Summer Workout Help

[UncleFluffy]

And water is not an answer. I know, its amazingly healthy, btu just plain water makes me sick. I have never been able to just drink it.

Juice is a bit high in sugar if you're trying to cut calories. Maybe try mixing it with fizzy water? Shoot for a little more % water and a little less juice each time?

 

[Mark Wilson]

I suggest swimming at LEAST once a week.

If you know how to do Free, Back, Breast, and Fly, then great!
If not, learn how to swim Freestyle properly and go from there.

 

[i_got_a_mohawk]

Oh. I see. So, my normal schedule is M W F being workout/core training. Make M-chest, W-legs, F-arms? Thats confusing though, due to only one day and then almost a whole week before they are worked again.

Oh, and what about drinks? Im cutting down to trying to make a 2000 calorie diet, but I drink much more than I eat in a day. BUT! Im cutting out pop from my diet, which I used to drink 3 or 4 cans a day.. And water is not an answer. I know, its amazingly healthy, btu just plain water makes me sick. I have never been able to just drink it.

Powerade? Gatorade? Kool Aid? Milk? Juices?

You'd be missing out your back in your plan there. What about something like:

Chest/triceps
legs/back
shoulders/biceps

?

Never stick to splits like that myself tho, but we are both going for different goals

If you can't drink water on it's own, then go with sugarfree diluting juice?

Also try having a look at the book Arnie put out on bodybuilding, and or the one Mike Mentzer did. They are both apparently pretty good (tho this is second hand information to me, I've not had a chance to read either).

 

[Mark Wilson]

Also, here's a "muscle meal" from one of my Men's Health magazines.

Breakfast : 3 eggs, 1 slice Cheddar Cheese, 1 slide Canadian Bacon (Cause we're better)

Snack: 3/4 Cup Cottage Cheese (With Fruit)

Lunch : 3 Ounces Sliced Meat, 2 slices 100% whole wheat Bread

Snack : 1 ounce almonds

Dinner : 1 six-ounce tenderloin, 1/2 cup cooked spinach

 

[J. Crawford]

Also, here's a "muscle meal" from one of my Men's Health magazines.

Breakfast : 3 eggs, 1 slice Cheddar Cheese, 1 slide Canadian Bacon (Cause we're better)

Snack: 3/4 Cup Cottage Cheese (With Fruit) ( I wish there was a puking smiley.. Mark, work on that)

Lunch : 3 Ounces Sliced Meat, 2 slices 100% whole wheat Bread

Snack : 1 ounce almonds

Dinner : 1 six-ounce tenderloin, 1/2 cup cooked spinach ( now this, I could eat everyday.)

Thanks for the tips Mark. And on swimming, I was actually number 3 swimmer in Freestyle, and 2 spot in breast stroke my freshman year. Im thinking of getting back into it this coming school year.

Thanks for all the tips guys! Im reading every response.

I guess my overall goal, in a few words, is to look good. I want to have arms, chest, abs, legs, etc. I want to be in shape too! But looking good is what I want, and Ill d whatever it takes (legally ) to get there.

 

[Bryan R. Tyler]

Oh. I see. So, my normal schedule is M W F being workout/core training. Make M-chest, W-legs, F-arms? Thats confusing though, due to only one day and then almost a whole week before they are worked again.

Oh, and what about drinks? Im cutting down to trying to make a 2000 calorie diet, but I drink much more than I eat in a day. BUT! Im cutting out pop from my diet, which I used to drink 3 or 4 cans a day.. And water is not an answer. I know, its amazingly healthy, btu just plain water makes me sick. I have never been able to just drink it.

Powerade? Gatorade? Kool Aid? Milk? Juices?

The way you build muscles is to break them down. You're trying to wear them completely out. Muscles grow when at rest, so if you do a really good chest workout, then you should let it have about a week to rest. If you can do your chest workout on Monday and then go right to your chest workout again on Wednesday without being quite sore and having a drop-off in performance, then you probably didn't work them very well on Monday. You can work them out more often if you're doing lighter workouts, but you said your goal is to build a lot of muscle. You can do your abdominals three times a week if you're just doing crunches/leglifts, but if you're doing weighted ab exercises, you'll want to wait 5-7 days between workouts too. You'll want to work an upper body part on the day you do your legs as well- shoulders or back most likely. Pullups are hard but they can make a big advance in your physique.

And sorry, but.....water. Water made me sick too. Almost made me gag when I got halfway through a glass. Deal with it, get past it. If you can't deal with drinking water, you can pretty much guarantee you won't have the perseverance to get your body in shape. I found something that helps was the type of container I drank it from. I try to drink a gallon a day now- I use tap water so it may kill me My current way is to drink from a big sports bottle with the lid off. Avoid most fruit juices if you're trying to cut down on calories.

