SKC, please help!

Ok, so when I graduated high-school in 2000, I was the Texas State waterpolo MVP, and I swam all throughout high school.

It's been 8 years, and I have not worked out since then.


High-school:

5'11
172 lbs
9.6% body fat
bench: 260
40: 4.72


Now:

5'11
215
28% bodyfat
bench: 260 (can't believe its the same)
40: 5.3


Just re-did all these things yesterday to see where I stand and as you can see I am no where near what I used to be.
I was king of the water now I am king of the computer chair.

Any advice on how I can get back in the game? As in, get back into shape? I'll probably never get back down to 172, not sure I want to be that skinny again anyways. I just about had a 6 pack at that weight, and a ton more muscle.

I am trying to gain my muscle back, and burn fat off of my body. I know I can't do both, but which should I do first?

I need some advice, so if anyone can help get me back on my feet, that would be nice.

I have no before pics, at least I don' t think I do. I also have asthma, so it's tough to get started. I'm no pussy but I'm lazy. When I was a polo player my asthma never bothered me, now it does though.



-Foulds

dude. your posting your pics for a bunch of guys wearing their underwear.

hey there - I'd be glad to help you.

First of all...having similar strength from then till now is a matter of muscle memory and using those muscles frequently (not at the gym).

Anyway, you CAN burn fat and build some muscle at the same time...it's called high volume training which includes breakdowns/failures/and drop sets.

The easiest way that I can guarantee you'll see results (if you follow my instructions) is the following:


Eat clean and eat frequently - every 2-3 hours. Drink ice water only...and eliminate sugars. Once you have your diet under control...reduce your carbs to about 1g per lb of bodyweight and 2g protein per lb of bodyweight...make sure to get plenty of good fats in ur body...even if it means drinking tablespoons of olive oil.

Next -

workout about 2 hours each day.

1.5 hours weight 30 mins cardio.

do it like this if u choose to do a 4 day week.


chest/back split
quads/hams/calves split
shoulders/biceps split
triceps/forearms/ split

hit 20-30 sets without taking breaks....if you HAVE to take breaks...you get no more than 30 seconds per set...this is the maximum. your goal is to burn yourself out to the point of exhaustion each day with weights...then do moderate intensity cardio at the END of the workout for 30 mins, then go home...drink a protein shake...get plenty of sleep.

now how to do the sets::

Breakdowns - perform a set until failure, reduce the weight, fail again - then hop on a different exercise for the same muscle group, fail, lower the weight and fail again.
Failure sets - lift a weight as many times as you can until your muscles fail...rest the weight and hit more reps until total failure
drop sets - start heavy, and gradualy go down in weight until total muscular failure.


you can choose the exercises that suit you..

also try to do abs every other day for 100-200 reps of some hard sets.


Hope this helps!!

lmao wtf? like what you see do ya? sorry buddy, not into guys...but thanks for the vote of confidence! =p

Question:

How does Fish Oil helps you in workouts?

Hey SKC! I need some quick tone up routines

I graduated class of 06 i played varsity football for 2 out of 3 years that i played. I recently started going to the gym, but i dont see any progress.. lmk what i can improve on

Back then:
Height 5'10
Weight 160
Fat ~7%
40 yard dash ( may help you out ) 4.4xx

Currently:
Heigh 5'11
Weight 170
Fat ~20-30% ( i gained a lot )
40 yard dash 5.5x

as you can see i lost a lot and way out of shape so i need some guidance (sp) to get back up again

Routine:
2 Laps on trendmill going at speed level 6 ( cardio )
crunches/ sit ups 100 set
abdominal machines ( where you sit and push down, and the one where you swing side to side 50 set
bench press 5 x 5s @ ~50% max weight ( 2 out of 5 days ) bench press 3 x 5 @ ~75% of max weight
curls 2 x sets of 10

pretty much it..

fish oil doesn't have so much to do with workouts, and it has to do with overall good health.

Fish oil = an Omega Fatty Acid (GOOD FATS)

These fats help clean out your bloodstream of bad coagulated fats...which improves circulation, aids in fat loss (from complex digestion), and reduces the risk for heart attack and stroke.

hey there...the easiest way i can help you with this is the following:::

first of all...cut ur carbs down to 1g / lb of bodyweight and increase your protein to 1.5-2g / pound of bodyweight.

also...hit the gym in the following manner -

2 hours spread into

1.5 hours of lifting for a 2 muscle group split (chest/back, quads/hams/calves, shoulders/bi's, tris/forearms)

do 30 mins or moderate intensity cardio at the end...and follow up with an immediate protein shake

do abs every other day.


Also make sure ur eating every 2-3 hours....don't eat carbs 4 hours before going to bed.


Ok hope this helps....you really need to stick with it for 2-3 weeks to start seeing results tho!

TIP OF THE DAY -

"n0" products that claim to increase your nitric oxide level that improve your pumps, vascularity, strength, and size are mostly made of L-Arginine and L-Ornithine. These amino acids are precursors for Nitric Oxide production in the body. however, rather than spending 30-40-50-60 dollars a month on these products, you can buy L-Arginine+Ornithine Pills, take 2-3 grams 4 times a day...and get the same results!

when i asked about height once u said only things that woudl help me really would be

genetics (of course)

eating right and sleeping early

btu u also mentioned that hanging does help a little?