Hello everyone,
Just a few quick questions, promise.
I don't have any spare money or time to continue gym membership, but I don't want to lose all progress. I have own weight set, mat, and pull-up bar installed in basement.
I'm wondering if anyone can coach me right quick on a good week-long daily workout routine. goals are primarily to lose weight, secondary to build muscle. I've been working out for a year now, but I still have no idea exactly what workouts affect what muscles, etc.
Ideally, I'd like to do a different section of body every day, with perhaps a rest day nestled in there somewhere. Basically just a slow loss of weight and a steady gain of muscle.
Also if anyone would care to explain it to the point where I could just set up own workout, I'd be grateful.
Dieting tips are also appreciated. I'm pretty sure burgers and fries are not ideal workout foods!
Thanks all, I look forward to the responses.
Drame22
Need some help here!
Moderators: Boss Man, cassiegose
Re: Need some help here!
If you're doing splits then you could do this sort of thing.
Day 1. Legs
Day 2. Chest
Day 3. Back
Day 4. Day off
Day 5. Shoulders
Day 6. Biceps / triceps
Day 7. Day off.
You can include a lot of exercises, primarily pull-ups, dumbell deadlifts, dumbell squats and lunges, curl variations on biceps, kickbacks and extensions on triceps, shrugs and front and side laterals on shoulders, planks, leg raises, bent over rows for back, arnolds for chest and shouldersm, push-ups etc.
Do you have a bench, as otherwise chest stuff will be a bit difficult or limited regarding what you can do.
As for the diet, what foods do you eat and what times do you eat them?
Day 1. Legs
Day 2. Chest
Day 3. Back
Day 4. Day off
Day 5. Shoulders
Day 6. Biceps / triceps
Day 7. Day off.
You can include a lot of exercises, primarily pull-ups, dumbell deadlifts, dumbell squats and lunges, curl variations on biceps, kickbacks and extensions on triceps, shrugs and front and side laterals on shoulders, planks, leg raises, bent over rows for back, arnolds for chest and shouldersm, push-ups etc.
Do you have a bench, as otherwise chest stuff will be a bit difficult or limited regarding what you can do.
As for the diet, what foods do you eat and what times do you eat them?
Re: Need some help here!
"If you're doing splits.."
Splits like with your legs, or like splitting up the work over the week?
I'm specifically looking for exercises. I'm 5'11", 220lbs if that makes any difference. main hindrance right now is I don't know anything about actual workouts. I had a coach of sorts at gym who just gave me a list of workouts to do each day, but I don't really understand the science behind it, if you will.
What exercises would you recommend?
I don't have a bench. I have an extremely heavy steel pipe that I could probably use as a bar. Weighs around 50lbs.
I'm trying to get a workout routine down with a minimal amount of equipment. Preferably, with no equipment at all.
diet's pretty shot, lol. I eat one or two meals a day, roughly a plate-full. I should mention I'm a smoker so sometimes the munchies are too good to resist, but most of the time I can willpower way past extra food. I used to eat three or four full meals a day, and since cutting back I've noticed myself slimming down a bit. However, I still don't eat healthy. Typical things around house are:
Tuna(generally made into tuna salad sandwiches)
Russet Potatoes(which I roast with olive oil)
Various frozen foods. Pizza, burgers, etc. I know those aren't good for me, I only eat them when I'm sick of eating tuna and potato.
Sometimes there is salad and fruit, I destroy those when they're available.
As to what times, I generally eat a few hours after waking up, around 2pm or so. After that, I pretty much don't eat until dinnertime, round 8 or 9. So I'd say two meals, roughly at opposite ends of the day.
I should also mention, I'm not willing to give up smoking. I'm looking for a fitness workout that incorporates that information. I try to use a vaporizer mostly, failing that a water pipe so lungs aren't nearly as bad as some people I know, but they're far from fit. I'm also talking marijuana, not tobacco. (;
At this point, I can bench around 110lbs for a set of 10 with no problem. I could probably sprint a half mile without stopping, jog maybe a mile.
So a shorter version if you're getting tired of reading:
7 day workout cycle, I need specific workouts.
A run-down of what to look for in food to stay healthy. I know the basics, but past that I'm lost.
Thanks!
Drame22
PS- Is a jumprope a good investment? I don't mind buying simple and more importantly, PORTABLE equipment like a jumprope, small weights, etc.
Splits like with your legs, or like splitting up the work over the week?
