Dietary/Exercise Advice?

[LosT_in_TranSlatioN]

Hey y'all. So let's get to the skinny(haha... No. Okay). 

So I've been sick for the past four weeks. Yeah. Add traveling on top of that. I've been from Colorado, to Nevada, to Arizona, to Oregon. I've been covering the west coast for personal reasons. And for those of you who travel as often as I do.. You know that eating healthy on the road is virtually impossible. So long story short. I've gone from 165 to 177 in the past few months. Part of that is that I haven't been able to exercise. Haven't had the time nor energy. You'd think I'd lose weight, but nope. Gained it. Lack of exercise will do that. I'm trying to get down to 155 pounds before I hit summer so I can focus on regaining everything with muscle. And yes, while I have a personal trainer I haven't seen him in awhile for obvious reasons. Excercise isn't as important as diet in that regard. 

 

Im 5'9. My workout routine consists of this. 

5 minutes non stop of jump rope to warm up.

30 minutes of  kickboxing

3 sets of 15 for bicep curls

alternated with 

3 sets of 15 dips

3 sets of 15 pull ups(on a modified machine. I'm training for endurance, not strength)

alternated with 3 sets of 12 dips. 

3 sets of 15 dumbbell press.

 

 

[ALPHA]

No amount of exercise can fix a bad diet, weight loss or maintenance is weighted to 80% diet and 20% exercise. Also you don't need a strict plan just simplify and replace some of the foods you do eat such as salt, sugar, grain, bread, dairy and red meat. I replaced all my carbs with oats (which burns slowly) and nuts during the day and piled up vegetables for dinner, I also replaced red meat with chicken and fish and replaced dairy with almond milk.

[ludy51]

Me? Exercise advice? HAHAHAHAHAHAHA

[GrimCoconut]

They taught us a lot of exercises in basic training. For the most part you look stupid doing them, but they are effective in building functional core strength. 

http://www.armyprt.com/preparation_and_recovery/preparation-drill.shtml

Then you have a ton of exercises you can do from CD1 & CD2. 

http://www.armyprt.com/strength_and_mobility_activities/index.shtml

Then there's the PSD. 

As for me personally, I alternate. One day I do PRT, 4C, CD1, CD2, PSD, then chest, biceps, triceps, and back strength training using weights and machines. Then the next day I run, which usually consists of the PRT to warm-up. My run days always vary. Sometimes I try to do a 2-mile as fast as I can. Other times I do 30/60s or 60/120s to work on sprints. Other days I will just do long-distance running to build my endurance. Then there are days I go for a ruck and put everything in my backpack to make it weigh heavy and then I go hiking at a constant, fast pace to build strength while burning fat. Then, the next day I will do PRT, 4C, CD1, CD2 and then do leg and shoulder exercises using weights and machines. I then just keep repeating, taking off one day a week, even though I still get 60 minutes of some type of cardio in even on my days of rest. 

As for diet, I personally eat whatever. I don't go to McDonald's, but I also try to put good calories in my diet. I avoid refined carbohydrates, consume simple carbohydrates post-workout or in the morning, and other stuff similar to that. 

BTW, when I do weight-lifting, I usually do 4-sets of combined modified supersets in which I do something like...

8-15 reps of incline, decline, or flat bench press

8-15 reps of pull-ups

8-15 reps of flys

8-15 reps of rows

Then rest for 60-120 seconds, and repeat x4 sets.

8-15 reps of biceps curl.

8-15 reps of triceps pull-down.

8-15 reps of preacher curl or hammer curl.

8-15 reps of overhead triceps extension or dips.

Then rest for 60-120 seconds and repeat x4 sets.

Edited April 10, 2016 by GrimCoconut

[LosT_in_TranSlatioN]

So.. I've lost about nine pounds in two days. I was at 177 when I typed this and now down to 168. A lot of that is water weight no doubt. But a lot of that has to be from eating nothing but soup for these past few days and mainly sleeping. 

