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Originally Posted by brazeneye
Now I am not sure what to do about dinner  |
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Originally Posted by brazeneye
Now I am not sure what to do about dinner |
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Originally Posted by Seanp156
Have some chicken, veggies, and maybe brown rice?
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Originally Posted by PWGriffin
she could do without the starchy carbs at dinner...chicken and veggies would be great...maybe some kinda good fat source...
I will be checkin in on this journal fo sho....but only if we see progress pics... from all angles... |
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Originally Posted by Seanp156
I second that.... The entire post... Depends what time she has dinner though... If it's like 5-6pm I think that rice would be ok, if it's like 9-11pm or later, probably not the best idea. I have carbs all the time at night though
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Originally Posted by brazeneye
Yeahhh.. Somehow protein seems to get me. I should probably have another snack now..
Soooo.. I took my measurements, and I feel like a bit like a jigglypuffy. Waist: 32.75" Hips: 39" (I am not sure if this is right, I just measured the around from the widest part of my booty) Calf: 14.75" Thigh: 22" Wrist 6.25" From a body fat calculator, it showed my body fat % as being: 22.6 31.9 pounds of fat 113.1 pounds o lean muscle |
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Originally Posted by brazeneye
From a body fat calculator, it showed my body fat % as being: 22.6
31.9 pounds of fat 113.1 pounds o lean muscle |
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Originally Posted by brazeneye
Eventhough I am not starting my program until January, I figured I would start journaling now so that I can provide myself a good base of where I started/coming from with all my progress that I will be doing in the next couple months (and continiuing on with for the rest of my life
)I am 22 years old, 5'3 1/2 and currently 143 pounds. Location: Calgary, AB, Canada College student currently studying to be a Legal Assistant/Paralegal. I want to be quite fit, and in January, I am starting the SOS program for a Jaw Dropping body fromCathy Savage Fitness. More updates AND pictures, coming soon! |
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Originally Posted by brazeneye
and I feel like a bit like a jigglypuffy.
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Originally Posted by Burner02
Is that like, some sort of Candian animal that the rest of us aren't aware of?
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Originally Posted by fufu
What is your workout routine going to look like?
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Originally Posted by brazeneye
I'll post that when I come back from Xmas holidays.. My current training looks like this until I get it properly figured out:
Monday: Morning: 20 minutes HIIT fasted on the stationary bike Night: Ab Workout: 3 sets - 30 reps Crunches 3 sets - 30 reps Reverse Crunch 2 sets - 15 reps Elbow to Knee Crunch 2 sets - 15 reps Lying Straight Leg Raises 3 sets - 30 reps Crunches with Twist 45 minute Pilates Tape 20 minutes HIIT on the stationary bike ***Get rid of this whole day of working out. WAY too many sets for abs. Put a few sets of abs in after your workout*** Tuesday: Night: 30 minutes steady moderate intensity - stationary bike Leg Workout: 3 sets - 30 reps Squats w. 8 lb weight 3 sets - 30 reps Wide-stance Squats w. 8 lb weight 3 sets - 30 reps Calf Rocking with Dumbbells w. 8 lb weight 3 sets - 30 reps Lying Abduction 3 sets - 30 reps Lying Adduction ***Only need do one exercise of squats. Pick whatever stance you like best, or vary from day to day. Start with the bar, do full range of motion (ROM)*** Arm/Shoulder Workout: (all using 8 lb weight) 3 sets - 20 reps Alternating Dumbbell Biceps Curls 3 sets - 20 reps Dumbbell Hammer Curls 3 sets - 20 reps Dumbbell Chest Press 3 sets - 20 reps Dumbbell Lateral Raises 3 sets - 20 reps Seated Dumbbell Reverse Flys 3 sets - 20 reps Dumbbell Wrist Curls 3 sets - 20 reps (each side) Seated Dumbbell Concentration Curls 3 sets - 20 reps Seated Dumbbell Concentration Curls 3 sets - 20 reps Dumbbell Shoulder Press **WAY too many exercises for biceps AND you need to put the compound sets in front of the isolation exercises: Delts before biceps*** Wednesday: Morning: 20 minutes HIIT fasted on the stationary bike ***WHERE ARE YOUR CHEST AND BACK EXERCISES?????*** |
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Originally Posted by Burner02
Hey!
