Exercise Routines!

This forum made possible through the generous support of SDN members, donors, and sponsors. Thank you.
JT3 said:
and always remember protein shakes are your friend
Click to expand...

Eh, they can be. They don't have to be. There's certainly nothing wrong with them and I use them (sometimes frequently) but they're not necessary if you eat enough meat/eggs/whatever. I haven't had a scoop of whey in a couple of weeks now I think.
 
jonnythan said:
Eh, they can be. They don't have to be. There's certainly nothing wrong with them and I use them (sometimes frequently) but they're not necessary if you eat enough meat/eggs/whatever. I haven't had a scoop of whey in a couple of weeks now I think.
Click to expand...

I couldn't afford to keep my prot intake up w/o them. I follow the 1g/1lb of body weight rule (~200+ grams a day), even If I'm fasting I hold on to most of my muscle.
 
JT3 said:
I've been cutting weight on and off for prob close to 15 years, from HS wrestling to mixed martial arts. Carb cycling has always been the best way for me, and it fits into your lifestyle better.

You rotate through a high, med, then low carb day. If your bad one day reset for a low the next day.

Another thing to pay attention to is the glycemic index which is a scale for the rate your body breaks most carbs down, slower digesting carbs tend to be less likely stored as fat, but again like everyone is saying total caloric intake is your top priority.

Meal prepping ahead of time has been easiest for me. Buy tons of tupperware and premake your meals for a few days. The biggest problem is letting yourself get hungry; the animal instinct comes out and your more likely to cheat.
Click to expand...
I will! Thank you. Meal prepping will be a great thing for summer classes/work.
 
JT3 said:
I couldn't afford to keep my prot intake up w/o them. I follow the 1g/1lb of body weight rule (~200+ grams a day), even when If I'm fasting I hold on to most of my muscle.
Click to expand...

Fair enough. Whey is cheaper per gram of protein than just about anything else, except IIRC eggs. I go for 1 g/lb of lbm while maintaining/bulking and 1g/lb of body weight while cutting, generally.
 
fishieFDR said:
What's the best tasting one? lol
Click to expand...

Optimum Nutrition Gold Standard 100% Whey is the Kleenex of protein, really. It's quality, tastes as good as anything else out there, and is inexpensive. There are one or two brands that are cheaper, like Body Fortress from Walmart, but they generally taste like crap and/or are of questionable quality. Dymatize and Syntrax are similar to ON but not nearly as common.
 
jonnythan said:
Optimum Nutrition Gold Standard 100% Whey is the Kleenex of protein, really. It's quality, tastes as good as anything else out there, and is inexpensive. There are one or two brands that are cheaper, like Body Fortress from Walmart, but they generally taste like crap and/or are of questionable quality. Dymatize and Syntrax are similar to ON but not nearly as common.
Click to expand...

I'm on the bodyfortress = its poopy but doable

Musclemilk from Costco is where its at
 
fishieFDR said:
So would I just use a protein shake as a meal replacer?
Click to expand...
Definitely not a replacement. Use it as a supplement or add it to some of your foods (smoothies, oatmeal, baked treats, etc)

Sent from my HTC One_M8 using Tapatalk
 
fishieFDR said:
So would I just use a protein shake as a meal replacer?
Click to expand...

Depends, you can blend a scoop or two up in some ice with a banana, thats about 300ish calories (potential meal replacement), you can always cut out the banana if your tight on carbs.

I try to eat 3 solid meals, with 2-3 small meal in between. The small meals are typically protein shakes, a protein bar, piece of fruit/ whatever I can find.
 
PS pasteurized egg whites from a carton can be put in protein shakes, they get kinda frothy and thicker. I like it, most people hate it.
 
fishieFDR said:
So would I just use a protein shake as a meal replacer?
Click to expand...

You can definitely use protein shakes as meal replacements. My current trend is a scoop and a half of chocolate whey protein powder, 1 Tbs peanut butter, and 1-1.5 cups of milk for breakfast. That's ~60g of protein in a shake that is less than 500 calories. Throw in a banana either in the shake or on its own and you have a pretty satisfying breakfast with some staying power for less than 600 calories.
 
The Buff OP said:
Hahaha. Personally, I never try to correct anyone, it's just a waste of time for me. There is those old guys at my gym who are power lifters and they go around the gym giving advice to everyone, but they always pass me. 😉
Click to expand...

