Getting in shape- 1 year after (w/pics)

[NewBlackDak]

if/when you start your weight bearing exercises don't work a muscle group more than once a week. You'll see more/faster improvement this way. Rest and proper nutition are very important to muscular development. Don't over do it either. That no pain no gain crap is silly. If it hurts you're doing something wrong, and you're going to injure yourself.

This is what my workout schedule looks like
Monday:
weights: back and biceps
cardio: Basketball
Tuesday:
weights: legs
cardio: swimming
Wednesday:
off
Thursday:
weights: ab and shoulder
cardio: running
Friday:
weights: chest and tricep
cardio: Basketball or racketball
off on Saturday and Sunday
I change that rotation every 4 weeks except the basketball on Monday just because we play on Monday.

 

[akodi]

Originally posted by: NewBlackDak
if/when you start your weight bearing exercises don't work a muscle group more than once a week. You'll see more/faster improvement this way. Rest and proper nutition are very important to muscular development. Don't over do it either. That no pain no gain crap is silly. If it hurts you're doing something wrong, and you're going to injure yourself.

This is what my workout schedule looks like
Monday:
weights: back and biceps
cardio: Basketball
Tuesday:
weights: legs
cardio: swimming
Wednesday:
off
Thursday:
weights: ab and shoulder
cardio: running
Friday:
weights: chest and tricep
cardio: Basketball or racketball
off on Saturday and Sunday
I change that rotation every 4 weeks except the basketball on Monday just because we play on Monday.

uhh...your split well sucks...way too many days off bud.

 

[NewBlackDak]

My body may need more rest than yours to recoup, and maybe my workouts are more intense. Did you think of that?
When I say basketball I mean 1.5-2 hours of non-stop full-court basketball.
When I say running it's currently 4 miles at a 6.5 minute mile pace.
I currently benchpress about about 450lbs, and squat over 650lbs(not sure how much since my squat workout ends with 6 reps of 620, and I've never tried to find a max).
If I workout more I actually loose muscle-mass and strength.
My only problem is that I'm not lean enough, because I refuse to give up chicken-fried steak and other such meals.
I've been lifting weights since I started football in 8th grade, and seriously since I started powerlifting in the 9th. This is what works for me.

Besides I'm working towards my Masters, and it's a little tough to manage an IT dept, my wife, school, church, my computer fetishD),and long workouts all at the same time.

 

[Riprorin]

Originally posted by: Liviathan
What kind of workout routine are you doing?

what about food?...

Aw, heck, here's what I eat. Let the flaming begin!

For breakfast, I eat 1/2 cup of oatmeal with 1/2 cup of Hood Carb Countdown milk, and a kiwi, about 1/2 cup of plain whole fat yogurt and a protein shake (w/water).

Sometimes I substitute Fiber 1 cereal for oatmeal or I have scrambled eggs.

For lunch I eat spinach salad with 1/4 lb of turkey breast, and blue cheese dressing, and a sliced apple with peanut butter or a turkey burger, roasted peppers, artichoke hearts, and apple with peanut butter

For dinner I eat 1/3 - 1/2 lb of meat (beef, chicken, pork) or fish, vegetables, fruit, cheese, 1/2 cup plain whole fat yogurt and occasionally some Breyer's sugar free ice cream.

I snack on hard-boiled eggs, nuts, and pork-rinds when I feel like something crunchy.

I drink a protein shake again just before bed.

I don't eat sugar, or white flour and l only drink water or herbal tea except for an occasional beer or glass of wine. I hardly ever cheat.

 

[Fausto]

I guess you missed this.

 

[Red Dawn]

Originally posted by: Riprorin

Originally posted by: Liviathan
What kind of workout routine are you doing?

what about food?...

Aw, heck, here's what I eat. Let the flaming begin!

For breakfast, I eat 1/2 cup of oatmeal with 1/2 cup of Hood Carb Countdown milk, and a kiwi, about 1/2 cup of plain whole fat yogurt and a protein shake (w/water).

Sometimes I substitute Fiber 1 cereal for oatmeal or I have scrambled eggs.

For lunch I eat spinach salad with 1/4 lb of turkey breast, and blue cheese dressing, and a sliced apple with peanut butter or a turkey burger, roasted peppers, artichoke hearts, and apple with peanut butter

For dinner I eat 1/3 - 1/2 lb of meat (beef, chicken, pork) or fish, vegetables, fruit, cheese, 1/2 cup plain whole fat yogurt and occasionally some Breyer's sugar free ice cream.

I snack on hard-boiled eggs, nuts, and pork-rinds when I feel like something crunchy.

I drink a protein shake again just before bed.

I don't eat sugar, or white flour and l only drink water or herbal tea except for an occasional beer or glass of wine. I hardly ever cheat.

You still losing weight? I'd think if you would want to muscle up you'd need more calories Seems like you are lean enough, hit the weights hard and eat more and you should bulk up without getting pudgy at all.

 

[Riprorin]

Actually, my weight hasn't changed in 7 - 8 months, although I have lost a few percent body fat. My calories intake seems to be okay for my level of activity.

I know I need to add some muscle, just having some trouble making the effort to do it.

 

[0roo0roo]

you can also work out lower abs by lying on ur back with hands face down under lower back. then lift legs straight up at waist. back off the ground at the end for more extreme version. shoulders can be handed with a few dumbells. basic lifting arms straight out to the side and back. do both widegrip overhand grip pullups and normal ones...

 

[Regs]

I remember seeing this before....

 

[Riprorin]

Originally posted by: BD231
Looks good, though I'm amazed your body can take that kind of pounding running every day.

I'd find I less harmful form of exercise at your age, you don't want to get a bad lower back. In any case you look like you've been pretty lean most your life from that 1986 pic.

BD

I was lean until I got married. My wife fattened me up.