Need exercise, weight training. getting into shape advice

[DestinyKnight]

Hey Guys, I need some advice.

I've lost 98 lbs over the past 2.5 years. I?ve gone from a size 44 to 32 waist and XL to S shirt. I did not exercise at all during this period. And while it has been great getting the bulk of this weight off of me, I still find that I'm about 15 lbs overweight. I'm 5'6" and weigh 147 lbs. I've come to the conclusion that I cannot lose the remaining weight by dieting, because if I reduced my calories anymore I would probably starve to death.

I average about 1200-1500 calories a day, consisting of whole grains, fruits, vegetables, and primarily plant based proteins (nuts, legumes, and soy products), although the occasional freshly caught trout does find its way into my menu once in a while. Some may call my lifestyle vegetarian, I however, do not. I don't agree with the ideology and philosophy of typical veg-heads, and PITA is fvcking nuts, unless of course you?re talking about the flat bread, and in that case, I like it very much, especially with some hummus. Animals and dairy products are tasty, and it's fine to eat them, they were just too much of a contributing factor to my obesity so I eliminated them from my diet.

My goal is to get into the best physical shape possible. Right now, I'm horribly weak and my metabolism is rubbish. I need to increase my metabolism and build muscle while eliminating the remaining bulk of fat. I've been overweight for most of my life, and now I want to experience what it's like to be really "fit". I realize that I need to exercise and work out, but the problem is, I'm clueless. I don't know anything about weight training, or any of the standard exercises most people mention when talking about it.

I've been bicycling 5 days a week for about 2.5 weeks now after work for about 35-45 minutes, and I haven't lost any weight since starting, in fact, I've gained about 1.5 lbs. Is this normal when someone begins an exercise regimen?

I would like to start a weight training program in addition to my cardio, but again, i'm clueless where to start on the weight training and how to fit it in with the cardio.

Any advice? Anyone have some websites for newbie weight training?

What's a good routine/workout schedule for beginners like me?

Is there any place online that describes exactly what those exercises are, and how they are done?

Should I just bite the bullet and hire a personal trainer for a couple of days to show me the ropes?

CLIFF NOTES:

1. I was really fat, now I?m not
2. want to get buff, but I?m clueless
3. post on ATOT
4. ????
5. profit?

 

[Shyatic]

http://www.wannabebig.com -- there's routines there (I would follow #1) that are very helpful. They are simple to follow (look up the exercises on EXRX.net) and you should be well on your way. I think though, it will be hard to lose that last bit of weight -- try to find out your body fat percentage (calipers or otherwise). It helps to know because you know how much more your body can go before it's at the point where you will plateau at a LOSS of weight

 

[gigapet]

alot of people here are fat. its probably not the best place to look for advice.

Why not get a few sessions with a professional at your local gym?

 

[desy]

I'm 5 6 - 170 and NOT fat and small framed
Start working out you don't need to lose 15lbs maybe change 15lb but 130 is too small unless you're a woman

 

[JulesMaximus]

As you increase your output you'll need to increase your caloric intake as well. Sounds like you might be malnourished right now though. You really should seek the advice of your doctor before beginning an exercise routine, especially in your case.

 

[snoopdoug1]

Originally posted by: DestinyKnight

CLIFF NOTES:

1. I was really fat, now I?m not
2. want to get buff, but I?m clueless
3. post on ATOT
4. ????
5. profit?

Step 3 definitely isn't getting you to profit...

 

[Cheetah8799]

I've lost 98 lbs over the past 2.5 years. I?ve gone from a size 44 to 32 waist and XL to S shirt. I did not exercise at all during this period. And while it has been great getting the bulk of this weight off of me, I still find that I'm about 15 lbs overweight. I'm 5'6" and weigh 147 lbs. I've come to the conclusion that I cannot lose the remaining weight by dieting, because if I reduced my calories anymore I would probably starve to death.

That's not overweight at all. Very good weight if you ask me. If you start working out, you are probably going to put on weight because of the muscle mass you will build. If you do still have a high body fat %, you may burn some more of it in the process, but I still think you will gain weight.

You say you are weak, it's probably because you've been on a major diet and NOT working out at the same time. So your body is eating away at it's fat and muscle reserves.


edit: DestinyKnight, go to this site. They have plenty of articles for people who are trying to lose weight and are new to triathlon. I know you aren't talking about doing that, but the same principles apply to you. It also may get you interested in some new activities.

http://www.beginnertriathlete.com/default.asp

 

[DestinyKnight]

thanks for the link. I'm assuming routine #1 is the last one on the list with no number? How do I go about finding out my body fat %? are there home tests, or do I need to see a doctor to find out?

