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re: .
Posted on 1/27/15 at 9:31 am to LSUweights
Posted on 1/27/15 at 9:31 am to LSUweights
quote:
Throw away the scale!!
Listen to this man, Fox. When I first started, I was obsessed with the scale. It really interfered with my goals and it took me a while to get back on track.
1
Posted on 1/27/15 at 9:32 am to SabiDojo
I've gone from weighing my self 3 times a day to 3 times a week...plus my wife uses it so I definitely can't throw it away 
my wife is pretty impressed with my recovery from scale addiction.
my wife is pretty impressed with my recovery from scale addiction.
Posted on 1/27/15 at 9:33 am to LSUweights
quote:
Not soooo lean at 190.
No abs, but filled out really good. I love that feeling/look. I'd rather be big than lean, but that's just me.
IMO....trying to lean out a little more.
Don't worry about how long you work out.
Time shouldn't be an issue at all.
Diet is not bad at all. Could use a little more protein, like 4 boiled eggs, 6-8oz turkey.
The running will help. Cardio is always your friend when getting lean.
The best times to do cardio to target fat is first thing in the morning on an empty stomach (walk).. and right after you work out while your body is in recovery..
thanks for the reply, i was mainly wondering about my diet. I think the cardio will help. Last summer i was 145-150 and i ran/jogged 3 miles 5 days a week with no weights. I out on 10-12 lbs during holidays and its all in my dam stomach! I just wana flatten that out! Im leaning more on weights this time and diet.
Posted on 1/27/15 at 9:33 am to DelU249
quote:
wait, you can run after a lifting session? Won't that be detrimental if you're trying to add muscle?
He is trying to lean out, not add muscle.
With any type of long distance running, men will lose leg muscle.
Example: you run steady for 20 min. Your body needs proteins and energy to supplement your body to keep moving and not crash. It will start pulling proteins from the main muscle that is moving, the legs......
That is main reason you never see bodybuilders run long distances. They may run in spurts, or do sprints, but never long distance (20 min or more). I haven't run in over 8 years since I began bodybuilding. I just walk. That's enough to target just fat
Posted on 1/27/15 at 9:33 am to oleyeller
How long have you been doing this "lifestyle change"? Seems pretty healthy to me and if you've been doing it long and not seeing results then maybe it's time to change some shite up.
Are you eating Fish at all?
Are you eating Fish at all?
Posted on 1/27/15 at 9:34 am to LSUweights
oh well in that case, I've been "lean" plenty of times...
5 sets of 20 pushups, 100 crunches and hop on the treadmill for 30 minutes (after 20 you start burning fat)
I was 155 with a 6 pack from hell, but those days are long over.
of course, my bottom chest was the only muscle I had there and it toned out, but when I stopped it became a titty sadly, the picture in the OP is the most impressive my chest has ever looked...sad panda
5 sets of 20 pushups, 100 crunches and hop on the treadmill for 30 minutes (after 20 you start burning fat)
I was 155 with a 6 pack from hell, but those days are long over.
of course, my bottom chest was the only muscle I had there and it toned out, but when I stopped it became a titty
sadly, the picture in the OP is the most impressive my chest has ever looked...sad pandaThis post was edited on 1/27/15 at 9:36 am
Posted on 1/27/15 at 9:36 am to oleyeller
quote:
i was mainly wondering about my diet. I think the cardio will help
You will need to intake more protein and calories if you start running a good bit. Your body will need more energy to supply the muscles for weight training and running
Posted on 1/27/15 at 9:38 am to CHiPs25
quote:
How long have you been doing this "lifestyle change"? Seems pretty healthy to me and if you've been doing it long and not seeing results then maybe it's time to change some shite up.
Are you eating Fish at all?
next monday will be 4 weeks.
let me say this, when i started jan 5th, i weighed 167.. the next monday i weighed 159. And i have stayed there the past 2 weeks.
Posted on 1/27/15 at 9:40 am to oleyeller
how fast and how long are you running on the treadmill
you must do at least 20, but for the best results go 30...anything over 45 and it is hard to sculpt abs, that was always my experience for some reason.
seriously...boot camp taught me this so well, and until 2009 I always had a 6 pack. (save for the first year out of the navy in 2007)
pushups, jumping jacks, crunches, bicycle kicks, leg lifts and run
but I mostly did crunches, pushups and run
you must do at least 20, but for the best results go 30...anything over 45 and it is hard to sculpt abs, that was always my experience for some reason.
seriously...boot camp taught me this so well, and until 2009 I always had a 6 pack. (save for the first year out of the navy in 2007)
pushups, jumping jacks, crunches, bicycle kicks, leg lifts and run
but I mostly did crunches, pushups and run
Posted on 1/27/15 at 9:40 am to LSUweights
quote:
quote:
i was mainly wondering about my diet. I think the cardio will help
You will need to intake more protein and calories if you start running a good bit. Your body will need more energy to supply the muscles for weight training and running
solid advice, im definitely starting 20-30 mins of cardio on monday afternoon after work each day
Posted on 1/27/15 at 9:42 am to oleyeller
cardio should be at a minimum of 3 times during the work week
I think 4 runs a week is what you want, you'll build speed, but so long as you run uninterrupted for 30 minutes and don't eat past 7, you'll be fine. I would eat a super early dinner and then run and not eat until the next day, but I'm not sure how healthy that is
I think 4 runs a week is what you want, you'll build speed, but so long as you run uninterrupted for 30 minutes and don't eat past 7, you'll be fine. I would eat a super early dinner and then run and not eat until the next day, but I'm not sure how healthy that is
Posted on 1/27/15 at 9:44 am to oleyeller
This is my weekly schedule at the gym. Like i said, zero cardio yet. I need this gut flat!
