Help me become big and strong!

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  1. #1 Help me become big and strong! 
    Senior Member tedybearofdoom's Avatar
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    Hi all, essentially I'm trying to turn a new leaf here health wise. I know some of you fellas in here know what you are talking about when it comes to exercising and building up which is why I'm here.

    Some general background info regarding my physical self. I'm about 5'9, 125-130 lbs (been a couple months since I have weighed myself but generally in that range). Pretty skinny and if you've seen a picture of me in the members bio thread, even though it is a couple years old, that is still pretty much me now. I have a sexy set ribs that can be seen.

    Basically I realized that I've been extremely nonchalant with my health this entire year (practically two) and want to change that. Slowly changing my diet. I've literally eaten junkfood, unhealthy crap all year long and as of late I'm trying to change that to greens and more meat.

    Went to the gym the past couple of days and ran for almost a mile (couldn't quite make it, my legs were burning/itching to the point were I needed to stop). I then used some of the machines (do not really know what they were called) and just did 3 or 4 reps with relatively low weights.

    What I'm asking for is help on how to set up a good work out routine. I was wondering whether working out certain sections of my body on different days and just alternate it allowing other parts to rest. How many reps, how long should I weight between them etc. Right now I just leave anything having to do with my arms in the range of 25-35 depending on what muscle is being worked out.

    I definitely want to continue working on my cardio by running and also implement biking after running on a daily basis.

    Appreciate any help!

    New name! Old one was shadow1768.

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  2. #2  
    Senior Member Tuhan's Avatar
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    I'm sure Pre can come in here and give you a good workout routine. I would give you one, but I'm not sure if you have the suitable equipment and such.

    The one thing I suggest diet wise if you're deciding to workout on daily routine or 4-5 days out of the week (2 days, break, then 2 days, Weekend) is that you eat something light beforehand. Before workouts and practices when I was in highschool I always ate a banana and cup of yogurt. It's light enough and heavy enough at the same time. Also, when you're fully done with a workout...always stretch...then atleast within 15-20 time frame ALWAYS eat something. I usually ate a peanut butter and jelly sandwich all the time after a workout or practice. Chocolate milk is also pretty good, from what I have experienced (unless you're lactose intolerant). No Micky D's or Taco Bell!

    Edit - One workout that I think you can daily and increase weekly are pyramid push ups. Basically lets start week 1 with 10 push ups:

    1) You do 10 push ups
    2) Wait 10 Seconds
    3) Do 9 push ups
    4) Wait 9 seconds
    5)...you keep going down until you reach 5 push ups. From 5 push ups and down, you want to hold yourself up
    6) 5 Push ups (hold at the end)
    7) Count 5 seconds (While Holding yourself up)
    Continue with 4 pushups (hold)
    9) etc.

    You can build this up the reps over each week. I got to a point where I started from 35 and went down from there. It may seem tedious, but this is really accessible and you'll see results if you stick it out.

    If you don't eat shortly after a workout, you're going to put that workout to waste since you are not replenishing those muscles with some sort of nutrients.

    If I have time tomorrow, or sometime this week...I'll come up with some sort of accessible workout for you man. Nice to see around here again.

    Yayyuuhhh! Celty!! ^^^
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  3. #3  
    Senior Member Focus's Avatar
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    Pre will have a TON of insight to this, so I'll let him do his thing. One thing you should work on for now though, is your diet. Your diet/nutrition is most important. You want to get bigger and stronger, so you're going to be taking in a lot of calories and protein. The formula for amount of protein you should be taking is 1g of protein per 1 lb of lean muscle on your body..as far as finding out your muscle weight you'll have to figure that one out lol. Good sources of protein would be eggs (preferred hardboiled, not fried just because fried is a little worse for you), peanut butter, milk, chicken, turkey..turkey is great for protein, better than red meat IMO, because it's also a bit leaner than red meat. There's also the whey protein if you want to go that route, but it's just simply that - protein, whereas with everything else you get the protein plus the energy/carbs/whatever else..For example, my diet right now consists of 2 hardboiled eggs and a packet of oatmeal for breakfast, half of a PBJ for a mid-morning snack, a turkey sandwich and fruit or veggies for lunch, an energy bar in the afternoon before my workouts(I have a Clif bar), and then about 6 oz chicken with veggies and brown rice for dinner. Of course this is my diet because I'm trying to lose some weight and tone up a bit, since you want to get bigger you'd be eating more. Stay away from soda, and anything with tons of sugar, caffeine, etc. Soda is horrible for you, even a lot of iced tea you get like Snapple is bad because of all the sugar in it. Stick to water, and push the water intake EVERY day. You should be eating every 2-5 hours, hence the 5 meals/snacks per day.

