Diet and Workout Routines

[AuxiliaryPie]

had 3 scoops of protein in one shake today (there was a little bit left in the bag so i poured it in..yeah it wasnt just a little haha) omg so chocolately...delish

 

[TheNewEra]

Wasn't sure where to post this but tore my ACL yesterday playing basketball and was wondering if any of you have and how long is the rehab and how long until you can start doing everyday things?

 

[Nicky]

Wasn't sure where to post this but tore my ACL yesterday playing basketball and was wondering if any of have and how long is the rehab and how long until you can start doing everyday things.

Ask Derrick Rose :chuckles:

 

[Ruken]

Have paleo sandwich bread and paleo protein brownies in the oven..first foray into baking so this should be interesting.

 

[dano_24_26]

Finally got myself to get a gym pass...I'm 28 been lifting on and off for 12 years. Never been a gym rat. Mostly bullshit and lifted light and high reps. I'm eating habits have been great lately. Imy 5'10" 175. I'd like to get around 185 but stay lean. I work hard labor mostly working my back and shoulders 6x a week. I'm looking at going 3x a week. I work midnight so I'll have to find a regular workout schedule that fits in with my schedule and shit. I'm trying to figure out how to break my week up though. Working now. Edit later. Looking at doing cardiovascular every Day and Prolly abs but any idea how I should break down those three days? Bi' and back. Chest and tri's. Legs and shoulders? Missing anything. Also I'd like to see WHT kind of proteins ND stuff would be nice. Like I said, looking to put on 10 15 lbs. Thanks in advance!! Also, what kind of workout do you do for thE muscles. What real difference is incline and decline bench. Alright I'm done. Hahah. Thanks again.

 

[AuxiliaryPie]

Sunday is my vacation, the goal date I had set up to get lean/fit..Im down ~4% body fat and 15lbs!

goin low carb from (yesterday) till sunday in hopes of "drying up" to look just a bit leaner

then all you can eat and drink for a week on the beach

 

[Nicky]

Decided to weigh myself today-- As much as I hate numbers, but did it anyways. My BMI is normal at 25% and I am 8lbs off of what my goal weight. I'm 133lbs now, and the 125lbs is right there. I know that this will be the hardest to lose, and even if I don't make it, I'm pretty small right now. Even if I max out at 130, that's great.

Overall, I'm pretty happy with myself. Although my body fat % has me in the 29%-- and I swear I'm not even fat. Again, it's a number game, that I'm trying not to get caught up in.

 

[SixPACK]

Finally got myself to get a gym pass...I'm 28 been lifting on and off for 12 years. Never been a gym rat. Mostly bullshit and lifted light and high reps. I'm eating habits have been great lately. Imy 5'10" 175. I'd like to get around 185 but stay lean. I work hard labor mostly working my back and shoulders 6x a week. I'm looking at going 3x a week. I work midnight so I'll have to find a regular workout schedule that fits in with my schedule and shit. I'm trying to figure out how to break my week up though. Working now. Edit later. Looking at doing cardiovascular every Day and Prolly abs but any idea how I should break down those three days? Bi' and back. Chest and tri's. Legs and shoulders? Missing anything. Also I'd like to see WHT kind of proteins ND stuff would be nice. Like I said, looking to put on 10 15 lbs. Thanks in advance!! Also, what kind of workout do you do for thE muscles. What real difference is incline and decline bench. Alright I'm done. Hahah. Thanks again.

Seems like you don't know too much about it (which is no problem at all, I didn't really know shit when I started.) I used to walk around the gym and do all the machines b/c they were easier and I felt I was just KILLING it :chuckles: Now that is not to say some of the weight machines aren't good. One of the Tri machines I use (tricep pushdown) is a killer, but I never do the tricep extension machine. Anyway...

I would not do abs everyday. It is just like every other muscle in your body, they need a rest or they won't grow/define! Focus on abs every other day or just 3x a week (on the 3 days you aren't lifting.) Trust me, when you do your workouts, you are also working your core, so even on "off ab days" you are still working them.

Your schedule of what you do everyday is whatever works best for you. Just make sure to change every so often (3 weeks, month..) What I am on right now is a 4 day workout.

M- Chest/Bi
Tu- Legs
W- Back/Tri
Th- Softball game day
F- Off
Sa- Whole Body
Su- Off

Hit the main body parts split early in the week and then have 2 days of rest (excluding Softball, but it isn't lifting anything) and Saturday I get a quick 60-90min workout in whole body.

If I were you, I would try 2 different things in 2 weeks. Try a split routine one week and a whole body routine 3x in the 2nd week, and decide.

All of us could tell you different workouts we do. Just make sure to incorporate bench, squats, deadlifts..stick to basics and you will be fine. Incline/Decline is about what it targets. Decline is more lower, Incline/flat are whole/upper. If you do decline (I do once a week usually) I use DB's instead of bar.

Protein powder, lean meat, veggies, fruit, whole wheat, no white carbs, no pop, no candy. tons of water. Get at least 6-8 hours of sleep (where you grow)

Sorry for long post. Tried to hit all the points. This is just my opinion, people will add/take away. Good luck.

