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Old 12-18-2010, 07:02 AM   #1181 (permalink)
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Default Re: Workout/Staying in Shape Thread

Hi Guys, Seems interesting, I would like to consult you guys on certain things

Overall I would like to loose weight before bulking up, I was at 90kg at a point, Now i'm down to 84kg, My target is 70-75 before bulking up...

Can i use protein completely to substitute carbohydrates?
How much is healthy?(So that no protein poisoning is involved)

For losing fats and gaining muscles, Is 2 cardio a week and 3 gym days enough? (Assuming arms and shoulders On Monday, Chest and back tuesday and legs on friday?)

I feel that my weight loss is starting to plateau, In my first month I lost 6 kg in 3weeks Extremely happy with the results.. but slowly the change is not very visible now..(The weight is bobbing between 83 and 84..) I find that i'm starting to eat more carbs because I get this "feeling that i'm going to pass out" when i go for a 8km run..

So should i just focus on losing weight at first or should I do both weight training and Cardio (Since I need the strength in My legs for rugby and football..)

My diet,

Usually on a gym day I'd eat slightly more protein (one cup of protein shake) and more carbs on a cardio day (half a bowl of rice/ noodles)

I'm averaging about 1.7k calories on a cardio day and 2k on a Gym day..

However I'm starting to feel the effects of "Sugar fluctuations" (I'm not sure what the correct term is) I get hungry ever so often (like evry 4-5 hours) which results in occasional 4 meals a day... Is there a cure for this??

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Old 12-18-2010, 07:16 AM   #1182 (permalink)
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Default Re: Workout/Staying in Shape Thread

Quote:
Originally Posted by bkkcheesepie View Post
Can i use protein completely to substitute carbohydrates?
How much is healthy?(So that no protein poisoning is involved)
absolutely not.

Quote:
For losing fats and gaining muscles, Is 2 cardio a week and 3 gym days enough? (Assuming arms and shoulders On Monday, Chest and back tuesday and legs on friday?)
depends on how hard you go really. intensity, types of exercise etc.

Quote:
I feel that my weight loss is starting to plateau, In my first month I lost 6 kg in 3weeks Extremely happy with the results.. but slowly the change is not very visible now..(The weight is bobbing between 83 and 84..) I find that i'm starting to eat more carbs because I get this "feeling that i'm going to pass out" when i go for a 8km run..

So should i just focus on losing weight at first or should I do both weight training and Cardio (Since I need the strength in My legs for rugby and football..)
focus on one or the other. either cut down or bulk up otherwise you're handicapping yourself. of course this also depends on your goals but doing both means you don't get a full benefit either way.
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Old 12-18-2010, 07:31 AM   #1183 (permalink)
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Default Re: Workout/Staying in Shape Thread

Quote:
Originally Posted by Sticksy View Post
not gaining weight but staying steady although i haven't been at the gym as much as i'd like. cricket has been giving me some niggling injuries which make feeling like going to the gym a bit of a chore. like right now my hands are bruised right up and swollen atm which will take a day or so to come back down but they'll remain bruised for ages, still can't make a proper fist with my right hand due to dislocating a finger a couple of weeks back which means boxing is out (one of my favoured home activties), back is acting up a touch and my shoulder is ruined. getting back to it next week now that i'm completely done with uni for the year.


Kenny - as my goals in the gym are more centred on endurance rather than exercise i tend to do more cardio based activities although i do use cable machines for upper body work and occasionally some other machines. haven't done any bench pressing in ages due to fucking my collarbone up and i can't squat for shit. my form is absolutely awful.

generally do something like

a light warm up on either bike or treadmill.
cable machine - chest press
push ups on a bosu ball
rowing machine
bike machine
cool down on a treadmill

i'l change out the cable machine and push ups for seated rows and lat pulldowns depending on days and whanot.


feeling like an absolute chick at the gym really but with all the injuries and whatnot i'm trying to be able to work for a long time (which works well in my sports) and scale back the bulking/strength training.

