Work-out Schedule

[Sudz]

Hey there, i some of you are into the fitness scene and some are even more qualified then that so I thought i would ask around here before spending the 75 bucks it would be to take 60 minutes and ask a personal trainer. I'm looking into actually starting to work out for real. I promised myself I'd do it when i went to university and i've been putting it off since i got here. We have good facilities and a good cardio room so nows the time to do it. Ill give a bit more info about myself below if you're interested in helping me.

I've never seriously worked out before but I've always been in good shape. I'm 18 years old and have played hockey since i could walk, so grew up playing that and soccer when i learned to run. That turned into football which i played through high school, along side hockey in the winter, so I've always been active. I'm 5' 10"ish and last time i weighed myself i was between 145-150 pounds, so I'm somewhat skinny but i have no fat on my body. Even though I've never worked out I have always had abs, pecs, biceps and legs and that type of body. No matter what I eat i don't gain or lose weight. Strength wise last time I benched i weighed around 145 and just in my exercise science class i benched 140lbs 6 times so thats not with any real motivation. We didn't do any other real lifting so i don't know where I'm at with all my other max areas but it should be on par with those standings. So there is a little info on my body type and strength limits.

I'm not so much looking to add definition cause as i said i've got somewhat good definition as is. I'd like to focus on adding weight to my body [mass] and some flexibility as i have horrible flexibility. I don't know how to work those two together but I'm sure someone does. So what i need is a plan to put in place cause that's where my knowledge is lacking. I don't know what to work or what exercises to do. I eat alright for a uni student but i do consume some uni related beverages high in calories so Diet might not be able to change that much. What i was thinking was 3 days of muscle workouts and the 4th for cardio, so keep the heart up.

I don't really know where to go from here so any help would be appreciated. Sites that could help, and even your input if your experienced in this field. I don't want to go to supplements and powders cause thats not in my budget or have the desire to go that far.

p.s. sorry for the novel, but i figure the more info, the better plans you could make and the more help you could be. Anything else needed just ask.

[Glickman]

paging Mango


im 5'10'' 130lbs, and find it IMPOSSIBLE to keep anything over 5-10 pounds for more than a week at a time.

i eat small meals often, and usually try to eat 1g of protein per pound of body weight and get as close to 3k calories a day as possible, and alas, nothing. i know it pisses alot of people off to hear that i cant gain weight no matter how hard i try, but it really sucks...

far as flexibility though, in massage therapy, we learned to increase flexibility by putting pressure midway on a muscle, then flexing it and releasing it over and over. for instance, put a little pressure on the sides of your knee and try to slowly move it back and forth, you should feel increased pressure on the muscles. do this slowly for a few minutes, release, and you will feel a world of a difference. the same idea works for nearly any other muscle in your body

[Dend78]

first things first bro diet

Protein needs to be way up there around 280-300g per day

Cals need to be 3000+ mark for weight gain, but these should be clean cals, chicken, lean beef, fish, salads and stuff like that. dont get me wrong you need dirty cals now and again as well but work on clean weight gain.

Carbs need to be there as well especially right after a workout, rice and pastas work great

fat gotta have that as well but try to get good fat from natty PB, fish oils, falx oil, kril oil stuff like that.

vitamins gotta take those as well, one-a-day mens work well

start out with six or eight meals a day, protein shakes work great if you cant stomache food all the time.

also a protein shake immediately following your workout then go home and slam some food with carbs and protein


workout portion

i dont know how your schedule will work out here but here is a good idea that can be varried a bit

Monday - cardio 5-10min for warm up not looking to burn up your cals just loosen up
lift - chest, abbs

Tuesday - cardio 20+min less than 20 you arent really doing anything

Wednesday - cardio 5-10min
lift - legs - go till ya puke or cant move whichever comes first

Thursday - cardio 20+ min

Friday - 5-10 cardio
lift - back, bis, tris, shoulders, traps concentrate more on the back and shoulders cause the tri's and bi's get his on monday doing the chest

Saturday - rest
Sunday - rest

it is a lot your first week but once you get into it you should be golden. make sure you get plenty of sleep cause that when your muscles start to get big make sure you keep the protein shakes going right after a workout to help with instant repair of your muscles. if you dont see any weight gains after a few weeks drop the cardio on the inbetween days. if after a month or so you dont see any gains weight wise cut your meals to 3-4 per day.

obviously this is a bulker diet, so you can gain some mass, then when spring gets here start the cardio and lifting hard core to shed body fat so you get the nice cut look

if you need any other help let me know ill help as much as i can

[WingMan13]

Check out the latest issue, November 2007, of Joe Weider's Muscle & Fitness. Awsome 30 plus page article of gaining tips and 85 workouts. My favorite magazine by far.