[usmccharles]

18 hours ago, GrimCoconut said:

They taught us a lot of exercises in basic training. For the most part you look stupid doing them, but they are effective in building functional core strength. 

http://www.armyprt.com/preparation_and_recovery/preparation-drill.shtml

Then you have a ton of exercises you can do from CD1 & CD2. 

http://www.armyprt.com/strength_and_mobility_activities/index.shtml

Then there's the PSD. 

As for me personally, I alternate. One day I do PRT, 4C, CD1, CD2, PSD, then chest, biceps, triceps, and back strength training using weights and machines. Then the next day I run, which usually consists of the PRT to warm-up. My run days always vary. Sometimes I try to do a 2-mile as fast as I can. Other times I do 30/60s or 60/120s to work on sprints. Other days I will just do long-distance running to build my endurance. Then there are days I go for a ruck and put everything in my backpack to make it weigh heavy and then I go hiking at a constant, fast pace to build strength while burning fat. Then, the next day I will do PRT, 4C, CD1, CD2 and then do leg and shoulder exercises using weights and machines. I then just keep repeating, taking off one day a week, even though I still get 60 minutes of some type of cardio in even on my days of rest. 

As for diet, I personally eat whatever. I don't go to McDonald's, but I also try to put good calories in my diet. I avoid refined carbohydrates, consume simple carbohydrates post-workout or in the morning, and other stuff similar to that. 

BTW, when I do weight-lifting, I usually do 4-sets of combined modified supersets in which I do something like...

8-15 reps of incline, decline, or flat bench press

8-15 reps of pull-ups

8-15 reps of flys

8-15 reps of rows

Then rest for 60-120 seconds, and repeat x4 sets.

8-15 reps of biceps curl.

8-15 reps of triceps pull-down.

8-15 reps of preacher curl or hammer curl.

8-15 reps of overhead triceps extension or dips.

Then rest for 60-120 seconds and repeat x4 sets.

Yea, most exercises in basic make you feel dumb as hell when doing them...but it gets the job done.  Basically what Grim said...

2 hours ago, LosT_in_TranSlatioN said:

So.. I've lost about nine pounds in two days. I was at 177 when I typed this and now down to 168. A lot of that is water weight no doubt. But a lot of that has to be from eating nothing but soup for these past few days and mainly sleeping. 

Also, what are your overall goals?  are you trying to stay at 155? What percent body fat are you? You and i are basically the exact same height and weight, so depending on your goal i could have more input

[LosT_in_TranSlatioN]

6 hours ago, usmccharles said:

Yea, most exercises in basic make you feel dumb as hell when doing them...but it gets the job done.  Basically what Grim said...

Also, what are your overall goals?  are you trying to stay at 155? What percent body fat are you? You and i are basically the exact same height and weight, so depending on your goal i could have more input

Just lean muscle at this point. I've let myself go a bit lol. Not fat, but not like I used to be.  17% body fat atm. 

[usmccharles]

8 hours ago, LosT_in_TranSlatioN said:

Just lean muscle at this point. I've let myself go a bit lol. Not fat, but not like I used to be.  17% body fat atm. 

Well im sure you know to do high reps with lower weight to cut.  But diet as stated is the most important thing.  Maybe you should pm @Winchester lol.  Do you do protein shakes, bars, creatine or anything?

[GrimCoconut]

3 hours ago, usmccharles said:

Well im sure you know to do high reps with lower weight to cut.  But diet as stated is the most important thing.  Maybe you should pm @Winchester lol.  Do you do protein shakes, bars, creatine or anything?

I think PSD and cardio are the best way to trim. Then you do some rucking--oh yeah. 

[usmccharles]

2 minutes ago, GrimCoconut said:

I think PSD and cardio are the best way to trim. Then you do some rucking--oh yeah. 

Yea i hear.  I really need to get back in the gym,  I need to trim my beer fat.   I just get so bored with regular cardio

[GrimCoconut]

9 minutes ago, usmccharles said:

Yea i hear.  I really need to get back in the gym,  I need to trim my beer fat.   I just get so bored with regular cardio

I can't do laps for that reason. It's so mundane. I hate when we go to a quarter mile track to do our run. I want to quit out of mental boredom. I love it when we do a mile straight then a mile back. We have this place where it's a mile all around the perimeter and I just run two laps around that. 

