I'm looking to get back into working out and wanted to see if anyone could help me out with a routine. I've been away from the game for a few years and wanted to see what all the talk is about now/whats popular and working, etc.

I would like to lose 5-10 lbs, nothing too crazy as I'm already dieting. I mainly want to improve endurance, gain muscle (obviously) and most importantly feel better. Since I've been away the most apparent thing is my health, definitely feeling lazy and not up for anything as of late. I don't want to go into winter looking and feeling like shit anymore than I do right now so it's time to do something.

So...what's everyone been doing, what do you guys recommend for me? If ya'll need anymore specifics let me know!

read this:

http://crossfitnorthvancouver.com/wp-content/uploads/2015/03/Wendler-PDF.pdf


apply to this:

https://blackironbeast.com/5/3/1/calculator

yeah not this lol

So what are people taking now-a-days? I want something good that isn't banned. I know they banned a bunch of the shit I took in the past.

uw0tm8

The same shit people were doing a few years ago.

That wendler PDF doc is awesome. thx 4 that.

Umm you need some goals first.

Losing 5-10 lbs is so easy i dont even know what to tell you.

Do you want to be a good runner? Do you want to be an mma fighter? Bball player? Do you just want to look pretty/beautiful and bulk?

or what?

Lol.

Go run every day. Try to run a 10k. keep doing it until you can run a 45 min 10k

Go lift 3 days a week. (pick and choose which routine you like. Out of the 100's on the web)

Make that your life.

or you can Lift 2 times a week and do some MMA training. Maybe use a kettlebell and use that to workout your body.

I mean it has been the same old shit.

It has always been the same. You just need to put the work in. That's it.

5-7 days a week.

Count your calories. Find what you burn @ rest every 24/hrs. Then add and subtract depending on what you're doing that day. If you just lifted....maybe adjust a little and eat more of what you need. if it's cardio day...adjust to it and maybe more fats or carbs.

Go for negative 300-600 calories a day if you want to lose weight/fat.

Add more if you bulk and want to gain muscle more effectively.

It has always been the same shit.

OUt of the 1000's of books they are all saying the same shit in different ways lol.

You can even go vegan. Just count your calories and count the amount of protes and carbs.

3-4 carbs :1 protes.

about 1 gram of protes per lb of body weight. More or less depending on what you're doing and who you are. Super skinny guy wont need that much protes per lb of body mass. Super bulky dude will need more protes per lb of body mass.

Same ole same ole stuff. Find out what you want to be elite it and adjust workouts accordingly.

Blah while people go to the gym and all that crap. Some little kid in the ghetto looks mot cut, and buffer then you just by using a pull up bar.

Just put in the work. Don't be a follower. Just find something and do it and adopt what you think will fit well with your goals.



This post was edited by expressaa on Dec 19 2015 08:58pm

Thanks for the advice, appreciate your insight. I recently put together my goals, my routine and diet.

So what's good to take?