Working out

Hey Jarod, great to see your working out is… working out for you :happy:

Yeah I still work out myself, at the gym 3-4 times a week (although working out at home can be just as good or better at times, for different reasons),

I totally agree with you about not doing too many sets… I usually do 2-3 sets, but it depends on what I do.

Seems you have a good technique and process going Jarod.
Anyway, yeah, im happy to help anyone with their workout/diet, ive been training for over 5 years.

I have been trying to gain muscle mass lately so I have been eating tons of protien and have been doing pushups, chin ups, diamands, sit ups, and squats.

Well…
I’ve been working out for quite a while…

to begin try doing a longer workout like 2 hours with decent intensity (Basicly doing all the stuff almost to faliure with max weight but not hitting it and no dropsets or static holds after it)
because you are a beginner and you can hardly recuit only 60% of your muscle to a given excersise at will and only send weak signals (if you really want to get into how the nerves work or anythign else PM me or something I dont want to write too much about it)
so you need to work otu mroe time and probably the first year do full body workouts and not splits …

Suppose you work with BW excersises and have no acess to a gym which is fine if you got soem dicent equipment try to do the following (max intensity you can muster for 10 reps)

5 sets of ten reps per excersise with any rest time you are comfortable with to lift max weight again while not doing all the 5 sets one after another but switching excersises (I could explain why but it takes too much time to write it)

You should probably not do any isolated movement since it’s as beneficial to you as working out while asleep XD

instead work out thoose movements:
Leg pull (Lunges with soem weight prolly)
Leg press ( Squats one leg squats )
rowing (Chinups pulups vertical chinups)
Pressing foreward (Pushups dips etc)
pressing up (Bent pushups handstand pushups)
and I don’t reccomend to work out your abs unless they are really small underneath , many people work thier abs too much and end up having oversized abs especialy with girls who htink it willl make thier stomach flat

and oviously you need some cardio it has much more benefits then fat burn and stuff like health benefits and faster recovery… I reccomend jump rope swimming and rowing

threadmills and elipticals are evil

anyway read this for any information about the excersises I mentioned:
link removed, since the website had an online store
oviously you can jsut sign up to a gym(Try to find a good one many gyms really waste your time by reccomendign crappy workouts) and not work otu with bodyweight excersises , and oviously don’t stay on a caloric deflict to get lean or anythign since you will end up in a worse shape then some people who don’t work out at all.

:cool_laugh: I have the same exact routine as you! :woot: Other than the list of none, at least I go for the occasional walk. :shrug:

I don’t even watch my weight all that much to begin with; at least I still somehow manage to look good. :confused:

I only check mine when I can visibly see myself getting fatter. :razz: I love my food, so I eat a lot, but I have a “panic” weight of 57 kilograms (normally I weigh 54 or 55) - whenever I hit that, I cut down on meals until I lose the weight. I figure it’s better to prevent getting fat than to wait until it’s actually there.

Speaking of which, I just hit 57 again today, so it looks like it’s diet time! :content:

Eat minimal amounts of eat, minimal amounts of cheese and dairy, drink low fat milk and take out things like ham and salami from your sandwiches

eat more vegetablse and greens, pasta is OK but be careful as it often has lots of fatty ingrediants, Rice is GREAT,

And do some excercise,… it works :smile:

Ah thanks for all the replies! The all came in a matter of like; a day and a half?

I suppose I didn’t clarify huh?
I am thin; But I also lack alot of muscle. I want to work on definition, and gaining some muscle, but not a whole lot. Just enough to hold my body weight very well in many different positions.

Thanks for all the replies!

54 ? :eek:

Thats 1/2 of what i weigh :help:

My exercise is Le Parkour.

In fact, parkour is the reason I haven’t been on the internet much in the last few months. Instead, I’ve been climbing on monkey bars and leaping over picnic tables.

Fun :tongue:

I find that eating rice regularly actually puts on the weight. It’s all carbohydrates. I gained four kilos in Japan in four months (pretty drastic weight gain for me), and I mostly blame it on all the rice I ate. I had rice for lunch and dinner every day, and rice in my snacks - sometimes even rice for breakfast! Japanese food is so healthy that there was little else it could have been! (It was so good, though, that rice. Mmmm!)

PS: Day one of diet went well - I’ve already lost 800 grams so far!