 

[UncleFluffy]

Water also tastes better the colder it is. Half-fill a bottle, put it in the freezer at night, fill it up in the morning.

 

[J. Crawford]

The way you build muscles is to break them down. You're trying to wear them completely out. Muscles grow when at rest, so if you do a really good chest workout, then you should let it have about a week to rest. If you can do your chest workout on Monday and then go right to your chest workout again on Wednesday without being quite sore and having a drop-off in performance, then you probably didn't work them very well on Monday. You can work them out more often if you're doing lighter workouts, but you said your goal is to build a lot of muscle. You can do your abdominals three times a week if you're just doing crunches/leglifts, but if you're doing weighted ab exercises, you'll want to wait 5-7 days between workouts too. You'll want to work an upper body part on the day you do your legs as well- shoulders or back most likely. Pullups are hard but they can make a big advance in your physique.

And sorry, but.....water. Water made me sick too. Almost made me gag when I got halfway through a glass. Deal with it, get past it. If you can't deal with drinking water, you can pretty much guarantee you won't have the perseverance to get your body in shape. I found something that helps was the type of container I drank it from. I try to drink a gallon a day now- I use tap water so it may kill me My current way is to drink from a big sports bottle with the lid off. Avoid most fruit juices if you're trying to cut down on calories.

You guys are killing me! My parents said the same thing, water is the key to reaching the goals I have set.

Ill keep trying. But I am the same way. If I drink a cup of water, I gag and want to throw up. Ill try and get past it.

Okay. Im going to sit down with my dad, who is in crazy made shape (but not the kind of shape I want. He is in shape on the inside, but doesnt look it) and with my buddy Chris, who went from about 150 to 210 in one summer just working at it like a mad man.

Im serious when I say Im in the for the long run. I have more determination than most 16 year olds.

 

[Bryan R. Tyler]

He is in shape on the inside, but doesnt look it) and with my buddy Chris, who went from about 150 to 210 in one summer just working at it like a mad man.

If he went from 150 to 210 in one summer, then he put on a whole lot of fat or water weight. He'd have had to put on 20lbs of muscle per month. It's very rare for someone with good genetics, a strict diet and a great intense lifting program to gain even 25lbs of muscle in a year. Even if he went to 210 and was hard all over, there would be a ton of water/fat/etc. stored on him somewhere.

 

[i_got_a_mohawk]

Or he was just lying.

Tho I do agree, it isn't possible to have been a lean gain.

 

[J. Crawford]

BREAKFAST:
2 scrambled eggs, 1 piece of cheese
3 pieces of unbuttered toast
1 cup of 2% Reduced Fat Milk

Lunch:
4 super thin slices of turkey breast
2 pieces of low fat wheat bread
30 BBQ Fritos (sound bad, but surprisingly not terrible)
Cup of 2% Reduced Fat Milk

Dinner:

Lunch was hard, as Im used to eating and eating and eating, but Im really trying to keep it under control.

 

[J. Crawford]

If he went from 150 to 210 in one summer, then he put on a whole lot of fat or water weight. He'd have had to put on 20lbs of muscle per month. It's very rare for someone with good genetics, a strict diet and a great intense lifting program to gain even 25lbs of muscle in a year. Even if he went to 210 and was hard all over, there would be a ton of water/fat/etc. stored on him somewhere.

Or he was just lying.

Tho I do agree, it isn't possible to have been a lean gain.

Well, those wee my numbers. I was probably off. Lets say he went from a golfers build, which he is a golfer like myself, to a golfer/football hybrid build over summer. Huge difference, believe me.

 

[Bryan R. Tyler]

Lunch was hard, as Im used to eating and eating and eating, but Im really trying to keep it under control.

If you're used to eating a lot, switch to some foods you can eat a lot of with low calories and fat. Chicken with all the fat cut off for example, and mixed veggies.

The Fritos may have been a mistake 30 of them is three servings, and that is 450 calories and 30 grams of fat. That's like a dinner in and of itself. Not that I don't eat a whole bag of Munchos every now and then, but just so you're informed about what you're getting into.

You haven't said how much you weigh and whether you're too skinny or too flabby yet- that'll be a factor in deciding how much you can eat and still lose weight.

 

[J. Crawford]

If you're used to eating a lot, switch to some foods you can eat a lot of with low calories and fat. Chicken with all the fat cut off for example, and mixed veggies.

The Fritos may have been a mistake 30 of them is three servings, and that is 450 calories and 30 grams of fat. That's like a dinner in and of itself. Not that I don't eat a whole bag of Munchos every now and then, but just so you're informed about what you're getting into.

You haven't said how much you weigh and whether you're too skinny or too flabby yet- that'll be a factor in deciding how much you can eat and still lose weight.