 

[DestinyKnight]

Hi gigapet, I posted on ATOT because I've seen alot of good advice on this subject given here before. besides, not all of us are fat dorks or skinny nerds are we??

A few sessions with a pro at the local gym is definately on my list, I just don't have a lot of cash to spend on one at the moment.

 

[DestinyKnight]

desy,

Maybe your right, my brother is just a bit taller than I am and he said that when he weighted 170, he was ripped. but I past 170 some 35 lbs ago, and I still feel overweight.

Thats why I've just been maintaining my weight at this level for the past few months, I want to get "fit" not malnourished. If I can change the 15lbs of fat to muscle and stay around 145-150 lbs, all the better.

 

[DestinyKnight]

Originally posted by: JulesMaximus
As you increase your output you'll need to increase your caloric intake as well. Sounds like you might be malnourished right now though. You really should seek the advice of your doctor before beginning an exercise routine, especially in your case.

That's good advice, I'm due for a physical anyway as I haven't seen a doctor for 3 years.

I'm afraid to increase my caloric intake too soon, I don't want to put on fat, and with my pathetic metabolism, I'm afraid thats what would happen. I would like to get my metabolisim revved up abit before I eat more, but I'm not sure how that works.

 

[NogginBoink]

What's that guy's website where he took a picture of himself every day for like a year while bulking up?

 

[NogginBoink]

Originally posted by: NogginBoink
What's that guy's website where he took a picture of himself every day for like a year while bulking up?

Found it. It was this guy.

 

[DestinyKnight]

That's not overweight at all. Very good weight if you ask me. If you start working out, you are probably going to put on weight because of the muscle mass you will build. If you do still have a high body fat %, you may burn some more of it in the process, but I still think you will gain weight.

As long as I'm putting on muscle and burning fat, I'm fine with that. I'm pretty sure I still have a high body fat % right now.

You say you are weak, it's probably because you've been on a major diet and NOT working out at the same time. So your body is eating away at it's fat and muscle reserves.

QFT.

edit: DestinyKnight, go to this site. They have plenty of articles for people who are trying to lose weight and are new to triathlon. I know you aren't talking about doing that, but the same principles apply to you. It also may get you interested in some new activities.

http://www.beginnertriathlete.com/default.asp

Thanks for the advice.

 

[DestinyKnight]

Originally posted by: NogginBoink

Originally posted by: NogginBoink
What's that guy's website where he took a picture of himself every day for like a year while bulking up?

Found it. It was this guy.

man, thats awesome!

 

[Koing]

Squat.

You weigh nothing. You need to put some weight on or reduce your bf% and up the muscle mass. Your 'weight' doesn't matter as long as your healthy and look like how you want to look.

Squat, benchpress, pull ups, dips, back and abs is all you need. 12reps x 3sets.

Koing

 

[Legend]

First tweak your diet a bit. Shoot for 2000-2500, however I'm not a huge fan of calorie couting.

Eat about every 3 hours and your small meals should consist of: 40% protein, 40% carbs, 20% fat. You seem to already know what are good carbs/fats. You may want to get some fish oil or walnuts. These fats do an excellent job at keeping healthy hormone levels. Without these, you won't be able to build at all. They also increase metabolism/energy/sex drive.

I'd recommend increasing meat intake. You can buy frozen grilled chicken breasts and Walmart (great value brand) and Sam's club (I believe Tyson has stuff here). There's likely other places, but all I saw at Kroger were breaded, fried crap.

With this, you can make a whole grain chicken sandwich and eat a few walnuts, and you've got the right portions of food for optimal gains. You need carbs to increase insulin to increase protein absorption. But you don't want white bread because that increases insulin too quickly/shortly. It'll make body fat. The only time you want simple carbs is post-workout.

Don't ignore your legs! They're one of the easiest muscles to build quickly at first, and they'll increase growth hormones in your body.

Do a schedule like:

Monday: Chest, abs, biceps
Wednesday: Legs
Friday: Back, triceps, shoulders

Buy some whey protein and creatine. But don't get Creatine if you've got liver problems. People that have *abused* creatine over long periods of time have gotten liver problems. Just to be safe.

Take a half of scoop of whey and creatine immediately before and after your workouts.

Creatine will add a bit of water weight to your muscles, so you may notice some artificial gains initially. But creatine helps endurance in the gym, helping to make more gains.

 

[DestinyKnight]

Originally posted by: Koing
Squat.

