Working Out at the Gym

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Hey guys, resident fatty here.

I'm trying to start a systematic workout routine. Right now I play 4-10 hours of full court basketball a week. So, I'm not completely out of shape. I am, however, a novice at lifting, and a mid level beginner at cardio and stretching. I have no clue about how long to do what, and when. So, I'm looking for any general advice on what kinds of things to do and how long to get in shape.

"In shape" for me would be to de-fat as much as possible. Problem areas are the (giant) tum and manboob zones. I got rock-solid legs and little girl arms. Making aforementioned arms bigger would be plus, but the priority is the fat.

Help plz
 
hoojacks said:
Hey guys, resident fatty here.

I'm trying to start a systematic workout routine. Right now I play 4-10 hours of full court basketball a week. So, I'm not completely out of shape. I am, however, a novice at lifting, and a mid level beginner at cardio and stretching. I have no clue about how long to do what, and when. So, I'm looking for any general advice on what kinds of things to do and how long to get in shape.

"In shape" for me would be to de-fat as much as possible. Problem areas are the (giant) tum and manboob zones. I got rock-solid legs and little girl arms. Making aforementioned arms bigger would be plus, but the priority is the fat.

Help plz
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I'd start with reframing your diet and doing lots of cardio. Once you notice your body is starting to react, start hitting the weights with just the basic exercises.
 
MickZagger said:
Anybody try a testosterone booster?
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I looked into a lot of stuff but I think I'd rather take the real stuff than what you can get at GNC or Vitamin World. This is highly regarded. But the benefits from OTC stuff is so minimal and they do have side effects which is why I'd rather take a low dose of the real stuff.

100mg of Test cypionate a week, which is a very low dose, but finding real quality stuff is impossible unless you get it from a doctor.
 
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I just started a test booster for the first time this week. OTC kind of course. So far I've noticed an alpha male feeling at the gym and crazy stamina. That, and it make me wanna hump every decent looking chick that I see.
 
MickZagger said:
That, and it make me wanna hump every decent looking chick that I see.
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I guess I don't need a booster. I'm already like that and into my 30s.

Started doing squats the last two weeks. Wow, I'm a fuckin pussy. I couldn't walk for 4 days after my first work out. Now I'm doing only 3 sets of free weight squats and I stay sore for at least 3 days. I can't wait until this shit doesn't hurt so much.
 
what the hell did I miss some new years resolution or something in here? lol
 
Thought I'd chime in here.

I've been on a new health kick lately, and have really gotten motivated with C25k. Basically, it's a plan to go from "lazy ass on the coach" (C) to running a 5k in 9 weeks. Me and the wife are both doing it and are midway through week 2. Been doing some turkey hunting too, and I'm really already noticing the difference in my cardio.

Also read Tim Ferris' "Four Hour Body." I'm always really conflicted by that guy--he's half genius and half carny. Anyway, he recommends 75 kettlebell swings three times a week, so I'm doing that too on off-days, plus some halo squats and windmills.

Been using the 35lb kettlebell, but the wife bought me the 55 pounder for my birthday in a week. It's going to be really, reallllly interesting to see if I can manage 75 swings on that big bad boy. I know the squats and windmills aren't even possible right now.
 
BlazersBlood said:
I guess I don't need a booster. I'm already like that and into my 30s.

Started doing squats the last two weeks. Wow, I'm a fuckin pussy. I couldn't walk for 4 days after my first work out. Now I'm doing only 3 sets of free weight squats and I stay sore for at least 3 days. I can't wait until this shit doesn't hurt so much.
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haha. It doesn't matter how often I do squats or leg press, my legs will always be sore for the next day or two after.
 
Dont ever buy cake batter flavored protein. Sounded intriguing. Its absolutely disgusting. Contemplating throwing it away its that gross. I have to plug my nose to drink it.
 
Redonkulous!

Vitol Russian Bear 5000 Chocolate is a high calorie, zero fat, protein rich weight gaining powder providing 5000 calories and 292 grams protein per serving providing an anabolic formula for rapid weight gain without gaining fat. Russian Bear 5000 Weight Gainer, Rock Hard Fast, Zero Fat, Anabolic Growth Formula, Ice Cream Chocolate Flavor. Russian Bear 5000 Weight Gainer has been developed by Russian descendant Val Vasilef N.D., winner of over 80 physique, power and weightlifting awards
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I've recently changed up my workout. I've been concentrating on doing exercises that force me to use my supporting core muscles for any lifts. I try to avoid using a bench for any lift I do. It's been kicking my ass for the past 2 weeks. My lower back and abs have been aching non-stop. These are some of the exercises I've been doing lately:

Legs- squats & lunges.
Chest- push ups, standing cable presses, dips, cable crossovers.
Back-pull ups, standing cable rows, bent over rows, deadlifts.
Arms-standing curls, standing tricep extensions
Shoulders-standing military press, front plate raise, cable flys, standing dumbell flys.

I'll eventually get back to do iso exercises, but right now it feels good mixing it up a bit.
 