I'm specifically looking for exercises. I'm 5'11", 220lbs if that makes any difference. main hindrance right now is I don't know anything about actual workouts. I had a coach of sorts at gym who just gave me a list of workouts to do each day, but I don't really understand the science behind it, if you will.
What exercises would you recommend?
I don't have a bench. I have an extremely heavy steel pipe that I could probably use as a bar. Weighs around 50lbs.
I'm trying to get a workout routine down with a minimal amount of equipment. Preferably, with no equipment at all.
diet's pretty shot, lol. I eat one or two meals a day, roughly a plate-full. I should mention I'm a smoker so sometimes the munchies are too good to resist, but most of the time I can willpower way past extra food. I used to eat three or four full meals a day, and since cutting back I've noticed myself slimming down a bit. However, I still don't eat healthy. Typical things around house are:
Tuna(generally made into tuna salad sandwiches)
Russet Potatoes(which I roast with olive oil)
Various frozen foods. Pizza, burgers, etc. I know those aren't good for me, I only eat them when I'm sick of eating tuna and potato.
Sometimes there is salad and fruit, I destroy those when they're available.
As to what times, I generally eat a few hours after waking up, around 2pm or so. After that, I pretty much don't eat until dinnertime, round 8 or 9. So I'd say two meals, roughly at opposite ends of the day.
I should also mention, I'm not willing to give up smoking. I'm looking for a fitness workout that incorporates that information. I try to use a vaporizer mostly, failing that a water pipe so lungs aren't nearly as bad as some people I know, but they're far from fit. I'm also talking marijuana, not tobacco. (;
At this point, I can bench around 110lbs for a set of 10 with no problem. I could probably sprint a half mile without stopping, jog maybe a mile.
So a shorter version if you're getting tired of reading:
7 day workout cycle, I need specific workouts.
A run-down of what to look for in food to stay healthy. I know the basics, but past that I'm lost.
Thanks!
Drame22
PS- Is a jumprope a good investment? I don't mind buying simple and more importantly, PORTABLE equipment like a jumprope, small weights, etc.
Re: Need some help here!
Yes splits as in splitting up the work over a week.
I posted this for someone else recently so it might work for you. It's been slightly modified.
Breakfast
Option 1.
Bowl of Whole-grain Cereal and 1 rasher of Bacon, fat trimmed off and scrambled Eggs, (2 Egg Whites + Yolk)
Option 2.
Protein shake, small portion of Nuts, (excluding higher carb ones like Cashews, Chestnuts and Grapenuts), + Apple. Give the Apple 10-15 minutes to digest to improve digestion.
Snack
Option 1.
Portion of Turkey + Orange
Option 2.
Small Portion of Peanuts, some Chicken + Raw Carrott.
Lunch
Option 1.
Large Beef Sandwich with trimmings, I.E. Tomato, Lettuce, Cucumber etc.
Option 2.
Bowl of Chicken Soup, + Pot of yoghurt.
Snack
Option 1.
Turkey + Cashews
Option 2.
Ham + 2 large Tomatos
Dinner
Option 1.
Pork with mashed Potato.
Option 2.
Chicken and Rice
Option 3.
100g Halibut + Broccoli
Snack
Option 1.
Beans on Toast
Option 2.
Ham Sandwich, no trimmings.
Easy on the bread with both options.
You could add a few things to certain meals, like Sea Salt, Cracked Black Pepper, Parsley, Mustard, Herbs, Garlic.
As for the training you could do a schedule something like this, which is all bodyweighted.
Squats, 2 sets, 10 reps
Lunges, 2 sets, 10 reps
Good Mornings, 2 sets, 10 reps
Bent over Rows, 2 sets, 10 reps
Pull-ups, 2 sets, 10 reps
Shrugs, 2 sets, 10 reps
Planks 30 seconds.
In relation to the training ideas I gave you above, your bodyweight workouts and cardio schedule could look something like this.
Day 1. Bodyweight
Day 2. Cardio
Day 3. Bodyweight
Day 4. Day off
Day 5. Cardio
Day 6. Bodyweight
Day 7. Day off.
This prevents you doing 5 days straight and 2 days of nothing, as I think that's allowing too much consecutive taxation and 2 days of your body doing nothing, slowly starting to adjust to it, before 5 days of grind again, which might take the edge off progress potential, so the 5 split days should be better for you.
A rope is a decent investment yes.
