tithead Posted January 12, 2006 Report Share Posted January 12, 2006 im not the puniest guy around but, im certainly not the heaviest guy around either! im starting to get really into my racing now with the quads etc and i need to try and get as fit and strong as i can. strength being the main thing i need to work on. my diet consists of alot of junk food but its only now that i realise that all the things on the healthy diet iv seen are what i eat...... just not enough, eg, eggs, streaks, tuna.... hi protien besically. was wondering if there were any light body builders around here? and if you would be willing to share you diet and work out routines to help me get a fair idea of what i need to do???? i know im not going to turn into a young arnold schwartzeneger (sp?) over night but i would like to know if there is a quick way to this as well..... obviously too quick would damageor harm my body. thanks for the help tithead Quote Link to comment Share on other sites More sharing options...
JARE77 Posted January 12, 2006 Report Share Posted January 12, 2006 Stan might know a thing or two about that subject! Quote Link to comment Share on other sites More sharing options...
Cotton eyed Joe Posted January 13, 2006 Report Share Posted January 13, 2006 im not the puniest guy around but, im certainly not the heaviest guy around either! im starting to get really into my racing now with the quads etc and i need to try and get as fit and strong as i can. strength being the main thing i need to work on. my diet consists of alot of junk food but its only now that i realise that all the things on the healthy diet iv seen are what i eat...... just not enough, eg, eggs, streaks, tuna.... hi protien besically. was wondering if there were any light body builders around here? and if you would be willing to share you diet and work out routines to help me get a fair idea of what i need to do???? i know im not going to turn into a young arnold schwartzeneger (sp?) over night but i would like to know if there is a quick way to this as well..... obviously too quick would damageor harm my body. thanks for the help tithead 458649[/snapback] Be sure to eat smaller more frequent meals consisting of mostly protein a few carbs (complex) very little fat, and cut out sugar if you can. I hate sugar. I try to eat some form of protein with every meal. But if you notice, when you eat carbs you get that happy full feeling. Not good. Learn to feel hungry, but know you aren't. Keep yourself fed and forget how your tummy feels. On the routine, recently I've been really trying to pack on more muscle, and cut more fat so I've increased my sets and reps. I'm up to almost 20 sets or more if you count each set of a superset as an indivikdual set, and I started seeing results in the 3rd week. And, I always start out with anywhere from 30 to 60 minutes of cardio. I don't mean grazing on the fuckin tread mill. I'm burning about 16cal per minute, which is about 230W of power I'm expending. For example, chest night was the other night and I started with my "power" lift. A Hammerstrength bench machine and I do one warm up set, then put the weight on, do another, then my heaviest lift of the night on the third. After that I do a TON of drop sets, and forced reps with freeweights and various other machines/cables. On my drop sets I'll work my way up to the heaviest set, then I'll rest, then do the heaviest set again, drop 30-50lbs and do as many reps as I can do. Drop 30 again, repeat until I'm barely lifting the lightest weight on the stack. I do 3-4 of those and move on to the next excersise. I also have been hitting my shoulders 3 times per week, and in the 3 weeks I've noticed a big difference. Just change it up. I know if I keep up this pace I'll overtrain to some point, I'll get burned out, or injured. But for the next 6-8 weeks I'll keep going before I change. I also rotate my workouts as follows: 6-8 weeks of 18-20 reps. Don't worry about the weight, go for the reps with as much weight as you can do. 6-8 weeks of 10-12 reps. Same with the weight 6-8 weeks of 4-6 sets with as much weight as you can safely handle with out injury. Repeat. This february on my birfday will be my 11th year of weightlifting, and in the last 4 weeks or so I've never felt so damn good, or as strong. I'm lifing more weight for more reps just by re arranging things, than I ever have before. Nothing is forever, and soon I'll be doing the 20 rep workout, curling 15lb dumbells. Quote Link to comment Share on other sites More sharing options...
iceman Posted January 13, 2006 Report Share Posted January 13, 2006 im not a light body builder but working out is one of my hobbies. theres really no way to get what you want fast when it comes to your body. i started about 2 years ago. i just cut out all junk food. everything. i try to eat all natural foods now. theres alternatives but this is what worked for me. also i only drink water and some juices now. when it comes to working out. you dont have to use a supplement but it helps. i think youll just get to your goal slower is all. are you trying to keep your weight down and become more lean? thats sort of what im hearing. if you want that then do lots of cardio/ low weight high rep sets/sit ups/push ups. what kind of stuff do you have available to you to work with? are you a member to a gym? I weight about 230 and now that i have the muscle im working on leaning myself out so here is what I do when I work out every other day: stretch 10 min punching bag. fast pace. to warm up. you could run or bike whatever to get warmed up. bench 140. 20 reps. adjust the weight to whatever you can do 20 times easily. curl 25. 25 reps. adjust the weight to whatever you can do 25 times. 50 sit ups bench again. curl again. then i use 8lb weights and hold my arms out (like an airplane) for about 1min - 2min. then i bench the bar as many times as i can. 50 more sit ups then i end shrugging 40lb dumbbells. as many times as i can. then i usually hit the punching bag for a while afterwards to cool down. you gotta adjust the weight and reps to your needs but mostly you want to do low weight high reps if youre trying to lean yourself out. if you want more muscle mass then do high weight low reps. the off days i do leg workouts like running up hills and lunges. i dont do much else beisdes those. i think if you stop eating junk food youll see a huge improvement. i remember when i stopped drinking soda and how it felt after all of it was out of my system. feels wonderful. if you dont have a taste for healthy foods now you just have to force yourself to eat them. if you keep eating healthy you will get used to it and the food wont taste bad. hope i helped and good luck Quote Link to comment Share on other sites More sharing options...
