. If you have further questions, feel free to ask!

[[Q]]

I would have to say squats are very important for that then. even though it primarily works the lower body, you can do squats with dumbbells and then transition to a military press after each squat for more of a workout.

i certainly don't expect to progress as quickly as i did at first, but I think that as long as i continue to keep eating more, it should help with the results that I'm looking for. oh and one thing i noticed the other night, i brought a Gatorade that I didn't finish at work to the gym with me and it seemed like it helped more than drinking regular water during my workouts. overall i felt better than when i was drinking water. just an observation.

[cyanide]

Squats are fantastic. Probably the single best overall body exercise ever.

I brought a Gatorade that I didn't finish at work to the gym with me and it seemed like it helped more than drinking regular water during my workouts.

Gatorade replaces lost electrolytes while working out, so that's the difference you're noticing.

[Matt]

Haven't been on here in a long time....

anyway, a while back i stumbled upon a website that promised to give me 6 pack abs......what did I get? a full body workout with amazing results. It's a 16 week program, I'm finishing week 14 tomorrow weighing 16lbs more than I did when I started it. I can honestly say that I didn't push myself as hard as I should have and that there's still plenty of room for improvement but I'm bigger than I've ever been and I feel great.

My next step is to do more cardio and improve my diet, which is pretty good as is anyway.

www.iwantsixpackabs.com

[[Q]]

cool. thanks matt, I'll check it out.

[Jackal]

Fell off the wagon a month ago, let myself go completely. Ate junk, slept odd hours...

Put on 4 kg's, been back to the gym for about a week now, lifting and cardio as usual just keeping it to around 1.5-2 hours (total). The diet has cleaned up again, no sugars so far and lots of fruit, veggies and lean meats.

Now I regret losing the four weeks, but oh well...guess it served as a mini-wake up call. I'm back.

[cyanide]

Now I regret losing the four weeks, but oh well...guess it served as a mini-wake up call. I'm back.

You'll make up for lost time easily. I was off for two weeks, just started again on Monday.

[Jackal]

Making up for what I've put on isn't what irks me though, the fact I put on weight so easily is what ticks me off. Damn genetics.

Plus I could've been 4 weeks ahead instead of behind.

[cyanide]

Making up for what I've put on isn't what irks me though, the fact I put on weight so easily is what ticks me off. Damn genetics.

4kg in a month with any kind of food you want with no exercise is not that bad at all, considering how the body isn't used to a sudden change to the opposite extreme.

Plus I could've been 4 weeks ahead instead of behind.

Haha, I told myself that too. "I'm two weeks behind." Nothing you can do, except tell yourself, after 4 weeks, I'll be ahead.

[Joe']

Making up for what I've put on isn't what irks me though, the fact I put on weight so easily is what ticks me off. Damn genetics.

4kg in a month with any kind of food you want with no exercise is not that bad at all, considering how the body isn't used to a sudden change to the opposite extreme.

It isn't that bad at all, really. I could put on those 9 lbs in a week. In fact I almost did, I haven't worked out for two weeks and I'm at 186 lbs (from 179 two weeks ago) and I actually never stopped dieting. I need to get back on track ASAP.

My goal is 190 lbs with about 12% BF by March 16. Of course I'd be much happier if I also grew another inch or so but I can't really do anything about that. Funny thing is my dad's 6-1 and my grandfather was 6-4 but I seem to be stuck at 5-11, so I guess there's more than genetics to it.

[Matt]

I enter my last week of the 16 week program this monday. Gained another cpl pounds and I look great!

[Doobie]

I've lost 4 pounds since the new year started, hard to keep my resolution and I had to drink orange juice and milk for cereal. You guys were right about that, but I am Soda/Milkshake free so far, almost one week done but I'm still craving soda. I still have my set goal of being 180 pounds by July 1st. Right now I am 220, I Started the year at 224.3 pounds. A few questions.

I haven't excersised really since it's been constant snow storms and rain since the year started and I can't jog. Any in home excersises that can help me??? My mom has a gazelle but I've heard it doesn't work (you know the thing used by Tony Little.) I am considering to start using it atleast for the time being till it gets warmer out. On the food side of things, I ate fast food a few times which im dissapointed in, but I'm starting a strict diet today. For breakfast I am making a strawberry smoothie some days or some cereal, I ate a nice lunch and for dinner I usually eat a salad or something from my job.

So in other words, I am living a healthier lifestyle, but my main question is basically are there any excersises I can do at home that can help me achieve my goal. Realistically I can't go jogging till about March.

[cyanide]

Well, eating better's a start. You'll be losing pounds just off diet alone, but combined with exercise, you'll notice profounder changes. There are lots of abs exercises you can do inside, as well as push-ups and squats against the wall that you could do in the time being. Even though the Gazelle doesn't really do much, it's still better than sitting on a couch