    Workout tips - since you're building up, it's basically less reps with more weight. The 'pyramid' routine is most common. It's basically just 3 sets with lower reps/more weight each set. Set 1 - 10 reps with your lowest starting weight, Set 2 - 6-8 reps with about 10 lbs more than set 1, Set 3 - 4-6 reps of about 10 lbs more than set 2. As for how much weight, it should be something that you struggle to do the total amount of reps - since first set is 10 reps, pick a weight where you struggle to get those last couple reps in. It shouldn't be easy, but you should also be able to get the right amount of reps in.

    Pre had a nice workout schedule lined up, that I started doing back in the day when I was weight lifting. Yes you should be working different muscle groups each day, because your muscles need recovery - and like Tuhan said eating after a workout does help recovery time. Protein shakes with the whey protein will help with recovery, you can add some L-glutamine to it too(although it does make the shake taste like shit most of the time) to help with recovery. The schedule Pre was on(not sure if he still is) and the one I started doing was this:
    Monday/Day 1: Chest/Tri's
    Tuesday/Day 2: Back
    Wednesday/Day 3: Shoulders
    Thursday/Day 4: Biceps/Abs
    How you mix this in with your cardio is up to you..obviously if you do cardio and weight lifting one day you're going to be at the gym for like 2 hours or more. I know you said you wanted to do cardio every day, but maybe you should switch to doing cardio between weight lifting days or something. But if you are that dedicated to running every day and spending that much time every day working out, then go for it.

    *I am not a certified Personal Trainer nor Nutritionist so don't take everything I say for 100% fact. These are just things I've learned along my journey of working out. There are plenty of legit sites you can go to online to learn even more. If you have the money, I'd recommend seeing a personal trainer/nutrionist. If you want to workout with one every week or whatever that's up to you, but I'd recommend seeing someone so they can find out exactly what you want to do, and they'll hook you up with a good diet/meal plan so you'll know how much you should be eating, how many calories per day you should be getting, how much water you should be drinking, etc. They'll probably give you a workout plan too, but if you just want to build up you can choose any muscle exercises you like and apply the pyramid to it - but be sure to switch up the exercises every few weeks to a month to avoid 'plateauing' - your body/muscles will eventually get used to the exercises if you do them day in and day out..so switching it up will 'confuse' them a little bit and you'll still build them up even more.
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  4. #4  
    Full Member SkullsOnce's Avatar
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    I have always done my own thing and it works pretty well for me. It depends on what you're wanting to work. I have always found that working upper body on Monday/Wednesday/Friday and legs on Tuesday/Thursday is a good start. I can fit arms, back, and chest into one day without problem, but I move fairly quick. You can always supplement with non-weighted exercises at home too suchs as the push-up pyramid suggested above and any ab workout. I've always done my ab workout at home just because it's easy to work in while watching tv.

    As far as running goes, you just have to learn to listen to your body to know when you're really done and when you want to be done. You will always want to stop before you need to, but you don't want to over do it either. It's best to ease into things. Make sure you have some decent shoes and possibly an iPod and you're set. When you get the hang of it start to push yourself. You can still run the same distances if you're pushed for space, our time, but sprint the end, changes things up.

    Which leads to my last point, you have to set your sefl up to stick with this. If you run the same 1 mile stretch of sidewalk everday or in circles around a track you are very likely to become bored. Then you will lose interest and no more fitness for you. Same with your workout routine. Don't put together a list of exercises to do that will take you an hour and a half to get through. Start with a 30-45 minute workout 3 days a week. if you have the free time or the will power, then increase it. If you try to to do much it can be discouraging and then you stop trying. And ALWAYS ask questions. Guys in gyms never laugh at people who ask how or why to do an exercise, but they have been known to laugh at people who try to act like they know what they're doing when they don't. Plus, that's a good way to get hurt.
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  5. #5  
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    Quote Originally Posted by Focus View Post
    Good sources of protein would be
    , , etc.

    =p
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  6. #6  
    Senior Member tedybearofdoom's Avatar
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    Thanks for all the help guys. Alright so clearly diet seems to be a hell of a lot more important then I originally thought. I've never been much of a big eater but hopefully starting to workout will increase my appetite to the point where I can eat plenty. I'll probably hold off buying the powder protein and what not because I'm heading back to NY for the summer break in two weeks and don't want to carry a giant bottle on-board a plane. They sell smoothies with proteins and other supplements in the gym so I will take that for the time being.

    As far as access to equipment, there are all kinds here so I think I'm covered there.

