File :-(, x, )
Anonymous
Alright /fit/, I feel like this is the new camwhore for /fit/ but whatever.

I'm actually not as weak as I look, but what exercises do you all suggest? I've picked up p90x and started doing that. I used to weigh about 220 at my heaviest, since then I hover around 175 and I can't seem to break away from that. I'm sick of this layer of flab. Help me /fit/
>> Anonymous??
OH MY GOD OP HAS AN IDENTICAL BODY TYPE TO ME.

QUICK, WHAT'S YOUR HEIGHT?
>> Anonymous
>>138740
6 feet 1 inch
>> Anonymous??
>>138742
HOLY SHIT WE MATCH
>> Anonymous
you have nothing to show under that layer of flab.

bulk

rippetoes
>> Anonymous
>>138745
MY OWN CLONE!
>> Anonymous
     File :-(, x)
you would notice the flab ALOT less if you worked your chest more, it seems like it would add alot to your body. Your shoulders seem to be pretty developed, but really, I would focus on building really hard for a few months and cutting, even though this would be hard for you since its summer and swimsuit season.

If you are deadset on losing your flab, then RUN BABY RUN,

Sunday: rest, crosstraining
Monday: 5-6 miles
Tuesday: 10 miles on bike or 30 minutes in the pool. crosstraining
wednesday: 3 miles
thursday: 2 miles and hill workout (go up and down a circuit of hills about 3-5 times) if no hills, then do 4 miles
friday: 3 miles
saturday: 2 miles and crosstraining (5 miles bike, 15 mins pool)

this is my summer routine, but I add on crossfit every day and my own workout routine I got from 7chan's fit about a year ago
>> Anonymous
>>138801

Monday
Deadlift 5x5 http://www.exrx.net/WeightExercises/ErectorSpinae/BBDeadlift.html
Bent Over Rows 4x4-8 http://www.exrx.net/WeightExercises/BackGeneral/BBBentOverRow.html
Weighted Pullups 3x4-8
Shrugs 4x4-8
Back day. Pretty self explanatory. On back day you should remember that you're going into the gym to "pull". You're not doing a bunch of different crazy shit: you're training your body in compound pulling movements, both horizontal and vertical. That's one of the basic concepts of strength training: breaking it down by movements.

Wednesday
Squats: 5x5
Front Squats: 4x4-8
Lunges: 4x4-8
Jump Squats: 3x6-10
Squat day. Without squats, we are crippled. Go into the gym KNOWING that if you don't squat, you might as well quit lifting altogether. Most of those are pretty basic. You can tell what's going on: quads, glutes, hamstrings, calves, all with free weight. That last exercise (jump squats) I included to improve my explosive lifting power, so they're not really a heavy repetition, but done quickly and explosively to train my body.
>> Anonymous
>>138802
Optional Thursday
Bicep curls: 5x5
Preacher curls: 4x4-8 http://www.exrx.net/WeightExercises/Brachialis/BBPreacherCurl.html
Concentration dumbbell curls: 3x4-8
If I do a bicep day at all, I keep it pretty light, because you hurt your biceps enough on back day. Not everyone needs to train their biceps as hard (or at all) as their other lifts. It depends on your goals. If you want appearance alone, you want to train your biceps with the same discipline as everything else. I try to do this only every other week so that my deadlift/shrug day is still strong.

Friday
Flat Bench Press: 5 sets of 5, or 5x5
Incline Dumbbell Bench Press: 4 sets of 4-8
Overhead Press: 4 sets of 4-8 http://www.exrx.net/WeightExercises/DeltoidAnterior/DBShoulderPress.html
Weighted Tricep Dips: 4 sets of 4-8
Notice how Friday is centered on pushing movements, mainly the flat bench? the rest of the lifts are "assist" lifts. they're all based around the "pushing" of the bench press. The assist lifts all complement each other and increase the strength of your basic compound movement (pressing). In turn, your stronger press will lend to further growth, and greater strength.
>> Anonymous
>>138805
if you dont have the resources for this then this the following workout can be done in a hotel room or hallway sized area (ive actually done this in a closet before, i like privacy when I workout)

-30 close-arm pushups (elbows near your ribs)
-30 squats
-40 mountain climbers
-40 crunches
-REST 1 min

-30 wide-arm pushups
-20 squat jumps (squat down to the bottom, then jump as high and hard as you can into the air, drawing your knees up to your chest in midair)
-40 crunches
-40 mountain climbers
-REST 1 min

-30 pushups
-1 minute plank (http://exercise.about.com/od/abs/ss/abexercises_10.htm)
-40 crunches
-1 minute bridge (http://www.emedx.com/pt/exercises/back_bridge.htm)
-20 single-leg raises (flutter kicks http://www.usd.edu/msc/pt/exercise.html)
-REST 5 min, stretch

-30 min cardio (you have a bike)
IDEAS:
-You will have a much easier time working your entire body if you can find something to do pullups on.
-Buy a cheap sandbag and fill it with sand, from wherever. Google sandbag training. You can do countless exercises with a sandbag.

pic related, what two months of the above did for me, coming from a body very close to what you have right now, but probably less muscle mass.
Anyways, good luck with it!
>> Anonymous
>>138805
dude a fucking bicep day? thats the dumbest shit ever.

just do a push day, a pull day, a squat day(quad lower) and a deadlift day(hip lower)
>> Anonymous
I've got the resources, I'm in the military with a nice gym a block away. I joined thinking it would get me in shape, I had no problem passing basic, did the whole 60 pushups/60 situps in a minute but I didn't really lose any weight or really gain any muscle.

Quick question, how long should I be resting between sets, and what is a good weight to start lifting?
>> Anonymous
>>138817
>It depends on your goals. If you want appearance >alone, you want to train your biceps with the >same discipline as everything else.
>> Anonymous
pull your goddamn pants us, mc truffleshuffle
>> Anonymous
Also my scale is supposed to measure bodyfat%, it says 6.6%, I know that isn't fucking right.
>> Anonymous
>>138862
I dunno how those scales work, but I wouldn't trust anything but calipers
>> Anonymous
>>138820
I usually count to 10 slowly between sets, and about 30 secs to a minute for each exercise or the time it takes to set up a bar.

for weight, I would start out with a 25# plate on each side of the bar, that should be easy for almost anyone. Add 5# plates until you reach a weight where you feel like you are getting a workout and you can feel it in your muscles, but not to where it hurts. Just experiment with the different plates and find where it is comfy. Add about 2.5-5#s every week or 2 weeks and you will be eventually doing great amounts of weight.
>> Anonymous
I'm planning on doing the whole 6 small meals a day also, about 300 calories for each meal. I've got protein shakes that are 300 calories a serving, so thats like 1 or 2 meals a day, but what else am I supposed to eat to mix it up and thats around 300 cals? I'm already in love with chicken breasts.
>> Anonymous
>>139068
well, i try to do the same thing, but my schedule sometimes makes it hard, but a bagel with some fat free cream cheese is usually around 300 calories and is a great breakfast, you want to eat most of your carbs for the day in the morning. Cottage cheese is great to snack on, lots of protein. You mentioned chicken breasts, what I do is pop one on the George Foreman grill (only takes 8 mins) and eat it with a bunch of salad and maybe some carrots, and its usually a great meal that leaves me full for quite a while.

For snack during the day, I would go with lower-fat stuff, because when you snack the fat tends to go up pretty fast. I usually munch on fruit, carrots, and very small amounts of trail mix. Use your imagination with this, think of stuff you love to eat thats healthy and how to break it down into smaller portioned meals