If you look anything like your avatar I understand why lol I'm a girl, small but toned, and still every guy feels the need to give me "advice" when I clearly (at least look like) I know what I'm doing. No more yoga pants or shorts to the gym haha
 
NickNaylor said:
You can definitely use protein shakes as meal replacements. My current trend is a scoop and a half of chocolate whey protein powder, 1 Tbs peanut butter, and 1-1.5 cups of milk for breakfast. That's ~60g of protein in a shake that is less than 500 calories. Throw in a banana either in the shake or on its own and you have a pretty satisfying breakfast with some staying power for less than 600 calories.
Click to expand...
Sounds delicious
 
LilEngineThatCould said:
If you look anything like your avatar I understand why lol
Click to expand...
I wished I was that shredded right now, but I'm working on it. I miss being lean. lol
LilEngineThatCould said:
I'm a girl, small but toned, and still every guy feels the need to give me "advice" when I clearly (at least look like) I know what I'm doing.
Click to expand...
The thirst is real. :laugh:

LilEngineThatCould said:
No more yoga pants or shorts to the gym haha
Click to expand...
Then what will you wear? Sweatpants? I would still look lol
 
Starting Strength ad infinitum.

Cardio? I don't speak Spanish.
 
I try to force myself to exercise in the winter, and I'll try different things, mostly squats. But I'm always in better shape it the summer. I swim, hike, go white water rafting and kayaking. I think hiking and kayaking are my favorite. I have so much fun, and I don't realize how hard I worked until the next day.
 
Can't believe I just spent 60$ on protein powder. 😛 That's 60 burgers ya'll.
 
fishieFDR said:
Loose a few pounds and toning up would be great, but I'm all in it for the stress reduction/increased focus. I assume cardio is best for this?
Click to expand...

I would definitely just go out and start trying different things. I think finding something you genuinely enjoy is the most important aspect to make fitness a longterm thing 🙂

I like being outdoors, which is why even though I almost abhor running in general, I've learned to love it. If you enjoy group fitness classes I've enjoyed taking barre, bikram yoga, cycling, kickboxing, and crossfit. If you're looking for something that works well with busy schedules and don't mind video based things.. I recommend Jillian Michael's 30 day shred or yoga meltdown videos. They are just ~ 20 minutes, so they're pretty easy to fit in as a study break or in the mornings.
 
To echo what people in this thread have said:
-You can't overcome a bad diet. Good diets don't necessarily mean ignoring things you like to eat, but potentially doing so in moderation. Research has shown that people that have 'off-limit' foods tend to binge more often. You can eat that ice cream, but try eating a little less and less frequently. It won't kill you to have some.
-If you're lifting weights, make sure you're doing so with good form. Lifting less weight with better form is better for you than injuring yourself because of your ego.

At the end of the day, I'm in support of people getting moving. It's good for you. Lift weights, run, swim, etc. It all depends on your goals.
 
Can anyone recommend a training plan for a 5'8" 132 guy to get ripped in 1-2 months?
 
masaraksh said:
Can anyone recommend a training plan for a 5'8" 132 guy to get ripped in 1-2 months?
Click to expand...
1) define "ripped" (pun not intended)
2) with those metrics you are likely very thin, without significant muscle mass. Building muscle at an appreciable rate will almost certainly include the gain of fat mass as well, so...
3) you can't get both significantly more muscular and leaner (lower body fat %) in two months. With that said...
4) building muscle as your only goal is your best option, as long as you don't overeat.
5) you will probably not be satisfied with your results in two months
6) TL;DR eat 500 kcal above your TDEE (which you should calculate/estimate) and engage in resistance training for all major muscles every other day, at weights working to failure around 10 reps, and progressively overload by upping the weight when 10 (or 12) reps is not to failure.

But really you're probably pretty skinny at that weight and you won't be able to get "ripped" in two months unless you start taking anabolic steroids right this minute, and I don't recommend that for a whole host of reasons that you don't even need to worry about.
 
I love these threads.

I'm slowly getting back to working out after my surgery. I don't feel comfortable lifting yet, so I'm just doing like elliptical 3x a week. :lame:
 
gettheleadout said:
1) define "ripped" (pun not intended)
2) with those metrics you are likely very thin, without significant muscle mass. Building muscle at an appreciable rate will almost certainly include the gain of fat mass as well, so...
3) you can't get both significantly more muscular and leaner (lower body fat %) in two months. With that said...
4) building muscle as your only goal is your best option, as long as you don't overeat.
5) you will probably not be satisfied with your results in two months
6) TL;DR eat 500 kcal above your TDEE (which you should calculate/estimate) and engage in resistance training for all major muscles every other day, at weights working to failure around 10 reps, and progressively overload by upping the weight when 10 (or 12) reps is not to failure.

But really you're probably pretty skinny at that weight and you won't be able to get "ripped" in two months unless you start taking anabolic steroids right this minute, and I don't recommend that for a whole host of reasons that you don't even need to worry about.
Click to expand...

Honestly, I'd just recommend stronglifts (with some accessory lifts)+upping cals.

I think the poster was kidding though?
 
masaraksh said:
Can anyone recommend a training plan for a 5'8" 132 guy to get ripped in 1-2 months?
Click to expand...

Start bulking (it'll take longer than 1-2 months, but it should be a lifestyle). I am 5'10 and 165, I gained nearly 25-pounds in 2 years after high school using a decent plan of eating and lifting. Bodybuilding.com or Livestrong are decent places to find good training plans, just find what you're looking for.
 
