Getting in shape 2008 / 2009 / 2010

[ghostdancer308]

Chuck-
  This is where all the little things come into play. To include genetics and what level of training your at. I have a target weight myself, but if I drop to much my strength falls and I lose energy. I learned most of my eating from the past program I mentioned: Body for Life. I think your trainer can answer your intake questions better than I can. I know my calories tend to stay around 4K and don't go much below 3200. This is also a good time to ask about the P90X program and the diet. The diet is key to all of this stuff. It will help with everything from health issues all the way down to recovery. So do I have a true answer? No, because the training and food here is completely different from what I would do there. Fat cals are a killer though, but I don't think you can get to much protien and when you do, you will get rid of it in waste or through urination. Carbs are hit or miss as well you need them, but I even restrict them at times. Keep a food journal. I have for more than 2 years now. You can do accurate calculations this way and you can't lie to yourself.!!

[BigJerm]

the eating healthy is tough just from the money side of it! Man it cost to eat healthy!!! Anyways I totaled up all I eat pre dinner since I had to change some things around due to cash, added in the 60g shake and here are the stats: 1,640 calories with 367 of them from fat, 173g protein and 102 carbs. My 2 big carb items are the instant oatmeal (33 carbs) in the morning and 2 slices of wheat bread (28 carbs) at lunch.

Dinner is the typical easy stuff. Pasta with ground turkey, chicken salads/strips, bbq chicken, and anything that is able to be grilled for preparation is cooked on the George Foreman grill.

[Trailabite]

Glen,

When we met with the trainer I laid out the workout plan I was doing and said he wouldn't change anything I was doing, so I guess I had that part right. I told him that my concerns were more with the nutrition side of things he said the exact same thing you did in that I should check out the P90x program. According to him the program is good for anyone wanting to get into shape. I hate to buy it just to get a nutrition plan out of it. Right now I think I have a good plan going and I'll just have to monitor it and adjust as I go. I may even gain a little weight before I actually start losing because I'm thinking about just trying to gain some muscle mass first. According to the research that I've done and conversing with the trainer, 10 pounds of muscle mass alone will burn about 500 calories a day alone, that's cool. The only problem I think it will take like 12 months to gain that much muscle, without steroids of course!!

[ghostdancer308]

Just start off with a good foundation. Set a goal thats within reason and attainable. I know when I did that one program it was 12 weeks long. My reward was a cruise. It helps to have a set goal. Do the size building and work into a cutting program like P90X. Let me know when you decide to do this. That could be another thread!!! Slow, steady and consistant. Oh, where's Dewild been? Kind of quiet lately.

[Trailabite]

Here's the breakdown of my new workout plan. On the set of 6 reps I add another 5 pounds on. The P90x will get used when I hit the 200 pound mark!!!!!!

Exercise                           Sets/reps

Day 1 (Arms & Chest)   
Bicep Curls                           4/12, 10, 8, 6
Bench Press (Flat Bench)   4/12, 10, 8, 6
Hammer Curls                   4/12, 10, 8, 6
Tricep pull down                   4/12, 10, 8, 6
Bench Press (Incline Bench)   4/12, 10, 8, 6
Seated Tricep Extensions   4/12, 10, 8, 6
Reverse Barbell Curls           4/15
Chest Fly or Pull Over           4/12, 10, 8, 6
Barbell Curls (Wrist only)   4/15
30 hour cardio   
20 min. ABS*   
   
Day 2 (Back)   
Wide Lat Pulldowns           4/12, 10, 8, 6
Wide Front Pulldowns           4/12, 10, 8, 6
Narrow Pulldowns                   4/12, 10, 8, 6
Seated Lat Rows                   4/12, 10, 8, 6
Barbell Bent over                    4/12, 10, 8, 6
Stiff-Arm Pulldown           4/12, 10, 8, 6
30 Hour cardio   
20 min. ABS*   
   
Day 3 (Shoulders)   
Seated Shoulder Press           4/12, 10, 8, 6
Arnold Press                   4/12, 10, 8, 6
Standing Lateral Raise           4/12, 10, 8, 6
Forward Lateral Raise           4/12, 10, 8, 6
Hammer Lateral Raise           4/12, 10, 8, 6
High Pull                           4/12, 10, 8, 6
   
Day 4 (Legs)   
Leg Extension                   4/12, 10, 8, 6
Leg Curl                           4/12, 10, 8, 6
Leg Press                           4/12, 10, 8, 6
Squat                           4/12, 10, 8, 6
Calves                           4/12, 10, 8, 6
30 hour cardio   
20 min. ABS*   
   
*ABS   
Front ABS   
Leg Lifts             4/20
Scissor Lift             4/20
2 feet foot push     4/20
Riding bike in air     4/20
Criss Cross             4/20
Walking in the air   4/20
Sitting Hinge     4/20
Making O's             4/20
   
Lower ABS   4/20
   
Side ABS   
Sit ups in the air   4/20
Stretch left to right   4/20
Push left, Push right   4/20
   
Stretch ABS    30 Seconds

[ghostdancer308]

Looks good man! Keep us in the loop on how it works out. Did a 2 mile run in the morning. I realize now that early morning runs are BS!!!! Worked all day till right about dark. Went back and did chest and bi's and 300 crunches.

[BigJerm]

Today is chest, tris and gonna get heavy on abs. I also got to get dedicated to cardio man. I hate it (like most people) but I know I need to do be doing 20-30 minutes everytime. I just realized I have 9 days to meet my goal of 250. I was like 252ish begining of last week but only worked out 1 day the whole week...

[Trailabite]

Did arms and chest tonight! This was our first night to actually workout in the gym and it really sucked. I couldn't believe how crowded it was in there at 6:30. I'm going to go check it out at 6 am and see what it looks like. Oh yea, I did absolutly no cardio whatsoever.  It goes against everything I have ever been taught but I'm thinking about backing off of the cardio until I start putting on some muscle. I know it takes about 20 minutes of continuos cardio before you start to burn actual fat, what I didn't know was the body will burn muscle for energy before it burns fat. I don't have enough muscle to burn yet!!!!!!!

[urdaddyjeep]

did 2 1/2 miles with vest on in under 30mins.. walking.. tried to run with it on but it bounces to much and i guess my knee isnt ready for a run with the weight or i am just being a pansy.. but tomarrow i have to see CSM after the sexual prevention class so he can tell me i didnt make the E-7 list and have him give me some reason for it.. so in the afternoon i will do the 2 mile run when i get off work.. did 125 situps in 3mins did jumpin jacks as well..

[BigJerm]

Yep Chuck thats why you need protein to fuel those muscles! I did my tris and chest today with abs and 30 min cardio. Tomorrow is back, biceps, and more cardio... weighed a little less than 253 lbs so gotta get that move on!

[ghostdancer308]

This is where we all differ when it comes to body types and activity level. I feel you can do 2 20min sessions a day of steady cardio and not burn any muscle. To get to that catabolic level(muscle loss) you have to be extremely high octane. I am talking marathon prep level of running and swimming. Just getting to your target heart rate will not hinder or cause muscle loss. Now, when the talk of steady cardio comes in there is a simple rule to follow. Just be able to maintain a conversation during the entire 20-30mins. Not gasping and falling down. Hope this helps.  {toast}

[Trailabite]

MikieD,

You need to be more positive! go in there stomp on his foot and tell him to give it you, it's yours, go take it.