FoH Body Competition: Most Improved

[Blumpster]

Originally Posted by JeydaX

Everything looks good but needs more cardio imo.

Sarcasm much! That walk is too long I think. Add an extra lap to the bike ride, and do intervals some days instead, cut the walk out or at least down to an hour.

As far as weight lifting goes you can't go wrong. Keep upping the weight, do max days, tear downs, work ups, keep things interesting.

[Tripamang]

Alright this is my weight loss regiment~ I'm at 220 atm, goal weight is roughly 180 and I'm 5'10.

1 Hour of Elliptical a day, 5 days a week.. I burn roughly 800 calories each day.
120 Sit Ups a day/7 days a week.

I'm not trying to get buff, just burn the weight off. My calorie consumption sits around 1500-2000 per day, I've been doing this roughly 3 1/2 months but I've ramped it up from 30mins/day at 250 calories to 800. Lost about 10-15lbs so far. My biggest problem though seems to be muscle gain. I've flushed out considerably since I've started (legs are like bloody pistons, arms are noticeably larger/stronger) and I'm not sure if I"m pushing myself too hard with the elliptical or what.. but really I don't care so much about the muscles as much as the weight loss (health reasons). More or less it looks like I've barely lost weight but gained considerable muscle (arguably fatter I guess?)

Any suggestions would be great to really push losing the pounds, when I get skinny (healthy) I'll decide if I want to go down the muscle route.

[findar]

my best results before had been doing hiit. jog/sprint intervals basically.

[Desx]

Originally Posted by Tripamang

Any suggestions would be great to really push losing the pounds, when I get skinny (healthy) I'll decide if I want to go down the muscle route.

... How about the fact that lifting weights increases your metabolism much higher and for over 24 hours than cardio exercises. Lifting isnt going to make you fat, its going to slim you down and make you defined.

My suggestion is that you do cardio for 45 minutes in the morning before you eat to burn fat faster. Then follow up later in the day with a weight workout. Doing 120 crunches a day is not very effective.

[Usha Starchild]

When you guys starting up again, maybe a new thread?

I'll be home in a week from my business trip, would be interested in joining.

[Erumaron]

Same question as the last guy...I was thinking of doing a blog that tracks the progress so I'd probably do that and this at the same time. I let my body go to shit over the last year...really need to get back in shape.

[Hooby]

I've already started my diet to sandbag for the next competition. Four donuts in 30 minutes.

I figure the more fat I put on the easier time I will have making an improvement.

[Scorp]

Day 1 -

Bench press
Machine Bench Press Sit and Press forward)
Butterfly machine
Cable Crossover
Hammer Press
Side Ways Hammer Press (inner chest workout)
Barbell Shrug
Free weight -biceps/forearms
Stick and string forearm exercise (Pull weight up by turning stick with forearms)
Tricep pullup
Sit up Machine
Ab Crunch Machine - 50 straight until I can't do anymore


Day 2 -

Squats
Leg Press- 50 reps at half weight
Leg Extension machine
Calv machine ( lay down on stomach and pull bar with heels to your butt )
Barbell seated calv
Calv Press
Ab Crunch Machine - 50 straight until I can't do anymore

You're routine, IMO, isn't very good. You're doing too much while trying to do fullbody. If you want to do fullbody routines, then you can't do as many isolation exercises.

The bolded part.. thats leg curl, and isn't for your calves as much as it is for your hamstrings.

Personally, I'm a bigger fan of daily splits focusing on coordinated muscle groupings. Back/Bi, Chest/Tri, you know the drill. Something like this is what I'd go with, and this is just a quicky off the top of my head so obviously you can feel free to make changes based on your goals...

Day 1: Back/Bis

4x10-8-6-4 of Heavy Lat pulldowns
4x8 T-Bar Rows
3x5-8 Pullups Wide Grip
3x5 BB Rows (not every week)

3x8 Chinups
4x10-8-6-4 BB Curls
1 or 2 sets of low weight Hammer Curls to failure.

Day 2: Chest/Tris

5x5 Bench Press
4x6 Incline Press (DB)
4x10-8-6-4 Incline or Decline Press (Machine)
4x6 Bench Press (DB)

3x6 CGBP
3x10-8-6 tricep pushdowns
3x10 dips
3x10-8-6 skullcrushers

Day 3: Legs/Calves/Abs

5x5 Squat
3x25 Calf Raises
3x10 Leg Curl
3x10 Leg Extention
3x10 Leg Press

2x20 Crunches
3x10-20 Weighted Situps
Leg Raises
Reverse Crunches (If you train abs, train the muscle on the other side too for safety)

Day 4: Shoulders/Traps

5x5 Military Press
3x10 Lateral Raises
3x10-8-6 Shoulder Press
3x10 L Lateral Raises

3x8-12 Barbell Shrugs
3x8-12 Dumbbell Shrugs
3x8-12 Behind The Back Barbell Shrugs

Granted you being a beginner that might be a bit much on the sets/reps, so feel free to reduce them if you feel overworked. I was always a person that had to train with a lot of sets/reps to get any progress done, so if it doesn't take you THAT much to respond, definitely cut it down.

As for diet, go with shit like this..

Protein:
- Meat (steak, chicken, lean beef, etc.)
- Natural Peanut Butter
- Milk
- Whey Powder
- Peanuts
- Eggs
- Fish
- Cottage Cheese
- Tuna

Carbohydrates:
- Oats
- Whole Wheat/Grain Bread
- Whole Wheat/Grain Pasta
- Sweet Potatoes
- Brown Rice
- Oat Bran Cereal
- Fruits
- Vegetables

Good Fats:
- Olive Oil
- Fish Oil
- Flax Oil
- Natural Peanut Butter
- Nuts


Whey + Carbs after workout to replenish glycogen stores and get fast digesting protein into the system. Try not to down your carbs before bed, keep them more centered into the mornings.

Take dextrose or maltodextrin post workout. They're simple carbs and spike your insulin which means greater absorption of protein. take about 80 - 100g carbs worth of dextrose/maltodextrin with whey protein. Then take a full meal about 1 hour after.