As for the *ahem* "habit". I'd suggest being willing to ditch that. The money you save could be used towards a gym membership or to pay for the more of the sort of food, that plan allows for, that your current food spending may not
.
I posted this for someone else recently so it might work for you. It's been slightly modified.
Breakfast
Option 1.
Bowl of Whole-grain Cereal and 1 rasher of Bacon, fat trimmed off and scrambled Eggs, (2 Egg Whites + Yolk)
Option 2.
Protein shake, small portion of Nuts, (excluding higher carb ones like Cashews, Chestnuts and Grapenuts), + Apple. Give the Apple 10-15 minutes to digest to improve digestion.
Snack
Option 1.
Portion of Turkey + Orange
Option 2.
Small Portion of Peanuts, some Chicken + Raw Carrott.
Lunch
Option 1.
Large Beef Sandwich with trimmings, I.E. Tomato, Lettuce, Cucumber etc.
Option 2.
Bowl of Chicken Soup, + Pot of yoghurt.
Snack
Option 1.
Turkey + Cashews
Option 2.
Ham + 2 large Tomatos
Dinner
Option 1.
Pork with mashed Potato.
Option 2.
Chicken and Rice
Option 3.
100g Halibut + Broccoli
Snack
Option 1.
Beans on Toast
Option 2.
Ham Sandwich, no trimmings.
Easy on the bread with both options.
You could add a few things to certain meals, like Sea Salt, Cracked Black Pepper, Parsley, Mustard, Herbs, Garlic.
As for the training you could do a schedule something like this, which is all bodyweighted.
Squats, 2 sets, 10 reps
Lunges, 2 sets, 10 reps
Good Mornings, 2 sets, 10 reps
Bent over Rows, 2 sets, 10 reps
Pull-ups, 2 sets, 10 reps
Shrugs, 2 sets, 10 reps
Planks 30 seconds.
In relation to the training ideas I gave you above, your bodyweight workouts and cardio schedule could look something like this.
Day 1. Bodyweight
Day 2. Cardio
Day 3. Bodyweight
Day 4. Day off
Day 5. Cardio
Day 6. Bodyweight
Day 7. Day off.
This prevents you doing 5 days straight and 2 days of nothing, as I think that's allowing too much consecutive taxation and 2 days of your body doing nothing, slowly starting to adjust to it, before 5 days of grind again, which might take the edge off progress potential, so the 5 split days should be better for you.
A rope is a decent investment yes.
As for the *ahem* "habit". I'd suggest being willing to ditch that. The money you save could be used towards a gym membership or to pay for the more of the sort of food, that plan allows for, that your current food spending may not
.-
Bluequartz12
- STARTING OUT
- Posts: 5
- Joined: Wed Mar 20, 2013 6:50 pm
Re: Need some help here!
Hey Drame22. I am a new member here. I saw your post and wanted to answer. To understand your goals personal fitness is like a personal computer. It’s called a personal computer because we can decide how we want to use the PC. Whether internet searches, video games, messenger or face book to our own choice. Because it is our own choice what make the computer personal.
In likewise to our Fitness program I find it most common at every fitness club each person has their own routine that is not like yours. You can only partner with one who is doing something similar to your own.
What you are asking is almost unknown to most of us except to those who take boot camp classes at the fitness club. You sound like a candidate for boot camp workouts. Reason why is it requires least equipment. . When you take away the equipment it leaves most of us boggled what to do now. Most of use various types of equipment. The reason why Equipment is along with walking or swimming helps us to achieve our goals more quickly and efficiently. If Equipment did not help no one was meant to be invented to help us in these goals. Your version of a workout is like Rocky 4, when Rocky went against the Russian. The Russian used Equipment weights and all other machines. Rocky did push ups, pull ups and used a lot for squats. But they also climbed a mountain.
Most of us don’t have Nature aspect in”Strength training techniques” Your area seems to lean more to cardio than strength training. For strength mostly you just have push ups and pulls ups. You need a bench to do work more on your chest and tri-cep kick backs. As for cardio you can do jump rope but not to stomp to hard on your knees. I usually recommend make up your own kind of aerobic dance at home. Do variations of moves and patterns to repeat them like a dance Make sure you do sit ups. Women still notice guys with a big gut even with big arms.