    I got to go right now so unfortunately I can't finish commenting but I will be back and finish commenting. Thanks fellas

    New name! Old one was shadow1768.

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  7. #7  
    Senior Member Tuhan's Avatar
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    Yeah, I usually drank that "Muscle Milk" with my PBJ or whatever after a workout. Muscle Milk is good, but they can be pretty expensive for just a pack.

    Another aspect I kind of think that'll help out is having some kind of partner to work out with (someone who is pretty determined/serious). The benefits of having a partner is obviously to keep you going when you feel kinda worn out, access to partner workouts (abs especially), and just simply a reminder. If you find someone that'd be legit, if its a girl that'd be even more legit. But that just a fantasy thing of mine. ^^

    Yayyuuhhh! Celty!! ^^^
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  8. #8  
    Senior Member tedybearofdoom's Avatar
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    So I've gone to the gym the past couple days and I've been eating slightly more. Eating more chicken salads, shoving peanut butter and protein bars down my throat the past couple days. I've decided to listen to you Focus and not do running everyday. I realized my legs feel to much like pooh after doing a alot of exercising targeting my legs (calfs, quad hamstring etc). Hence trying to run in that shape is practically useless. Instead I'm going to run probably 3 times a week and the days I don't at least use the cycling machine for 10 or so minutes, much easier on the legs but enough I think it is enough to at least do something.

    I've discovered pre's workout post, (blind as hell because it is a freaking sticky!). I will definitely move into that schedule starting next week. As for this week I'm just going to alternate between major sections of my body that I call, upper torso, legs and abdominal.

    I started doing the sets, reps and weight thing mentioned here since yesterday night and it seems very doable.

    I will definitely try the pyramid thing you said Tuhan probably Saturday because I will not be going to the gym that day but I might as well do some exercise in my room. From there I will attempt to do it daily.

    Now my question is how to figure out how much my protein intake should be on a daily basis. I actually weighed myself today and I am 134 lbs. Also what are some good abdominal workouts (other then regular sit ups and crunches) because there is not many machines here that really target them.

    Now I will leave this here and go to bed tired as hell, keeping my arms up to type is a challenge in itself.

    Again thanks for all the help!

    New name! Old one was shadow1768.

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  9. #9  
    Supervisor Go Pre's Avatar
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    I will reply to this thread tomorrow afternoon and give you some great ideas. The sticky's should help for now, but tomorrow I'll definitely post some insight.
    Classic.
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  10. #10  
    Full Member Grizzly's Avatar
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    Just make sure you're working out for the right reasons. You don't wanna start something that a couple weeks from now you'll abandon. Make sure your main focus for working out is your health thats first and foremost, Then you can get the idea of impressing a girl...or boy...or whatever your into, I don't judge. ^_^
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  11. #11  
    Full Member MadNanners's Avatar
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    I need to get back in shape as well. I'm six foot, and I weigh in at 175. I want to get down to 145, all muscle baby.
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  12. #12  
    Full Member Xtremer's Avatar
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    I need to get in shape as well ... but I'm too skinny ... I must gain weight ...
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  13. #13  
    Senior Member tedybearofdoom's Avatar
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    Well surprisingly enough, I've pretty much changed my eating habits for the better, I still can't resist the once in a while burger, french fries and soda. Last couple weeks it has been hard for me to workout being back home and all. I get weird work hours (graveyard shifts, 10am- 7 pm) and things like that so I'm usually to tired to do anything else. I do small things at home but otherwise not much. Hopefully in about a week when I start doing morning shifts I can get to go to the gym and work out more but I don't know yet.

    I actually gained weight and I'm at 140 (I'm still amazed), it just goes to show what a little work and the right food can do for you. Some of it muscle but I think most of it is just fat lol. It's progress at least (I think).

    Thanks for the help guys. Definitely not giving up on this anytime soon!

    New name! Old one was shadow1768.

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  14. #14  
    Senior Member Tuhan's Avatar
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    Hows this gone so far Shadow? I totally forgot about my input on this thread.

    Yayyuuhhh! Celty!! ^^^
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  15. #15  
    Full Member Dub 2Five3's Avatar
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    If you want somebody who can really help you, visit this channel.

    YouTube - JDCav24's Channel

    This guy is amazing, he helped me out so much, all of his exercises work, and he offers meal plans. If you want a real plan for working out, you can visit his site. He sells his program, that does work, you can do some research if you are on edge. But personally nothing could of been better. The guy is a genius.

    The #1 Muscle Building Fat Burning Workout Program | Six Pack Abs in 90 Days with Unique Exercises!
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Help me become big and strong!