I've been going 3-5 days a week.

This week was only 3, but I biked around a bunch and probably got 40-50 mins of cardio in total, so it's like 3 gym days plus a cardio day. I'll take it.

masaraksh said:
Can anyone recommend a training plan for a 5'8" 132 guy to get ripped in 1-2 months?
Click to expand...

Do you use the gym at work? Come hang out and lift with me a few days a week. I'll show you what's up. I keep forgetting to text you re: lunch. I'll hit you up this week if you haven't peaced yet!
 
ridethecliche said:
I've been going 3-5 days a week.

This week was only 3, but I biked around a bunch and probably got 40-50 mins of cardio in total, so it's like 3 gym days plus a cardio day. I'll take it.



Do you use the gym at work? Come hang out and lift with me a few days a week. I'll show you what's up. I keep forgetting to text you re: lunch. I'll hit you up this week if you haven't peaced yet!
Click to expand...

Sounds good.
 
Lift heavy 3-4 times a week and you too can have a body like yours truly (thebatman)
 
jonnythan said:
Optimum Nutrition Gold Standard 100% Whey is the Kleenex of protein, really. It's quality, tastes as good as anything else out there, and is inexpensive. There are one or two brands that are cheaper, like Body Fortress from Walmart, but they generally taste like crap and/or are of questionable quality. Dymatize and Syntrax are similar to ON but not nearly as common.
Click to expand...
DO NOT buy cheap protein! They are spike with crap. In addition, I have been hearing rumors about ON Gold Standard Whey is crap (they spike it) and Dymatize is the way to go.
 
I'm about to go have an arms workout. I'm mostly going to focus on my biceps tonight because I have been ignoring that body part too much (go figure).

  • Rope push downs 4 sets 12 reps Triceps
  • Straight bar push downs 3 sets or 4 10 reps Triceps
  • Dumbbell Curls 3 Sets 10 reps Biceps
  • 21's straight bar 3 sets 21 reps Biceps
  • Preacher curls 3 Sets 10 reps Biceps
  • Hammer curls 3 sets 10 reps Biceps
  • Concentration curls 3 sets 10 reps Biceps
Cardio
 
masaraksh said:
Sounds good.
Click to expand...

I think they have a free guest day once a week if you want to check it out then, but the work gym is like 10 bucks a week, which isn't too bad since it's right behind the hospital. Sign up till you leave!

I will say that I'm slightly limited in lifts since I've had back surgery twice, so I don't do deads or squats. I might try to phase front squats back in at some point, but it's really not worth it right now and possibly ever. I can totally brutalize my legs doing lunges, split squats, and goblet squats.
 
TheBatman said:
do you even lift?

Bench 265lbs
Squat 405lbs
Deadlift 450lbs

6ft 185lbs
Click to expand...
I'm I suppose to give you a high five or something?
Well here you go...
high-five-o.gif

I have been bodybuilding since I was in high school. I don't have 1000 club stats because I'm not a power lifter.
6ft and 185lbs K... lol
 
TheBatman said:
do you even lift?

Bench 265lbs
Squat 405lbs
Deadlift 450lbs

6ft 185lbs
Click to expand...

Impressive. I can only bench 165? Guess I need to work on strength. As of now, I'm fasting for ramadan, losing my gains fast but I suppose it's a good period for cutting.
 
The Buff OP said:
I'm I suppose to give you a high five or something?
Well here you go...
high-five-o.gif

I have been bodybuilding since I was in high school. I don't have 1000 club stats because I'm not a power lifter.
6ft and 185lbs K... lol
Click to expand...

You're not a true bodybuilder if you think 6ft 185lbs is impressive. Quit giving people false advice about protein shakes and such. You don't need any of that crap just eat real food. Lift heavy and eat clean that's all you need. Btw i'm not a powerlifter. BuffOP username has been revoked.
 
Theafoni said:
Impressive. I can only bench 165? Guess I need to work on strength. As of now, I'm fasting for ramadan, losing my gains fast but I suppose it's a good period for cutting.
Click to expand...

Fasting won't make you lose gains per say. Just eat enough calories once you break your fast. Lift heavy take a multi and you're good.
 
You must log in or register to reply here.

Similar threads

darkeon
Take exercise physiology?
Replies
4
Views
891
darkeon
darkeon
C
Here’s a little exercise/reminder about how “poorly” medicine pays.
2 3
Replies
140
Views
7K
Select All That Apply
Select All That Apply
D
How much does exercise help?
Replies
23
Views
2K
SterlingMaloryArcher
SterlingMaloryArcher
L
W in exercise class
Replies
4
Views
646
tantacles
tantacles
A
Which Major? Exercise Science(B.S) or Biological Sciences(B.A)
Replies
25
Views
9K
Goro
Goro
Top