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Anonymous
Ok, this question has probably been asked a few thousand times, but every day is repost day.

What's a good exercise regiment for a standard geeky computer-using guy? I want to lose the "spare tire" around my gut, and my man boobs on my chest. I'd also like to strengthen my arms. Time's not a worry (either in amount to spend each day, or to wait for results). I'd rather have a slower showing of results that last longer than some flash in the pan thing that lasts half the summer if I'm lucky.
Pic kinda related, as eating so many of its ilk has caused me to be in this predicament now.
>> Anonymous
Lift only using machines(much better), go 2 sets 15-20 reps(it's not the poundage that counts, it's the burn! The pump!)

You really don't need that much protein, only around 50 gramms per day also cut out ALL of the fat, shit ain't good for you it will clog your arteries.

Also bread,bread,bread, you're gonna need energy if your gonna be lifting.

Creatine,protein powders,steroids... don't go down that road mate.. you don't need it!
>> Anonymous
>>147027
I didn't know computer users were different anatomically from other humans. Well, mac users maybe, they lack genitals.
>> Anonymous
>>147038
In terms of the stereotypical body type. I.E. chubby/fat, lots of weight held around the belly, etc.
>> Anonymous
>>147037
What about sodas? I know I should cut down on empty calories, but are those diet/"Coke Zero" sodas good for you? I heard rumors of cancerness to them.
>> Anonymous
>>147037

QFT.

also, don't fall into the "squat" fad. You don't need any lower body workouts, running or going on bike will build up massive legs anyway
>> Anonymous
>>147043
I walk enough as is. My legs are fine, it's my upper body that's fat as hell.
>> Anonymous
>>147042

They aren't good for you, but they won't hurt you in anyway at all. I drink around 3 "coke zero's" a day, 1 usually WITH my workout :p
>> Anonymous
>>147037

I used this method of training, or very similar to what anon is posting and i gained(no joke) 15 pounds of pure muscle.. and the best part? NO FAT!

Protein powder? i mean come on, the bodybuilding industry is just trying to get more money from you selling you useless and expensive "supplements"

The mr.olympia pros also Arnold ate loads and loads of carbs, no fat and a minimum amount of protein needed to build PURE MUSCLE(NO FAT!)

I mean look at arnold's golden years, extremely massed no fat!
>> Anonymous
>>147043

lol.. what kind of an idiot actually does squats anymore? It's an outdated dangerous(for your lower back) exercise, squats are for noobs, pros go with leg extensions
>> Anonymous
>>147050
And lets face it, he's not exactly chubby now, and he's what, 50? 60?
Also, I have limited space and even more limited money, so machines are really out of the question. Are free weights that much worse that it'd be worth it to get some extra hours to afford a gym membership?
>> Anonymous
>>147053
LOL
>> Anonymous
>>147057Free weights are about 25% effective next to machines, i mean sure you'll get something out of it. But there is a reason engineers build such technological marvels that some of they gym machines are and the gyms buy them(for up to 5000$ a machine), e.g. curl machine, leg extensions
>> Anonymous
>>147063
free weights and machines each have their own place, machines restrict your ROM but help you concentrate on a single muscle group. Free weights will help you build stabilizer muscles.
>> Anonymous
>>147072

Heh.... Classic free weight nutriding. There are no such thing as "stabilizing muscles... moron.
>> Anonymous
>>147072

lol.. you best be joking nigger

don't listen to trolls like that dude OP
>> Anonymous
>>147076

Then how come I could bench 250 on a machine but only a 185 on a barbell back when I bought your stupid argument?

I hate to break this to you but you're on the wrong side of a PILE of reasearch. Free weights > machines.
>> Anonymous
i almost got really mad, but then i realized this thread is an absolute trollfest
>> Anonymous
>>147085
The sad part is, I didn't intend for this to be.
But, then again, this is 4chan. We can get into flamewar about anything.
>> Anonymous
>>147084

Thanks for making my arguement... FOR ME!
You're definetely getting a better workout benching 250 rather than 185. It's the machines that allow your muscle to work at a 250 MASSIVE POUNDAGE LEVEL, making gains fast and easy.
>> Anonymous
Look, let's just say, for the sake of argument, that I only have access to free weights, and make that a moot point. What exactly should I do with them?
>> Anonymous
ITT samefag troll
>> Anonymous
>>147097

Don't use them at all. If you don't have access to a bowflex, or other machines, use pushups/situps and running. ESPECIALLY SITUPS!! NOT crunches. Crunches don't do shit for your abs, theyre just half/pussy situps.
>> Anonymous
>>147113

situps dont do shit for your abs, they're just half/pussy hanging leg raises
>> Anonymous
>>147113
Don't you end up with like, an immunity to situps/crunches after a while?
>> Anonymous
>>147125

No, wtf are you talking about?
>> Anonymous
>>147125
only if you keep the reps and resitance the same.

guys you dont really have to "mix it up" to "keep your muscles guessing" your body is going to change if you have to do a little more work than you did last week. it HAS to.

so when you can do say 20 crunches, with a 2 second contraction at the top, keeping your lower back on the ground and contracting ONLY your abs, not your hip flexors. get a brick or something and hold it on your chest.

then get to 20 again. or even 8 - 12, no need for 100s of reps, your abs will not get deeper cuts in them from high reps, it will just be like cardio for you.

keep making the exercise harder so you stay in say an ywhere from 6 - 15 reps per set. this is going to make your 6 pack "pop" out. your abs are like any other muscle, you dont do 500 curls a day do you? stop doing them for your abs faggot. these are the ab exercises i do:

ab roller, from toes out to a plank: 5 reps a set
hanging leg raises: 8 - 10 reps, keeping hips locked, and bringing the pelvis up to meet the ribcage (no flexor)

decline crunches with a 65lb db on my chest 6 - 8 reps

db side bends with an 80lber 6 - 8 reps

my abs are fully developed and have deep cuts in them. im about 180lbs at 5'10 with maybe 9% bodyfat. i just lift weights, i do ZERO cardio. if i added 3x a week cardio i could be absolutely ripped in 2 months.
hanging leg raises,
>> Anonymous
Different anonymous than the OP here, but similar computer geek. What about food habits? I realized shoveling Big Macs are definitely harmful, but is there a need to follow a strict diet if you're not aiming to become Arnold. Is it possible to get ripped without watching every single bite you take?
>> Anonymous
>>147233
it helps to know makes it easier after awhile you know what all your meals you're eatting anyways.
>> Anonymous
>>147249

I get what you're saying. The main reason I'm worried about this though is that if I had to sacrifice eating something every now and then that tasted wonderful despite being relatively unhealthy...well, it sounds like it'd be a horrible life.
>> Anonymous
>>147260
You can enjoy good food as long as you're not shoveling it and and sitting on your ass, which is what 90% of computer nerds as described in OP end up doing.