Didn't you say that you are following a tape or something? Not one to beat around the bushes....that workout is crap. Too much volume, too many exercises for isolated muscle groups... I don't even see any chest/back exercises. You need to target your whole body. Ht the big muscles w/ compound movements 1st. Hit the smaller muscles after. example: Chest then triceps. As Sean stated...WAY too many reps. Bring them down to the 6 - 12 rep range. (i do one warm up set for 15 reps...but then drop down under 10) You are already doing a cardio session in the am..no need to do another 'cardio' session w/ the weights. |
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Originally Posted by Burner02
I posted what my basic workout is in my journal if you want to get an idea.
My rep scheme...I do 'reverse pyramids': I do my heavy work first: low reps, then medium adn then high reps Example: Bench Press: set 1) 315*5 reps set 2) 315*5 reps set 3) 225*8 reps set 4) 135*12 reps That will hit all muscle fibers. I choose reverse pyramids; hit heavy lifts first, so I am stronger at the begining of the execise and keep the intensity up. |
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Originally Posted by Burner02
Merry Christmas, B!
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Originally Posted by Pylon
Looks like you are getting introduced quickly to the benefit of posting your workout plans (or the danger, depending on how you look at it). But Burner is right, you are missing some important stuff and focusing too much on the things you are doing. Dial down the volume a little, up the poundage some. You'll get there a little faster and be stronger for it. Bottom line, though, is you look like you are willing to put in a ton of work, which is a great start.
Good luck! |
). Thanks for the support
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Originally Posted by Pylon
From your comments, it sounds like you are working out at home, right? You can get some great work in with no weights at all doing the right stuff. (I asked for a list from Cowpimp once and it just about killed me.) If you are interested, I can pass them along.
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Originally Posted by Pylon
OK, here is the routine he put together for me once upon a time...
prisoner squats push ups crunches dips reverse hyperextensions burpees (AKA squat thrusts) I did a circuit of 15 reps each three times. Brutal. Prisoner squats are just body weight squats with your hands behind your head. Reverse hypers can be done lying on your stomach on a bench or table, raising your legs. I have a few other goodies tucked away that may be of use. What kind of setup do you have to work with? |
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Originally Posted by brazeneye
I know my workout is garbage, but it's all I know right now. I need to firstly invest in some heavier weights (which is my #1 priority once I get back home from the holidays). And then I will start to re-work my routine so that I am doing lower/heavier reps and targeting all the muscle groups I am missing.
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Originally Posted by Burner02
stick around kid...we'll show you the ropes..
Hiya B! Did you read the training 101 in the training section? |
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Originally Posted by brazeneye
Avoid the malls.
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Originally Posted by brazeneye
I'm just trying to figure out where I can get some inexpensive weight sets
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Originally Posted by DOMS
You can try here.
The first item looks great: 300 lbs free weights, 3 benches, 2 body by Jake ab machines, York 2001 weight machine, $300 for all |
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Originally Posted by Burner02
must be a local store, then.
Hey B_ Is there a local gym you can go to for little monthly membership fee? |
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Originally Posted by brazeneye
I do at the university I go to.. but I am TERRIFIED to use the weights infront of all the buff boys.
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Originally Posted by brazeneye
I do at the university I go to.. but I am TERRIFIED to use the weights infront of all the buff boys.
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Originally Posted by brazeneye
I do at the university I go to.. but I am TERRIFIED to use the weights infront of all the buff boys.
