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I need help planning on a workout routine

  • Thread starter Thread starter Deleted member 848
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jazz_fanatic said:
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. :D
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OMG. I swear, the amount of knowledgeable people on this forum doesn't cease to surprise me.


My questions for you (for the time being):

What are some of the pitfalls that many athletes fall for, preventing them from making serious weight-gains? How do I avoid these aforementioned pitfalls?

Also, what are some other foods that you would recommend for me to eat (that haven't been mentioned)? Should I be eating like 8 eggs day? Are protein shakes alright?


I feel like Im 12 years old, asking you guys all of these questions. Thank you for the courteousness, in terms of taking time to trying to educate me. If I am ever in Utah/Jersey/Mississippi/wherever see you guys are right now, I will definitely buy you a near-beer of the highest grade :P
 
Cyrone Torbin said:
Eat healthier, lift weights (lifting helps build skeletal muscle which will help burn calories at a faster rate). I assume since your old you don't have the greatest joints, so biking would be a good cardio option. If you bike, just don't go out and stroll around. Go hard and put forth enough effort to increase your heart rate considerably, as if you were running.
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Thanks for the suggestions. With arch support I can run. I love to swim, roller skate and bike with my kids. Just need to push it up a bit to get the cardio effects, and something directed at the fat middle. Eat a little less overall, I guess.
 
Cyrone Torbin said:
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.
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THIS THIS THIS. I'll always boil up a ton of eggs and then eat like 3-5 for breakfast (along with other stuff), just sprinkle some salt and pepper on 'em or put a little vinegar on it too. Tasty ****.

In regards to workout, a lot has been posted on what to do...as for reps, I like to do 3x10 one week, then 3x8, 4x6, 6x4 and then go back to 3x10 or 3x15. Obviously as you go from 3x10 to 6x4 the weight you're lifting should increase. Try not to take too much time in between your reps, rest enough so that you don't die, but you want to get a good sweat going and get the heart pumping. I think having a workout partner is essential because you push yourself more if you know you have somebody has your back. Back when I was doing a lot of weight training for football I would workout at least 5 days a week and I put on ~40 pounds of muscle in 4 years. You can put on more faster, but you wanna be careful with that. Good luck homes, and eat more meat damnit.


EDIT: If you want any food ideas, ask for them. What you eat is an essential element towards gaining GOOD weight.
 
Hantlers said:
I love rowing. I'll try to do it for 15-20 minutes depending on how I feel, it's an absolute killer.
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Nice! I've been very lazy the last couple months. My goal is to do 400+ calories in 21 minutes. I got to 383 last year and then my working out fell apart when I bought my home. I have my own Concept 2 now and have done some interval training here or there but need to start up again. I also rowed 38 calories in just 1:10 at full resistance and in all out "sprint" mode. Not sure if you know too but times/distances rowed are pretty equal to those for running, well, at longer distances anyway. In other words, if you can row 5,000 meters in 19:00, your 5K time should also be right around there for running. Give or take of course.
 
Wes Mantooth said:
Nice! I've been very lazy the last couple months. My goal is to do 400+ calories in 21 minutes. I got to 383 last year and then my working out fell apart when I bought my home. I have my own Concept 2 now and have done some interval training here or there but need to start up again. I also rowed 38 calories in just 1:10 at full resistance and in all out "sprint" mode. Not sure if you know too but times/distances rowed are pretty equal to those for running, well, at longer distances anyway. In other words, if you can row 5,000 meters in 19:00, your 5K time should also be right around there for running. Give or take of course.
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Oh I've been beyond lazy recently. When I'm in school we have a really nice gym with everything I could ever need, but I took a semester off so I haven't been able to do much. I did Insanity for a while, but now I'm working 12+ hours a day so I just don't have time to do anything other than maybe a mile or two run.
 
Hantlers said:
THIS THIS THIS. I'll always boil up a ton of eggs and then eat like 3-5 for breakfast (along with other stuff), just sprinkle some salt and pepper on 'em or put a little vinegar on it too. Tasty ****.

In regards to workout, a lot has been posted on what to do...as for reps, I like to do 3x10 one week, then 3x8, 4x6, 6x4 and then go back to 3x10 or 3x15. Obviously as you go from 3x10 to 6x4 the weight you're lifting should increase. Try not to take too much time in between your reps, rest enough so that you don't die, but you want to get a good sweat going and get the heart pumping. I think having a workout partner is essential because you push yourself more if you know you have somebody has your back. Back when I was doing a lot of weight training for football I would workout at least 5 days a week and I put on ~40 pounds of muscle in 4 years. You can put on more faster, but you wanna be careful with that. Good luck homes, and eat more meat damnit.


EDIT: If you want any food ideas, ask for them. What you eat is an essential element towards gaining GOOD weight.
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Any other food ideas? Im picking up a ****load of eggs tomorrow, lol. Can't decide on whether I should just go out and buy some protein powder as well
 
dalamon said:
Any other food ideas? Im picking up a ****load of eggs tomorrow, lol. Can't decide on whether I should just go out and buy some protein powder as well
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Get some. Don't shop at GNC, however. Go to Walmart. This is what you want:

https://www.walmart.com/ip/Body-For...3-Pack-Value-Bundle/14574788?findingMethod=rr

https://www.walmart.com/ip/Body-Fortress-Super-Advanced-Whey-Protein-Chocolate-Peanut-Butter-Supplement-2-Lb/13274590

Assuming Canadian Walmarts carry the same things.
 
dalamon said:
Any other food ideas? Im picking up a ****load of eggs tomorrow, lol. Can't decide on whether I should just go out and buy some protein powder as well
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Well since you're trying to bulk up, anything with protein is what you want to eat. You already said you eat healthy with stuff like quinoa, so you should be set there. I also like brown rice as a quinoa alternative. Cauliflower, spinach salad with peppers and a homemade dressing, I mean, you're already eating healthy so I guess I don't need to go over that. You need to increase your protein content, I think the easiest way to do that is meat.

It will be a little more expensive, but try to get the leanest meat you can. Chicken is always good, fish is excellent, I love red meat, but you don't want to go overboard on it (I feel so un-American). Buffalo is a great choice if you can find some for a decent price. Like you had mentioned earlier, your caloric content should increase, but I wouldn't go too high. Healthy eating shouldn't just be for a month or two, but it should be something that you can sustain for a long period of time...so don't start eating 4,000+ calories a day, that's just getting yourself into bad habits. I think protein powder is a waste, I much prefer eating lol. You can get it if you want, but it's expensive and food tastes better. If you do, make sure it's actually a healthy one, some of them are terrible for you. Umm...oh yeah, I used to use this stuff and absolutely loved it. Get it.

pGNC1-5933478t300x300.jpg


It's essentially just pure energy, you'll get more out of your workout with it.

41313QETQZL._SL500_AA300_.jpg


You won't be as sore after your workouts, it's amazing stuff and really helps. Well, at least it did for me haha.
 
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