Yeah, thats not good shake. At this point you should not be getting sore anymore, if you are serious you could be tearing muscles more than you should be.

He drinks muscle milk and jagar bombs, he will be just fine.

Some of my thoughts on resistance training.

Split body into different parts for different workouts. Chest & shoulders. Back & abs. Arms (tris & bis). Legs (quads & hams).

Start off 4 exercisers X 3 sets. The first set is to ready the muscles for the work sets, consentrait on your form, you should be able to do 10 reps quite easily. The 2nd set you increase the weight and should do 8 reps where u could have done 10 at the most. The 3rd set you again increase the weight and do 5 to 7 reps, as many as you can do.

1 compound and 1 isolation exercise for each body part. example:

bench press. 50 x 10, 60 x8, 70 x6
dumbell flys. 10 x 10, 12 x8, 14 x 6
military press. 20 x 10, 25 x 8, 30 x 6
dumbell side lateral raises. 8 x10, 10 x 8, 12 x 6

Up it to 6 exercises X 3 sets after a couple of weeks.

You should be a little sore the next day after a workout. You should have a protien drink as soon after a workout as you can.

I can tell you more about supplements, changing your workouts, drop sets, negative reps, ok i'm rambling.

I was really into this stuff about 5 years ago. Getting back into it now. If you want me to write more I will.

GO Jeff

I have some glutamine from when I was working out before with my roomate, but he's gone now and I forget when/ how much of it I'm supposed to take.


I might be a bit different with my weights, but my first set if I can do 12 reps, it's too light. Usually I do around 10, break for 45 seconds or so, then do as many as I can at the weight lower than my first set. Usually I get to 5 or 6, and my muscle's fatigued.

ah...don't know anything about supplements/protein

today i did 30 minutes on the elliptical on level 6 of 10 on what this machine called the Vail Pass program...looked like a hill...

bench press machine..3x10 @ 110
military press 3x10@50
individual arm dumbell bicep curls...3x10 @ 12.5 in each arm
lat pulldowns 3x10 @ 60? i think
tricep curl machine 3x10 @40? i think

then crunches to finish things off.

Did you look all ripped when you got done?

No, but i've actually got a few muscles. I'm feeling good. Wanna feel me?

ooooo my....shoveling the driveway first then my son went to a birthday party at the local pool. Parents were invited to swim, so i maybe 10 or so lengths of the 25-m pool...DAMN...that was tiring....For the the triathlon, i'm going to have to do the equivalent of 15 laps...got some work to do.

A multi vitamin everyday would be the first thing I would reccomend.

Protien is used to repair muscles. Whey protien is absorbed fast, often taken shortly after a workout to aid recovery. Some protein powders have carbohydrates as well. You would want a powder with as little carbs as possible. You will get benifit from having a protien drink within 30 mins of working out. You can mix it with water, I usually mix it with no fat milk and a banana in the blender.

Creatine helps you store energy in muscles. Normally taken in the morning with water or fruit juice. It benifits both endurance and resistance training. You should also drink a couple of extra glasses of water a day when taking it.

The workout style I mentioned in an early post is for muscle building, I forgot your goal was to do a triathlon.

thanks steve, i'll look into the supplements

Jeff creatine will also make you retain water, be careful. You may gain 6-10 pounds the first week you are on creatine. I personally hated it, I always felt bloated, and unless you are trying to get ripped/bigger there is no need for it. Basically it pumps more water into your muscles so you can push on them harder, causing them to rip and repair more and faster.

From what I understand you are trying to lose weight and get into shape to do a trithelon, not see how much you can bench. IMO this would be slightly counter-productive.

Retaining water in your muscles is a good thing. You can work out harder. Some people feel bloated in the stomach, this is also because of drinking more water.

Loosing fat not weight should be the goal. Too many people worry about weight, the mirror and belt holes are a better way to monitor your progress.

I think creatine is great, I loved it. Only had positive affects from it. Some people don't like it, feel bloated like El Guapo said. I put it third after multivitamins and whey protein powder as it's the third thing I would get or reccomend for someone to try.

i joined the YMCA this week


finally


i love swimming

Swimming is the suck. It's also a really good workout, making it even more sucky since something that sucks so bad is so good for you.

Okay...did the first run through of the workout El Guapo sent to me. It's a four-part, four month program with increasing intensity each month.

each exercise only calls for one set of 12, but with enough weight you're struggling at the end. I guessed the weights pretty well for all the exercises and hit it just right then 25 hard minutes of cardio.

I'm beat, but feeling good.

You know I do.