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Originally Posted by Bakerboy
Don't sweat it. There is no need to go to gym if you don't feel comfortable with the environment- going to a gym can be scary when you don't know the place or the equipment very well. Even with just the equipment you have right now there are a lot of things you can do- fun stuff too- like bulgarian squats, step ups, singe legged RDL's, reverse fly's, one arm rows, turkish get ups, hindu pushups, dips between chairs, roll outs, chin ups and pullups (a pullup bar is a great investment- so much you can do with one) and as said before burpess etc. You would be amazed at all the (hard and simple) exercises you can do right at home.
here is list of simple things you could get: Skipping rope Pullup bar a flat bench- to do step ups, bulgarian squats, DB bench press, dips etc. Interchangeable DB's Foam roller Have fun |
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Originally Posted by Burner02
do they have any personal trainers at the university gym?
they could help you figure out the correct use of the gym equipment u can use. Like Py said: Don't let other people deter you from your goals. I'll be honest: when I started back itothe gym...after my friend I lifted with moved...I was kinda feeling like you are. I was weak, out of shape..and thought ALL eyes were on me. Guess what? After that 1st workout...it got easier. Nobody will really pay any attention to you unless you are doing something really impressive...or stupid. (I've fallen into the latter catagory a couple times...but I'll save that one for later) |
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Originally Posted by brazeneye
I really should invest in some sessions with a personal trainer though.. although I like to figure out things on my own and be the source of my own success.
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Originally Posted by naturaltan
Welcome Brazen ... nice to see another Canadian on here.
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Originally Posted by Seanp156
Not that you should use this to the letter, but here's what I used to get started when I first got into things a little over 2 years ago:
Mon: Legs Squats 3 x 8-10 Leg Press 3 x 8-10 Calf Raise 3 x 8-10 SL Deadlifts w/ DB’s 3 x 8-10 Leg Curls 1 x 8-10 Wed: Chest / Shoulders DB bench press 3 x 8-10 Dips 3 x 8-10 Millitary Press 3 x 8-10 Upright rows 2 x 8-10 Close Grip Bench Press 2 x 8-10 Fri: Back Pull Ups: 3 x 6 Deadlift: 3 x 8-10 DB Row: 2 x 8-10 DB Shrugs: 2 x 8-10 Barbell Curls: 2 x 8-10 cardio could be thrown in 2-3 times a week or so. |
. That's how I first began and it was fine. I think a 3 day full body routine would be more difficult for a beginner than that.
(calories to about 1640's) .... I just love the fat
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Originally Posted by fufu
I don't see a need to have the carbs low...a balanaced diet is superior for general health IMO.
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Originally Posted by Pylon
Happy New Year, Braz. Don't worry about being too perfect. Like the man said, 90% of success is just showing up. 30 lbs, huh? What's the target date? I'm looking to drop 50 by July 1. Race you to the end! |
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Originally Posted by brazeneye
Yeah! Finally home.
I am a bit terrified to take pictures and weigh myself tomorrow morning, but I need somewhere to start from! Here is my diet for next week: Breakfast: 1/2 cup egg whites 1/2 cup oats Calories: 242 / Fat: 3g - 11% / Carbs: 30g / Protein: 18g Mid-morning Snack: 1/2 cup non-fat cottage cheese 4 oz green apple Calories: 157 / Fat: 1g - 4% / Carbs: 23 g / Protein: 15h Lunch: 1 can waterpacked wild salmon 2 cups lettuce 3 oz sweet potato Calories: 426 / Fat: 16g - 34% / Carbs: 22g - 21% / Protein: 46g - 45% Mid-afternoon: 1 scoop PVL Whey Gourmet Protein Powder 2 tbls Silk Soy Creamer Calories: 150 / Fat: 4g - 24% / Carbs: 6g - 13% / Protein: 21g - 56% Dinner: 5 oz turkey breast 1 cup broccoli 1 cup green beans 2 tbls fat free ranch dressing Calories: 323 / Fat: 2g - 5% / Carbs: 29g - 34% / Protei: 49g - 61% Evening: 1 scoop PVL Whey Gourmet Protein Powder 2 tbls Silk Soy Creamer Calories: 150 / Fat: 4g - 24 % / Carbs: 6g - 13% / Protein: 21g - 56% Total Calories: 1448 / Fat: 30g - 19% / Carbs: 117g - 29% / Protein: 170g - 48% |
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Originally Posted by Double D
Maybe I am not that bright whenever it comes to diet, but there isnt enough good fat in there. Need to add some almonds or some kind of nut, along with some fish oil. But thats just my opinion. I am not a diet expert, but its what I notice alot of people, including myself do. Ask Ian hes good with this.
