New to F&N - Gurus... help me make a fitness plan, please!

Discussion in 'Fitness & Nutrition' started by bl4ck, Sep 28, 2005.

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  1. bl4ck

    bl4ck the hopeless romantic

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    So, I've come to the conclusion that I'm a fatass and that I need to get back into shape. I was once a skinny and very nimble person until I was introduced to high school track and football, which I participated in for 3 years and gained alot of muscle mass. But, I havent had a consistent workout plan since then. I'm now 21 and its about 3 years since I've touched a piece of gym equipment. I need your help guys and gals. Fortunately, I have an opportunity to get a very good deal on a LA Fitness pass thru my work.

    I plan on hitting the gym 3 times a week (or more, if need be) and am looking to cut more than anything, then tone the muscle that I have. Heres my current stats:

    21 yrs old
    5'10"
    188 lbs

    What kind of work out plan should I be making for myself if my goal is 170 lbs?

    I can provide some ref pics if necessary...
     
  2. MaineSucks

    MaineSucks OT Supporter

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    so... you just missed the sticky on the top of the main F&N page about this?

    you have a fucking orb. just search... this question is asked weekly
     
  3. tryfuhl

    tryfuhl New Member

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    you're new, you make ME A FUCKING FITNESS PLAN!@#lc
     
  4. leb

    leb OT Supporter

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  5. bl4ck

    bl4ck the hopeless romantic

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    sorry i asked..
     
  6. MSupply

    MSupply New Member

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    OK here ill try...

    THe basics of weight loss are to simply establish a caloric deficiency over a period of time. This just means that you use more than you consume and this is what procures weight loss. For the best results, youll wanna include weights and cardio and a reasonably structured diet. If youre able to build some muscle, youll have an easier time keeping the weight off once you lose it. So, if youre just starting out i would...

    Set up a simple workout that consists of mainly core exercises so try

    Monday - Chest/Tri

    bench 4x12
    incline db 3x10
    flyes 3x10

    close grip bench 4x12
    skull crushers 3x10
    push-downs 3x10

    Tuesday - Legs/shoulders

    Squats 4x12
    Leg Press 3x10
    Leg Curls 3x10
    Leg Extension 3x10
    *every other week, sub deadlifts in for Leg Presses at 3x10

    Military Press 4x12 - careful!
    side raises - 3x10

    Wednesday - Back/Biceps

    Alt. Dumbell curls 4x12
    BB curls 3x10
    Concentraiton Curls 3x10

    Bent Row 4x12
    Seated wide-row 3x10
    pull ups - try to get to 3x10

    On thus/fri/sat repeat mon/tues/wed and take sunday off. Before each workout go for a quick 15-20 minute jog to warm up. Start with light freakin weights!!! Just concentrate on using proper form for the first month or so.

    Ohh, for your diet, id start at about 2200 calories a day and see how that works for you. Weigh yourself every week and see if you need to eat less. Try and set up a diet from the food guide pyramid so it is reasonably healthy for you. Drink lotsa wata too :) You want to lose the weight gradually, not like 5 pounds a week, that will take a toll on your body and youll binge and eat like 100000 calories and gain it all back. Try and lose a pound or two a week. Dont push it too hard or youll kill your motivation.
     
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