______________


what are you trying to work towards? (ie goals and whatnot)
Lose weight/gain muscle is my goal. I know that sort of sounds simple? But that's what I want. Sounds simple, but its not at all.

I joined the gym on Tuesday and so far from memory I've done:

Tuesday

- Treadmill for 10 mins
- Shoulder Press
- Leg press
- Chest
- low/high pulleys
- Back workout
- Squat workout
- Exercise Bike to cool down

Thursday
- rowing exercise
- pretty much the same from tuesday
- whey protein drink during workout/after workout

did the same yesterday and today really, and some other things like just lifting, etc.

i haven't got the names of the cable machines all memorised as of yet, or a set plan, but yeah i've drank whey protein during/after my workout for the past 3 days, is that bad?
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Old 12-18-2010, 11:21 AM   #1184 (permalink)
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Default Re: Workout/Staying in Shape Thread

Quote:
Originally Posted by King Kenny View Post
Lose weight/gain muscle is my goal. I know that sort of sounds simple? But that's what I want. Sounds simple, but its not at all.

I joined the gym on Tuesday and so far from memory I've done:

Tuesday

- Treadmill for 10 mins
- Shoulder Press
- Leg press
- Chest
- low/high pulleys
- Back workout
- Squat workout
- Exercise Bike to cool down

Thursday
- rowing exercise
- pretty much the same from tuesday
- whey protein drink during workout/after workout

did the same yesterday and today really, and some other things like just lifting, etc.

i haven't got the names of the cable machines all memorised as of yet, or a set plan, but yeah i've drank whey protein during/after my workout for the past 3 days, is that bad?
A couple things. First, is that the order of the exercises you're doing? If so, there are definitely some issues with it. Do the big muscles first...meaning doing shoulder presses before you do chest (whether it be bench press or whatever) is a mistake. The shoulders play a role in chest exercises, so what you're doing is tiring them out thus making your chest workout less effective cause you wont be able to handle as much weight. Also leg press before squat i dont like, leg press is more of a finisher type exercise...do squats first.

I think you've maybe got a little too much going on each workout. You'd probably be better off splitting it up (by muscle groups). An error alot of people make is doing too many exercises in one workout. They'll bounce from machine to machine to machine thinking the more exercises they do the better....and not even getting the full benefit from each lift. Rather than doing 6 or 7 different lifts per workout, try just doing 3 or 4 at the most and knock them out the park. Keep it simple. If you try and cram way too much into one workout right off the bat you'll probably get burned out to the point you start dreading going to the gym....and that will be that.

Im currently only doing one lift a day (thats the name of the routine) and loving it. Its an ideal program for me as the workouts are fast, and the program along with your goals is very cut and dry. If the weights didnt go up, you failed! I followed this routine for a few months a couple years ago and i have no idea why i even stopped in the first place. I dont think it would fit your goals though, as its more of a powerlifting type routine.

Last edited by Barry_Darsow : 12-18-2010 at 04:41 PM.
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Old 12-18-2010, 11:56 PM   #1185 (permalink)
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Default Re: Workout/Staying in Shape Thread

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Originally Posted by OldschoolHero View Post
so since this thread is dead....



Hows everyone coping with the Holidays? I know alot of people gain alot of weight, luckily im trying to gain some weight. Still trying to stay away from sweets though...
I am enjoying the extra food. Training is okay - 2 sessions a day. A squat variation + clean variation everyday with some snatches, pressing, and occasional assistance thrown in. I have no reason to cut as of now so the sweets are delicious.
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Old 12-19-2010, 12:47 AM   #1186 (permalink)
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Default Re: Workout/Staying in Shape Thread

Quote:
Originally Posted by Sticksy View Post

depends on how hard you go really. intensity, types of exercise etc.
Arms:
Curls, Reverse And regular, 60 times each. 15-20kg barbells(Depends if either one is being used at the moment)
Triceps extension 60 times (15kg both arms)
Triceps pull down 60 times (27kg~60pounds)
Regular and reverse grip wristcurls 60 times each. 10kg dumbells.