iceman Posted January 13, 2006 Report Share Posted January 13, 2006 Yea I am a body builder too, 1 12 oz can at a time. LOL Good post though I need to do the same thing just can't find the motivation to get out there and do it. 458694[/snapback] that cracks me up. fuck the six pack its all about the keg right? Quote Link to comment Share on other sites More sharing options...
tithead Posted January 13, 2006 Author Report Share Posted January 13, 2006 first off, whats a cardio? and are reps, repetitions? hell, all these words are different over here. im trying to put weight on but, i want the weight to be muscle. iceman, what you have said so far makes a hell of alot of sence. i have access to a gym with most things in it, bench press, rowing machines, tredmills, cycling machines...etc stan.... i hear ya about eating... little but often. i think iceman`s routine seens quite cool, just to get me started. i read all that you said and after it i thought i was out of breathe!!! 11 years is a long time, do you do competition building or is it just a hobby to you? id quite like to see a pic of you! how much time do you guys spend in the gym or working out? when im not working i could be there all day everyday! but i know its best to take a day or 2 off inbetween. im gonna try and quite smoking and drinking. they have both been a bit of a problem over the last month or too. just now im 19 years old, near enough 6ft 2`/3`, and weigh somewhere between 150 - 160 lbs Quote Link to comment Share on other sites More sharing options...
Cotton eyed Joe Posted January 13, 2006 Report Share Posted January 13, 2006 first off, whats a cardio? and are reps, repetitions? hell, all these words are different over here. im trying to put weight on but, i want the weight to be muscle. iceman, what you have said so far makes a hell of alot of sence. i have access to a gym with most things in it, bench press, rowing machines, tredmills, cycling machines...etc stan.... i hear ya about eating... little but often. i think iceman`s routine seens quite cool, just to get me started. i read all that you said and after it i thought i was out of breathe!!! 11 years is a long time, do you do competition building or is it just a hobby to you? id quite like to see a pic of you! how much time do you guys spend in the gym or working out? when im not working i could be there all day everyday! but i know its best to take a day or 2 off inbetween. im gonna try and quite smoking and drinking. they have both been a bit of a problem over the last month or too. just now im 19 years old, near enough 6ft 2`/3`, and weigh somewhere between 150 - 160 lbs 458707[/snapback] I don't do competitive body building. I've been approached by the personal trainer at the gym before but after going to a few shows, I'm not really that big. I'm almost 31, 6'2" and around 210lbs with about 12%-15%+/- body fat right now. Not too sure as the only scale I every weigh on is the scale at the gym and it could be wrong for all I know, and I'm just guessing on the body fat. I tend to carry most of it in my low back anway. On a leg day I'll spend at least 2 hours in the gym. Tonight is my bicep/tricep workout, so it will be around an hour or just a little more. As far as quitting habits...bodybuilding is a GREAT replacement. But if you've never really worked out before start out small and "find your way" to where ever it is you want to be. At the risk of sounding like a burned out '60s throwback, bodybuilding is as much for your mind as it is your body. I've spent hours at the gym not lifting, but thinking. Just in between sets is all, but it all adds up. If you can find a true inspiration it will happen even faster than if you are just going to get pussy or something. My inspirations have changed over the years and I'm sure they will change again, but each time the focus is there. The last 2 years I slacked on my diet so I could gain size. I ate more ect, and worked out a little less. I went from 175-180 in 2003 to 225 last winter. I know I've gained sized in my legs and in my shoulders and back. But the whole time I had a budda belly. I hated it, but my focus wasn't on my appearance then, but what I wanted my body to look like after I had put on more muscle in the areas I needed it. Currently I'm hitting the gym 5 days per week with 2 days off, so its around 8-10 hours per week that I'm working out. Sometimes I'll go 2 on, 1 off, 2 on, 2 off so I can get some rest in between work outs. But if you can, do at least 30 minutes of cardio every single day. Some days lighter, other days heavier. Right now I can be on a treadmill, stair climber etc, and carry on a full conversation 30 minutes into my cardio. I'm almost never out of breath. Its taken 5 years to get there, but once you finish 60 minutes of cardio and the machine says you burned over 1000 calories you get a sense of accomplishment. You're doing something that not everyone can, or even wants to. Quote Link to comment Share on other sites More sharing options...