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happens to my tummy when I take it in capsule form, so I stick with liquid.
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Originally Posted by fufu
Yuck, I don't think I would be able to do that, EVOO is hard enough.
Macros look solid. I think I just ate your daily caloric intake for dinner though. |
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Originally Posted by brazeneye
Thank god I start cutting tomorrow.
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Originally Posted by Double D
Little bit of pudge here and there, but will be easy to cut it right off. Especially with this place being your guide. This will be easy!
By the way thanks for clearing up the fish oils and the others your are taking, glad to know you are using them. Now lets get this shit done! |
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Originally Posted by Burner02
Hey B!
Happy New Year! Looks like you've got the diet hooked in... Can't wait to see the workouts! |
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Originally Posted by brazeneye
No kidding, let's get'er done
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Originally Posted by Double D
Please no hill billy comments, I hear enough of those around home. Damn rednecks.....
Hope everything works out well for ya. I am on a cut to right now, god is it a bitch eating all this healthy shit.. |
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Originally Posted by Double D
Please no hill billy comments, I hear enough of those around home. Damn rednecks.....
Hope everything works out well for ya. I am on a cut to right now, god is it a bitch eating all this healthy shit.. |
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Originally Posted by brazeneye
I have to now figure out how heavy of a weight I need to use to each exercise
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Originally Posted by fufu
Start with a relatively light load and work on proper form and controlled reps. Then just work your way up and map it out. You really have to pick up and see how the weights feel at this point.
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Originally Posted by brazeneye
And this is what I am thinking for my workout routine:
Monday + Thursday: Legs: Split Squat (2x12) Side Lunge (2x10) Walking Lunge (2x15) Romanian Deadlift (3 sets - 12, 12, 10 reps) Back: EZ-Bar Bent-Over Row (3 sets - 15, 12, 10 reps) Front Pulldown (3 sets - 12, 12, 10 reps) Shoulders: Standing Dumbell Press (3 sets - 15, 12, 10 reps) Straight-Arm Dumbbell Kickback (2x10) Tuesday + Friday: Chest: Dumbell Press (2x10) Dumbell Flye (3 sets - 12, 10, 10) Biceps: Standing EZ-Bar Curl (3 sets - 10, 10, 8 reps) Seated Dumbell Curl (2x10) Triceps: Standing Overhead Dembell Extension (3 sets - 10, 10 , 8 reps) Cable Pressdown (2x10) Abs: Reverse Crunch (3 sets - 20, 15, 10 reps) Straight-leg Twisting Crunch (2x12) CARDIO: Tuesday + Friday: 20 minutes HIIT (stationary bike) Saturday: 45 minutes SS (stationary bike) |
hmmmm ... abs? Gotta hit the gut B.
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Originally Posted by Pylon
How often do you plan to do that? 2x/week?
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I have this mentality that everything is supposed to hurt. But I like the hurt.
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Originally Posted by brazeneye
The Abs? Tuesday and Friday.
I just got through it and I feel like I should be doing more I have this mentality that everything is supposed to hurt. But I like the hurt. |
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Originally Posted by brazeneye
Damn Fatties
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Originally Posted by fufu
Ab work like the stuff you are doing is highly overrated IMO. The isometric stabilzations from squatting properly will work your ab musculature more because of the heavier load + maintaining your body in such a fashion 12302898129x more functional as well. I think you should do some planks + plank variations instead.
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Originally Posted by Burner02
looks like the long arm of the law has stepped in to make his presence known!
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Gotta keep everyone straight.
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Originally Posted by Burner02
I dunno...better to ask someone w/ ab knowledge...
But look at the source...BC is from Texas...he is from the land of everything is bigger and better...which equates to more... |
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Originally Posted by DOMS
This T-Nation article should help.
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Originally Posted by Burner02
hhmm....you ar from Cleveland...live in Texas and are a Steeler fan..you sir...must be REAL popular come game dayon Sunday!
