Exercise and Fitness Thread

Parallel_Universe

^^ That is a really good deal if anyone is interested in getting one!

Richie23_2

Hi PU.. excellent thread.. wonder if you could help me.
I used to go in my own gym 4/5 times aweek. (gym was in my garage with only free weights) and used to do bou 50minutes each session. I havent done this for awhile now as had to leave te gym equipments at my parents when i moved out. I am now rejoining the gym tonight and i'm getting married next year in June so i want to look good. i'm not fat and not skinny. I'm just looking for a eating plan really. I'm not that big of a eater, thats why before i used to take protein drinks and will be going back on them.

About me first..i'm 24, 6ft 2 and weigh 84kg.
My Aim is to bulk up..at the moment in the photos i look like a been pole.
What foods can you recommend for a daily consumption?
To save on the ole fuel i plan on walking or jogging to the gym..is this wise if i'm trying to gain weight..i was thinking of using that as my warm up and then when i get to the gym do my free weights?
Can you recommend anything else??
Thanks in advance and keep up the good tips!!

Richie

James21_2

Richie23 wrote: »

Hi PU.. excellent thread.. wonder if you could help me.
I used to go in my own gym 4/5 times aweek. (gym was in my garage with only free weights) and used to do bou 50minutes each session. I havent done this for awhile now as had to leave te gym equipments at my parents when i moved out. I am now rejoining the gym tonight and i'm getting married next year in June so i want to look good. i'm not fat and not skinny. I'm just looking for a eating plan really. I'm not that big of a eater, thats why before i used to take protein drinks and will be going back on them.

About me first..i'm 24, 6ft 2 and weigh 84kg.
My Aim is to bulk up..at the moment in the photos i look like a been pole.
What foods can you recommend for a daily consumption?
To save on the ole fuel i plan on walking or jogging to the gym..is this wise if i'm trying to gain weight..i was thinking of using that as my warm up and then when i get to the gym do my free weights?
Can you recommend anything else??
Thanks in advance and keep up the good tips!!

Richie

Simple routine for bulking would be -


WORKOUT 1

Front Squats, Back Squats, or Overhead Squats
Dumbbell Bench Press or Barbell Bench Press
Barbell Rows or Dumbbell Rows
Barbell Curls, Dumbbell Curls, or Close Grip Underhand Chins
Grip or Ab Exercise

WORKOUT 2

Barbell or Dumbbell Overhead Presses
Deadlifts, Stiff Leg Deadlifts, Rack Pulls, or Power Cleans
Dips
Wide Grip Chins
Grip or Ab Exercise

You do workout 1 and then wait two or three days before doing workout 2. After workout 2, you wait another two or three days and do workout 1. Repeat. So, in a given week you might workout on Monday, Thursday, and Sunday. Or Monday, Wednesday, Saturday. Or Monday, Thursday, Saturday. Basically, you do your next workout when you feel fully recovered. Sometimes you'll feel recovered in 48 hours, sometimes in 72 hours, and sometimes maybe not for 96 hours. It depends on myriad factors like the intensity of your last workout, sleep, diet, stress, your schedule, etc.

Sets and reps - 4x6 or 5x5 (but only 3 work sets).

You can still do cardio whilst bulking. Regardless if you wish to cut or bulk diet is the key to achieving your goals. You need to increase your daily calorie intake. Have six smaller meals a day. Oats and egg whites is always good for breakfast. You can snack on nuts and dried fruit during the day.


If you struggle eating buy a smoothie maker you can throw anything in - bananas, oats, honey, natural yoghurt. With regards to protein drinks do not get ripped off but the ones in shops half of them are overly priced and just naff. Theres plenty of sites on teh internet then sell protein powders by the bulk and unflavoured. I buy 5kg of unflavoured whey for 30quid including postage its good quality stuff and if you want to flavour it just throw in some nesquick or ribena etc.

James21_2

Parallel_Universe wrote: »

Weights will NOT make you bulk up, this is impossible for women without steroids or testosterone injections!
hope that helps!

