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Anonymous
Ok /fit/. I could use some advice. This is me. Top row is relaxed, bottom is flexed. I weigh about 160lbs and am 5'11". I'm 23. Have had the same musculature my entire life. I want to get stronger and fitter in general. I don't care about how I look; I do NOT need 'fab abs' or a beach body for the ladies, this is purely for personal satisfaction. I am looking for an increase in strength, endurance, and a little bit of mass gain. Ideally I'd like to bench about 170lbs and run a comfortable mile in 8-9 mins. I'll tell you what I currently do and eat in the next 2 posts, and would appreciate any comments or suggestions you may have.
>> Anonymous
>>56823OP HERE DIET:

Diet: Don't really have one, but this is a typical day for me:
breakfast: peanut butter on whole wheat toast. glass of 1% milk.
lunch: tuna sandwich (wheat bread)
snack: grapefruit or banana with hard boiled egg
dinner: fish or steak, usually fried with very little oil.
About twice per week I eat/drink things that are really not good for you (can of pop, slurpee, big mac, ect). Other than that I pretty much stick to the above. I don't drink very much water during the day (should I?) Often eat dinner right w/in an hour of going to bed. Drink alcohol about once per week, 5 drinks (sometimes beer, sometimes vodka/soda/lime)
>> Anonymous
>>56823OP HERE WORKOUT

I work out 4 or 5 days per week. Every time I run for 10 mins to get warmed up and my heart going. I alternate upper and lower body days. I do a bit of core each day. If I'm really fatigued still I'll put off my normally scheduled day for a day and just do core and cardio. I do all this at home. When the semester ends I'll get a trainer but that's a ways away.
Upper: I can bench 80lbs right now, 3 sets of 10/8/8. Curls, tricep extensions, skullcrushers.
Lower: weighted calf raises. leg extensions.
Core: situps/crunches (elbows to knees). cross crunches (right elbow to left knee ect). planks.

I am a pretty big noob when it comes to fitness, so please excuse any terminology that I botched.
Comments/suggestions welcome. Thanks for taking the time to read all this.
>> Anonymous
take up powerlifting. there you go.
>> Anonymous
>>56823
>flexed
lol wut?
>> Anonymous
>>56844
uhh... yeah. Like I originally said: 'fitness noob'. I suppose even though this is the /fit/ board, it is still after all 4chan...
Silly me.
>> Anonymous
>>56828
This.

>>56848
Understandable, many people make this mistake.
>> Anonymous
>>56825

Don't even waste your money on a trainer.

Research shit for free on bodybuilding.com or something

If you really want to build some mass and strength then you should be doing some compound lifts.

Squats for legs and back
Benchpress for chest and triceps
Bent over Rows for back and biceps

Split those lifts up over 3 days, aim for 6 sets of 10 and finish with 30 minutes of walking/running

If you do that consistently for 2 months, I guarantee you will notice gains in size, strength and endurance

Really, if you stick to anything for 2 months you'll put on muscle.