File :-(, x, )
Anonymous
Me again, day 3 (sorry about the old image, was so tired I crashed instead of remembering to take a picture)

I'VE LOST 10 POUNDS SINCE MONDAY.

I don't know why outside of hard work I've been putting into this, but I started last week at 230-235 range, and now I'm down to 220. If I keep at this rate, I'm gonna have to start lifting soon, otherwise I'll hit the first plateau.

ITT: Free Weight Recommendations, mostly barbells please.
>> Anonymous
>>14244
don't forget the deadlifts. the most natural motion there is, picking shit up.
>> Hymn
>>14246
deadlifts seem easy, but then again, most leg exercises do to me, so whatever. So basically...

M - Bench Press 2 sets of 3x10 (I'm at the gym for over an hour, I'll split my running up into 2x30, and do 1 set in the middle, 1 set after)
T - Deadlifts (not sure what rate your supposed to do these at, any clues?)
W - Squats
TH - Repeat

Should I add anything in there, maybe curls or butterfly presses?
>> Anonymous
Buy yourself a copy of Starting Strength or Dinosaur Training.

You can get a 300 lb barbell set from any sporting goods store. If you can't afford a squat rack or uprights, you can use a couple of sawhorses and squat from the bottom position.

Teach yourself the front squat, overhead press, back squat, deadlift and bent row. Concern yourself with those lifts entirely.
>> Hymn
>>14255
I'll download it.
>> Anonymous
>>14253
If deadlifts are easy then fucking put more weights. how much do you deadlift anyway?
>> Anonymous
Apparently put enough load so that you can do 5 reps easily but after 7 reps u are almost at failure. that's what I read anyway.
>> Hymn
>>14270
I said they looked easy, I've never done them. I'll prepare to be surprised.
>> Anonymous
>>14297
sure if you want him to wrench his spine out of alignment or pop a ligament.
>> Anonymous
You're going to want to do compound lifts, squats, deadlifts, rows, etc. No isolation lifts, as it will not do you much good.
>> Anonymous
>>14255
I would also suggest a copy of the Men's Health Home Gym Bible. It covers pretty much everything you can do with free weights or your body weight.
>> Anonymous
>>14303
Isolation lifts are part of any balanced weight training regimen. Bicep curls, tricep extensions, all isolation lifts.

Do they make you exert yourself? Yes. Do they help build muscle? Yes. Do they help burn fat? Yes. (Not as much as compound)

The most important part of any program is making it one that the person can actually do. If you have them just doing squats, deadlifts, and bench press, they're going to get tired of it if their dedication wanes at all. Squats are like the hardest thing for any newbie to enjoy and even some long time lifters still hate them.
>> Anonymous
>>14311
Don't worry about it. I already can tell I'm going to hate lifting for quite a while, but its not the feeling I get from doing it that I'm looking at, its the results afterwards. Pain is irrelevant except to tell me when to slow down or stop. I'm not sure if I want to go the distance and buy a set of weights yet, but I do have access to plenty of machines and free weights at the gym in the mean time.
>> Anonymous
>>14311
Actually I love doing squats and deadlifts. Those are the two things I do most at the moment. Just gets the blood rushing around the whole body.
>> Anonymous
>>14311
do they make you exert yourself? yes
do they do anything for you other than get you better at doing isolation lifts? no
at boot they make you hold your m16a2 at arm's length for what seems like hours at a time. Do you get stronger from this? No

isolation is the second biggest load of horse shit that gets peddled to the ignorant (light weight/high reps = tone is the first).

If you don't do squats/deadlifts/bench you won't make good progress. You won't know what it is to lift. You won't burn calories. You won't gain muscle from the work you're putting in. You won't do anything worth doing.
>> Anonymous
>>14317here


Wait I just realized I was talking about isometrics. Still. Isolation is good, but it should be used as an auxiliary to the core dead/bench/squat exercises. Otherwise you're just cheapening your workout.

And squats are my favorite exercise. I hate doing everything else except for deadlifts. The heavy weight makes lifting fun.
>> Hymn
So I could just literally rotate 3 exercises (squats, bench press, deadlifts) every other day and see results? Sounds good to me.

Of course I need massive amounts of protein too, but thats what I'm stocking up on tuna for.
>> Anonymous
>>14321
shoulder presses and variations are another important thing you should do. oh and bent over rows and variations as well.
>> Anonymous
I'd recommend you shave. And get a paper bag.
>> Hymn
>>14342
thanks for the advice
>> Anonymous
10 pounds since Monday = not healthy.

Enjoy ur 2nd week weight gain.
>> Anonymous
If you do everything right youll lose 1-2 lbs of fat a week, but 10 pounds in such a short time? Probably water weight/lean mass, not something be proud of :P
>> Anonymous
>>14603
2nd it will all be back by sunday and you will "wtf" as i have so many times
>> Guil
>>14239
Yeah, honestly man you may want to only do measurements and images every week. I know you've been on for a week but I'm just saying that it's
1. excessive, your weight fluctuates between a couple pounds a lot from even small things like if you took a shit that day yet or not
2. it'll make you want to not continue or you'll burn yourself out.

Starting monday I'll be making weekly progress posts of myself following
http://rapidshare.com/files/94045622/the_secrets_to_gaining_muscle_mass_fast_by_anthony_ellis.pdf.ht
ml

Anyway good luck eh.
>> Anonymous
10 pounds since monday? what did you do, take a shit?
>> Anonymous
When did you weigh yourself? After a hockey game or a tennis match, I've "dropped" as much as 15lbs in a matter of hours. Wrestlers drop 10-15lbs in 2 days. If you measure after a workout, having not rehydrated, you'll get wrong numbers.

I only weigh myself once a week. Either on Sunday or Monday, always before a workout. On Sundays its about 12-2pm, somewhere in there, on Mondays its lke 6-7pm (after work).