You really need to eat healthy fats (most people panic from fats including healthy oils like fish oils and olive oils etc and as a result ahve eevn mroe unbalanced nutrition and put on mroe fat)
Also eat more protein , protein is great because usually if your body doesn’t need it it will flush it out for protein to become fat it can take up to 50% of the calories in it , and ovioualy the body is madeo ut of protein therefore the more you eat the better (That myth about kidnes is yet another false roumor)Untrained people should eat about 0.5-8 g per pound and trainees should eat anything from a pound per pound a day to three pounds depends on what are thier activities , bodybuilding and other high intensity activities need oviously bigger protein boost.
also meal timing amount of calories , vitamins , minerals , fiber and even types of protein and carbs the person doing it (You can only give harmfull presice deiting guideliens on the internet because of this)

therefore that dude who gave the advice about not eating dairy and eating grains etc this advice is really invalid and should not be practiced ,

also about rice… uhh rice is pure carbonhydrate with medium GI , eating lots of it can fatten you up but you can add it to any meal that you want to eat carbs on like breakfast till anythign you eat before 6pm

(By the way for any person 6 meals is a recomended medium 4 meals is the minumum and people looking to either gain muscle and even leand down and take effort into it 10 meals are reccomended by some oviously or proportionate size for most people that means what they already eat since I see many people eating as if they liev in a 3rd world nation and eblivign that eating anything more then 2000 calories is what going to make them fat)

also a very valid advice here sicne it’s a lucid dreaing forum eat you heaviest meals on dinner , ever heard of the word food coma? well that’sa very good way to induce good sleep basicly you eat 0 carb fat+protein meal like fish a salad with olive oil and some dairy(by the day dairy is excelent at night because it’s made of casein protein)
will make you sleepy very fast and will not make you hyper active with mood swings like carbonhydrates do.

oh and also NEVER EVER workout at night or 4~ hours before sleep if you want good sleep

wah that was long… anyawy I hope people find soem usefull advice here although diet should have it’s own thread.

Go treeplanting… although this will probably ruin your body.

oh boy.
Workout
I have muay thai 2 days a week. I work there for 1 1/2 hours, doing all sorts of different things. Lots of heavy bag work, strength training, and some sparring usually.

On saturday morning I go there for open workout thingy, where my friend and I usually practice blocks and some simple sparring for 30 minutes, and then do strength and bag work for another hour.

On friday I condition my legs and fists, which hurts a bit but is worth it in the long run. I kick a tree until my legs are hurt, and then do punch combos on it (wearing good bag gloves, of course) This all will make my bones and muscles more resistant to damage taken in the ring. I’d not suggest you do this unless you plan on fighting, as it’s not the most pleasant thing to do :shy:

Diet

As for food, I eat a lot :razz: These are all in my house usually, so I eat mass quantities of them :grin:
Lots of carbs: bagels, sandwiches, pasta, rice, ect.
Protein: I eat an obscene amount of cottage cheese.
meat: chicken, turkey and tilapia mostly
Fruit: tons! sooo good! kiwi, apples, strawberries, pineapple, watermelon, oranges, grapes, bananas, berries of all colors. and many more exotic varieties.
Drinks: water (best drink ever) Pom, milk, orange juice, and some teas.

I really don’t have a diet, I just avoid foods that are obviously bad (fastfood and soda)

If you want to build muscle, go with high protein and high carbs. Drink tons of water (believe me, it’s a magic potion, I drink 3 liters a day) and work out about three days a week. You can do more, but recovery is more important than amount you workout. If you are sore, do not work that muscle, as it will only negate the previous workout, and leave you with less mass than when you started.

Phew, hands hurt from typing :razz:

PS - multivitamins are great, I love them dearly :grin:

I’d say drinking up to 6 liters is the minumum 3liters might be enough only if you live in a conditioned room all day and in rather cold weather , even so you should rink a lot to flush toxins out of the body…

6 liters is actually the water overdose ammount. (I’m dead serious here. :tongue:) Check the article on it.

It also stand in the article that it all boils down to how much you sweat.

(So I should drink much to be in danger;) )

in this case I should be dead from water overdose each day for the last few years and so many other people

I was hitting the weights a good deal during most of this year to add some more muscle but now I have a routine focused around cardio and endurance. I usually run a couple miles a few times a week, do some non-impact boxing/kickboxing with weighted gear, occasionally use the bag if I need to get some stress out, then I round it out with some heavy cardio workouts with free weights and whatnot. But I do take every second day off to recover. When it comes to my diet I can usually get away with eating the way I want to since I’m what is known as a ‘hardgainer’. That’s about it I guess, other than that I just take my vitamins and get plenty of sleep at night. :content:

A workout routine I ahve posted in a bodyweight training forum for the upper body:

For cardio I reccomend Striders , rowing , jump rope and swimming , because they take all the body instead of running on a threadmill which only works the legs

my personal favorite is jumping rope with dubble unders or tripple unders and or heavy dumbells \ bands that make it harder and need more strength to perform the movement of the arms it’s awesome!

Oh and the routine text was white =\ so you need to highlight it to read it!