30/60s are a great way to lose weight and run if you're out of shape. It gives you time to rest between sprints and it helps you get faster. That was always my favorite run day in basic lol.

[LosT_in_TranSlatioN]

9 hours ago, usmccharles said:

Yea i hear.  I really need to get back in the gym,  I need to trim my beer fat.   I just get so bored with regular cardio

Kickboxing. Best cardio there is, and good self defense too.

[Winchester]

On 4/11/2016 at 7:51 AM, usmccharles said:

Well im sure you know to do high reps with lower weight to cut.  But diet as stated is the most important thing.  Maybe you should pm @Winchester lol.  Do you do protein shakes, bars, creatine or anything?

Actually drop sets are best for cutting as well as alternate neighboring muscle groups in a superset for deeper muscle separation. you can eat carbs before or after workouts just not directly before bed on a non workout day. There are lots of good fat burners on the market as well. Clen is a potent fat burner/muscle hardener but the sides can get annoying. Spot specific topical fat burners actually work but not quite as advertised. Message me for anything you would like to ask.

On 4/10/2016 at 10:37 PM, GrimCoconut said:

They taught us a lot of exercises in basic training. For the most part you look stupid doing them, but they are effective in building functional core strength. 

http://www.armyprt.com/preparation_and_recovery/preparation-drill.shtml

Then you have a ton of exercises you can do from CD1 & CD2. 

http://www.armyprt.com/strength_and_mobility_activities/index.shtml

Then there's the PSD. 

As for me personally, I alternate. One day I do PRT, 4C, CD1, CD2, PSD, then chest, biceps, triceps, and back strength training using weights and machines. Then the next day I run, which usually consists of the PRT to warm-up. My run days always vary. Sometimes I try to do a 2-mile as fast as I can. Other times I do 30/60s or 60/120s to work on sprints. Other days I will just do long-distance running to build my endurance. Then there are days I go for a ruck and put everything in my backpack to make it weigh heavy and then I go hiking at a constant, fast pace to build strength while burning fat. Then, the next day I will do PRT, 4C, CD1, CD2 and then do leg and shoulder exercises using weights and machines. I then just keep repeating, taking off one day a week, even though I still get 60 minutes of some type of cardio in even on my days of rest. 

As for diet, I personally eat whatever. I don't go to McDonald's, but I also try to put good calories in my diet. I avoid refined carbohydrates, consume simple carbohydrates post-workout or in the morning, and other stuff similar to that. 

BTW, when I do weight-lifting, I usually do 4-sets of combined modified supersets in which I do something like...

8-15 reps of incline, decline, or flat bench press

8-15 reps of pull-ups

8-15 reps of flys

8-15 reps of rows

Then rest for 60-120 seconds, and repeat x4 sets.

8-15 reps of biceps curl.

8-15 reps of triceps pull-down.

8-15 reps of preacher curl or hammer curl.

8-15 reps of overhead triceps extension or dips.

Then rest for 60-120 seconds and repeat x4 sets.

Nice routine dude. However there is no set time between sets. Most say the one minute or so but most of the buffest most sculpted dudes take longer times between sets to get better overall and more even workouts and better symmetry 

[GrimCoconut]

8 hours ago, Winchester said:

Actually drop sets are best for cutting as well as alternate neighboring muscle groups in a superset for deeper muscle separation. you can eat carbs before or after workouts just not directly before bed on a non workout day. There are lots of good fat burners on the market as well. Clen is a potent fat burner/muscle hardener but the sides can get annoying. Spot specific topical fat burners actually work but not quite as advertised. Message me for anything you would like to ask.

Nice routine dude. However there is no set time between sets. Most say the one minute or so but most of the buffest most sculpted dudes take longer times between sets to get better overall and more even workouts and better symmetry 

I'm not trying to be big. I'd rather retain my lean figure with functional strength. 