Shoulder
Shrugs 20kg barbell 120 times.
Shoulder presses 10kg 60 times
Something like a wing flap thing 10kg 60 time


Chest.
Bench press 30kg 120 times.
Chest fly 20kg 60 times

Back
Lats pull down 60 times 40kg.
Bent over rows 60 times 10-12kg dumbells or 20kg barbells

Legs
Squats(half and full) 60 times each 20kg barbells
Machine Hamstring stretcher 120 times 40kg (100 pounds)
Calf raises 120 times 20kg barbells or 10-12kg dumbells

Abs
Crunch 60 times.

Normally this is what I do. 3 sets of ten then I'd do the reverse side muscle (E.g Curls to tricep pull down)

Cardio Is usually 6 or 8km run, trying to break 30minutes and 40minutes respectively

The weights i'm using is considered tiring for me... especially when i'm doing the 90th-120th rep.. it always feels that my arms/legs/back is going to break.


In the case of Mine, I'm doing both because rugby season is going to start(2-3 more months).. and i think i need the strength excercises to help me..

So any ideas if i should maintain a 5day cardio to get me to 75 or do my current routine?

Last edited by bkkcheesepie : 12-19-2010 at 12:57 AM. Reason: add a img
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Old 12-19-2010, 12:57 AM   #1187 (permalink)
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Default Re: Workout/Staying in Shape Thread

Break them down into sets. Are you doing 6 sets of 10 reps each?

If you're doing 60 reps straight (why would you do that?), then break them down into sets, increase weights and do like 8 - 12 reps a set.
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Old 12-19-2010, 02:01 AM   #1188 (permalink)
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Default Re: Workout/Staying in Shape Thread

Quote:
Originally Posted by Barry_Darsow View Post
A couple things. First, is that the order of the exercises you're doing? If so, there are definitely some issues with it. Do the big muscles first...meaning doing shoulder presses before you do chest (whether it be bench press or whatever) is a mistake. The shoulders play a role in chest exercises, so what you're doing is tiring them out thus making your chest workout less effective cause you wont be able to handle as much weight. Also leg press before squat i dont like, leg press is more of a finisher type exercise...do squats first.

I think you've maybe got a little too much going on each workout. You'd probably be better off splitting it up (by muscle groups). An error alot of people make is doing too many exercises in one workout. They'll bounce from machine to machine to machine thinking the more exercises they do the better....and not even getting the full benefit from each lift. Rather than doing 6 or 7 different lifts per workout, try just doing 3 or 4 at the most and knock them out the park. Keep it simple. If you try and cram way too much into one workout right off the bat you'll probably get burned out to the point you start dreading going to the gym....and that will be that.

Im currently only doing one lift a day (thats the name of the routine) and loving it. Its an ideal program for me as the workouts are fast, and the program along with your goals is very cut and dry. If the weights didnt go up, you failed! I followed this routine for a few months a couple years ago and i have no idea why i even stopped in the first place. I dont think it would fit your goals though, as its more of a powerlifting type routine.
nah its not in order i did them, was just trying to remember what I did those days, and the ones listed first came into my head first.

so if i were to do a split, would something like this be good?

Monday (ARMS):

(warmup) - rowing exercise
- Shoulder Press (10 x 10 reps of 25-30kgs)
- high/low pulleys (10 x 10 reps of 35-40kgs)
- Arm Press (10 x 10 reps of 30-35kgs)
- deadlift (30-40kgs on bar, 10 x 10 reps)
- bicep curls (if this is the one im thinking of), 10 x 10 reps of 30kgs)
- cardio exercise bike to cool down, burn fat - 10-15 minutes
(i'm a little braindead atm, so i cant think of the other ones I'd use atm)

Tuesday (cardio rest day) - 20-30 mins on exercise bike (i don't have much time on this day, so I use what I have at home, plus will lift weights most likely to)



Wednesday (legs)

(warmup) - Treadmill (10 Minutes)
Leg Press 10 x 10 reps of 45-50kgs
Leg Curl 10 x 10 reps of 40kgs
Calf workout - 10 x 10 reps of 30-40kgs
Squat workout - 10 x 10 reps of 35-40kgs)

(possible repeat of above)

cardio exercise bike 10 minutes to cool down

Thursday (chest)

This is the one I need help with, can someone recommend some exercises?

