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Started By
Message
Ot workout guru advice needed on shaping up
Posted on 8/6/14 at 11:17 am
Posted on 8/6/14 at 11:17 am
Ok for starters i am 5'6" "yep short mfr" at about 147lbs..for the past 3-4 weeks i have beenrunning 3 miles a day for 5 days a week, and doing very light weights at my house because i dont have much free time to join a gym or anything so im doing what i can at home. I have a bench and a couple dumbbells. Here is all i do about 4 days a week.
a.bench 3 sets of 10 and bicep curl dumbells 3 sets of 10
or
b. 2 arm tricep extension 3 sets of 10 and seated shoulder press 3 sets if 10
i eat no junk food, drink nothing but water, eat 90% protein that is baked and the rest is just salads. I was eating very low calories but i upped them and now consuming roughly 1200-1500 calories a day.
Sooo The question is, am i doing enough to tell any difference? Im not fat by any means, but i carry my fat in the bell area. What can i do differently to increase burning fat and toning up. Again keep in mind i dont have time to join a gym, as a matter of fact i do my 3 mile run during my lunch break at work. I just do a quick weight workout when i gey home. What can i do to tone up more? Not trying to be a body builder or none of that crap.. tia
also here is what my meals look like mon-fri
breakfast- protein bar
lunch- either a salad, or one baked chicken thigh
dinner-2 baked chicken thighs, handfull of ground turkey, some green veggies.
dessert- banana with about a teaspoon of peanut butter
a.bench 3 sets of 10 and bicep curl dumbells 3 sets of 10
or
b. 2 arm tricep extension 3 sets of 10 and seated shoulder press 3 sets if 10
i eat no junk food, drink nothing but water, eat 90% protein that is baked and the rest is just salads. I was eating very low calories but i upped them and now consuming roughly 1200-1500 calories a day.
Sooo The question is, am i doing enough to tell any difference? Im not fat by any means, but i carry my fat in the bell area. What can i do differently to increase burning fat and toning up. Again keep in mind i dont have time to join a gym, as a matter of fact i do my 3 mile run during my lunch break at work. I just do a quick weight workout when i gey home. What can i do to tone up more? Not trying to be a body builder or none of that crap.. tia
also here is what my meals look like mon-fri
breakfast- protein bar
lunch- either a salad, or one baked chicken thigh
dinner-2 baked chicken thighs, handfull of ground turkey, some green veggies.
dessert- banana with about a teaspoon of peanut butter
Posted on 8/6/14 at 11:19 am to oleyeller
Do a bunch of the high weight and low rep exercises to get bulk.
If you want to lean up then do a bunch of reps with relatively medium to low weight.
Continue the diet of high-protein lowfat that be sure you have a good amount of carbs so you have enough energy to exercise.
If you want to lean up then do a bunch of reps with relatively medium to low weight.
Continue the diet of high-protein lowfat that be sure you have a good amount of carbs so you have enough energy to exercise.
This post was edited on 8/6/14 at 11:20 am
Posted on 8/6/14 at 11:20 am to HoustonGumbeauxGuy
i usually dont hardly eat carbs.. what should i be eating for carbs?
and i want to get lean, not bulk
and i want to get lean, not bulk
This post was edited on 8/6/14 at 11:21 am
Posted on 8/6/14 at 11:20 am to oleyeller
Replace your water with whole milk and you'll be there in no time.
Posted on 8/6/14 at 11:21 am to oleyeller
Ummm no need to do 3 miles everyday for five days a week. Mix it up. Learn some lactate and alactate conditioning drills. Some tempo runs, hiit. Learns plyos by using medicine balls and box jumps. Buy some kettlebells and learn full body barbell exercises such as deadlifts cleans push presses squats etc
Posted on 8/6/14 at 11:21 am to Mootsman
wont whole milk put on weight?
Posted on 8/6/14 at 11:24 am to oleyeller
How long have you been on this routine? Just keep it up and you'll be fine.
Posted on 8/6/14 at 11:24 am to oleyeller
More vegetables. More healthy fats.
Posted on 8/6/14 at 11:26 am to oleyeller
quote:
Here is all i do about 4 days a week.
a.bench 3 sets of 10 and bicep curl dumbells 3 sets of 10
or
b. 2 arm tricep extension 3 sets of 10 and seated shoulder press 3 sets if 10
no squats, no dl?
Posted on 8/6/14 at 11:26 am to mouton
quote:
More vegetables. More healthy fats.
Bingo
Posted on 8/6/14 at 11:27 am to oleyeller
Not really unless you drink half a gallon a day or if you have hypothyroidism. Seriously I'd invest in a couple of large tractor tires a sledgehammer kettlebells a pull up bar a barbell and plates. A sled or a prowler to put weights on to push or pull. Or go to a gym that has all this equipment
Posted on 8/6/14 at 11:29 am to Odinson
been on the diet for month or so.. been running and lifting lightly the past month
Posted on 8/6/14 at 11:31 am to oleyeller
How old are you?
And dont wrry about these fools. For a few mallard hunts I will write you a workout and tweak the diet a lil.
And dont wrry about these fools. For a few mallard hunts I will write you a workout and tweak the diet a lil.
Posted on 8/6/14 at 11:31 am to CptBengal
and no i hadnt done squats or any dead lift. i dont have alot to work with. just the bench with barbell and 2 dumbells with limited weights. im not trying to be in any fitness competetion or bulk up, just like to tone up.. im in decent shape.. i can run without any issues, played sports my wole life and still play tennis a couple days a week
Posted on 8/6/14 at 11:32 am to oleyeller
Posted on 8/6/14 at 11:37 am to iAmBatman
Whatever happened to that guy? You think he lost the baby fat?
Posted on 8/6/14 at 11:38 am to oleyeller
Itermittent Fasting can help, but just like everyone told you in the last thread you started, you still arent taking in enough calories. 1500 is borderline.
This post was edited on 8/6/14 at 11:39 am
Posted on 8/6/14 at 11:43 am to oleyeller
quote:
i hadnt done squats or any dead lift. i dont have alot to work with. just the bench with barbell and 2 dumbells with limited weights.
if you have a bar, you can squat and dl.
start.
quote:
just like to tone up.. i
then do squats and dls.
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