Quote (Polair @ Mar 14 2015 05:32am)
Hi there, I know weekend just kicked in so I expect you to help me in a distant future. Im 5,7(yea.) / 140 pounds and id like to consult you on how to go about getting a bit leaner and slowly gain some mass with a workout plan and a diet pattern, as im fairly ignorant in the field of fitness and im unsure if what I want is feasible. I'm interested in strength on par with balance though. I would need a routine sample with some parameters that I can adjust.
I came upon your guide for bodyweight exercises and other compound movements and i thought about incorporating them to my workout . I acquired some gym rings and a pull-up bar to attach them to and I would like some guidance on how to use them effectively (push-ups, chin-ups, dips, things of that nature). Those two pieces of equipment are all that I currently have and I plan on getting some kettle bells or a weight vest later on to add some resistance as I go along with my progress. I would prefer doing full body instead of splits.
Im hesitant to get into a gym at the moment as I consider this to be my starting point. Again, i'm in no hurry to get ''big'' that's why I prefer choosing something thats interesting and motivating for me instead of going balls out and flush money into weights and benches or a gym sub that im unsure of sticking to. For dieting, I thought about intermittent fasting as it could easily fit my schedule.
Anyway, I think that covers it. Thanks alot btw for all you're doing here, hoping to get your thoughts and expertise on my situation. :)
Hello there. First of all, you are going to have to make a few decisions. The most important one is: What are your long term goals? Do you want to be lean and muscular with a perfect physique? DO you want to be healthy, flexible, and have good body and core strength? Do you want to be a power lifter? A bodybuilder?? Just have overall good shape and platform?? I need some type of true long-term ideals other getting leaner and increasing mass.
Secondly, I need to know your current height/weight/bf% as well as any medical conditions you may have. Furthermore, if you'd like a diet plan, I need to know food allergies and/or foods you will not eat.
Thirdly, intermittent fasting shouldn't be an issue.
Here is a sample diet plan for IF:
http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=4418356502,200 cals split into 3 meals for IF (Intermittent Fasting)
Secondly, here is the bodyweight exercise plan (I think you already saw this?)
http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=331731288Bodyweight exercises
Thirdly, for some interesting fat burning circuits with bodyweight exercises:
http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=331184643Circuit Stations