Bryan, the Fritos bag says (1 serving, 29 grams, about 30 chips, 150 calories). I can live with that.

Body type. I took some "progress" pictures last night, so about 2 times a month I can compare and see progress. Im 6'3'', started at 160 and am now 154. Very tall and lean. Very lean.

Im just tired of:
-Skinny arms.
-Skinny legs.
- and the little belly I have when I can feel rock hard abs about 1/2 inch below the flab.
-absolutely NO pecs, but not man boobs. Just kind of flat chest.

Those are the 4 areas I want to improve.

 

[i_got_a_mohawk]

May be worthwhile to have a pretty high calorie diet and just bulk as much as you can.

Clean-gaining isn't the quickest way to get the mass on.

On saying that, I'm no bodybuilder type tho. And I feel like a proper fat bas too, an inch taller and almost 100lbs heavier

 

[Bryan R. Tyler]

Bryan, the Fritos bag says (1 serving, 29 grams, about 30 chips, 150 calories). I can live with that.

Ah- I had some Fritos the other day and must have read the serving size wrong as 10 chips. I should've eaten more then

Body type. I took some "progress" pictures last night, so about 2 times a month I can compare and see progress. Im 6'3'', started at 160 and am now 154. Very tall and lean. Very lean.

Im just tired of:
-Skinny arms.
-Skinny legs.
- and the little belly I have when I can feel rock hard abs about 1/2 inch below the flab.
-absolutely NO pecs, but not man boobs. Just kind of flat chest.

Those are the 4 areas I want to improve.

Well, you're better off than you probably think then- getting rid of the fat is the most tedious/longest part of a lot of people's workouts. You should probably try to start taking in around 150g or more of protein a day right now- you may want to get some protein powder if you don't want to eat a lot of chicken/egg whites/etc. I WISH I was 6'3" and really lean- I'm seven inches shorter than you and outweigh you by 35 pounds

 

[J. Crawford]

Ah- I had some Fritos the other day and must have read the serving size wrong as 10 chips. I should've eaten more then



Well, you're better off than you probably think then- getting rid of the fat is the most tedious/longest part of a lot of people's workouts. You should probably try to start taking in around 150g or more of protein a day right now- you may want to get some protein powder if you don't want to eat a lot of chicken/egg whites/etc. I WISH I was 6'3" and really lean- I'm seven inches shorter than you and outweigh you by 35 pounds

Yeah, I dont have a problem losing the weight. Its gaining muscle mass and bulking up is what Im after.

Im looking into Muscle Milk. Chris, my buddy, uses it and its Cookies N' cream! I mean... yum!

And I have learned my body is a fast learner, and grower. I worked out for about two months last year, had t quit due to bad illness, but gained about 10 or 15 pounds and looked like I had a bit of muscle.

 

[J. Crawford]

Breakfast:
2 scrambled eggs, 1 piece of cheese
3 pieces of unbuttered toast
1 cup of 2% Reduced Fat Milk

Lunch:
4 super thin slices of turkey breast
2 pieces of low fat wheat bread
30 BBQ Fritos (sound bad, but surprisingly not terrible)
Cup of 2% Reduced Fat Milk


Snack:
Medium sized bowl of home made potato soup, containing spinach, potato, and hot sausage
Mountain Dew Voltage.. Its a long story.. take my word for it.

Dinner:
Hamburger, 1 slice of cheese, some kind of "weight watchers" bread my mom let me try
Frito BBQ Fritos, or a vegetable if one ca be found
Powerade

 

[Tsal]

If you want to look ripped, there's you need to lose fat. If you want to look muscular and ripped, you need to first gain some muscle, then lose the fat. Simple as that.

Getting ripped is simpler than most people think: just smarten up your eating a bit, and then get exercise, a lot of exercise. Any exercise will work - jogging, running, bicycling, swimming, basketball, soccer, tennis.. A friend of mine lost 40 lbs within a few months by becoming obsessed about bicycling - he averaged around 2 hours per day.

The key thing is keeping yourself motivated. You need to allow your self a nice, long slow start into things, then let the pace come by itself. Don't torture yourself, but slowly make yourself the ripped sporty guy who's always exercising. As Maki would say, it's about quantity, not quality.

 

[J. Crawford]

I went to the Y and did free weights with Chris today.. I feel like a total loser compared to those guys. I know, we all start somewhere, but after a month of working on the machines and cardio, I expected to be able to bench more than 85 lbs..

Chris, and my other friend, just kept telling me we all start somewhere, and theyre right. But lifting a 85 lbs for 10 reps, while others are doing 200 lbs for 10 reps, it takes a mental toll.

Im tough though. Just ranting a bit.