Summer is coming and it's time to get back in shape!!

Post up your methods/products with weight training. I'm happy with being 210lbs at 6'3" but it's not a real great 210 and I'm totally outta shape. Been playing basketball and softball a lot the past month or so and have cut the gut but it's time to rebuild. Let me here what you guys have success with.

First thing to dial in is diet. Very important to eat a big breakfast. At this point, I'm not supplimenting with protein, only a multi-vit.

 

Typical breakfast for me is:

Rye or bagel sandwich with two eggs, two large slices of cheese, 4 slices of low-sodium ham and usually whole leaf spinach

Yogurt, greek or otherwise

One bannana and one apple

 

Snack:

granola bars, cottage cheese w/ lots of ground pepper, another yogurt, more fruit

 

Lunch:

The other half of dinner

 

Dinner:

 

Any kind of meat w/ lots of veggies

 

 

Now my gym routine has changed recently. I used to go in doing a full body workout (lots of isolation type free-weight moves), then the following day hit whatever wasn't sore. Worked great for staying lean but no mass gained and strength hit a plateau.

 

I'm on a goal to build mass, lookin for 10-15lbs to add to my currently lean ass 158-160 frame. Major hitch is the blown S1-L5 disk :gr_banghead:

 

4-5 sets of every lift with the first set 12-14 rep warmup, the rest 6-7 rep max

Lots of core lifts, less isolation type lifts, more stretching!

 

Incline/flat barbell bench

Rows

Lat pulls

Inclinded/flat dumbell flys

Military barbell press

Barbell bi's and tri's

 

Squats, squats and more squats (stimulates other muscle growth from release of test)

Dumbell lunges

Leg press

Ham curls/Leg ext

Lateral & vert calf press

 

Warm up is the 10mi round trip on my bike to and from the gym.

That's me for the next duration!

Im trying to loose weight. Just started running two weeks ago. The first time I went a mile and practically puked, sore as hell and could hardly walk the next day. Actually went out and invested in new "running" shoes. Im up to 3.5 miles a morning now and feel great. On Saturdays I'm on the mountain bike putting 10-12 miles a ride in. Dropped 10lbs so far. Prolly be more if I ate better and suck down so many brews.

Oh man, what a topic. I'm doing.my max speed of 1.7mph on the tread mill as we speak... Lol

 

 

Diet is key

Beer and a pack of cigs

Beer and a pack of cigs

 

LOL, Thats how I got fat!

First thing to dial in is diet. Very important to eat a big breakfast. At this point, I'm not supplimenting with protein, only a multi-vit.

 

Typical breakfast for me is:

Rye or bagel sandwich with two eggs, two large slices of cheese, 4 slices of low-sodium ham and usually whole leaf spinach

Yogurt, greek or otherwise

One bannana and one apple

 

Snack:

granola bars, cottage cheese w/ lots of ground pepper, another yogurt, more fruit

 

Lunch:

The other half of dinner

 

Dinner:

 

Any kind of meat w/ lots of veggies

 

 

Now my gym routine has changed recently. I used to go in doing a full body workout (lots of isolation type free-weight moves), then the following day hit whatever wasn't sore. Worked great for staying lean but no mass gained and strength hit a plateau.

 

I'm on a goal to build mass, lookin for 10-15lbs to add to my currently lean ass 158-160 frame. Major hitch is the blown S1-L5 disk :gr_banghead:

 

4-5 sets of every lift with the first set 12-14 rep warmup, the rest 6-7 rep max

Lots of core lifts, less isolation type lifts, more stretching!

 

Incline/flat barbell bench

Rows

Lat pulls

Inclinded/flat dumbell flys

Military barbell press

Barbell bi's and tri's

 

Squats, squats and more squats (stimulates other muscle growth from release of test)

Dumbell lunges

Leg press

Ham curls/Leg ext

Lateral & vert calf press

 

Warm up is the 10mi round trip on my bike to and from the gym.

That's me for the next duration!

 

 

Dude if you want that much size you need to be putting down some serious protein shakes. And eat more! Heavier weight, less reps. Steriods works too, I was 170 junior year and graduated just over 200. 30 lbs in a year, brick shit house.

Cigarrettes (appetite suppressant), tylenol, minimum sleep, 12 hr shifts... seem to be working at moment.. lost nearly 10lbs in 3 weeks

Dude if you want that much size you need to be putting down some serious protein shakes. And eat more! Heavier weight, less reps. Steriods works too, I was 170 junior year and graduated just over 200. 30 lbs in a year, brick shit house.

 

It's hard to get there but you're right, I need to add the shakes again. I used to but ran out and haven't had the time to get back into training hard until now. I've been all natural this far but it's been tempting to go the artificial route seeing the gains. I eat enough for three people and it ain't nothin processed or pre-made. I cook every night!

Back in college our baseball trainer always told the smaller guys to down a lot of protein right before bed just do it with a good work out routine otherwise you'll be gaining weight alright but you'll be in my shoes.

 

I have a trainer coming to my office on Monday to set me on a supplement routine. I will start a new thread that logs my progress (my body build thread, LOL)

There is an excellent place on bodybuilding.com that lets you log and keep track of everything. Very simple to use and check. It graphs everything out so you can see over a long period of time.

the trick to droping weight fast is lots of sex!! 2 or 3 times a week, 7to10 minutes a pop!! and it might even work better with a partner'' im looking into testing that method as we speek!!lol

Man am I glad this topic came up!