I agree to a certain point here Steve. But the point of Creatine is to build msucle larger than you can on your own, if he is trying to lean down into running shape and he is already a little portly then its not necissary right now. Once he get near his goal weight/thinnes/in shape however you want to view it, he can then load some creatine and try to build bigger muscles.




Good Jeff. How did you like it? If you look and you see that there are tow recomendation for advanced or begineer on reps, I did the begineer for more reps but I still kept the weight up higher.

I liked it...did as much weight as i could for 12 reps...perfect...hopefully in a session or two i'll be able to bump it up

I would think you could do more than 50 on the military. I always found I could do more on that than I could on bench.

And start curling 20 each, puss.


Oh, also, as this is my first time coming in this thread, I've always read (Mens health ftw) that you will burn more fat if you do weights before cardio, but I guess it depends on the main goal, but for me it's usually the fat.

I'm old and weak...I started pushing more since I wrote that.

Plus a three-time dislocated and surgically repaired shoulder.

Oh yeah, that might do it.

I guess my shoulders have always been stronger than my chest. Shoot, everything is probably stronger than my chest.

Goddammit, jefe....those squats and hamstring curls are KILLING my thighs tonite...can't wait til tomorrow's integrity workout..yikes...

FYP

Bump, so it stays on the front page.

The New Year's Resolution Honeymoon Phase usually starts to slow down around now, so I'll just say that if you don't keep going to the gym, Jeff, you're a total bitchtwat.

going again tonight, sir....i'm no bitchtwat.

The core workout from jefe.

Attaboy.

I see what u did there.

Although my forearms have always been really skinny for some reason.

UPDATE:

Still going three times a week, doing the workout jefe provided.

not losing weight, but definitely losing some fat, gaining muscle.

Hit a bit of a wall today, struggled with some of the same exercises i'd been doing..legs felt heavy. Back at it Friday. That is all.

from like july until december of last year I did a "gaining phase" if you will where I ate a whole lot and just lifted with no cardio. I only put on 5 real pounds, which was pretty surprising, but I did end up putting on some fat. this year I've been doing lots of cardio trying to cut, and I've lost a lot of visible fat, but my weight has stayed the exact same as it did as my heaviest in december. its quite confusing. just pay attention to your pants size.

I'd rather YOU paid attention to my pants size....bah-dumdum


i've noticed my belly getting smaller a few other places i store fat are starting to shrink as well.

it takes a while, just don't give up. the thing is, you've got a lot of fat (the general you, not you specifically, fatty) in all kinds of places on your body that you never really acknowledge since it isn't really noticeable, like on your arms, legs, even shoulders and face, and when you burn fat, you're also burning this stuff too so you won't notice your stomach just automatically shrinking since everything else is losing fat too.


jesus that was a long sentence.

ya, that's what all the experts say, you can't spot reduce. I carry of lot of mine in the man-boob area.

This keeps up, maybe I can dump the mansiere...i mean bro....

Moving onto phase II of Guapo's workout. Looks much more intense. Phase I mostly built the big muscles. Phase II works each muscle group much harder.

Looking forward to it.

FEEL THE BURN

Holy Crap...I just looked up some nutrition info...

My daily breakfast consists of a Tim Horton's sesame bagel, toasted buttered, and a large coffee, half a cream.

The bagel and i'm assuming 1 oz. of butter is 450 calories with 54 g. of Carbs. Yikes.

so today I switched to having a Carnation Instant Breakfast. 130 cals or so, mixed in a cup of 1% milk. And then a coffee.

Got to be better, yes?

Any other alternatives? I'd really like to cut back on carbs in my diet and increase protein. Should I get protein powder, maybe make a shake in the morning?

MUSCLE MILK!!!

I don't know much about diet. I am just trying to keep my calories where they need to be.
Sadly I have not worked out since the holidays. You miss a few workouts and then it seems hard to get back on. Add on this season has been killing my sinus' that each day I want and can work out I have a migraine type headache. But yesterday I finally felt good and hit the gym after work.

Interestingly enough, when I last weighed myself at the gym I was 175. Last night I was 173. I think I lost 4 lbs of muscle and gained 2 pounds of fat. I just started off slow and will record my workouts in here to see what works best.

35 minutes on the treadmill. Cross Country 4 setting. First 27 minutes on speed 3.5, last 3 minutes on 5.5, 5 min cooldown on 2.5.
1.87 miles, 211.7 calories burned

That was it, no weights. Thursday and Sat will be my weight and cardio days and tuesdays just cardio days and I will try to go longer by 5 minutes each week till I am doing an hour on the treadmill every Tues. then when spring comes, if it ever comes, I will run on Mon, Wed, and Fri.

