Getting into shape.

[Dontrike Senior Member Find all posts View Profile Close Dontrike]

If your goal is still weight loss your diet is completely wrong in my view on nutrition. You're eating mostly carbohydrates. I would focus on protein, fat and carbs mostly in the form of vegetables and a little fruit. Try switching the breakfast for a few eggs and some fruit, and the sandwich for some meat and a salad. That would be my advice. But there are so many different opinions about nutrition.

The cereal is some of that Go Lean Crunch from Kashi, which has plenty of protein in it. I was able to get everyone to start eating 100% wheat bread or better bread. Is one bowl of cereal and two pieces of bread a day really all that harmful?

After that there just isn't a lot of choices for me and I lost my job so I can't be choosy.

[jdavid1990 Banned Find all posts View Profile Close jdavid1990]

Any is appreciated.

Go over to the thread about life collapsed and being an addict i have wrote 2 large replies which should help u massively..

[fmylife Senior Member Find all posts View Profile Close fmylife]

The cereal is some of that Go Lean Crunch from Kashi, which has plenty of protein in it. I was able to get everyone to start eating 100% wheat bread or better bread. Is one bowl of cereal and two pieces of bread a day really all that harmful?

After that there just isn't a lot of choices for me and I lost my job so I can't be choosy.

You need more protein in your diet and more fat. No need to cut out more carbs, doesn't sound like you are really consuming all that much (of anything really).

[jdavid1990 Banned Find all posts View Profile Close jdavid1990]

You need more protein in your diet and more fat. No need to cut out more carbs, doesn't sound like you are really consuming all that much (of anything really).

My replies in life collapsed thread explains all about diet and exercise in depth

[jdavid1990 Banned Find all posts View Profile Close jdavid1990]

Firstly a low carb diet is a rubbish idea. Its only good for short term periods to lose that last crucial body fat for example, body ubilding competitions. At some stage your going to eat again properly or have a binge of carbs and fats and it will most likely pile back on heavier than you where before. Also when you cut out fats totally from your diet your body stops releasing leptin which breaks down fat molecules. Also when you have low carb diet you also have low muscle glycogen meaning if you exercise your intensity wont be as high. (we will go into the value of intensity later) The drop in energy sources eventually leads too impaired cognitive function as your body goes on what i can describe as auto-pilot. Your depression and mental unstability will increase making it even more difficult for you too stay clear and positive minded an at this stage you need your mental clarity. So to sum up a low carb diet not only slows your progress, (ill explain later in detail how) weakens your body and weaken your mind it also sets your self up for a body fat relapse if you slip off an have a few beers then have a couple chow meins, lol.

Now, too carbohydrates in more detail. When you wake up and after you exercise your insulin sensitivity is at its highest. Meaning that the food broken down into glucose is used in refueling your muscle glycogen rather than it being stored on your lower belly and love handles. This is crucial as you need to load up on the carbs your body needs at the right time. Potatoes, pasta, rice and bread. If you can avoid white carbs go for brown rice ect.. I dont but its the best... When its your last meal of the day before bed time. Dont eat any carbs, after the training system i will devise for you, you are going to be hungry! And i cant sleep when i'm hungry! Best bet is too scramble up 6 eggs for yourself. High protein, no carbs. Add some milk too your egg mixture enlarging the outcome even more making you even more full and more settled to sleep. Also a little tip eat a kiwi before bed it will help your mind connect too deep REM sleep crucial for rest and recovery much easier.

So get your carbs at the right time!

Now more about intensity - (cardiovascular fitness first)
There are two types of cardio, HIIT - (High intensity interval training) LISS - (Low intensity stead state cardio)

LISS - It wastes so much time pondering on a bloody treadmill boring the hell out of people. People do hours of it and wonder why they don't get into the elite or advanced bracket of athleticism. LISS only burns calories of the food you eat that day.

HIIT - However creates and after burn in your muscles made by repairing muscle fibers, depleting the oxygen debt and removing waste products. When come bined with high intensity muscle traumatizing weights and high testosterone off certain exercises, (We will go into that in detail later) You can burn around 50 calories an hour! Or/and increase your base metabolism rate by 20-30% and you could just be sitting down! Now at my level of muscle repair, exercise done and and muscle amount i like to think i'm at least 70! 24 hours a day, just guesstimating that's around 1500 calories from after burn! A day! (Take into consideration my legs are destroyed from squats my abbs from a core session and my chest from a bench session and the last two days i've done a 3 mile run up and down sand dunes/hills) My recovery rate is massive!

Now to weights - You need to increase your testosterone levels naturally which will sky rocket muscle gains and positive weight loss. (body fat). Increasing testosterone levels naturally? In this order... Squats, Deadlifts, Bench press, (The 3 core lifts) - SQUATS IS BY FARRRR THE MOST BENEFICIAL TO INCREASED TESTOSTERONE! You also want too hit your outer lats and upper back. Pull-ups and one arm rows. (Forget bicep curls these exercises put much more weight and stress on biceps meaning you'll get much more muscle and power in your bicep than curling a bloody dumbell) I done pull ups and one arm rows not doing curls for 3 months and i went from curling 30kg'sx8 to 40kgsx6! You also need to do shoulders sometimes, repetitive bench press and no shoulders can negatively affect your rotator cuff. Also train triceps, crucial if you want a powerful jab punch. Best exercise for triceps are skull crushers.