MickZagger said:
I hit a plateau, so I started doing dropsets. Holy shit, my chest has been exploding since.

[video=youtube;ruR1HLYLNT8]
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Anybody looking to mix up their routine, work this in at least once every other week. HOLY SHIT, this is a killer way to get a good pump going.
 
BlazersBlood said:
Anybody looking to mix up their routine, work this in at least once every other week. HOLY SHIT, this is a killer way to get a good pump going.
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I dropset nearly every 3rd set for almost every exercise. Ridiculously effective.
 
Dropsets with Squats, Leg Press and Leg Extensions make you want to vomit. Same with high reps (20) on those exercises.
 
I just lifted and ran 2 miles on the treadmill at 2:00 AM. Don't know why I wanted to do that.
 
MickZagger said:
I dropset nearly every 3rd set for almost every exercise. Ridiculously effective.
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FUCK THAT! That's too hardcore. I only get in 2-3 times a week for 45 minutes. If I tried to drop set every exercise I would be cripple.
 
Read this the other day on Reddit. Thought I'd pass it along:

If things went all medieval and you had to fight a fit guy like me over your girl, I'd ravage your ass and take her. You okay with that?
When your girl is out with her friends, she's checkin' me out because I've worked to improve my appearance and it shows. You okay with that?
You think you're safe out here in this world? You think it's okay to be this unfit, lazy little monger? You know you're not safe in your job, I'm sure. Every day you go above and beyond to make sure that the cutthroat guillotine of labor supply doesn't mutilate you into an unrecognizable, unemployed piece of shit. Why do you think it's different with your fitness?
How'd you get to where you are? People look at you and laugh. People use you as a benchmark to change their own habits. You okay with that?
Let's get it poppin', kid. No relapses. It's kill or be killed out here: it always has been. Sure, we changed the rules a little and added our own little trifling sense of justice and morality. But nothing's really changed.
Don't be one of these assholes making pathetic reoccurring attempts to change their lifestyle. Don't whine about it. You've got self-discipline and nothing else in this life. You've got one try: to fail once is to fail every time. In six months, you're either going to be a pathetic, guilt-ridden failure, or a fucking tribute to human will. Your bitch of a mother-in-law will make comments like, "I can't believe it...." Your girl will get nervous about how much you can accomplish just by setting your mind to it and start asking you to tell her she's good enough for you. Assholes who taunted you will have nothing... nothing... to say. You did something they either simply couldn't even begin, or tried to do and failed miserably.
And then when my girl is out with her friends, she'll be checking you out, motherfucker. Let's do this.
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Lost about 8 lbs. since Christmas just off of slightly changing my eating patterns and picking up boxing as a hobby. With summer approaching, pick-up bball and boxing aren't as available so I think I'm going to try and get into lifting for the summer. Was wondering if you guys thought protein powder is as effective as it's made out to be and if so what kind would you recommend? Also if I'm planning to go every day how would you break down which muscles to work on on which days (i.e. what muscle groups should be worked out on the same days and how many days in between working out that muscle group again)?

Thanks for the help.
 
Run BJM said:
Lost about 8 lbs. since Christmas just off of slightly changing my eating patterns and picking up boxing as a hobby. With summer approaching, pick-up bball and boxing aren't as available so I think I'm going to try and get into lifting for the summer. Was wondering if you guys thought protein powder is as effective as it's made out to be and if so what kind would you recommend? Also if I'm planning to go every day how would you break down which muscles to work on on which days (i.e. what muscle groups should be worked out on the same days and how many days in between working out that muscle group again)?

Thanks for the help.
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I'd recommend the 100% Whey Protein by Muscle Milk avaliable at Costco. It's like $32.00 for a 6 pound bag, and it lasts quite a while.

Rule of Thumb is 1.0-1.5g of Protein per lb of body weight. I weigh 158lbs, so 158 x 1.0g = 158g of Protein a day. If you are serious about lifting, then I highly recommend at the minimum investing in some Whey protein. The chocolate flavor at Costco tastes great and I just put about 8oz of Water, a banana and 2 scoops of Whey after a workout. Each scoop is 27g of protein so that already knocks out 54g/158g. It is important to get at least a little bit of protein in your systems immediately (30-45 min.) after a workout.

What it really comes down to is your diet. If you have a clean diet and eat below your maintenance level, you will lose weight.

As for your question about breaking down different muscle groups, it is definitely a good idea to do say, Arms/Back on Monday, Chest/Tris on Tues, etc so that you are not overworking different muscle groups.


For some reason I cannot attach a word document to this post, so if anyone is interested in looking at my workout routine/meal plan to get a feel for it, shoot me a PM with your email.

Personally, I can eat the same thing pretty often so it works for me, but I recommend you looking into nutrition a little bit more and gather information for yourself, as it is truly KEY when seriously lifting.

Hope this helps.
 
Very helpful, thanks a lot.
 
Here's a pic of me in May of 2010:

mail.jpg

Here's a pic of me today:

new pic.jpg


Roughly a year.


Just for you, Papa ;)
 
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Here's a pic of me and my uncle on a motorcycle ride last weekend!
 

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