Hi,
I got a problem..the problem is natural cholesterol (hereitary). cholesterol is around 200 so it just at the high end of normal. The bad cholesterol is 147(high)..the good 40 (low end of normal, & many times in past its been low) I'm 43, 5' 2" tall and been about the same weight for 25 years 110-115lb. I have been working out for 9 months, every week. YEA!!! I'm trying to stay off meds for cholesterol & trying to add weight by building muscle. I have gotten bigger but haven't gained more that 5 pounds since working out. I do as heavy as I can lifting 3 times a week covering every muscle group once each week , but I try to do cardio & ride bike every where I can even to work (short commute). Sorry for all the info but the info will help you to help me.
2 questions.
How can I gain weight on a budget & still keep off cholesterol meds. (I do whey protein once a day to give me 32 grams a extra protien) I eat all the time and eat much better than I ever have. (whole grains & fruit, no cheese and only low or no fat dairy etc....meats, but small portions)
Weight Training & cardio
When I lift I am sore for two days, then lift differant groups, then sore again for 2 days.
Need help determining what cardio and how much with out losing weight but need help for heart health.
Any help would be great...I'm educating myself so I don't over load self with too much working out etc.
This is the first time in life I have stuck to this (work out routine) and its great!!!!
Thanks
Wip
You may never heard a question like this.
Moderators: Boss Man, cassiegose
Hello Wip,
Your cholesterol level is affected not only by what you eat, but also how quickly your body makes LDL cholesterol (bad cholesterol) and gets rid of it. Your genes affect how fast your LDL chol is made and removed from the blood. So continue with the low saturated fat intake and exercise, just be aware that if this does not help, you may need medication at some point.
Your cholesterol level is affected not only by what you eat, but also how quickly your body makes LDL cholesterol (bad cholesterol) and gets rid of it. Your genes affect how fast your LDL chol is made and removed from the blood. So continue with the low saturated fat intake and exercise, just be aware that if this does not help, you may need medication at some point.
found your plan on anotheer thread...take 1 exercise from each muscle a devise 2 or 3 programs and cycle through so instread of doing 3 chest exercises once a week, do 3 different exercises once a week so you train more angles...go in this order: quads, hanms, back (row), chest, back (pull up / down), shoulder, bi, tri, ab/core
ok...ya other post was simular to what I do.
Heres more detail
Monday
Chest
Triceps
Shoulders
Usually do 3 differant exercises for each group 8-12 reps each
Teusday
Cardio and Abs
3 differant for both
Wednesday
Upper & lower back
Biceps
Same as Monday on routine
Thursday
Same as Tuesday
Friday
Legs (lower body)
I might miss a day if I do its cardio & abs. Each day I'm in gym 45-60 min. Try to change exercise often for each muscle group. Sometimes I'm not sore for 2 days, but this last week i was thats why I may have said that. I really concertrat on form and not swinging weigh. If i can't lift it i don't so I'm not doing anything that would cause extra soreness out of the ordinary way of tear muscle down. ask more info if you need gtg
Wip
Heres more detail
Monday
Chest
Triceps
Shoulders
Usually do 3 differant exercises for each group 8-12 reps each
Teusday
Cardio and Abs
3 differant for both
Wednesday
Upper & lower back
Biceps
Same as Monday on routine
Thursday
Same as Tuesday
Friday
Legs (lower body)
I might miss a day if I do its cardio & abs. Each day I'm in gym 45-60 min. Try to change exercise often for each muscle group. Sometimes I'm not sore for 2 days, but this last week i was thats why I may have said that. I really concertrat on form and not swinging weigh. If i can't lift it i don't so I'm not doing anything that would cause extra soreness out of the ordinary way of tear muscle down. ask more info if you need gtg
Wip
like i said full body like this:
1
squats x 3 sets
stiff leg deadlifts x 3
db row x 3
flat bb bench x 3
wide pulldowns x 2
bb shoulder press x 2
bb curl x 1
close grip press x 1
2
front squat x 3
slide board or wt plate leg curl x 3
seated row x 3
db incline press x 3
close pulldowns x 2
db shoulder press x 2
hammer curl x 1
diamond push ups x 1
3
walking lunge x 3
inverted row x 3
push up x 2
pullover x 2
clean and press x 3
reverse curl x 2
tiger bend push ups x 2
something like that...you might want to do different reps each day such...even better rotate reps through for each muscle so day 1 for legs may be 4 x 6, day 2 may be 3 x 10 and day 3 may be 2 x 15...you wouldn't do 4 x 6 for eache xercise on the same day though so spread them out throughout the 3 days...what ever exercises you do 4 x 6 for, do them first in workout, 3 x 10's second and 2 x 15 last...you may need to take arms out completely if not recovering well enough or only have them on 1 - 2 days/week
1
squats x 3 sets
stiff leg deadlifts x 3
db row x 3
flat bb bench x 3
wide pulldowns x 2
bb shoulder press x 2
bb curl x 1
close grip press x 1
2
front squat x 3
slide board or wt plate leg curl x 3
seated row x 3
db incline press x 3
close pulldowns x 2
db shoulder press x 2
hammer curl x 1
diamond push ups x 1
3
walking lunge x 3
inverted row x 3
push up x 2
pullover x 2
clean and press x 3
reverse curl x 2
tiger bend push ups x 2
something like that...you might want to do different reps each day such...even better rotate reps through for each muscle so day 1 for legs may be 4 x 6, day 2 may be 3 x 10 and day 3 may be 2 x 15...you wouldn't do 4 x 6 for eache xercise on the same day though so spread them out throughout the 3 days...what ever exercises you do 4 x 6 for, do them first in workout, 3 x 10's second and 2 x 15 last...you may need to take arms out completely if not recovering well enough or only have them on 1 - 2 days/week
ok thanks for the info...I really appreciate all the info I have gotten from forums and website. I think alot of people just don't know where to start & what is right for their body. Since weight & fat isn't problem, questions are hard to find answers for. One question no one has answered..maybe someone has some advice on this.