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Originally Posted by brazeneye
Yeah, I am just going to buy 10lb and 12lb dumbells, then move onto working out in a gym. Yesterday 08:26 PM
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Originally Posted by BoneCrusher
I put a heavy bag and a speed bag in the family room ... I'm single now so I can get away with that ... but I absolutly MUST go work out at a gym. If I stay at home I get a case of "around to it" goin on and miss sessions. If I set my schedule to hit the gym I am always there ... I dunno why that is
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Originally Posted by brazeneye
I spend a lot more time working on proper form when I am at home, and I put a lot of care into it. I look forward to working out when it's at home.. but at the gym.. not so much.
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Originally Posted by brazeneye
I think girls are less likely to start a conversation with a guy, than a guy would with a girl.
Many many times, maybe everytime I try and use a machine, someone is right there asking me if I need help using it, or be shown how to use it (even if this person has seen me for many weeks using that machine, effortlessly). |
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Originally Posted by BoneCrusher
What about the women only gyms ... they any good?
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Originally Posted by brazeneye
I don't know of any in my area, but my gym is included in my school fees... But I think once I graduate from university, then I'll look into working out at a woman's gym. My school AND gym is 80% men.
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... alse wise I just go on home.
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Originally Posted by brazeneye
Yeah, this is all easy to me. Just eat right, do the exercises. It's not that complicated.. just do it
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Originally Posted by Double D
Maybe easy for you, but not the rest of america, otherwise we wouldnt be the number one overwight country in the world!!
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Originally Posted by Double D
Also I would never have a single thing to say to anyone in my gym. I have never started a conversation with someone at a gym other than, "are you done there?". Some people may think I am a dick, but whenever I am there its buisness. Now at a bar its a different story, but then again I am probably intoxicated at that point!
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Originally Posted by brazeneye
Yeah, if we don't look at anything but the machines, the screens on the cardio machines, back off.. get your own sandwich.
I really hate being approached at the gym.. I'm already out of my comfort zone, please don't make it any more harder for me |
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Originally Posted by Double D
Exercise is easily enjoyed. Everyone who knows me calls me that big guy who all he does is lift weights. But the diet isnt all that good some of the times. I seem to go on good months like 2-3 months at a time that I seem to do very well. Then have a few bad months, but as far as weights, I am nonstop at that. I always get the tremendous strength gains during my bad months though, so it works out well for me.
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Originally Posted by BoneCrusher
Most guys I know that are serious don't bother women at the gym. We all know you're there for the same reason we are ... and it's not to get a date. But still ... if I get the right look from a woman I can't help it I gotta bust a move somehow but I just can't do it unless we are on the way out at the same time. More respectful, more private ... and safer if I made a mistake.
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Originally Posted by brazeneye
Exactly. We're all there to get something done. Sure it'd be great to make friends/date someone who has similar interests and they visibly making an effort to take care of themselves.. but honestly, take the time to approach me somewhere else.
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Originally Posted by brazeneye
But it's probably in those bad months that you claim back some of your sanity, because you're not watching what you eat so much.
Eating clean has been so easy for me, because I've eating this way, or at least try to, for a couple years, but haven't had the exercise and diet meet up at the same time. |
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Originally Posted by Double D
A few years back whenever I went to a gym (instead of my garage), I was always approached by this older woman. Now keep this in mind, I was always into older woman, dont ask me why, but there was something about them. And especially this one, she was oh so sweet and very attractive. But the fact she always wanted to talk in the gym was a major turn off. We went out for drinks now and then, but after a while I simply had to switch gyms. The bottom line is I am there to get something accomplished and dont bother me, same goes for me with softball. I play softball on a amatuer/pro level and I hate whenever we have some women come to the game who are just trying to show their ass. They like to wear nice little skirts, which yes its nice, but they think they have to try and be the center of attnetion and some of the guys dont keep their mind on whats goin on. Our sponsors have came to many games and they dont appreciate it either. Our sponsors being easton and a few trump sponsors (these are big sponsors for softball). We lost our Easton sponsor, I think it had to do with an altercation they had with these women and the guy who was there to watch on. They never said anything about it, other than they were distasteful. Ok I rattled on for to long, sorry.
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I think the world can do without some peacocks, not I am not just talking about men.
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Originally Posted |