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Jun 29 2010 12:49pm

Quote (iEmotions @ 15 May 2010 21:06)

Was wondering if you could give me a good routine and/or plan. Please bear with me I don't know alot of the terms and names for things

Currently I work at stocking shelves and such. (working in the backroom) So I have to walk aprox 5 miles a day at work. ( I work 4days a week )
I am pretty addicted to Pasta, I tend to stay away from sweets and when I drink soda it's always diet (sugar free etc)

Things I am able to get to: Pretty much the basics at an apartment gym ( I really don't know the names of them, of course there is a treadmill)
I don't want to... well I want to, but I simply can't spend LOADS of money on supplements and eating 100% healthy (college student) I would however like to get maybe a few cheaper ones? and possibly have the knowledge of what foods to absolutely avoid.

Also beeing a college student I do drink and/or party twice a week or so (rum and everclear are my two weak spots)

I am 5'11 and weigh 215, I have a decent amount of muscle ish from playing sports all through out school

areas I really want to work on are: My stomach mainly but more over just general strength and tone of my body.

lastely please keep in mind I am in the final stages of overcoming a broken patella due to a car wreck in august of last year it's no longer broken but I still have some fluid around it so it has some discomfort at times, so I would like to avoid that area a little

Quote (iEmotions @ 28 Jun 2010 11:50)

An update to this, get back at me when you have a response.

Going to get a membership at LA Fitness this week, so I should have access to all that is needed.

My goals really aren't to be some huge fellah, just mainly to get back into shape a good bit and better tone. (especially around the stomach, top of my legs??)

Guess my main questions are food to just stay away from entirely, some idea of work out's routines. (hoping to hit the gym 3-4 times a week?)

re quoting due to you just coming back and such

TG3

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#4442

Jun 29 2010 07:43pm

Quote (SKCRaynor @ Jun 29 2010 09:47am)

Hello - this will NOT help you gain mass...rather this will help you burn fat mostly...and tighten up your muscles.

For mass gain, you need to hit ONE major muscle group per week and hit it VERY hard....going slowly between sets, going very heavy, using my 5x5 plan is a good idea. Also taking in a ton of nutrition to spark anabolism and prevent catabolism is also very much required. Write back if you need additional info

if you wouldnt mind explainign what you mean by tightening up my muslces a little bit.. because im not looking to gain too much weight and have like the perfect body.. im just looking to have a decent beach =)

and your second part of sparking anabolism completely lost me, and i have no idea what the 5x5 plan is.

thanks for your help! =)

TG3

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#4443

Jun 29 2010 09:05pm

sorry for spamming, but i couldnt edit my post*

what supplement would help me out btw? my friends tell me i look ilke a cancer patient and i eat as much as i can.

Kyser121

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#4444

Jun 29 2010 10:53pm

hey i'm Jon and ty for the help in advance.
i'm 5' 9" 150 - prob average on the muscle and fat got a little of both but not alot
i eat a very small breakfast in the a.m. around 9 usually a breakfast bar
i eat horribly for lunch b/c my boss always buys my lunch and it's usually very unhealthy, i.e. cheeseburgers, cheesesteaks, or any other type of sub really.
For dinner i usually try and eat a white meat of some sort with either a pasta or potatoes.
then a light snack before bed around midnight.

i just recently started going to the gym again, about 4 times a week for around an hour and a half, and i've been doing i rep mid weight to try and drop the fat, and i also own a cycle i ride about 45 mins a day out and about.
what im looking for is advice on a few points.

first i'm trying to drop the 10ish lbs. of fat i do have, and second i'm trying to gain around 15 or 20 lbs. of muscle
i looked through a few pages of your responses to ppl so i think i get the jist of what i need to do but figured id run it by you.
should i be bulking up by the 15-20 lbs first and then trying to drop the 10lbs of fat or the other way around?

and i'm gonna try and eat a better breakfast, i saw you suggest eggs and oatmeal to a few ppl so ill do that if you think it's good in this situation
and i don't think i need the protein shakes but i'll let that be your call, i dunno how much faster they are at helping you bulk up.
a buddy of mine said is easier to bulk up with the protein shakes and stuff first then trim all the fat off after.

he also told me that you want to eat right after working out and he suggested spinach and cheerios, because he said they have all the minerals that the muscles would normally take from your body if they don't get them in food.
anyways i'm sure this was a lot to read and whenever you get a chance check it out and help me out if you can. if you have any questions plz do pm me, i'm sure i'll have some more once you get back to me with this barrage of questions lol.

blackauraEoC

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#4445

Jun 30 2010 12:45am

Quote (blackauraEoC @ Jun 26 2010 02:50am)

Hey man im looking for a routine and meal plan.
Im 6"2 175 and have been working out for a little over a year solid (was 5'11 143)
For most of my time working out i have done the basic 3x8 regimen and i just did 3 months of 5x5.
Im looking for a routine that targets mass more-so then strength gains.
Also a meal plan that consists of 6 meals; this is what I want to eat but can you let me know of any minor changes in it to benefit me more?