[Winchester]

3 hours ago, GrimCoconut said:

I'm not trying to be big. I'd rather retain my lean figure with functional strength. 

lol that is what I was referring to talking symmetry. How is the injury?? Did you try the extremely slow low weight??  I learned that from an Abercrombie model modeling who wanted to bulk up a little and maintain his lean build then Todd Sweeney/john parillo taught me the details if it. I nearly got a $10,000 a month payday for working 2 weekends a month from Abercrombie but my scars prevented it. I learned as much about symmetry training from those dudes trainers as I learn from  the trainers that  coach pro  athletes and  bodybuilders. That is reason im always looking at players that have talent but can unlock  talent by losing fat and gaining muscle for more strength, explosion.

[arnie_uk]

Currently in preseason training. Sets of 12 10 8 6 getting heavier each time! Massively upped the calories to bulk up over the next 12 weeks or so

[allblackraven]

22 hours ago, arnie_uk said:

Currently in preseason training. Sets of 12 10 8 6 getting heavier each time! Massively upped the calories to bulk up over the next 12 weeks or so

What exactly / how much do you eat in a day?

[arnie_uk]

23 hours ago, allblackraven said:

What exactly / how much do you eat in a day?

In and around 3000. Extra 2 meals per day more or less than I was just a month ago

[allblackraven]

7 minutes ago, arnie_uk said:

In and around 3000. Extra 2 meals per day more or less than I was just a month ago

I'm surprised - that doesn't sound like a whole lot, considering the lifting you're putting in. What position do you play?

[usmccharles]

19 minutes ago, arnie_uk said:

In and around 3000. Extra 2 meals per day more or less than I was just a month ago

How much do you weigh and whats your protein intake?

[harfordravenfan]

On 4/11/2016 at 11:10 AM, usmccharles said:

Yea i hear.  I really need to get back in the gym,  I need to trim my beer fat.   I just get so bored with regular cardio

Same here and bad knee limits me. Joining gym again next week and will get back to swimming. I need to loose some "beer fat" but looking to gain about 10 lbs (currently at 190)

[arnie_uk]

23 hours ago, allblackraven said:

I'm surprised - that doesn't sound like a whole lot, considering the lifting you're putting in. What position do you play?

I'm only scrum half. Wouldn't even call it amateur level lol. Just local team bit of fun more than anything. 

[arnie_uk]

23 hours ago, usmccharles said:

How much do you weigh and whats your protein intake?

Like 72 kg. Roughly 160 lbs I think it is? Try to get about 150 a day and about 360 carbs or so.

[usmccharles]

1 minute ago, arnie_uk said:

Like 72 kg. Roughly 160 lbs I think it is? Try to get about 150 a day and about 360 carbs or so.

I have always went off of at 1.5x body weight in protein.  that's when I was just trying to get a lot bigger. 

[arnie_uk]

1 minute ago, usmccharles said:

I have always went off of at 1.5x body weight in protein.  that's when I was just trying to get a lot bigger. 

Sorry I'm working grams there in my intake. Forgot to convert that

[OriolesMagicPlease]

Rowing is great exercise. It works the whole body and is great cardio. It keeps me toned and my stomach flat. Highly recommend.

[harfordravenfan]

6 hours ago, OriolesMagicPlease said:

Rowing is great exercise. It works the whole body and is great cardio. It keeps me toned and my stomach flat. Highly recommend.

I usually swim for cardio but just got a kayak for fishing (should be close to rowing)

[OriolesMagicPlease]

On ‎4‎/‎28‎/‎2016 at 8:26 PM, harfordravenfan said:

I usually swim for cardio but just got a kayak for fishing (should be close to rowing)

Kayaking is great exercise and fun too.

[LosT_in_TranSlatioN]

So I've adapted more into my routine. My PT and I have worked out a schedule. 

