If only I had that problem, out of curiosity what's your waist size?
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Working out! Fitness! Nutrition!
- Thread starter Taleb
- Start date
If only I had that problem, out of curiosity what's your waist size?
Mr.Azim
Well-known member
toshison
Well-known member
Eat less. You aren't cutting calories but I'd guess that you are probably eating enough to put on weight. I know for me, if I just eat "normally" as in eating until im full, I can easily put on 20-30lbs of muscle & fat in a matter of months. In fact, I just did it over Xmas.
rmemedic
Well-known member
I finally managed to drop 10 in the last month... 2 more months to go, 20 more pounds!
Made a few changes in the diet and it's working!
Waist, 34-36. butt and thighs, I need a 38-40 if it's anything but loose fit. My boot cut riding jeans are 38 and fit snug around my thighs, but need a belt.
I'm 214 and around 13% (not exact)
Lmao. I wear loose clothes
it takes way too much effort for me to get abs. I'm gonna try cutting. I gain at 3800+ and I've been staying at or under 3300 cal/day.
Hey,
I just joined a gym for 15 months. Pre-paid and got a good deal on a 24hr gym. Anyone have recommendations for a workout routine for someone who hasn't been in the gym for 3+ yrs?
I'm on an excellent fat reducing diet and I take in minimal protein. A lot more veggies and hopefully I can add in fruit to the mix soon.
I just joined a gym for 15 months. Pre-paid and got a good deal on a 24hr gym. Anyone have recommendations for a workout routine for someone who hasn't been in the gym for 3+ yrs?
I'm on an excellent fat reducing diet and I take in minimal protein. A lot more veggies and hopefully I can add in fruit to the mix soon.
rmemedic
Well-known member
What do you want to get out of the workouts? There are a million different work out "plans" all geared to different things. I do lots of cardio and plyo, simply because I need a good cardio base with agility and quickness in my sport of choice.
Why avoid the protein? You need it, that's how your body builds back and improves on the muscle that you break down during workouts. It also takes longer to digest and leaves you feeling full for longer. I love love love chicken and put it in as many foods as I can (PB and chicken breast sammiches are actually tasty!). If I haven't had enough protein, or know I won't have enough for the day, I'll have a whey protein shake, typically after my work day and about an hour before my second workout of the day, and then my final meal of the day about 30 min after that workout... But it's not a huge heaping of food since I eat about 5 times a day (breakfast, snack, lunch, snack and dinner). Eggs are amazing and very easy to do in so many ways and are the best used protein by your body.
Don't be afraid of all fat, your body also needs it, and your brain needs it to function. Of course, my diet is low in fat, but the fat I do have is the right kind and I don't feel guilty about it since it's an actual need of your body.
I have been on a "diet" for months now, but only in the last few weeks has there been results. Those results have come from straight determination, hold yourself accountable and following a pattern. I eat at the same time every day, and nearly the same things and the weight if coming off quick.
I truly believe diet is at least 80% of your results. I work out on average 10 times per week not including my weekend activities which are usually something active. It wasn't my workout routine that needed a change, it's my diet that was screwed (and it was still cleaner than most peoples).
I'm no expert, but I have been playing a long time to figure out what my body wants and finally figured it out I think.
toshison
Well-known member
I'd suggest a straight up, tried and true, stick to the basics full body weight training routine 3 times a week that focuses on the big movements like Squats, deadlifts, Pullups, Shoulder presses, bench press (Id go with dumbbells over the bar on this one). Some would consider them the basics but they really aren't that basic as I see a lot of dudes in the gym that appear to have been training for a while but still have horrendous technique, especially with the squat and deadlift. For technique advice, check out youtube. There are a lot of great technique tutorials on there. Mark Rippertoe has a program called starting strength that is pretty decent and the guy has some very thorough videos explaining proper technique on basic compound movements.
I recommend this type of program because focusing on the big compound moves will have the greatest net impact on your body by far. Not just in muscular development but also in improving neuromuscular connections, conditioning the central nervous system, stimulating naturally occuring hormones - testosterone, HGH etc... among other benefits.
And.. Eat more protein.
I've cut down to 2 meals a day + a small snack. I figured, our foods have all the minerals & nutrients our body needs. Plus, I'm a full grown adult, I don't need as much nutrients as probably a child, lol
I also do 10mins on the treadmill after each hr workout, that's a 1.5km run, lol
rmemedic
Well-known member
Depends on what you eat. I lack a few things in my diet so I supplement. Nothing crazy, just some basic stuff. I stay away from processed. I basically only eat things from the perimeter of the grocery store aside from small ingredients and cereal.
Absolutely agreed. Maybe a light cardio/calesthenic circuit on rest days. 3-4 days a week Total Body is a great way to get your body accustomed to the gym again. The RCMP actually has a great total body workout program that would be perfect.
Dumbbells over the bar is debatable, but to each his own.
I dont eat processed. My gorcery receipt is basically taxless
Sent from my tablet using my paws
Thanks for the replies.
My goal is to be trim and toned. I don't want a lot of mass, but very cut is the goal.
I can eat a lot of meat. One thing I did was decrease my meal size but increase the number of times I'm eating throughout the day and eat slowly. Right now I'm 20 lbs more than I was when I was fit and it's all fat. So one of my goals with the diet was to reduce fat. I've cut down on sugar a lot.
I'm looking for an exercise routine for what to do on certain days from week 1 - 8 and then modify the regiment according to the progress. The problem is that there is too much advice on the interwebz from different websites and such. I can't come up with something without thinking there is a better option.
Also, my recovery rate is a lot longer when I first start to excercise so I want to go easy for week 1-4
My goal is to be trim and toned. I don't want a lot of mass, but very cut is the goal.
I can eat a lot of meat. One thing I did was decrease my meal size but increase the number of times I'm eating throughout the day and eat slowly. Right now I'm 20 lbs more than I was when I was fit and it's all fat. So one of my goals with the diet was to reduce fat. I've cut down on sugar a lot.
I'm looking for an exercise routine for what to do on certain days from week 1 - 8 and then modify the regiment according to the progress. The problem is that there is too much advice on the interwebz from different websites and such. I can't come up with something without thinking there is a better option.
Also, my recovery rate is a lot longer when I first start to excercise so I want to go easy for week 1-4
Just because you're trying to lose fat, don't assume that you need to focus on cutting down fat as a macronutrient. What did your typical diet look like beforehand?
Focus on cutting down on refined sugars (sounds like you already are). Like Mac already said, it's amazing how many people drink their calories through juice, pop, coffee (cream & sugar), and ALCOHOL. Most people don't even realize how many useless calories there are in what we drink, which don't even fill us up or provide much nutritional value.
As for internet information overload - that's inevitable. Just choose something and stick to it for a while. You'll eventually tweak & change it as you discover what works for you and what doesn't.
Focus on cutting down on refined sugars (sounds like you already are). Like Mac already said, it's amazing how many people drink their calories through juice, pop, coffee (cream & sugar), and ALCOHOL. Most people don't even realize how many useless calories there are in what we drink, which don't even fill us up or provide much nutritional value.
As for internet information overload - that's inevitable. Just choose something and stick to it for a while. You'll eventually tweak & change it as you discover what works for you and what doesn't.
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professor
Well-known member
Send me a pm, i will get a bit of info off you and put together a meal plan.
If you would like a good fat burning workout that will enable you to lose fat and gain lean mass i can give you one as well.
^^^ Good advice here. On the juice thing, do 3/4 water, and 1/4 juice. You still get the taste, with less calories and sugar.
Also load up on plain Greek yogurt. Costco sells it by the tub for cheap. and its damn good with high protein.
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