You weigh nothing. You need to put some weight on or reduce your bf% and up the muscle mass. Your 'weight' doesn't matter as long as your healthy and look like how you want to look.

Squat, benchpress, pull ups, dips, back and abs is all you need. 12reps x 3sets.

Koing

So, assuming I get the OK from my doctor, are these exercises that I can just jump into? I don't think I've ever done a pull up in my life. If I can't do an exercise, what do I do? Are there exercises I could do to build up to the real ones?

Can I learn how to do these exercises on my own?

 

[DestinyKnight]

Originally posted by: Legend
First tweak your diet a bit. Shoot for 2000-2500, however I'm not a huge fan of calorie couting.

Eat about every 3 hours and your small meals should consist of: 40% protein, 40% carbs, 20% fat. You seem to already know what are good carbs/fats. You may want to get some fish oil or walnuts. These fats do an excellent job at keeping healthy hormone levels. Without these, you won't be able to build at all. They also increase metabolism/energy/sex drive.

so a small meal every 3 or so hours, would mean about 5-6 meals a day. I'm guessing that each meal should be about 350 calories or so if I'm shooting for 2000-2500 calories a day? Also, if its the Omega-3 fatty acids we're after with the fish oil and walnuts, would flaxseeds work as well?

I'd recommend increasing meat intake. You can buy frozen grilled chicken breasts and Walmart (great value brand) and Sam's club (I believe Tyson has stuff here). There's likely other places, but all I saw at Kroger were breaded, fried crap.

I've throught about increasing my meat intake recently, but I hesitate, because last time I tried some chicken, it really reaked havoc on my digestive system. Would tuna work as well? or egg whites?

With this, you can make a whole grain chicken sandwich and eat a few walnuts, and you've got the right portions of food for optimal gains. You need carbs to increase insulin to increase protein absorption. But you don't want white bread because that increases insulin too quickly/shortly. It'll make body fat. The only time you want simple carbs is post-workout.

Don't ignore your legs! They're one of the easiest muscles to build quickly at first, and they'll increase growth hormones in your body.

My legs are actually the one muscle group that I'm currently working, with all of the bicycle riding I've been doing. I'm probably overworking them though, because I'm doing it 5 days a week without rest execpt weekends.

Do a schedule like:

Monday: Chest, abs, biceps
Wednesday: Legs
Friday: Back, triceps, shoulders

So, with a schedule like this, do I do cardio on the rest days? And if I work my legs exculsively on wednesday, and then do bicycling as my cardio on thrusday will I be overworking those muscles? should I bother with doing any cardio?

Buy some whey protein and creatine. But don't get Creatine if you've got liver problems. People that have *abused* creatine over long periods of time have gotten liver problems. Just to be safe.

What are some good suppliers for whey and creatine? I've heard some bad stories about the cheap stuff. What do I look for in a good whey powder?

Take a half of scoop of whey and creatine immediately before and after your workouts.

Creatine will add a bit of water weight to your muscles, so you may notice some artificial gains initially. But creatine helps endurance in the gym, helping to make more gains.

Thanks for all of the advice Legend.

 

[Sukhoi]

Just about every exercise you'll ever need to do.

Like others have said, make sure you do leg stuff. Squats and leg press at minimum. If you can find someone that knows proper technique then straight-leg deadlift is good for the hamstrings.

It's also essentially impossible to gain muscle mass and lose fat at the same time. You need to do one or the other. I'd say at this point for you go for muscle gain for a couple months minimum, and then go in a cut cycle to trim some more fat. To gain muscle mass you need LOTS of calories. Keep eating and working out until you start gaining too much fat. Also for mass gaining keep the reps low. Do 3 sets of 7 reps or so on most exercises. When you're cutting that's when you go high reps (12-15 ish) with lower weights.

 

[Sukhoi]

Protein - http://www.bulknutrition.com/?products_id=62

I like the double chocolate. Get a 5 lb container and if you like it then keep the container and get 10 lb backs to refill it with.

Creatine is an iffy issue. I personally don't like the idea of it, and don't use it. It just makes you retain water, and I want true strength.

If you have $$$ you can can also get some casein protein. It's long-release and supposedly good to take right before you go to bed. Reviews on there say vanilla is better than chocolate for it.

 

[Sukhoi]

If you really want to do muscle gains then don't do much cardio right now. Save that up until you get to a cut cycle and then do cardio bigtime.

 

[Legend]

Originally posted by: DestinyKnight

Originally posted by: Legend
First tweak your diet a bit. Shoot for 2000-2500, however I'm not a huge fan of calorie couting.