1 - Cup of oatmeal, 4 eggs, Banana, tall glass of milk
2 - Quickmass shake, few slices of whole wheat bread with peanut butter
Workout
3 - Optimum nutrition 100% whey protein shake, apple or some kind of fruit
4 - Tuna, peanuts or some form of nut
5 - Chicken, veggies, rice
6 - Cottage cheese, tall glass of milk

My ideal weight is 220 in the long road ahead, so is this enough calories, protein etc?
Also I take ZMA before bed so how would that work in conjuction with my last meal?
Thanks a ton!!!!!!

this ^

TheOak

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#4446

Jun 30 2010 01:16am

Hey Raynor, send me a pm and ill show ya the results of the compatition (1st-3rd)

silent9

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#4447

Jun 30 2010 11:41am

Quote (SKCRaynor @ Jun 28 2010 11:47pm)

I HAVE RETURNED!! However there is such a tremendous backlog of questions I will NOT be able to go back and answer everything. Therefore to make things fair if you want me to answer a question, please post it now. All posts UNDER this one WILL BE ANSWERED in the order that they are received! Glad to be back gentlemen...I will be helping out as much as my time schedule allows.

see this

Quote (silent9 @ Jun 23 2010 06:54pm)

hai, im looking for advice on how to lose belly fat so i can build up abs

i'm 19 years old
i'm 6'2.5" and 220 lbs
i've been working on my arms, chest and upper torso since last month
but most of my fat is in my stomach, so i'm looking how to lose my belly fat fast
and stuff

any advice?? pm me

This post was edited by silent9 on Jun 30 2010 11:41am

SKCRaynor

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#4448

Jun 30 2010 10:27pm

Quote (kbk @ Jun 29 2010 01:12pm)

What would be my best bet to build up endurance track running?
Trying to pace myself for running miles at a good pace.

Just started this week running when I wake up (fasted of course)

Followed this:
Walk 1 lap
Jog/Run 2 laps at a good and steady pace
Repeat 3 times.

So I've done this two times, good way to build endurance? I plan to reduce the walking and eventually get down to no walking..

My other problem is I may be working construction next week for two weeks just one job and I won't be able to run 5 days a week but still hopefully 3 days.

Thanks,
kbk

Doing a 4 day a week plan of

day 1 - HIIT
day 2 - long duration
day 3 - OFF
day 4 - HIIT
day 5 - long duration
day 6 - OFF
day 7 - OFF

is the best plan:

HIIT should be like this

walk 1 minute, jog 2 minutes, sprint 1 minute, REPEAT - do for 30 minutes minimum.

Long Duration should be like this

Jog medium intensity for as long as possible, walk for 1-2 minutes to recover, jog medium intensity for as long as possible, walk for 1-2 minutes to recover, REPEAT - do for at least 30 minutes.

SKCRaynor

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#4449

Jun 30 2010 10:31pm

Quote (iEmotions @ Jun 29 2010 02:49pm)

re quoting due to you just coming back and such

http://forums.d2jsp.org/topic.php?t=21269614&p=298250196
http://forums.d2jsp.org/topic.php?t=21269614&p=298250791
http://forums.d2jsp.org/topic.php?t=21269614&p=298006373

these great guys have made it very easy to find my basic info for just such questions. please read up and then msg me back when things are more clear.

SKCRaynor

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#4450

Jun 30 2010 10:34pm

Quote (TG3 @ Jun 29 2010 09:43pm)

hey there....please refer here for all the plans/etc that I have created in the past for people just like you:

http://forums.d2jsp.org/topic.php?t=21269614&p=298250196
http://forums.d2jsp.org/topic.php?t=21269614&p=298250791
http://forums.d2jsp.org/topic.php?t=21269614&p=298006373

as far as for what im saying, you will still need some good weight training performed at a SLOW and controlled pace....not fast paced exercise with no rest. catabolism is caused by extensive workouts with little rest...anabolism is caused by slow workouts with attention to strength training and lots of nutrition to back up the process.

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