Friday/Satirday unsure at the moment.

I aim to go to the gym 4-5 days a week, with the days off used for cardio exercise bike + lifting at home.
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Old 12-19-2010, 03:24 AM   #1189 (permalink)
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Default Re: Workout/Staying in Shape Thread

Quote:
Originally Posted by Hohenheim of Light View Post
Break them down into sets. Are you doing 6 sets of 10 reps each?

If you're doing 60 reps straight (why would you do that?), then break them down into sets, increase weights and do like 8 - 12 reps a set.
yeah i do in sets of 10, alternating the muscles every 3 sets. (I.e 3x10 curls to 3x10 triceps pull down) I believe its called super sets?

Oh and can you advise me if i should continue this routine or to do 5 days of cardio instead? I'm hoping to lose extra fats and then rebulk in the future
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Old 12-19-2010, 10:13 AM   #1190 (permalink)
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Default Re: Workout/Staying in Shape Thread

Quote:
Originally Posted by King Kenny View Post
nah its not in order i did them, was just trying to remember what I did those days, and the ones listed first came into my head first.

so if i were to do a split, would something like this be good?

Monday (ARMS):

(warmup) - rowing exercise
- Shoulder Press (10 x 10 reps of 25-30kgs)
- high/low pulleys (10 x 10 reps of 35-40kgs)
- Arm Press (10 x 10 reps of 30-35kgs)
- deadlift (30-40kgs on bar, 10 x 10 reps)
- bicep curls (if this is the one im thinking of), 10 x 10 reps of 30kgs)
- cardio exercise bike to cool down, burn fat - 10-15 minutes
(i'm a little braindead atm, so i cant think of the other ones I'd use atm)

Tuesday (cardio rest day) - 20-30 mins on exercise bike (i don't have much time on this day, so I use what I have at home, plus will lift weights most likely to)



Wednesday (legs)

(warmup) - Treadmill (10 Minutes)
Leg Press 10 x 10 reps of 45-50kgs
Leg Curl 10 x 10 reps of 40kgs
Calf workout - 10 x 10 reps of 30-40kgs
Squat workout - 10 x 10 reps of 35-40kgs)

(possible repeat of above)

cardio exercise bike 10 minutes to cool down

Thursday (chest)

This is the one I need help with, can someone recommend some exercises?

Friday/Satirday unsure at the moment.

I aim to go to the gym 4-5 days a week, with the days off used for cardio exercise bike + lifting at home.
Kenny- when you're writing "10 x 10 reps", do you mean 10 sets of 10 reps on EACH? That looks like a drastic overkill version of German volume training. That is waaaaay too much for that amount of lifts. That workout looks like it would take 2-3 hours. I wouldnt suggest doing more than 2 lifts per workout using 10 X 10. You really dont want your workout going much past an hour. If you want that rep scheme, i would suggest following something like this http://www.bodybuilding.com/fun/luis13.htm You seem like your gunning for alot of volume so maybe that could work for you. Take it easy on the cardio though as this is a tough program and would end up being counterproductive and hurt muscle gains.

If you're doing your own routine, for chest you can get by just sticking to variations of the bench press, whether it be barbell flat/incline...or dumbbell flat/incline. Ive always been predominantly a barbell guy, but you could mix them up. Like maybe do barbell flat/dumbbell incline for a few weeks, and then flip flop it or something. Definitely dont do all 4 of them in one workout! I would suggest doing the barbell exercise first in the order if you do mix them, as ive always found it really awkward feeling going from dumbbell then to barbell. Theres also cable shit you can do as well as flies, but the benching is the meat and potatoes.

By the way, on a side note what you're calling your "Arms" workout, really isnt an arm day. Arm day is more commonly referred to as a triceps/biceps isolating workout...which i definitely wouldnt recommend anyway.

Last edited by Barry_Darsow : 12-19-2010 at 10:20 AM.
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