Eat about every 3 hours and your small meals should consist of: 40% protein, 40% carbs, 20% fat. You seem to already know what are good carbs/fats. You may want to get some fish oil or walnuts. These fats do an excellent job at keeping healthy hormone levels. Without these, you won't be able to build at all. They also increase metabolism/energy/sex drive.

so a small meal every 3 or so hours, would mean about 5-6 meals a day. I'm guessing that each meal should be about 350 calories or so if I'm shooting for 2000-2500 calories a day? Also, if its the Omega-3 fatty acids we're after with the fish oil and walnuts, would flaxseeds work as well?

I would think so.

I'd recommend increasing meat intake. You can buy frozen grilled chicken breasts and Walmart (great value brand) and Sam's club (I believe Tyson has stuff here). There's likely other places, but all I saw at Kroger were breaded, fried crap.

I've throught about increasing my meat intake recently, but I hesitate, because last time I tried some chicken, it really reaked havoc on my digestive system. Would tuna work as well? or egg whites?

You're going to be bulking and you'd have to eat whatever you get protein from all the time, so I wouldn't advise eating tuna as the main source. You'll gradually build up PCBs in your system.

I've heard about how people that don't eat meat regularly have problems digesting it. Has chicken been an issue your entire life, or just recently? If it's a recent problem, I'd try gradually eating it. If it's some sort of lifetime allergy, lean beef is also good. Tacos with whole wheat tortillas, burgers...if you make it yourself with lean beef, it's actually healthy. What makes beef unhealthy is because recent farming methods lock cattle up into pens and they binge eat grains all day. They get loaded on saturated fat. Lean beef cuts that saturated fat down.

Whey protein is a must. You've got to get about 1-1.5 times your lean mass in grams of protein per day. Say you have 130 lbs of lean tissue, then you need about 130-195 grams of protein a day. That's a lot. A few scoops of whey protein of day helps a lot (that alone is 60 grams).

Do a schedule like:

Monday: Chest, abs, biceps
Wednesday: Legs
Friday: Back, triceps, shoulders

So, with a schedule like this, do I do cardio on the rest days? And if I work my legs exculsively on wednesday, and then do bicycling as my cardio on thrusday will I be overworking those muscles? should I bother with doing any cardio?

If you do cardio, do it on fridays-sunday. And don't spend more than 20 minutes, you don't want to rob your muscles of valuable repair time.

You may want to consider a cardio technique called HIIT. You basically walk for a couple minutes, ten run for couple as if you're literally running for your life. Then repeat for about 10-15 minutes. It's suppose to burn more fat and limit muscle degeneration. I'd recommend on an elliptical machine because it can be very harsh on your legs if you do it running.

Buy some whey protein and creatine. But don't get Creatine if you've got liver problems. People that have *abused* creatine over long periods of time have gotten liver problems. Just to be safe.

What are some good suppliers for whey and creatine? I've heard some bad stories about the cheap stuff. What do I look for in a good whey powder?

I just buy whatever's at the grocery. There's probably better sources.

 

[Legend]

And when you workout, you should do 2-3 sets with a weight such that you fail on the 8-10th repetition. Rest about 2-3 minutes between sets. This allows your body to pump those muslces for more endurance. It's very important you push yourself until failure. However, since you're beginning, I'd take it easy first couple of weaks until your body adjusts to this. You'll probably be very sore after the first round.

Make sure you workout any multi-muscle group first. You don't want to do bicep curls and then do something that depends on your biceps.

 

[DestinyKnight]

Originally posted by: Sukhoi
Just about every exercise you'll ever need to do.

Excellent, that was exactly what I've been looking for

Like others have said, make sure you do leg stuff. Squats and leg press at minimum. If you can find someone that knows proper technique then straight-leg deadlift is good for the hamstrings.

So hold off on doing straight-leg deadlifts unless I can find someone to show me proper form?

It's also essentially impossible to gain muscle mass and lose fat at the same time. You need to do one or the other. I'd say at this point for you go for muscle gain for a couple months minimum, and then go in a cut cycle to trim some more fat. To gain muscle mass you need LOTS of calories. Keep eating and working out until you start gaining too much fat. Also for mass gaining keep the reps low. Do 3 sets of 7 reps or so on most exercises. When you're cutting that's when you go high reps (12-15 ish) with lower weights.

Ok, so I should build mass for 3-4 months and then go into a "cut" cycle for a few months to trim fat? And for gains, low reps at a heavier weight? How do I know what weights I should start at ? Trial and error? use enough weight so that I "fail" on my 8th rep?