Getting into shape.

[dmallsick Banned Find all posts View Profile Close dmallsick]

And while you're at it try reading this thread from the beginning. Here we have a young man that has worked hard and positive encouragement might be better. And let go of that "in your experience" line. You're still a kid!

I have gotten lean. Have you? Most people will NEVER experience that. This guy wants to get in shape, I just don't understand the 220 goal, that's not a good shape is what I'm saying, unless of course he uses some "creatine" (nothing wrong with that in my opinion, although depends on where he lives).

[namsokiek Banned Find all posts View Profile Close namsokiek]

I have gotten lean. Have you? Most people will NEVER experience that. This guy wants to get in shape, I just don't understand the 220 goal, that's not a good shape is what I'm saying, unless of course he uses some "creatine" (nothing wrong with that in my opinion, although depends on where he lives).

dmallsick, you don't know dontrike, you don't know his body type, and from your posts on this thread, you don't know much about the complexity of fitness. If you would like to continue this debate, start your own thread or PM me.

If you continue to hijack this thread by replying here, you're going to have a 2 week Namso-siesta.

[akaTrex Senior Member Member of the Month Jan 2016 Find all posts View Profile Close akaTrex]

Dontrike,

What you are doing to CHANGE is to be Commended.

A couple of idea's for you.

1. Check into Bill Phillips "Body for Life" program. Bill Phillips was the FOUNDER and CEO of EAS Fitness Supplements. He also started the "Body for Life" program after his book. Mr. Phillips appeared on countless TV shows regarding the Body for Life Challenge!

http://www.youtube.com/watch?v=-LN75JU2GjA

Also check out his brother! Shaun Phillips.


2. Lee Labrada's Website. Goggle "Lee Labrada at 50" when he posed for Ironman Magizine! Fantastic Training, Diet information etc.

Browse Videos training Videos on Labrada TV Browse Videos nutrition Videos on Labrada TV

I have an autographed photo below from the man that I keep in my home gym for motivation.

Lee Labrada @ 50.jpg


I used much of the information from the above two sites to achieve my goals.

Honestly the Body for Life challenge was TOUGH but well worth the results.

I am in my middle years and lift 3 days a week, HITT 3 days a week and perform 400+ Hanging Leg Lifts and Ab crunches every other day. I have the Ab's to prove it.

[namsokiek Banned Find all posts View Profile Close namsokiek]

The health benefits I knew of, but I meant general life changes. I think I may be trying to make myself believe that my weight is my only problem and it won't fix things that have no connection to it.

Dontrike,

Success breeds confidence, self assurance, and more success. You have set for yourself an extremely challenging yet obtainable goal. This goal requires you to make significant lifestyle changes and your continuous attention. When you succeed, you will KNOW that you have the ability to accomplish large goals, overcome significant challenges, and work through frustrations and obstacles. Awareness of your abilities will lead you to solutions for other problems in your life. In effect, the personal growth that occurs during your physical transformation can fix other things in your life.

If you can succeed at this fantastic goal, you can do anything.

The most effective way to achieve a big goal is to break it up into a series of smaller goals. Achieving a smaller goal works in a manner similar to achieving your big goal. Each small goal will also motivate you to continue on to the subsequent small goal. In turn, these smaller goals act as milestones which lead you to your big goal. Careful study of your end-state will help you craft intermediate goals that will help you achieve your final goal.

Not knowing your specific circumstance or your past efforts I would guess a starting plan of actions and milestones (POAM) could look something like this:

Ultimate Goal: reach 220 lbs at 9% bodyfat

1st Milestone: Minimum Physical Activity - 2 months
- Cumulative of 30 min moderate cardio 5x a week
- 30 min of resistance exercise 3x a week
- 3 hrs of fun physical activity on the weekend

2nd Milestone: Physical Activity and Eating Habits - 2 months
- Increase cardio to 1 hr 5x a week, increase resistance exercise 4x a week,
- Park in the furthest parking space where ever I go, take stairs vice elevator/escalator
- Begin to follow an eating regiment that will align your intake of calories with your goal.

ETC.

So the first milestone is reached when you've accomplished the actions for 2 months. As you can see, your milestones are not weight specific, they target the contributors to your weight. Your weight is the outcome of your lifestyle, so your milestones should be goals that will help you construct a lifestyle that will help you maintain that weight.

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

Well, can't say I saw that many posts coming from me saying I used to be "fit". Looks like I have a lot of information to look at.

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

Did some walking yesterday for an appointment, which caused me to not do much else, thanks construction and bus schedules.

Walking
00:10:00 | 0.7 mi
00:12:00 | 0.9 mi
00:12:00 | 0.9 mi
00:10:00 | 0.7 mi

You need to get out more. Go take a look in the streets and observe how many incredibly hot women are hanging off the arms of average-looking dudes. The way you look means 0 to a woman, if you have other aspects about you that attract them.

I could be one of those average guys! Now I must strive to be the most average person I can while being average at it. (Joking of course)

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

Only thing I did today was some walking to the bus, so about 1.4 miles, nothing else was done as I did some other things.

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

good stuff! keep it up

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

Again some walking to and from the bus with the same 1.4 miles.

[Padawan787 Moderator ReservePEGym Hero Find all posts View Profile Close Padawan787]

You've probably already posted this in the thread, so sorry for asking.

But have you been working on your diet as well as doing exercise?

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

As much as possible. I have been eating more fruit, rice, vegetables, eggs, and chicken. Of course there still are those days where I only seem to eat a lot of spaghetti or whatever other pasta dish I make, but it is definitely better than it used to be.

[Padawan787 Moderator ReservePEGym Hero Find all posts View Profile Close Padawan787]

Great Are you tracking calories? Trying to eat at a caloric deficit?

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

I am not tracking, haven't been really a fan of doing that, just trying to only eat when hungry and eat something appropriate.

[Padawan787 Moderator ReservePEGym Hero Find all posts View Profile Close Padawan787]

Ok, sounds good

If you're ever looking to change things up I'd recommend looking into a ketogenic or paleo diet!

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

Workout done for today. I started the push ups, but a low count as I am horrible at them and this way I can get used to them easier. I could definitely feel the burn with the crunches, and everything else for that matter, but probably because I haven't done a workout in a week. Farmer's walks will happen less and less, we had snow yesterday, but I will if the temperature goes back up, which it is supposed to next week.

Bent Over Barbell Row
67 lb || 12 reps
67 lb || 7 reps

Crunch
100 reps
55 reps

Push-Up
5 reps

Barbell Squat
67 lb || 12 reps
67 lb || 7 reps

Barbell Curl
67 lb || 12 reps
67 lb || 7 reps