Getting back on the exercise wagon...

Discussion in 'Fitness & Nutrition' started by obscure/renegade, Jun 28, 2009.

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  1. obscure/renegade

    obscure/renegade OT Supporter

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    Sup y'all.

    So at the behest of my brother (he needs a workout partner), I've started exercising again.

    Back when I was into lifting, it was all about pushing iron. No cardio, man-pilates, or anything like that was on the schedule. My brother does core, balance, and a little weight work. There's some bike & treadmill warmup & cooldown.

    So I guess what I am asking for is some advice/feeedback on this sort of program, so I can help my brother & I maximize our efforts.

    • I've already cut out soda, sweet tea, desserts, and most refined sugar. I enjoy fish and several veggies, so I can make some adjustments to my diet. Do I need to go heavy with protein? Are there any trustworthy diet plans online? Do I need to limit carbs or not?

    • I'm starting with three days a week to ease back into things. Should this eventually turn into a 5 or 7 day thing? I could exercise every day, but due to my schedule I could not make it happen at the same time every day. Does that matter?

    • I am not obese, and I haven't had any major injuries in the past few years, I'm just out of shape! I don't need to be broly, but I'd like a little size with more flexibility and cut this time around. Should I alternate weight days with the core training days, or blend both into the same day?

    Let me know what other information I need to provide and I'll fill in the gaps as best as I can. Thanks in advance for your time.
     
  2. Elfling

    Elfling New Member

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    Me personally? I *love* 3x weekly full body for strength. I like Madcow's 5x5 or Starting Strength by Rippetoe. Starting Strength would probably be awesome for you.

    http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki

    Foods the easy part. 1g/protein per lb of bodyweight, get your veggies, take some fish oil, fill the rest in with yummy stuff.

    Good article about estimating maintenance calories, with a lot of other info: http://www.bodyrecomposition.com/fat-loss/how-to-estimate-maintenance-caloric-intake.html
     
  3. daballer2005

    daballer2005 New Member

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  4. Elfling

    Elfling New Member

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    I'm not really a fan of Pur's stuff for people starting out. Plus, BBing and strength, while not completely at odds, have pretty different methodologies and end results.
     
  5. Ultimate_Ninja

    Ultimate_Ninja New Member

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    I do a 4 day a week routine. Sundays/Mondays, and then Wednesday/Thursday.

    Sundays:
    Legs, back, biceps, abs: barbells mostly, heavier weights. Back exercises are more focused on pulling movement - as in, pullups, lat pulldowns, etc.
    Mondays:
    Chest, triceps, shoulders, abs: barbells mostly, heavier weights

    The first two days of the split, almost all sets are 5 to 6 reps. 4 sets: first is a warmup of 8-10 reps, and then 3 of the target weight.

    Tuesday: rest


    Wednesday: Legs, back, biceps, abs: dumbbells mostly. Back movement here is focused more on a rowing movement. Slightly lighter weights than earlier in the week, and a few more reps. Usually 8-10 reps.

    Thursday: Same as Monday.

    Friday: rest
    Saturday: rest, eat a lot

    I eat very very lean most of the week.
     
  6. Ultimate_Ninja

    Ultimate_Ninja New Member

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    Find out what works for you, but start with some of the most common lifts. Bench, squats, deads - fill in your routine from there.
     
  7. obscure/renegade

    obscure/renegade OT Supporter

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    This looks absolutely amazing. :bowdown:
     
  8. obscure/renegade

    obscure/renegade OT Supporter

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  9. obscure/renegade

    obscure/renegade OT Supporter

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    Squats are included in the routine I started the other day. Adding bench would be nice as well, because I'd like to have a good chest again.
     
  10. Elfling

    Elfling New Member

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    It's not that it's not a valid setup etc. But for coming back, definitely get the compounds and your eating habits down before you go to a bodypart split.
     
  11. obscure/renegade

    obscure/renegade OT Supporter

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    I work a lot of stupid hours these days and I have got to get a fridge at work so I can eat well mid-day. Being in a rush almos always forces me to eat fast food for lunch. I am sick of it, so it won't be hard to give up.
     
  12. Elfling

    Elfling New Member

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  13. obscure/renegade

    obscure/renegade OT Supporter

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  14. obscure/renegade

    obscure/renegade OT Supporter

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    $31?

    *orders
     
  15. Elfling

    Elfling New Member

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    Yeah it's awesome. I usually fit a few diet sodas, two tupperware bowls with veggies/meat/whatever, and I stick water bottles in the side pockets. I throw two of the bigger blue ice things on top of the food and cover it with a towel, it keeps all day.
     
  16. CrackityJones

    CrackityJones OT Supporter

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  17. daballer2005

    daballer2005 New Member

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    lulz, your not going to do purs diet/routine for a week and look like arnold

    post a pic of "broly"
     
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