Wip
ThanksHow can I gain weight on a budget & still keep off cholesterol meds. (I do whey protein once a day to give me 32 grams a extra protien) I eat all the time and eat much better than I ever have. (whole grains & fruit, no cheese and only low or no fat dairy etc....meats, but small portions)
Wip
buy meat in bulk ansd store in freezer...also if it high on your prirty list than decrease beer etc and put more than enough aside for food...besides rent, food is number spending priority even before bills...if you want to make it happen you will... bill is about 70 dollars a week which isn't too bad i don't think...if having enough "good fats" than thaey will keep CHO level at bay but obviously lean meats are the way to go...fruit and veg are cheap so really i don't see why can't do it
ty for your quick replys...let me clarify more. I have no problem with buying the things I need and/or paying bills etc. I have 2 daughters that are in High school and with cost of everything going up it harder & harder...np I'll make it...but to add pounds i need to increase calories & need protien to build muscle. The main question would be what food can you buy that are high protien & not going to affect cholesterol problem. I guess adding egg white every meal is going to get old real fast..lol
I need more calories & protein & need to lower cholesterol. I need to try and do it on the same budget I now do for family...Good luck I know. I don't drink so no waste there.. thanks again
Wip
I need more calories & protein & need to lower cholesterol. I need to try and do it on the same budget I now do for family...Good luck I know. I don't drink so no waste there.. thanks again
Wip
Could you explain this better for me...like 4x6 3x10, 2x15
Litttle confused on reps each day
Litttle confused on reps each day
[/quote]like i said full body like this:
1
squats x 3 sets
stiff leg deadlifts x 3
db row x 3
flat bb bench x 3
wide pulldowns x 2
bb shoulder press x 2
bb curl x 1
close grip press x 1
2
front squat x 3
slide board or wt plate leg curl x 3
seated row x 3
db incline press x 3
close pulldowns x 2
db shoulder press x 2
hammer curl x 1
diamond push ups x 1
3
walking lunge x 3
inverted row x 3
push up x 2
pullover x 2
clean and press x 3
reverse curl x 2
tiger bend push ups x 2
something like that...you might want to do different reps each day such...even better rotate reps through for each muscle so day 1 for legs may be 4 x 6, day 2 may be 3 x 10 and day 3 may be 2 x 15...you wouldn't do 4 x 6 for eache xercise on the same day though so spread them out throughout the 3 days...what ever exercises you do 4 x 6 for, do them first in workout, 3 x 10's second and 2 x 15 last...you may need to take arms out completely if not recovering well enough or only have them on 1 - 2 days/week
day 1
squats 3 x 10
stiff leg deadlifts 3 x 8
db row 3 x 10
flat bb bench 3x 10
wide pulldowns 2 x 10
bb shoulder press 2 x 10
bb curl 1 x 10
close grip press 1 x 8
2
front squat 3 x 10
slide board or wt plate leg curl 3 x 8
seated row 3 x 10
db incline press 3 x 10
close pulldowns 2 x 10
db shoulder press 2 x 10
hammer curl 1 x 10
diamond push ups 1 x as many as you can
3
clean and press - work up to a max set of 5 increasing wt each set until you reach it which should take about 5 sets or so
walking lunge 3 x 10 each leg
inverted row 3 x 10
push up 2 x 10
pullover 2 x 10
reverse curl 2 x 10
tiger bend push ups 2 x as many as you can
rest about 60secx between sets
squats 3 x 10
stiff leg deadlifts 3 x 8
db row 3 x 10
flat bb bench 3x 10
wide pulldowns 2 x 10
bb shoulder press 2 x 10
bb curl 1 x 10
close grip press 1 x 8
2
front squat 3 x 10
slide board or wt plate leg curl 3 x 8
seated row 3 x 10
db incline press 3 x 10
close pulldowns 2 x 10
db shoulder press 2 x 10
hammer curl 1 x 10
diamond push ups 1 x as many as you can
3
clean and press - work up to a max set of 5 increasing wt each set until you reach it which should take about 5 sets or so
walking lunge 3 x 10 each leg
inverted row 3 x 10
push up 2 x 10
pullover 2 x 10
reverse curl 2 x 10
tiger bend push ups 2 x as many as you can
rest about 60secx between sets