bigboybanshee Posted January 13, 2006 Report Share Posted January 13, 2006 Listen to Stan, he knows what he's talkin about! Quote Link to comment Share on other sites More sharing options...
tithead Posted January 13, 2006 Author Report Share Posted January 13, 2006 Listen to Stan, he knows what he's talkin about! 458744[/snapback] no shit !!! thanks for the advice stan and ice man.... im going to go with a friend so theres 2 of us there.... we both race n all so it should be a good laugh at the same time. i got to the last paragraph of stans last post, about the tread mill and said a couple very bad words stan, ice man.... do you mind, if i get stuck, if i could pm you or whatever with questions? again thanks to you both... very much appreciated!!!! Quote Link to comment Share on other sites More sharing options...
iceman Posted January 13, 2006 Report Share Posted January 13, 2006 (edited) yeah smoking and drinking is horrible. i drink very rarely. im not 21 so i shouldnt anyways. i think once you quit smoking youll really be able to tell how much it affected you. a cardio workout is being in your target heart rate zone for an extended amount of time. i dont remember the target heart rate. i know in p.e. mine was 145-170 or something like that. i think thats an average target. not sure if you have a meter though. you should reach it playing basketball or running on a treadmill. youre not supposed to be dying but usually youre short of breath. a rep is one repetition. so when you bench from your chest back all the way up is one rep. then however many reps in a set. what do you call them over in the UK? I actually havent been too strict with my diet but what stan said about the frequent meals is right on. i have the hardest time with my diet mostly because i dont feel like making food. i dont eat breakfast and then i dont eat until about 1. i usually have some veggies, some fruit, and a sandwich. then i dont eat again until about 5 and i usually have a sandwich, a salad, or something like that. then after that i snack on veggies and fruits. and this all typed out looks horrible so im going to go try to figure out a better diet plan like stan mentioned. and pm me whenever you want. Edited January 13, 2006 by iceman Quote Link to comment Share on other sites More sharing options...
Cotton eyed Joe Posted January 13, 2006 Report Share Posted January 13, 2006 Feel free to PM me with any questions you might have. As expected, my word isn't law. Every person is different to the point that what works for me might injure someone else and vice versa, but if there is an underlying problem in any certain area, there are always several avenues you can take to change it. Quote Link to comment Share on other sites More sharing options...
tithead Posted January 13, 2006 Author Report Share Posted January 13, 2006 thanks very much to both of you.... i must go and see when my membership at the gyn runs out... sure i have a bit left to go though. Quote Link to comment Share on other sites More sharing options...
Brooke Posted January 13, 2006 Report Share Posted January 13, 2006 this post is inspiring. id like to get a regular routine going but i donno what to do. hrmmm that big box looks heavy *lift* *drop* ahh feel the buuuurn theres like one or two gyms around here, but hell, in the winter its hardly ever good driving conditions, for me anyways. i need a damn home gym. Quote Link to comment Share on other sites More sharing options...
tithead Posted January 13, 2006 Author Report Share Posted January 13, 2006 this post is inspiring. id like to get a regular routine going but i donno what to do. hrmmm that big box looks heavy *lift* *drop* ahh feel the buuuurn theres like one or two gyms around here, but hell, in the winter its hardly ever good driving conditions, for me anyways. i need a damn home gym. 458813[/snapback] when tithead goes on tour...... ill show you a think or 2 Quote Link to comment Share on other sites More sharing options...
2003LimitedBanshee Posted January 13, 2006 Report Share Posted January 13, 2006 I would recommed checking into the Body for Life program. When I got out of high school I was a fat bastard,5'11" and like 210lbs. Within four months I dropped to 162 (a little to light for my build, but...) Then I packed on about 13 lbs of muscle, best shape of my life. Then my gym went belly up, and I didn't workout for almost two years, but I was able to stick to the eating regime like Stan suggested, and only put on about 15 lbs over the nearly two years, and no gym workouts. Now I'm back at it, 6 days a week. A basic idea: Day 1: Upper body weights Day 2: Cardio (cardiovascular, bike etc.) Day 3: Lower body weights Day 4: Cardio Day 5: Upper body weights Day 6: Cardio The next week would start with lower body weights etc. etc. If you can cut out soda and useless sugar and other carbs it will help immensely. If you follow an eating plan like Stan suggested, it will work great, this is what I did. By the time you need to eat again you'll feel like your starving, but you'll eat enough and the right stuff to hold you to the next meal. I will usually "eat" 6 times a day. Take in lots of protein to aide in building muscle, and minimal carbs. Also, carbs should be complex. Holy hell this got long, sorry! Quote Link to comment Share on other sites More sharing options...
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