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Anonymous
sup /fa/
I started college and had to give up my workout routine in order to maintain grads/relationships/my job.
I am able to balance my time better now and want to get back into it.
I want to get back to eating properly, and working out.
Can you help me?
I was planning on running for 30 minutes in the morning, and then going to the gym in the afternoon(after school)
For breakfast i was thinking either: cheerios, oatmeal, omlette, or fruit smoothie.
for lunch: turkey/tuna/salmon sandwich, salad, soup, or another fruit smoothie
after my workout - some nuts, or water with some form of sugar to regain my energy.
for dinner- chicken or fish with rice/pasta, and the occasional bit of beef(ususally a steak, or in spaghetti).

can you help me with a better menu, and a specific workout plan for the gym?
I weigh 210 pounds at 6'0 - specifically, i have a big belly (not completely fat, its pretty solid :S - almost looks mildly pregnant when i don't hold it in at all.) and am starting to lose the toning in my chest. Also have huge(muscular)legs/butt, inherited from my dad.

tl;dr - can you help with a workout plan/diet plan?
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>> Anonymous
Do you want to build muscle mass, or just lose weight?

If you're just trying to lose fat, you only really need to run
>> Anonymous
>>472276
easy fag
do HIT
Whole body workout. 3 different exercices of 1 set of 5-8 reps.
3 for chest, 3 for legs, 3 for back, 3 for bisep, 3 for trycep 3 for shoulders.
It should not take you more than 40 mins to do it.

do them only mon, wed, and fri
>> Anonymous
just use common sense..eat whole foods (no fucking cheerios, eat whole wheat pasta, brown rice, skim milk) and find out your caloric intake and use a 500 deficit. Check out starting strength or stronglifts as they are the most advertised on this board. SL is significantly easier, no power cleans, and you will get noob gains which are very motivational. keep running in the morning. gl..
>> Anonymous
>>472282

/r/ing HIT chart.
>> Anonymous
>>472289
delivered
http://www.bodybuilding.com/fun/hitprog.htm
but just use my HIT routine. it fucking works
>> Anonymous
>>472280
sorry about that, had to walk my dog.
I'm not really looking to build tons of muscle (i want to stay somewhat small - don't like the whole meathead look). but i do want some definition.
>> Anonymous
>>472282
can you explain this a little further? (i don't really know any of the technicalities, i just went to the gym and did whatever the trainer told me to do)
>> Anonymous
>>472307
Whole body workout 3 times a week. 3 different exercises of 1 set of 5-8 reps for each muscle a day for example(my routine).
3 for chest, 3 for legs, 3 for back, 3 for bicep, 3 for triceps 3 for shoulders.


do them only mon, wed, and fri
>> Anonymous
continued
for example. chest
1set of 8 - bench
1 set of 8 - decline bench
1 set of 8 - incline bench
>> Anonymous
>>472312
>>472318
oh that makes sense! thanks! :D
i'll try that out.

last time i went to the gym, i was doing 3 sets of the same exercise - this seems to make much more sense.

anybody have more ideas for food? - keep in mind that i am an apprentice chef(so i can cook pretty damn well), i just have to find the time. so constantly preparing large meals is hard because of the cost and time it takes
>> Anonymous
>>472312

Just wondering what your scientific logic is for doing 3 of pretty much everything. Oh and also, does working out on Monday, Wednesday and Friday have to do with planetary alignment? Because again, i fail to see the logic there.
>> Anonymous
>>472338
i think he meant just skip days...doesnt really matter which days it is
>> Anonymous
>>472338
gotta learn to think
>> Anonymous
>>472338
thats not op by the way.
i'm op
thanks for the info so far
>> Anonymous
>>472343

Why one day though? Your body wasn't created with a 24 clock in mind. Your body does not recover and build muscle in 24 hour intervals. How do you know that is enough time allotted to recovery?
>> Anonymous
>>472370

Please explain to me how 3 is not just an arbitrary number.
>> Anonymous
>>472386

dude, he was just giving an example.

Chill.
>> Anonymous
Did anyone notice he called us /fa/?

That bitch.
>> Anonymous
>>472386
3 has always been known to be a good number for working out. not too much, not too little
>> Anonymous
>>472406
you're either a subtle troll or have the same intellectual capacity as fucking lentil

i really hope its the former
>> Anonymous
>>472406
more of an uneducated troll...but seriously, i've heard from alot of people that 3 is a pretty good number of sets
>> Anonymous
>>472420
do you have any idea how many people have failed in following this style of exercise? you will undoubtedly hit a plateau, get uninspired and just stop altogether, unless you have good genetics.
One set to complete muscular failure is all that is necessary.
commence shitstorm
>> Anonymous
>>472442
You'll undoubtedly hit a plateau no matter what. People fail all sorts of things. What's your point?
>> Anonymous
>>472442

No. Going to failure all the time isn't the best all the time.

It depends whether or not you're taining for strength or for muscle gain. Muscle gain? 3 sets with a very high amount of reps is probably a good place to start. Strength? 3 probably isn't enough, but you'll do fewer reps anyway.