LOL :rotfl:

Whilst womans hormonal capabilities of gaining muscle arent that of men, they can bulk! They do however lack the test levels of men to make substanital muscle gains in comparison to their male counterparts

the recreational training indusrty is a strange one

James21_2

gingerkel wrote: »

I've heard all these celebrities that don't eat after a certain time at night. Does this help? I take it because you are less active at night your body can't burn offthe food you put in late? I don't finish work til 6pm,7 by the time I get home. Is this too late to eat my main meal?
Also what type of sit ups are best for getting a toned belly? I can't shift my "pot" on my lower belly, under my belly button.

Good diet, cardio, I do not beleive in direct ab work but if you really have to weighted decline sit ups and hanging leg raises.

Compound moves like squats and deadlifts work the abs very well.

Eating after 7pm is fine. I eat six small meals a day which i spread out 6am, 9am, 12pm, 3pm, 6pm, 9pm to keep my Metabolic Rate up. Skipping breakfast and missing a meal after work would slow your Metabolic Rate down.

mae

Hi I was wondering if you could give me some advice. I am a member of a gym and when I go I only really use the walking machine I hate running so I walk fast on an incline for about 20 mins and then I do the bike for 20 mins. So not much really and I need to start a better routine.

But I want to know what would be best. I am a size 8 at the top and a size 10/12 around the hips (at the moment more 12!!!). Obviously a size 12 is not big but I have a very small frame so the usual guide for me isn't right. I have a tiny bone structure so being an 8 at the top and needing size 12 jeans isn't thrilling me at the moment and I serioulsy want to do something about it. I think I need to lose about 7lbs, I have quite a balanced healthy diet so I really think its a case of getting my a**se in gear and doing some exercise. When I was younger I was always a size 8-10 in proportion but I think a mix of age and hormones are taking their toll!!!! :rolleyes:

Any suggestions what exercises are the best for hips, thighs and tummy?

Thanks

natanddan1

Hi

I have started my weight lose programme with the GP this week, I am keeping a food diary to check what i am eating. I am a member of a gym but have not used it for so long!!!!!!!
I love to swim but would swimming be far better for me than say a work out in the gym? I am considerably over weight (8 stone Arghhhhhh) and am really commited to losing this but need advise on the excercise regime. I am relatively fit (considering the weight i carry) and my blood pressure / heart rate was described by my GP as excellent last week.

Any help would be really appreceiated with regards to an excercise regime.

James21_2

mae wrote: »

Hi I was wondering if you could give me some advice. I am a member of a gym and when I go I only really use the walking machine I hate running so I walk fast on an incline for about 20 mins and then I do the bike for 20 mins. So not much really and I need to start a better routine.

But I want to know what would be best. I am a size 8 at the top and a size 10/12 around the hips (at the moment more 12!!!). Obviously a size 12 is not big but I have a very small frame so the usual guide for me isn't right. I have a tiny bone structure so being an 8 at the top and needing size 12 jeans isn't thrilling me at the moment and I serioulsy want to do something about it. I think I need to lose about 7lbs, I have quite a balanced healthy diet so I really think its a case of getting my a**se in gear and doing some exercise. When I was younger I was always a size 8-10 in proportion but I think a mix of age and hormones are taking their toll!!!! :rolleyes:

Any suggestions what exercises are the best for hips, thighs and tummy?

Thanks

Plent of cardio
Squats will hit you legs and abs

krad

You could try getting a Slam Man. I got one of these for Christmas and it's proved to be a great workout. I've got a punching bag in the garage but the problem is I often lose motivation half way when punching. The Slam Man is different because it has targets which light up in different combinations. I find the best way to train is to listen to some workout music like RnB or something.

Try these websites: http://www.slam-man.com
http://en.wikipedia.org/wiki/Slam_man

:money:

missyg_3

This is a really good thread! Long time between the last 2 posts though - is everyone busy exercising?!

I could do with some advice and suggestions about what is the best time to eat relative to a workout session for optimal calorie-burning?

Lately I've been trying to time it so I eat lunch or dinner within one hour after taking exercise, but before that I didn't pay much attention to times at all