[Sudz]

Thanks Dend78, that looks a little intense but i'll give it a shot. But, again, meals and powders and such are going to be difficult. I'm a first year Uni student, on a meal plan with little money to be spending on supplements. I can manage carbs and thoes things cause thats basically what our cafe loads us up one, but getting fish and good protein is harder then you would think.

What exercises would you recommend to work out each area? As i said, this is my lacking portion and don't really know what i should be doing to focus on a single area, as in the past the only way i stood in shape was sports.

[Dend78]

Thanks Dend78, that looks a little intense but i'll give it a shot. But, again, meals and powders and such are going to be difficult. I'm a first year Uni student, on a meal plan with little money to be spending on supplements. I can manage carbs and thoes things cause thats basically what our cafe loads us up one, but getting fish and good protein is harder then you would think.

What exercises would you recommend to work out each area? As i said, this is my lacking portion and don't really know what i should be doing to focus on a single area, as in the past the only way i stood in shape was sports.

Monday - flat bench, flat flys, incline bench, incline flies, cable flies (if you have the adjustable ones start out on the bottom for 6-8 reps then go to mid 6-8 reps, then all the way up 6-8 reps x2), workout ball crunches, regular crunches, suspended leg raises, try to get all that in an hour or less

Wednesday - Squats (they suck but they are super important to overall muscle tone), calf raises, lunges, leg press, and any other good leg machine exercises you can find there. remember this is the day you really kill it, puking on leg day is normal if you are doing it right. also i forgot to add in do forearms on leg day wrist curls are great for this

Thursday - cardio is gonna suck bad the first week cause your gonna be hurting

Friday - Deadlifts works lower back, shrugs for your traps, rows for upper back, military press for shoulders and upper back, curls, hammer curls, close grip bench, skull crushers

that should get you well on your way and give you plenty of rest inbetween each muscle group


www.dpsnutrition.com good place for supps GNC = empty wallet

isopure whey protein is the way to go there

meijer and wal-mart have really good vitamin selections, the premixed shakes they offer suck though

pills are not as good as the liquid form in most cases

dont believe all the hype on supps either, if it sounds super amazing like a legal steroid its most likely crap, muscle-tech is a name that comes to mind

again if you have any questions on the stuff let me know ill try to help ya out.

[Warwitch]

Heh, since my routine/schedule is designed around my goals I wont bother going into detail. I would suggest you try A-tach-one since he does personal training for a living. Bad advice can do a lot a damage in the gym so train smart

[Sudz]

Thanks, I'll shoot him a PM sometime later today. Does anyone else have any more tips/ routines they think would be appropriate?

[Sudz]

Me again, Need to get started on this, so anyone have some more opinions?

[acropilot19]

ideas

I grew up going to the gym (parents are health nuts) and have been into fitness/ weight-lifting most of my 36 years. Started with sports & light weights in grade school. moved up to weight training + sports in High School. Got into power lifting (& frequent injuries) in late teens/ early twenties. used to go balls-to-wall gonzo heavy & intense. Smarted up in late twenties and kinda got burnt out. Go more for the total fitness/ good strength & flexibility thing now.

Best thing is to read, read, read, and watch others/ ask questions. You dont have to pay a professional trainer lotsa $$$ to figure this stuff out.

The main thing is to just go and do it. Goals are KEY. How many times you go a week, #'s of reps in a set with XX weight, etc...have goals and strive for them continuously. Have a picture of where you want to be in 6 months or a year.

I aint gay, but i think Matthew McConahey has got a great physique- and thats something to strive for. He's got a great plan also, he just gets out there and breaks a hard sweat every day, but does something different every day. lift, bike, run, surf- i saw a pic of him doing continuous reps just lifting and throwing a log on the beach- what a great idea!

Do your homework, learn the proper stretching, lifting, and breathing techniques, then the world is your oyster.

Do it!