It seems like I am making that general asumption but what I ment is I have to start getting more serious with my cardio. I figured with a solid weight training program with a lot of varity I can still make size gains. But to cut up how I want I have to eat better and get intense with cardio. When I weight train I never lift over an hour…ususly in the 45 min range. I rest a little more than 45 seconds when I go heavy (4 rep range) or when I do an high intensity w/o.
About the diet I am kinda mixed up on what to do. It is not like I am a fat by all means. I am just over 6 foot tall and weigh 205. I would like to lose around 5lbs of fat and gain 10lbs of muscle. To put on size I know I have to increase my calories but I want to tighten up my stomach area as well. I know there is no suck thing as spot reduction so I realize I will have to get a bit intense with the cardio. I was thinking for diet to not really decrease my calories but to watch the quality of food I am eating health wise. My goal is to get up to 215-220 and be in the 10-12% BF range to be realistic.
understandable. your goal of 10-12 percent bodyfat on a generally healthy diet without decreasing calories substantially is attainable. you wouldnt need to really change your workout much as long as your caloric intake was okay.
Took old thread down sue to homos being typical jealous fags,anyway…i lost about a lil under 10 pounds and picked up some mass instead,started lifting here and there for a month now and on semi-strict diet. No i am not pushing on my arms either for all u haters. Just happy to be gettting back in my old shape and u homos must be fags about it os it,s in the right forum now.
Its cool you made gains…but on pittspeed you get owned when you post a pic like that…BTW if you want a lifting partner me and smokey lift a lot around 8 PM or so on weeknights
I guess I will update not that too many people care. I have dropped down and am bouncing between 260-265. My cloths are all loose and everyone I see keeps asking me if I;m loosing a lot of weight, co workers, family, etc…
I feel like I have more energy and I can’t eat anything near what I used to beable to. I stick to my diet during the week except for one day I;m allowed a junk day, but it never gets out of hand. My Arms are starting to tighten back up, along with my traps and shoulders.
Jenn says you can really see it in my upper body, so now all I have to do is start working on the gut and I’ll be happy. If I can hit 250 by mid June I will have reach my first goal.
Last spring I was at 310lbs so I’m not doing to bad. Its not crash dieting where it will all come back, its actual lifestyle changes that we made to our diet…
Just like I posted ealier in the thread, totally changed our diet, what I eat when I eat and how much I eat. Not hungry anymore, east smaller portions, tons of water. Now All I need to is start adding in regular exercise to kick start this even more.
it really makes a HUGE difference, buy a water bottle and take it everywhere! the first couple weeks of drinking lots of water are hard but eventually youll get to the point where you NEED it. youll want to drink water all the time
bumping this thread back up. im tryin to get back into shape as well. i started lifting weights again at home. anyone know of a good exercise to tone up the upper back/blade area? i only have a simple weight bench with a pulldown function on it.
Pullups are awsome and lat pulldowns are good too. Switch up your grip too, wide grip with your palm facing away and close grip with palms facing towards you. Aslo you can turn around on the bench where you pull the bar behind you head. I always loved dumbell rows to develop you lats to make you look wider and have more of a v-shape. I would say the bar behind the head will hit the upper back great. Also don’t forget about your shoulders, they will play into you uper back. I would go side raises with dumbells along with shoulder presses and front raises. You could also try sitting on an incline bench facing towards the bench. Take a dumbell and let your hand hang cross your body, then lift upwards and back across your body…these are usually done with cables but should work as I described them.
you need a lifting partner, or oyu could print out a calender and every time you w/o write it down…that way it will be in your face how much you are really working out.
as dumb as it sounds, im having a hard time picturing this in my head. not sure why, is more details possible?
im lookin into gettin back into a decent every other day routine, bascially upper body. nothing crazy at first since i havent lifted in i dunno how long. right now i just to curls, bench, and the other day i just started messin with the pull down part. not really doin anything specific. whats a half decent routine i could get into without goin over kill at first?
Day1
Chest
3-4 sets of flat bench
3-4 sets of incline
3-4 sets of decline
3-4 sets of flies
1-2 burnout sets with a light weight
Day2
Back/Bi’s
warm up with a few sets of pullups
3-4 sets of wide grip lat pulldowns (pull to top of your chest…no rocking for momentum)
3-4 sets of close grip lat pull downs (Have palms facing towards you)
3-4 dumbell rows
3-4 sets of curls with a E-Z Curl bar
3-4 sets of curls with dumbells (alternating either hammer or regular, or concentration)
Day 3
Shoulders/Tri’s
3-4 sets of barbell presses military(or dumbell)
3-4 sets of front raises(or exercise on incline bench I described earlier)
3-4 sets of side raises
3-4 sets of tricep extensions
3-4 sets of close grip benchpress (hands 3inches apart) or reverse grip benchpress (turn hands around, these are hard) or skull crushers with an E-Z curl bar
Hope this helps…I try to keep back/bi’s in the middle so I am giving my push muscles a chance to heal.
