Quote:
Originally Posted by NomNomNom
Just some overall tips and advice I would have for you:
Don't work out every muscle group every day, your body gains muscle through proper rest. Over training is just as bad as under training. Try this routine:
Chest/Tris - Monday
Back/Bis - Tuesday
Rest - Wednesday
Legs/Shoulders - Thursday
Mix in core when ever you see fit. Also, make sure you can do the exercise properly before trying to up your weight. Proper form is really crucial and you'll thank yourself later. You see the guys at the gym throw on 3 plates on their squat but they go down about 3 inches - that literally does nothing. Once you master the form, then put on the weight.
If you're trying to just tone your muscles, keep the weight light and reps high (11-15 reps) if you're trying to put on some muscle keep the weight high and reps lower (6-8 reps - I'd recommend 8)
If you're going to hit the weights and cardio in the same day, do the cardio after the weights.
The three main workouts you'll need to incorporate if you can are your squats, dead lifts and bench press and do these to start your workouts. Keep your rest times as short as possible. There's no point in doing a set of curls and waiting 3 minutes in between each set, you'll see slim results that way.
If you're looking to put on some muscle you don't want to avoid eating carbs, mainly in the morning. For your protein, your body can't break down more than ~26 grams a serving. If you weight 170 lbs don't take in more than 170 grams of protein a day. It's nice to have post workout cause it helps your body repair the tears in your muscles and it helps you recover faster. If you're just doing cardio, it's not really needed post workout.
Look in to some BCAA's it's an amino acid that prevents your muscles from going into a catabolic state, which means your muscles wont fatigue early meaning you can work out a little longer, and you'll be able to get that last rep in when other wise you wouldn't be able to (more or less)
If you keep up the hard work, keep yourself motivated and follow your diet plan you'll see the results. Once you slim down and are trying to put on some size, you'll have to up your calorie in take but that would be for down the road once you're trying to gain weight and not lose it. You'll have to slim down before you gain it back in muscle.
Don't avoid all your fats, because you need them in your diet - like your nuts, good oils and even in steak. Avoid salt and sugar and don't eat before you go to bed. Make sure you eat breakfast every morning because as soon as you eat in the morning, that's when your metabolism starts working and try to eat every 2.5 - 3 hours.
Even when you're working out and lifting weights you're burning calories, so you'll still be losing weight even if you think you aren't.
For motivation, it's always dependant on the person. Find something that works for you. I recommend thinking about how you'll thank yourself in 6 months. Bring your mind to August - you could start having the body you want or you could look like how you do now. The last thing you want is to be on your way to the beach and thinking "if only I stuck with it, I'd be 150 pounds but I look exactly how I did in February" Because down the road, you wont be thinking about how difficult that one leg day was in the middle of February - It'll be worth it.
Or this:
Hope some of that helps you out
Good luck
Oh, and don't put ANY stock in your BMI. It claims I'm overweight (6'0 190) and I can run a 5 minute mile, I've got a 2.5 plate squat, 4 plate dead and a 2 plate bench.
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Lots of good stuff in this post. Similar to what I would tell you (I just didn't want to type that much lol). Take a look at 5x5 workouts (Stronglifts is the one I'm on). It focuses on lifts such as squats, deadlifts, benchpress, overhead press, and barbell rows.
I went from:
Weight: 160lbs
Squats: 75lb
Bench: 75lb
Barbell Rows: 90lb
Deadlifts: 100lb
Overhead Press: 65lb
to
Weight: 169lbs
Squats: 250lb +175lb (ATG)
Bench: 200lb +125lb (Touch chest)
Barbell Rows: 160lb +70lb (Touch chest)
Deadlifts: 355lb +255lb
Overhead Press: 135lb +70lb (got my goal of a plate a side!)
Good luck!