Monday
Legs:
leg press or squat 4x10-15
Lunges 3x10
Extensions 3x10
Hamstring curl 3x10
Calf raises 3x20
Tues
Shoulders
Any press 4x10-12
Front raise 3x10
Side laterals or upright rows 3x10
Shrugs 3x20
Thur
Back/biceps
Wide lat pull down 4x10-15
Close lat pull down 3x10
Seated rows 3x10
Hyper extensions 3x10
Lat isolation pull down 3x10
Biceps
Preacher curl 4x12
Standing dumbbell curl 3x10
Cable curl 3x10
Friday
Chest/triceps
Flat bench 4x15
Incline bench 3x10
Push-ups 3x fatigue
Triceps
Push downs 3x10
Ropes 3x10
Reverse cable 3x10
Monday
Legs:
leg press or squat 4x10-15
Lunges 3x10
Extensions 3x10
Hamstring curl 3x10
Calf raises 3x20
Tues
Shoulders
Any press 4x10-12
Front raise 3x10
Side laterals or upright rows 3x10
Shrugs 3x20
Thur
Back/biceps
Wide lat pull down 4x10-15
Close lat pull down 3x10
Seated rows 3x10
Hyper extensions 3x10
Lat isolation pull down 3x10
Biceps
Preacher curl 4x12
Standing dumbbell curl 3x10
Cable curl 3x10
Friday
Chest/triceps
Flat bench 4x15
Incline bench 3x10
Push-ups 3x fatigue
Triceps
Push downs 3x10
Ropes 3x10
Reverse cable 3x10
Posted on 1/27/15 at 9:45 am to oleyeller
quote:
thanks for the reply, i was mainly wondering about my diet. I think the cardio will help. Last summer i was 145-150 and i ran/jogged 3 miles 5 days a week with no weights. I out on 10-12 lbs during holidays and its all in my dam stomach! I just wana flatten that out! Im leaning more on weights this time and diet
You dont have to run or do any kind of cardio at all to become lean. I have no idea where this comes from and why so many people endorse it. Leaning out is about diet and burning calories. Lifting weights is twice as economical at burning calories than running is and it's twice as good for your body. I have maintained between 12-14% bodyfat at 219-221lbs for years now and dont do cardio at all.
Posted on 1/27/15 at 9:47 am to dnm3305
quote:
OT Workout Journal...be warned. Pictures of a fatty inside
quote:
thanks for the reply, i was mainly wondering about my diet. I think the cardio will help. Last summer i was 145-150 and i ran/jogged 3 miles 5 days a week with no weights. I out on 10-12 lbs during holidays and its all in my dam stomach! I just wana flatten that out! Im leaning more on weights this time and diet
You dont have to run or do any kind of cardio at all to become lean. I have no idea where this comes from and why so many people endorse it. Leaning out is about diet and burning calories. Lifting weights is twice as economical at burning calories than running is and it's twice as good for your body. I have maintained between 12-14% bodyfat at 219-221lbs for years now and dont do cardio at all.
i posted my diet, what do you think?
also alot has to do with genetics also, some people are naturally lean
Posted on 1/27/15 at 9:52 am to dnm3305
I don't know shite about adding muscle...but I know nothing will take weight off and give you "skinny ripped" like the treadmill will...it's a beast when you push yourself. Things I always did no matter what. Also, more than anything in life really, it taught me how to push myself. It's a mental game.
Posted on 1/27/15 at 9:55 am to DelU249
definitely is a mental game
Posted on 1/27/15 at 9:56 am to oleyeller
quote:
i posted my diet, what do you think?
Looks pretty good but you need to boost the fat considerably. You arent taking in many carbs so that shouldnt have to be altered. Actually, it looks like you arent taking in many calories to begin with. I would consider ditching the artificial quest bar and eating a natural snack like nuts and plain greek yogurt and honey or celery with peanut butter.
Posted on 1/27/15 at 9:58 am to dnm3305
quote:
OT Workout Journal...be warned. Pictures of a fatty inside
quote:
i posted my diet, what do you think?
Looks pretty good but you need to boost the fat considerably. You arent taking in many carbs so that shouldnt have to be altered. Actually, it looks like you arent taking in many calories to begin with. I would consider ditching the artificial quest bar and eating a natural snack like nuts and plain greek yogurt and honey or celery with peanut butter.
what are some examples of fats i need? idiot knowlede tells me to avoid fats.
and i love my quest bar!!!
could it be holding me back that badPosted on 1/27/15 at 10:10 am to oleyeller
quote:
and i love my quest bar!!! could it be holding me back that bad
Well, it's closer to eating a snickers than you would think
Nearly all fats are good for you aside from artificial fats like margerine and shortening (trans fats). Animal fat, butter, avocado, nuts, seeds, olive oil, omega 3 fish filets, cheese.
Here, both of these can help you.
Good Calories, Bad Calories
The Big Fat Surprise
This post was edited on 1/27/15 at 10:15 am
Posted on 1/27/15 at 10:11 am to LSUweights
will running help my stamina during sex? If so i rekon i might have to start excising
This post was edited on 1/27/15 at 10:16 am
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