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Anonymous
Hey /fit/ i want to lose some weight and put on muscle. at the moment i am doing 320 situps and increase them by 10 every day. also doing 10 10kg dumbell curls twice every second day along with 10 pushups. I walk 3Km everyday and somtimes go for a jog aswell.

I am 172cm and 85kgs.

What should my ideal weight be aswell as what else can i do to speed up weight loss, muscle gain. And what should i eat?
>> Anonymous
Your routine is retarded.
>> Anonymous
you're never going to put on muscle with that

and you're never going to lose any fat with just walking 3 miles
>> Anonymous
It does the compound lifts. It does as it's told.
>> Anonymous
>i want to lose some weight and put on muscle

Good luck with that.
>> Anonymous
This is the stupidest routine I have ever seen. Do the 320 situps leave your muscles sore? You need to give them time to grow back, or else they are gunno just keep tearing and getting weaker. If your muscles aren't sore, then the intensity of your situps is not good enough. Look into crunches, and also 10 dumbell curls is pathetic, you want to be doing 10 sets followed by a break, followed by more untill your body is fucked. Also do some squatz motherfucker!!!!
>> Anonymous
>>68110
Agreed. You can speed up weight loss with more cardio and a better diet. You can speed up muscle gain with less cardio and a better diet.
>> Anonymous
>>68110

How many crunches should i do and how often?
every second day?
>> i r god now?
abs take about 24hours to heal most other jmussels take 48

also don't do more than 30min worth of crunches/situps per day (dont do over 100 at a time) becaous at that point your mussels are wearing out way to fast and they are getting weaker and smaller instead of bigger and stronger and if you find this easy hold 25lbs of weight behind your head and increas untill you dont want to do more than 100

rule of thumb if you want to get big you got to lift big none of this 10kg shit i sugest putting on enough weight what after 6 reps you cant move your arms

also do some dam squats and bench press
and eat about 1g protien for every pound so you need about 180g of proten a day
>> Anonymous
>>68956
>abs take about 24hours to heal most other jmussels take 48
>also don't do more than 30min worth of crunches/situps per day (dont do over 100 at a time) becaous at that point your mussels are wearing out way to fast and they are getting weaker and smaller instead of bigger and stronger

Not the OP, but thanks for this info.
I used to think that I had to do OMG AS MANY AS POSSIBLE AS QUICKLY AS POSSIBLE, which I guess is terrible for me.
>> Anonymous
>>68956

No bench and not gym in my area either, any alternatives?

Also how many squats should i do and how often?
>> Anonymous
The same applies to most muscles, just do them when they don't feel sore.

If you aren't feeling sore 12 hours after your excercises, make them much more intense so that you ARE sore. This does not mean do more situps, for example, you should instead try situps with a weight on your stomach, or just do them fast and intense. Add more weight to your dumbells, and do short bursts of 8 with a 45 second rest.

If you want to do squatz, then you WILL feel sore afterwards if you do them properly. Just give your muscles time to heal, and once you feel you can do squatz as intense as possible without pain/soreness, get them bashed out!!!

Your muscles may feel sore for ages at first, but as you grow stronger they will recover much quicker. Allowing you to increase your workload and maybe adding a few more reps and weight to your dumbells and situps etc.
>> Anonymous
wtf is a "squatz"?
>> Anonymous
>>69057
GTFO!! Only the best excercise God created.

If however you are referring to the way I spelt "squats", it is purely for my own comedic purposes.