I need help planning on a workout routine

[Deleted member 848]

Thanks a lot everyone, seriously. All of the input is very much appreciated.

Lol, I hate eating Scat. It's just something I will have to get around, and I seriously plan on it. I have 4 free (more or less) months this summer, so I plan on using this time to give a good crack at this fitness thing. I plan on picking up some protein powder at my local GNC within the next 24 hours. My family eats seriously healthy (more on that later) so I haven't sipped a soft drink in >3 years, and I don't ever drink alcohol either.

For sprinting, I don't have a treadmill at home, although I can obviously use one at the local gym. What are some of the times/speeds/distances I should e looking at, sprinting-wise?



Dan: Thank you so much for your insight. I just finished watching the video, and I have realized that I have probably been eating well below my daily caloric burn for months now. Here's the problem: my family eats SUPER healthy. Like zero dairy products (apart form the occasional goat yogurt), either quinoa, millet, or oats in the morning, brown rice at dinner, etc. We do eat meat, but id say I maybe eat like 20g of protein from meat sources every day. We eat a lot more legumes, like lentils, and what not. I am beginning to realize that this may not cut it, if I am willing to tack on 3000+ calories a day. As a rest, I shall be insetting on protein powder very soon, lol. You said Gold Standard protein is good? Is it fairly healthy? I wouldn't want a chemical-ladden protein power, though it is something I will accept fi there are no other alternatives. Any other dietary recommendations that you ol offer me? What are some foods that are generally very high n calories, and contribute a lot to caloric intake? Keep in mind that I was born in a middle class family, so I don't know if I get my parents to buy me ten dollars worth of chicken breast every single day.

 

[Deleted member 848]

Thank you, Wes. I will be clearing out my inbox shortly, because I might have some questions for you coming up.


What is your beef with protein shakes, exactly? I eat reallllyy healthy, but eating quinoa 5 times a day with steamed vegetables, lentils, and tofu seems a lot more difficult to hit the 3000 calorie landmark than just chugging down a protein-shake.

 

[Gyp Rosetti]

Thanks a lot everyone, seriously. All of the input is very much appreciated.

Lol, I hate eating Scat. It's just something I will have to get around, and I seriously plan on it. I have 4 free (more or less) months this summer, so I plan on using this time to give a good crack at this fitness thing. I plan on picking up some protein powder at my local GNC within the next 24 hours. My family eats seriously healthy (more on that later) so I haven't sipped a soft drink in >3 years, and I don't ever drink alcohol either.

For sprinting, I don't have a treadmill at home, although I can obviously use one at the local gym. What are some of the times/speeds/distances I should e looking at, sprinting-wise?



Dan: Thank you so much for your insight. I just finished watching the video, and I have realized that I have probably been eating well below my daily caloric burn for months now. Here's the problem: my family eats SUPER healthy. Like zero dairy products (apart form the occasional goat yogurt), either quinoa, millet, or oats in the morning, brown rice at dinner, etc. We do eat meat, but id say I maybe eat like 20g of protein from meat sources every day. We eat a lot more legumes, like lentils, and what not. I am beginning to realize that this may not cut it, if I am willing to tack on 3000+ calories a day. As a rest, I shall be insetting on protein powder very soon, lol. You said Gold Standard protein is good? Is it fairly healthy? I wouldn't want a chemical-ladden protein power, though it is something I will accept fi there are no other alternatives. Any other dietary recommendations that you ol offer me? What are some foods that are generally very high n calories, and contribute a lot to caloric intake? Keep in mind that I was born in a middle class family, so I don't know if I get my parents to buy me ten dollars worth of chicken breast every single day.

Mix it up with sprinting. I highly recommend doing these workouts on a track. 5 x 150 meters, 4 x 200M, 3 x 300M...like that with 3-4 minutes recovery or so, depending on the speed.

 

[Saint Cy of JFC]

I'm not health expert, but this is tasty as **** and according to the box is good source of good stuff.

 

[The Black Swordsman]

Dalamon most people just do upper body one day and lower body the next...

Monday :upper
Tuesday: lower

Wednesday: Cardio or rest

Thursday: upper
Friday: lower

Saturday: Cardio or rest
Sunday: rest

This is an example and most people generally seem to follow.

Just go to the gym and do a bunch of lower or upper body machine and mix it up and use different machine every time.

It's not the routine, its how much effort you put into the routine!


You can mix your cardio with the days you life if you want wednesday and saturday off as well.

Your muscles do most of the growing the first 24 hours after you lift so if you don't want to take days off lifting just make sure you don't work out the same muscle two days in a row.

 

[Saint Cy of JFC]

Thank you, Wes. I will be clearing out my inbox shortly, because I might have some questions for you coming up.


What is your beef with protein shakes, exactly? I eat reallllyy healthy, but eating quinoa 5 times a day with steamed vegetables, lentils, and tofu seems a lot more difficult to hit the 3000 calorie landmark than just chugging down a protein-shake.

Probably cost. I use to drink them, but I don't really think they are worth the price when you can get the same effect if you just eat a normal diet.

 

[Deleted member 848]

Probably cost. I use to drink them, but I don't really think they are worth the price when you can get the same effect if you just eat a normal diet.

I eat a pretty low-calorie diet at home though. Not a lot of protein at my house, other than incomplete sources like beans, and a package of turkey slices that Ill use to make sandwiches.

 

[Saint Cy of JFC]

Dalamon most people just do upper body one day and lower body the next...

Monday :upper
Tuesday: lower

Wednesday: Cardio or rest

Thursday: upper
Friday: lower

Saturday: Cardio or rest
Sunday: rest

This is an example and most people generally seem to follow.

Just go to the gym and do a bunch of lower or upper body machine and mix it up and use different machine every time.

It's not the routine, its how much effort you put into the routine!


You can mix your cardio with the days you life if you want wednesday and saturday off as well.

Your muscles do most of the growing the first 24 hours after you lift so if you don't want to take days off lifting just make sure you don't work out the same muscle two days in a row.

Dalamon, this is what most people over the age of 50 do. It's probably a good way to do your 1st week of workouts, just to get your body acclimated, but you are going to want to isolate specific muscle groups if you really want to put on weight/muscle.

Also, make sure you get at least 8 hours sleep daily. I believe that is the magic number for proper muscle growth and repair.

 

[Saint Cy of JFC]

I eat a pretty low-calorie diet at home though. Not a lot of protein at my house, other than incomplete sources like beans, and a package of turkey slices that Ill use to make sandwiches.

I can't even understand this scenario. I am a human vacuum when it comes to food.

 

[Saint Cy of JFC]

Also another easy food option. EGGS. Personally one of my favorite foods. Easy, fast, and cheap. Great source of protein and other things. Also, prior to contrary belief, eating the yolk is healthy and beneficial. I know for a time period some people believed the yolk was bad, but the recent studies I have read disagree.

 

[jazz_fanatic]

I graduated with a degree in exercise sport science and took a class in resistance training at the U. I had to create meal plans and workout routines for athletes all the time. It was such a pain in the ***. I skimmed through some of the suggestions and I approve. Let me know if you have any specific questions. I remember 50% of what I learned in college. I might be somewhat useful.

 

[Duck Rodgers]

It was such a pain in the ***.

And then you were like, "**** it! I'm going to become a pastry chef instead, just to spite my degree wholeheartedly." Is that your story?