When you get further along and need advice in certain routines and exercise techniques to maximize performance such as drop sets, eccentric contraction and negative/forced reps talk to me and we'll go through it but for now just go for basic 6-8 reps for strength and size.

Now i cannot stress this enough, YOU OVER TRAIN, YOU LOSE THE GAIN!

[jdavid1990 Banned Find all posts View Profile Close jdavid1990]

These are simple rules i live by and it works for me. Well now i cycle my exercises from squats to deadlifts and chest to shoulders i cycle them to keep the body guessing but for beginners stick to these rules.

-Never train chest and shoulders without at least 4 days rest in between (not including the training day) (sometimes more)
- Never train deadlifts and squats without at least 5 days rest in between (you may need more sometimes i have been out a week)
- More basically wait until your area of pain has totally left, THEN WAIT ONE MORE DAY! (Pain gone shows inflammation decrease but still maybe some micro tears in myofilaments!) Chest and shoulders still stress the shoulder. Squats and deadlifts still stress the lower back. Over train you will cause injury and actually weaken your muscles. Also don't train triceps before chest it will only weaken your workout potential.

Now how to train perfectly so you don't over train (This is another thing perfect about HIIT, it doesnt break down muscle fibers like LIIS, quite the opposite.

Start off the week (Monday) with a testosterone booster making the gains and benefits of your later exercises magnified. (protein shake 1 hour before the gym, 1 after) Also its great to have immensely strong legs and back! Squats or deadlifts.

Tuesday - let your body properly adjust and be warned your legs will be in agony. Do a interval training session. At the start of the week do bag work. Punch bag. Start off with 1 minute rounds with 1 minute rests for 3 rounds. (5-10 minutes of actual exercise done during intervals not including rest is peak) (Also 30 second exercise 1 minute rest is peak but its intensity is dangerous for a beginner so go 1-1 an take it little steadier and only do 3 rounds) Doing bag at the start of the week uses your shoulders, don't do this again until chest/shoulders day (fridays)

Wednesday hit upper back and indirectly biceps by the exercises your doing.
One week do pullups/latpulldowns. If you cant do pullups just jump up and slowly lower yourself down this eccentric contraction is actually more impacting on growth than concentric contraction. You will get there. If not add a narrow grip bar on your lat pull down machine if you can. This will do your lats massively. The other week do 1 arm rows and do seated row and other upper back exercises. Try stick around 8 sets no more than 12 on your muscle group. And also dont spend more than an ahour in the gym keep it intense and hard and in 40-60 minutes, LEAVE! Why? Your body starts to release cortisol which is catabolic, meaning it breaks muscle down. Cortisol is also released by stress.

Thursday do some steady state cardio (sometimes its good to have rest days, not stop but tick over and also it helps repair muscles by having constant blood flow and not causing anymore damage) I dont do it i have Jui jitsu on thursday and after squats on a monday i go to karate. Do 20 minutes cross trainer, wrist curls and calf raises (Your only as strong as your weakest link) and then do 20 on the bike an go home. Break a sweat but take it easy your not trying to burn out.

Friday - Chest or shoulders day. (For best results especially in advanced level cycle from dumb bell sessions for 2-4 weeks too barbell)

Saturday, now your legs are healing nicely hit a 2 mile steady jog then for another 2 mile do lamp post running. (Sprint one lamp post, walk the next)

Sunday if you want rest but i would do a rowing interval and a core session. Not everyone trains core but when you get the fat gone and you finally get a rippling six pack do you want little tiny girl abbs? Not loads of situps where your back touches the floor and comes up 90 degrees taking tension off the movement work on muscle contraction and muscle tension rather than reps.

This is as far as i'm going. A good detailed outlay on diet and exercise, when and how to eat when and how to train! Oh make sure you get 1g of protein per pound of body weight! If you have any questions on perfecting exercises, or anything else you would like me to go into detail with i'm here to help and ill most likely be able to provide you with a in depth, accurate and factual answer. With nutrition and exercise that is.

[jdavid1990 Banned Find all posts View Profile Close jdavid1990]

Ill just post it here..

[MikeShlort Senior Member Find all posts View Profile Close MikeShlort]

I train shoulders on wednesay, arms on friday, chest saturday, back monday, and legs tuesday.
Is this a good routine?