Get back at it Steve. There are times i have to force myself to go, but I'm usually glad I did. Once the warm weather comes, there's a track at the local high school just up the road. I think i'll start running there a bit.

Tonight i do this killer ab/lower body routine from Guapo's program. First time, so i should be in serious pain tomorrow.

Jefe, if you're reading this, I have a question about the sets in the Phase II Core workout. For the sets, Do i do all three lower body (ie step up) reps at once, then the three abs reps? Or do I alternate, one step up, one ab, three times?

You can do it either way, I like to alternate, that was I get to "kinda rest my legs" but keep my heartrate up.

I did tried the Yoga workout on the P90X last night. Holy Crap, I could only do 25 minutes, Yoga is a bitch! I think a lot of it had to do with how sore I am from the previous 4 days, on top of that I had a headache that was verging on a migrane so I had to stop and take and ibuprofen and get some food.

Where is this workout Jeff is doing, I am interested in seeing it. Did you post it in here or can I get it somewhere else?

Either Jeff or Matt can e mail it to you.

both of the breakfasts you posted aren't very good. the first one for obvious reasons, and the second because you need to be getting a lot more calories than that at breakfast. I cook myself breakfast every morning. 1 1/2 eggs (1 whole, 1 white), oatmeal/cream of wheat/grits (you don't know what that last one is), 2 slices turkey bacon, chocolate milk. I use low sugar chocolate syrup. I'm not a big follower of the "low carb" thing, because to build muscle, you need protein AND carbs. and building muscle helps you lose fat. you're much better off eating a big, calorie filled breakfast and a small dinner than vice versa. it isn't easy to do, but its the best way.

sent



Interesting. I've never been a big breakfast guy. Until my mid-20s, i never ingested anything prior to lunch.

I do so know what grits is. I'm Canadian, not an idiot.

Okay, i need a fulltime personal chef. Any volunteers?

This is good info right here and I know about and love cream of wheat and grits.

I usually make (this is for me, my wife and son BTW) 7 eggs, 5 white 2 whole - *I don't even like the taste of regular scrambled eggs now that I eat mostly whites - Candaian Bacon or Chicken sausage or turkey bacon. Sometimes a half a slice or wheat toast or today we had the scramble in a corn tortilla.

On occasion we will have oatmeal with a bit of brown sugar (not the kind Jadaki and Shake are used to).

Obv I have not been doing this consistently, as panckaes, waffles and bagels have been a big part of breakfast recently.

jumbo shrimp?


but yeah, i'm sure you've heard the whole thing of eating a bunch of small meals spaced out. thats a good way to do it, as long as you actually have time to do so. I think the best way is starting big and working your way down to small (big breakfast, small dinner), but usually I eat a fairly large breakfast (listed above), about a 120 to 150 cal snack at 9:30, probably 400/450 cal lunch (turkey sandwich, a few baked chips, green tea), 100 to 150 cal snack at 3, then decent dinner at 6 (varies, probably about 500 cals). the main thing is getting enough calories to not starve yourself, but not so many that you're not losing anything.

this is so very true. I had 2 whole scrambled eggs on a saturday a couple of weeks ago to kinda "treat" myself, and they were just horrible. way too rich.

On the rare occasion we go to breakfast and I get scrambled eggs, I almost cannot finish them, plus they give you like 4 when you order two because they just scoop it out of a vat of eggs.

My wife always gets an egg white omlette, if the eggs are friend she'll only eat the whites and not the yolk (thats just weird imo).

My biggest hurdle is late night eating. Last night I had a bag of popcorn at like 11:00 PM too much carbs way too late, but when I am working out I get very hungry at night.

Lord knows i could live off my fat stores for several months...but yes, I know the basic nutrition play you're talking about.

I'm conflicted between losing weight (which i want to do) and getting stronger (which i want to do). It won't kill me to drop some carbs from my diet...i get way too many.

Me too.

And especially when i'm eating healthy, I always seem to crave SOMETHING late at night. Not even anything specific, but it's just like, man, I need a snack. Last night I had fruit cocktail, so that wasn't too bad. Definitely need healthy snacks in the house, the problem is that there just aren't that many of them. Plus I go through them so fast, and then don't go shopping for a couple days.

Whole wheat carbs ftw.

But if you build muscle, you'll drop fat. Just don't worry too much about your actual weight loss. Take pictures or something, lol.

And post them obv.

Not to be a jerk but go look at the sugars in the fruit cocktail, I'm sure it is probably close to your daily allowance. Eating that before sleepy time is pretty bad.