 

[dano_24_26]

Good Job Nicky!! It sounds like your already caught up in the number game though. Not so sure if I know exactly what that is but throw it all away. Seriously, it sounds like it could be almost a negative at times when working out and eating healthy should only make you feel good and only be positive. I'm sure I'm prolly way off but I know there are people out there that don't stop and think about it. I guess it just pisses me off. You know the type of people I'm talking about and I'm sure they enjoy working out just as much as the rest of us. Maybe I'm just jealous lol, Nooo. Rambling...Anyways just enjoy how well you've been doing and done and quit with the numbers. Eat healthy, do whatever your doing and enjoy it. Didn't mean to pick on you Nicky just trying to help everyone...focus or whatever. IDK. Keep it up, It's beautiful out today!!

 

[dano_24_26]

SixPack, that's a little more then I was thinking (see above) LOL! But thanks!! I pretty much got my routine down. Deadlifts....I'm a little nervous about them. I just don't want to jack my back all up. It's already shitty to begin with(work and shit). Heard it's a really good full body workout though. IDK. I've been actually leg pressing instead of squatting. I was just doing that so I could get a little comfortable with my legs but damn it's quicker and easier lol. Prolly why it isn't better. What's your thought on squatting/Leg press and deadlifts? Definitely need to work that core though with the way that I work...Thanks

 

[Kouki]

I would recommend a strength training program based around compound movements, like squats, deadlifts, strict press, bench press, rows, pullups. Edit: You only really need those movements to get a full body workout, 3 days a week, 3 lifts per session. Check out Stronglifts or one of the many 3x5 strength routines out there. These lifts build up a great foundation.

Squats and deadlifts are infinitely better than leg press. Compounds vs. isolation movements (not entirely isolation, but much moreso than squats and deadlifts). You definitely work your core a LOT with squats and deadlifts.

For me deadlifts are a hell of a lot easier than squats and I have garbage flexibility. I have no problem with back form on deadlifts but my back rounds on proper depth squats. YMMV but proper form on deadlifts is a lot easier, its all in the set up. If you set up correctly (bend at hips, ass down, chest up, shoulder blades above bar and thus shoulder joint AHEAD of bar - this last one really helped me), pull correctly (chest up, basically drag/pull against your legs but don't because that makes blood, and don't hyperextend your back at lock-out), and let the weight down correctly (try not to lose form but don't hurt yourself - it isn't really part of the lift - its basically a controlled drop of the weight), and don't start with too heavy of a weight, you won't hurt yourself.

And videotape yourself from the side, much easier to see what your form is.

Sounds hard but it's really not and it's worth the small investment to get good form IMO. Deadlifts are pretty awesome, allows you to pull the most weight out of any lift, just a cool feeling to lift hundreds of lbs off the ground.

 

[SixPACK]

Squats and deadlifts are infinitely better than leg press.

 

[Nicky]

Good Job Nicky!! It sounds like your already caught up in the number game though. Not so sure if I know exactly what that is but throw it all away. Seriously, it sounds like it could be almost a negative at times when working out and eating healthy should only make you feel good and only be positive. I'm sure I'm prolly way off but I know there are people out there that don't stop and think about it. I guess it just pisses me off. You know the type of people I'm talking about and I'm sure they enjoy working out just as much as the rest of us. Maybe I'm just jealous lol, Nooo. Rambling...Anyways just enjoy how well you've been doing and done and quit with the numbers. Eat healthy, do whatever your doing and enjoy it. Didn't mean to pick on you Nicky just trying to help everyone...focus or whatever. IDK. Keep it up, It's beautiful out today!!

Definitely not caught up in the number game. Didn't think I was anywhere near my goal weight. Also, the body fat % is something that people get caught up in. I don't particularly watch what I eat, at all. I was just shocked that I managed to drop weight without drastically changing anything that I do.

 

[DCunleaded]

Kouki pretty much nailed it on the DL/Squats vs Leg Presses. Another thing to consider with leg presses, especially as they get heavier, is the angle of compression on your spine from the seat. Because the seat on the leg press machine is rigid on your ass and lower back, think about all the weight of the machine on that seat. I'm being fairly politically correct, so far; however, I truly think leg presses are fucking stupid.

Doing heavy back squats and DLs can pack quite the total-body anabolic whallop, especially when you get to that 80% zone of your 1RM for 3-5 reps. On a heavy set of five, on either BS or DL, I am squeezing and pushing every muscle in my body. Can't say the same with leg presses.

Another core-centric way to finish up a workout session is short sprints, with full recoveries. Think 50-100m for intervals, but pretty intense. All-out sprints get you to do those real tight ab contractions that you wont get doing deh Abz. Start out with 3-4 sprints about 50m, but not 100% effort. Let you hamstrings get used to sprinting again, before you think you're Usain Bolt.

I haven't been on here much to post, but I do lurk a TON. Background is 38yo, 6' 240#, married with 4yo & 6yo, firefighter, part-time FD trainer, who tries to squeeze in competitive exploits over the year (CrossFit, Strongman, Highland Games, Sprint Tris, Weekend 5Ks, Masters Track & Field-100m, shot put). I am more strong than in shape; however, I have been injury-free for a long time, while playing around with different training modalities. Let me know if I can help.

 

[dano_24_26]

Nicky, sorry I kind of got out of hand but I've been thinking a lot lately and life is just too short for any bullshit like I was saying. Not aimed at you, just in general. Anyways, thanks for all the input guys!