 

 

I am far from being in shape, but have made steps to go in the right direction. After smoking a pack+ of cigs/day I quit, Cold Turkey! It's been 2.5 months and I'm going strong. Got a gym membership, started walking/jogging. Bought a Mountain bike. I just need to get a decent diet down, and stick to it!

Hahahahaha!!!!!!!!!!! Nice Brent!

I'm a little bit of a fitness nut. Have been weight training on-off for 5 years. At age 21...was 6'3" at 155 lbs. Now I'm still 6'3" but I just recently completed a winter "bulk" and ended at 213 lbs (26 years old now)...yes,natty.

 

Anyways...I do a bit of a bodybuilding split. I lift 5 days per week. I follow Layne Norton's PHAT routine with some of my own variations (on one of the leg days I incorporate moves from the vertical jump bible).

 

I also follow Layne Norton's "contest" cutting dieting for the summer months. I'm looking to go from 213 lbs. at around 14% body fat down to ~190 lbs. at around 9% body fat this summer. Last summer I successfully cut from my 208 lb. winter weight down to 191 lbs. at 10% body fat. Looking to do a little better this summer.

 

If anyone cares to look up Layne's routine/diet...http://www.simplyshredded.com - search Layne Norton.

 

Also, nuckin, you're on the right track. Remember if you want to grow, you've got to eat a surplus of calories (and not shit calories either).

Beer and a pack of cigs

Thats something like my diet.. Except I dont drink...

My usual day is no breakfast, lunch around 1pm (Either 2 pb&j or 2 tuna fish/mayo/relish sammiches)

Dinner around 10 or 11 consists of whatever is in the fridge... Tonight it was 2 French Bread pizza... Alot of times Ill eat a big bowl or 2 of frosted flakes..

 

but im a 5'10" 220lbs smoker...

Well in the past week or so I've been mindful not necessarily of what I'm eating but more so as in how MUCH I'm eating. I sit down to eat with the intent to not feel hungry not eat until I'm full and or ready to pass out asleep. Let me tell you it has made a difference, not only gut wise, but it also helps the pocketbook! My single cheeseburger meal costs a lot less than 2 doubles king sized :thumb:

portion size has been the biggest problem wiht many people including myself... I CAN cook.....

best way to get in shape is to ride... now i just need a place to ride on weekends and people to ride with

portion size has been the biggest problem wiht many people including myself... I CAN cook.....

 

I've found if I do the cooking, I barely eat at all cause when I cook it's a BBQ and I think I'm cookin for the whole damn neighborhood! :icon_lol:

 

best way to get in shape is to ride... now i just need a place to ride on weekends and people to ride with

 

You got someone to ride with sucka, just no place to go!!

1 gram of protien, 2 grams of carbs per pound of body weight per day spread out evenly over the course of the day at approximately every 3 hours. don't over train. smaller muscles 6-7 sets and larger muscles 9-12 sets. chronic fatique is a good sign of over training. I used to eat like this approx. 3k calories a day along with creatine, glutamine, protien shakes, testosterone boosters and antiestrogen. works well. some cardio of your choice is good for the heart and lungs.

 

unfortunately, a physical ailment barely allows me to ride, let alone lift weights anymore. I'm jealous of you guys that can still hit the weights! I suppose I could run, but that's jsut a lot of work.

Broke my wrist 6 months ago, took the opportunity of being off work to sign up at the gym. Started off just doing cardio(treadmill etc). As my wrist began healing after surgery, have moved on to weights. Have adjusted my diet down to 2000-2500 cals a day. Still need to eat better quality of food, but at least im not consuming 5000 calories at night anymore. Signed on for Personal trainer sessions, been using pilates and yoga to strengthen core, up to 1 hour on treadmilll or elliptical for cardio...when I first started couldnt even do 20 minutes...

 

So in 5 months since ive been keeping track, went from 267 to 239(28lbs), 37.5% to 32% (5.5%)bodyfat, lost 3 inches along my waist, hips, and chest, gained 1.25-1.5 inches around arms and thighs. I am pretty proud of myself!

 

Not too bad for a 37 year old beer drinking and cigarette smoker....Well I gave up cigarettes last year, its been 1 year this april, and gave up daily beer drinking, that part really sucks. But I made a commitment to be in the besty shape possible by 40 years old.

When Im deployed which is every 4 months or so for about 4 months at a time, I do some serious diet and working out. I lift weights at night and crossfit in the afternoon. I get down to about high 180 low 190 at about 11 to 13% body fat. When im home I tend to just lift and my diet is garbage LOL! I weigh in at 211ish on a normal day. I would love to crossfit here in the states but it is like a 100 bucks a month now at our local CF gym!!!! F that when I have a sweet ass free gym on base. My main supplements are a pre workout (craze by ds sports) Protein, bcaa's, fish oil and a one a day multi vitamin. I would say the best thing is to stay consistent with working out. Even if you only have 20min make it count and you will feel way better on a daily basis.

I've found if I do the cooking, I barely eat at all cause when I cook it's a BBQ and I think I'm cookin for the whole damn neighborhood! :icon_lol:

 

 

 

You got someone to ride with sucka, just no place to go!!

 

i know just need the place to ride now haha need to go to finger lakes, its not too far