Workout help

[Valorfall]

So in a recent change in my life I have decided to join the gym. I have never really did the gym thing before or anything. So I was wondwring if any of our local roid heads *cough* RicketyRob *cough* would have some advice or a work out routine that they would suggest. I'm also looking for some diet help.

[toby2533]

Start Cardio at the gym, try the elliptical machine low impact on the knee, also once you start lifting try only eating a protein bar for lunch with yogurt bewteen breakfast and dinner.

[Port66]

Something many lifters say, leave the pride at home, no need to start with heavy weights and get hurt. Also beware the gym experts lol.


Before doing more than the already suggested cardio, write down your goals. Short term and long term. Then that will help whoever is offering your diet and workout plan ideas.

I eat big carbs and 250-300 grams of protein per day, but I am a power lifter and offensive lineman. I don't want to be cut. I want to be solid, people run into me and fall down and I barely notice. If you want to lose weight lower carbs and protein is important but maybe a little less than mine. Also if your muscle building or just toning and weight loss.

Some of us here have discussed it before but there are tons of articles on bodybuilding .com and I order all my supplements from them.

I work with athletes in high school and college, the big things I tell them is good clean reps are important and if it feels uncomfortable stop.


Tapatalk HD, high def ranting.

[KaNtSt0PMeH]

If you are going to lift, form is 10x more important than weight. Don't overdo the cardio like Rob said. You are gaining any immediate benefits trying to run 5 miles the first day. I recommend interval running. Sprint, jog, walk kinda thing.

[Valorfall]

Well my doctor says I need to strengthen my core and lower back and I need to lose like 30-40 lbs...

[Port66]

Bike or elliptical is good start for a beginner or returner. Also the core lower back thing. Be careful on the back extension machine. Many people will make it so much worse thinking its easy and upping the weight. I do 350 lbs but I am much bigger than you at 280. Core I like a lot of p90 exercises. I stole a lot from that program. Look up the sledgehammer or wood chopping core type stuff. It hard but something you can do alone and at home . Also good for back and core. Straight leg lifts.( the ones where you hold your self up in the roman chair.) You won't have many reps at first. But they help a lot.

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[WHIT3C3LL]

How about apft improvement help especially in hot weather? I can run in cold weather but when it starts warming up I get to the point where I get a half mile in and start dry heaving

[iCharlieF0xtr0t]

I mean I've been lifting since freshmen year high school football, have hit the gym almost constantly since then. When I was conditioning after my surgery, went from 200 pounds to 140 in a span of 4 months, I started off with doing ton of cardio abs and all core exercises, after I put on atleast 5 pounds of weight and toned myself up I built from there started with Low weight high reps 5 day a week cycle, w/ 30 min varied cardio and atleast 15 min abs every other day. Chest&Tri, Bi&Back, Shoulders & Traps, Leg day, & Bi&Tri. After about three months I would move to a bulking stage, Heavy Weight Low Reps 5-7, Eat a ton of calories high protien, Tri&Bi, Chest&Back, Leg day, Shoulders & Traps, Chest & Tri, with heavy resistance cardio, like bike or swimming for 30 min. After bulkin for 3 months go back to cutting phase.

[iamthesgt]

How about apft improvement help especially in hot weather? I can run in cold weather but when it starts warming up I get to the point where I get a half mile in and start dry heaving

Play a cardio-intensive sport (Ultimate or Soccer or something similar). I cut 30 seconds off my 1.5mi after a summer of Ultimate 3x/week and no running on the side.

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[Port66]

You have a point I lose 10-15 lbs every football season lol


Tapatalk HD, high def ranting.

[toby2533]

also if you want to lose weight change diet, Port said go high protein, I loss and keep the weight off by eating 3 eggs every am if you want bread they have protein bread, then I do yogurt before and after lunch, a protein bar for lunch and then I really don't watch my dinner other then no dessert or apt. If you get hungry before sleeping another yogurt at night. Adding this with cardio and strength training you should see a lot of weight loss fast, once you hit the plateau for wegiht loss don't worry about it start lifting more and increasing your cardio time, and at this point don't weigh yourself that much go by how your cloths fit.

[Rickety Rob]

Sorry for the late reply Watson but if you haven't hit the gym in a long time, you probably don't want to go the route that i'm going.

I do body building, so the way I workout would be something totally different than what you're aiming for.

What are you goals when getting back into shape? Based on your goals, would be how you would want to structure your workout.

If you are into the body building thing. I can help you out.

As far as for supplements, that all depends on what you are aiming for (ie: Body type, shape, etc etc).

[UH1FE]

Looking for suggestions. I had shoulder surgery in January and need to get back to doing pushups. Not looking for some miracle I just hate wasting time. I am looking to maximize the effort put out. Any routine suggestions? To give you an idea of how weak my shoulder is I can do three sets of 10 from my knees and thats all right now.

[bulletmagnet]

I have a bad back myself so I do ab crunches instead of a full situp, pushups and tricep dips too as I'm short of room for
any home equipment. I do have a kettle ball, they make great doorstops.