 

Sunday: (at home)

1, 

Light arm workout

3 sets of 12 on hammer curls(25 pounds. When I started I was at 15. I try to increase by five pounds every two weeks)

alternated with

3 sets of 12 on dumbbell curls(20 pounds. These remain consistent)

alternated with 

 

2.

3 sets of 12 of normal dips on the bench. 

3 sets of 15 push-ups alternated with 3 sets of 12 dips(yes I do them twice. I don't have a triceps machine at home)

 

3. 

1 hour of playing basketball(just shooting hoops)

 

Monday: At home

Rest Day 

 

20 minutes on the exercise bike

Walk 3 miles at brisk pace. 

Sprint one mile to finish up. 

 

Tuesday: Upper body day, at the gym. 

1. Light arm warmup

3 sets of 12 on hammer curls (25 pounds)

alternated with

3 sets of twelve barbell curls(20 pounds on each side)

 

2. Bench Press for upper body and chest

3 sets of 12 inclined bench press (30 pounds on each side)

alternated with 

3 sets of 12 inclined push-ups

Alternated with

3 sets of inclined dips(these hurt lol)

 

3.  Chest area workout

Row Machine. Set the weight to 110 pounds. 3 sets of 12. 

Alternated with

Chest Press Machine, set to 70 pounds. 3 sets of 12. 

 

4. More arm work. 

Pull down Machine. Set weight to 120. 3 sets of 12. 

Alternated with 

Biceps curls to shoulder press(20 pound dumbells). 3 sets of 12. 

 

5. Tricep work. 

3 sets of 15 triceps pull downs. Weight at 110. Increase by 10 every two weeks

Alternated with

3 sets of 15 triceps pull backs. 35 pound dumbell increase by 5 every two weeks. 

 

6. TRX work. 

3 sets of 12 TRX Lat rows

alternated with

3 sets of 12 TRX chest press

7. Cardio(this part sucks)

20 minutes of non-stop interval kickboxing. I have the whole routine written down somewhere but this is a long post anyway. Increase each week by five minutes to increase short term endurance. (You start sweating like a mad dog after this one).

20 minutes on the exercise bike. Fat burn mode to keep heart rate up. Target heart rate = 132 BPM. 

 

5 sets of three explosive stair sprints(up and down the stairs=1.. Stairs = 2 stories tall.. This is the worst part).

8. Abs.

3 sets of 30 bicycles. 

Alternated with 

3 sets of 30 leg lifts

alternated with 

3 sets of 30 straight leg bicycles 

 

DONE(Tuesday's suck lol)

 

Wednesday: Leg day at the gym. 

1. 

3 sets of 12. Leg press at 220.

alternated with 

3 sets of 12 leg curl machine set to 90. 

2. 

Walk up and down the hallway at my gym with the medicine ball doing two squats per step while lunging. Yes, it's embarrassing when the strangers stare at you. 

Alternated with 

3 sets of 15 hip adductor(This is the worst one). Weight set to 90

 

3. 

3 sets of 15 cowbell squats. Weight 30 pounds

alternated with 

3 sets of 15 hip abductor machine. Weight set to 90. 

 

4. 

Leg Cardio. 

Run one mile on the treadmill. Set speed to 7.0. Increase and decrease speed based off of exhaustive levels. Progressively increase speed every two weeks. 

 

30 minutes of cardio on the exercise bike. Set to cardio mode. Legs will really hurt after this. 

 

5. Abs. 

See above(I could use some new ab exercises. 

Plank for as long as you can. 

 

Thursday: Rest day from gym. 

Play basketball outside for 30 minutes. Get your heart rate up. 

Walk three miles.

 

Basically on rest days I do light cardio. 

 

Friday: Upper Body workout at gym. 

Saturday. Leg day 2.0

 

Rinse and repeat. Whew. I hurt like a mad dog. But I've put on some muscle. 

[Tank 92]

6 hours ago, LosT_in_TranSlatioN said:

So I've adapted more into my routine. My PT and I have worked out a schedule. 

 

It wore me out just reading this!  haha

 

I noticed you are running stairs.  brutal.  Almost made me quit the wrestling team in high school.