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i'm outta shape

M

McGyver

Golden Member
since i'm an alumni of UB, i guess i can go to the gym at school. 5'10, 160lbs. anyone know of a workout plan i can stick with?
 
i'm in kind of the same boat as you, 6'1 175 not in what I would consider good shape. I have recently started working out and running. I workout monday/weds/fri and run whenever I can. I have also started taking protein shakes and watching my diet.

My workout consists of:
Monday: Bench/Triceps
Weds: Legs/Shoulders
Fri: Biceps/Back

For running I have been trying out HIIT and it is pretty nice. Take much less time than just jogging as long as I can.

Its been a few weeks, I dont see much difference but I feel better. I'm going to stick with it.
 
I bought a generic version of that sliding bench thing chuck norris sells, cept mine cost $100.

The cool thing about it is you can lower the level, and doing one leg at a time you can get the best lower body excercise next to a rowing machine. Honestly, if you don't work legs, working out is a waste of time. Contrary to the advice for running, I plan on using my knees and hips when I'm 50. Biking is OK, but tends to be too specific, much like leg curls are. Leg press benches and squats with weight destroy your back, so the slider gizmo works great. Lost 20lb easy.

Upper body can be fixed with a couple pair of dumbells.
 
exercise is 20% of being healthy, 80% is diet and the mental capacity to stick to a routine.

so start with your diet
"eating clean" http://forums.menshealth.com/eve/forums/a/tpc/f/295109121/m/721103321

design a workout plan
good info: http://forums.menshealth.com/eve/forums/a/tpc/f/855109121/m/156108723
exercises: http://forums.menshealth.com/eve/forums/a/tpc/f/855109121/m/564101893
routine: http://forums.menshealth.com/eve/forums/a/tpc/f/855109121/m/640108513

There is tons of info out there just sift through the bs to find the good stuff. Bottomline, you need to eat right (and at the right times), get plenty of rest (sleep = very important), and have the resolve to stick to it.
 
Whatever you decide to do you'll start to notice how your body is. Everyone is different, and everyone has things that work for them and maybe not others. From what I've seen there is no universal workout.

It might take you 2 weeks or 2 months to notice a real difference, and eating better may or may not make a huge difference.

I'm 5'8, 155.. I've eatin perfect for a month and not lose a pound, and I've also eatin pizza at midnight every other day for a month and not gained a pound.

Neither effected my workout much, although protien shakes and a can of tunafish every day probably helped when i was eating like crap.

If you wanna gain muscle you really need to have a spotter for some exercises. If you dont push yourself on bench until you can't put the weight up on your own, your chest isnt going to get much bigger at all. I would go by myself and could only safely do sets of 155 safely on my own and was kind of at a standstill for a while. Started going with a friend and he spotted me doing 175-185 and I noticed a difference after 2 weeks.

You can get to a nice muscular level without working legs much, but if you want to get big you gotta squat, squat, squat and leg press. Of course you should do that anyway so your body will look more balanced..


 
Do something you enjoy, so that you'll really DO it.

1st 6 weeks are hardest, until mitochondria build up in your cells.
 
Originally posted by: Insomniator
Whatever you decide to do you'll start to notice how your body is. Everyone is different, and everyone has things that work for them and maybe not others. From what I've seen there is no universal workout.

It might take you 2 weeks or 2 months to notice a real difference, and eating better may or may not make a huge difference.

I'm 5'8, 155.. I've eatin perfect for a month and not lose a pound, and I've also eatin pizza at midnight every other day for a month and not gained a pound.

Neither effected my workout much, although protien shakes and a can of tunafish every day probably helped when i was eating like crap.

If you wanna gain muscle you really need to have a spotter for some exercises. If you dont push yourself on bench until you can't put the weight up on your own, your chest isnt going to get much bigger at all. I would go by myself and could only safely do sets of 155 safely on my own and was kind of at a standstill for a while. Started going with a friend and he spotted me doing 175-185 and I noticed a difference after 2 weeks.

You can get to a nice muscular level without working legs much, but if you want to get big you gotta squat, squat, squat and leg press. Of course you should do that anyway so your body will look more balanced..
Click to expand...

thanks dude, i'll keep that in mind. heh, i know every of ur valuable post counts.
 
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