[jdavid1990 Banned Find all posts View Profile Close jdavid1990]

When you say back do you incorporate your lower back? I.E Deadlifts... And during legs do you do squats ? If so your over training your lower back! NEED A WEEK INBETWEEN. Then again i do very intense... warm up on 100kg squats work up too about 180 area x 5 then warm down. I need my rest... same with deads but work up to about 230 x 3. Big rest big food. Arms on friday, does that include tri's? Then doin chest next day which uses triceps.... weakening your bench and over training triceps... Cut out bicep curls... one arm rows and pullups put so much more pressure on ur bicep and it becomes stronger an bigger much quicker. Two days in between shoulders and chest isnt enough... all depends if your looking for optimul power... if so big intensity, low time, big recovery.

[MikeShlort Senior Member Find all posts View Profile Close MikeShlort]

When you say back do you incorporate your lower back? I.E Deadlifts... And during legs do you do squats ? If so your over training your lower back! NEED A WEEK INBETWEEN. Then again i do very intense... warm up on 100kg squats work up too about 180 area x 5 then warm down. I need my rest... same with deads but work up to about 230 x 3. Big rest big food. Arms on friday, does that include tri's? Then doin chest next day which uses triceps.... weakening your bench and over training triceps... Cut out bicep curls... one arm rows and pullups put so much more pressure on ur bicep and it becomes stronger an bigger much quicker. Two days in between shoulders and chest isnt enough... all depends if your looking for optimul power... if so big intensity, low time, big recovery.

Ya I do deadlifts on my back day on monday then squats on tuesday. I also warm up each day with squats, except for leg day. Or if I'm sore as fuck and it will take away from my lift power.

Ya, I work triceps on arm days.

I got my routine online, some black body builder named Joel something, he's pretty famous for body building.

I'm working out to have a good body, but also for strength. I was thinking I could keep up this routine for another 3 months to gain about 10-15lbs lean mass, then switch it up and focus more on a functional strength routine? What do you suggest.

[Dontrike Senior Member Find all posts View Profile Close Dontrike]

Wow JDavid that is a lot of information, maybe a little too much because at least half of that went right over my head. The routines, some of the muscle names, the exercises, and a lot of it I don't get.

[Growler Senior Member Find all posts View Profile Close Growler]

Ya I do deadlifts on my back day on monday then squats on tuesday. I also warm up each day with squats, except for leg day. Or if I'm sore as fuck and it will take away from my lift power.

Ya, I work triceps on arm days.

I got my routine online, some black body builder named Joel something, he's pretty famous for body building.

I'm working out to have a good body, but also for strength. I was thinking I could keep up this routine for another 3 months to gain about 10-15lbs lean mass, then switch it up and focus more on a functional strength routine? What do you suggest.

What's not functional about squats and deadlifts?

[Dontrike Senior Member Find all posts View Profile Close Dontrike]

Today was really tough. I got tired only half way through cycling, but I just pushed through it and finished a few minutes faster than I did Saturday. Added a set to all barbell exercises. Today was definitely a tough one.

I was pretty sore from two days ago and it is sort of frustrating that I am not recovering as fast as I should.

• Cycling:
  
  • 0:59:00 || 13.6 mi (+381 pts)
  
  
• Barbell Bench Press:
  
  • 71.2 lb x 20 reps (+56 pts)
  • 71.2 lb x 15 reps (+53 pts)
  • 71.2 lb x 10 reps (+50 pts)
  • 71.2 lb x 5 reps (+43 pts)
  • Time to add a set.
  
  
• Crunch:
  
  • 75 reps (+37 pts)
  
  
• Barbell Squat:
  
  • 71.2 lb x 20 reps (+56 pts)
  • 71.2 lb x 15 reps (+53 pts)
  • 71.2 lb x 10 reps (+50 pts)
  • 71.2 lb x 5 reps (+43 pts)
  • Set added.
  
  
• Barbell Curl:
  
  • 71.2 lb x 15 reps (+20 pts)
  • 71.2 lb x 10 reps (+19 pts)
  • 71.2 lb x 5 reps (+16 pts)
  • Set added.
  
  
• Bicycle (abs):
  
  • 25 reps (+10 pts)
  
  
• Dumbbell Bench Press:
  
  • 20 lb x 17 reps (+44 pts)
  • 20 lb x 12 reps (+42 pts)
  • 20 lb x 7 reps (+38 pts)
  
  
• Dumbbell Bicep Curl:
  
  • 20 lb x 17 reps (+29 pts)
  • 20 lb x 12 reps (+27 pts)
  • 20 lb x 7 reps (+25 pts)
  
  
• Dumbbell Lunges:
  
  • 20 lb x 12 reps (+66 pts)
  • 20 lb x 7 reps (+60 pts)
  
  

[pterodactyl Senior Member Find all posts View Profile Close pterodactyl]

Man dont be frustrated. You are doing a full body workout every time with this routine and only resting for like one day in between. You will stay sore that way.

[Dontrike Senior Member Find all posts View Profile Close Dontrike]

I guess you are right. I should probably do every other day as it seemed to work for me before, but I am trying to make sure I can bike as far as possible without needing to stop. The last bike trip took me 12 hours, albeit the route was awful and that is counting breaks plus one of the breaks on my bike breaking, but it worst it should only take me 8 - 10 hours.