I don’t know who can show you the best cardio routines like boot camp. But look into Joe Weider as for strength training. http://www.joeweider.com/
Joe Weider trained Arnold and Lou Ferrigno who has a basic foundation of exercises. At home whatever you have you can try to simulate these exercises. Oh yeah, I also recommend strength cords or resistance bands. https://www.google.com/#q=resistance+ba ... 73&bih=754
Take a look online for variety of resistance bands. Try to find a pack that may include several size resistance bands. I have some at home. When you don’t have weights these is the next best thing. Lastly if you don’t have time for the Gym but you did have money I would say get Bow flex. You can do lots of exercises on the bowflex machine.
https://www.google.com/#hl=en&tbm=shop& ... 73&bih=754
It works similar to resistance bands but much easier to set up quickly. I want a bow flex myself. I can’t afford it right now.
In likewise to our Fitness program I find it most common at every fitness club each person has their own routine that is not like yours. You can only partner with one who is doing something similar to your own.
What you are asking is almost unknown to most of us except to those who take boot camp classes at the fitness club. You sound like a candidate for boot camp workouts. Reason why is it requires least equipment. . When you take away the equipment it leaves most of us boggled what to do now. Most of use various types of equipment. The reason why Equipment is along with walking or swimming helps us to achieve our goals more quickly and efficiently. If Equipment did not help no one was meant to be invented to help us in these goals. Your version of a workout is like Rocky 4, when Rocky went against the Russian. The Russian used Equipment weights and all other machines. Rocky did push ups, pull ups and used a lot for squats. But they also climbed a mountain.
Most of us don’t have Nature aspect in”Strength training techniques” Your area seems to lean more to cardio than strength training. For strength mostly you just have push ups and pulls ups. You need a bench to do work more on your chest and tri-cep kick backs. As for cardio you can do jump rope but not to stomp to hard on your knees. I usually recommend make up your own kind of aerobic dance at home. Do variations of moves and patterns to repeat them like a dance Make sure you do sit ups. Women still notice guys with a big gut even with big arms.
I don’t know who can show you the best cardio routines like boot camp. But look into Joe Weider as for strength training. http://www.joeweider.com/
Joe Weider trained Arnold and Lou Ferrigno who has a basic foundation of exercises. At home whatever you have you can try to simulate these exercises. Oh yeah, I also recommend strength cords or resistance bands. https://www.google.com/#q=resistance+ba ... 73&bih=754
Take a look online for variety of resistance bands. Try to find a pack that may include several size resistance bands. I have some at home. When you don’t have weights these is the next best thing. Lastly if you don’t have time for the Gym but you did have money I would say get Bow flex. You can do lots of exercises on the bowflex machine.
https://www.google.com/#hl=en&tbm=shop& ... 73&bih=754
It works similar to resistance bands but much easier to set up quickly. I want a bow flex myself. I can’t afford it right now.
Re: Need some help here!
Boss: Thank you for your concern, but A) I smoke for completely free, and B) I did say I was UN willing to give it up. A ton of friends smoke and stay fit, figure it can't be THAT hard. After all, I am the most motivated out of friends, which says something. 
That workout you put up was a good'un though. How would it affect diet if I did put trimmings on sammiches? I don't often use a lot of mayo or condiments but I love fresh sliced tomato and sriracha sauce. I'm not sure if hot sauce is bad for you, I've always considered it a neutral. Hell who am I kidding. Sriracha could be radioactive and I'd still slather it on!
Blue: Oh, I'm aware they can see mah . That's what I'm working on getting rid of. Even if it is the perfectly portable table.
But this isn't for women. I'm going on a month-long survival course this summer, and I want to be fit. I can't even imagine how miserable I'd be in current shape. But it's also to learn what workouts actually DO. So that soon I can just make own workout schedules, since you have to keep changing them to not plateau.
Cheers all!
Drame22
That workout you put up was a good'un though. How would it affect diet if I did put trimmings on sammiches? I don't often use a lot of mayo or condiments but I love fresh sliced tomato and sriracha sauce. I'm not sure if hot sauce is bad for you, I've always considered it a neutral. Hell who am I kidding. Sriracha could be radioactive and I'd still slather it on!
Blue: Oh, I'm aware they can see mah . That's what I'm working on getting rid of. Even if it is the perfectly portable table.
But this isn't for women. I'm going on a month-long survival course this summer, and I want to be fit. I can't even imagine how miserable I'd be in current shape. But it's also to learn what workouts actually DO. So that soon I can just make own workout schedules, since you have to keep changing them to not plateau.
Cheers all!
Drame22
Re: Need some help here!
Trimmings are fine.
Re: Need some help here!
Boss thank you for so much useful information ........ THANK YOU