Fitness, body building, the works

Hey guys. I\'m thinking of getting into the whole \'fitness thing\' (in lack of a better word ). I was wondering if/how you guys work out? What I\'d like to do is loose a few pounds and \'get larger muscles\'. So basically I was planning on putting together a running schedule for starters - but I could use some info on that, what food to eat, nutrients (?), how to build my muscles, etc.

So ... who\'s into that sort of thing? And do you know any websites with good info? Thanks for any tips/help/comments.

[videoholic]

Everyone move away, TheOmen is coming in and there is no room for anyone else.

You burly man.

I get most of my exercise while going to the bathroom.  With a penis the size of mine it takes a lot of energy to shake.


um, yeah....

[Kurt Angle]

I get exercise by going swimming about 3 or 4 times a week, excellent for toning the muscles. I also get plenty of lifting exercise at work moving washing machines, tv\'s, refrigerators and xboxes.

I also want to improve my diet, so if anyone has any good suggestions for websites, please pass them on.

This morning for breakfast I had a McDonalds Bacon Egg & Cheese biscuit, and now I\'m eating a Kit Kat.  That gives you an idea of how bad my diet is. .. :eek:

Thanks

[videoholic]

I had no breakfast and a Burger King Mahi Mahi sandwhich.  Well, that\'s what I pretend it is.  It\'s probably fried bleached fish crap, but yummy.

I better go do 12 situps and work that off!!!

First of all, try to make sure your eating habbits don\'t keep your physical activity from being effective.

As for exercising, when it\'s warm enough, I try to bike 20 miles a day at least 3 or 4 days a week. I also do an ab routine several times a week. And, once in awhile, I\'ll run a couple of miles, but I\'ve never been a big fan of running.

:alien:

i play football, go skateboarding... thats about it, i sometimes do weights, but aint done them for ages..... lol, did used to go to the gym, but i was going with bro , and dont wanna go on my own

First of all do you want to gain alot of muscle or just a bit? Or maybe somewhere into between a moderate amount?

If you want to gain alot I\'d say screw the running, eat alot of Protein (1 to 1.5 grams of Protein per LB of bodyweight everyday) and focus on weight lifting.

If you want to gain moderate amounts of muscle I\'d say screw the cardio because it is hard to put on muslce if your not intake more calories then you are burning. Keep a high protein diet until you get to where ya want to be muscle/strength wise then cut down the fat and carbs intake and start doing alot of cardio.

If you just want to lose fat and gain a little muscle (5-15 LBs of muscle) then I\'d say do a fairly active cardio routine with the basic compound movements in weight lifting (ie Deadlifts, Bench Press, Chin-ups, Squats). Keep your carbohydrates at a moderate level (to low and you will lose energy and to high and you\'ll keep adding fat) and fat intake very low but make sure to get alot of protein.

I\'ve been lifting weights for along time now and if you want any advice feel free to PM me.

Ahhh, now this is my kinda thread!

First off for a workout, I would do a basic push/pull routine.  That meaning that one day you workout with exercises that push (ie. bench press, military press, Arnold press...basically anything with the word press in it) then rest a day, and do your pull exercises (ie. standing EZ bar curl, bicep 21\'s, shrugs, front rows, bent over rows...)

The idea behind this workout is that you can\'t over train with it, since pushing and pulling require completly seperate muscle groups.  The routine should look like this;

monday;push
tuesday; rest
wendsday; Pull
thursday; rest
friday; push
sat; rest
sun; pull

it\'s a revolving routine, so you won\'t have a set day for a muscle group.  if you need exercises try this site, it\'s great;
http://www.exrx.net/Lists/Directory.html

as for diet, the imprtant thing to remember here is that you do not want to over do it, and starve yourself.  The easiest way to figure out how much to eat, is to take your LBM (lean body mass) and multiply it by 20.  That will be your daily caloric intake.  

Example;  if you weigh 200lbs with 10% body fat, then your LBM will be 180lbs.  So your daily maintness caloric intake will be 3600 calories.  This means that your body at rest will burn this many calories.  A simple way to loose weight is to reduce your intake to 200 calories less than your maintness level.  Meaning that in one week you will have burned 1400 calories, in 2 weeks 2800, etc....  3500 calories being 1 pound of fat, meaning that in 2.5 weeks you will have lost one pound of REAL FAT, not just pussy ass water weight.

If anyone has questions, just ask and they shall be answered.

A bit more info;
Don\'t worry so much about the cardio, as we in the body building world say f*ck cardio"  Because as long as you have a workout that last over an hour, you\'ll be safe.  Also, the more muscle you gain, the more fat you will burn.  This is because every pound of muscle you have will burn off 20 calories a day, while at rest.

oh, also if you want to loose some serious weight with little to no muscle loss, I can hook you up with the Cyclical Ketogenic Diet.

I don\'t agree with Theomen on this point, Cardio is a vital part of the workout.
Of course it depends on what you want. If you just want pure bulk, no stamina and pretty much look like cube, yes, cardio might be a bad choise. Me, I find cardio impotant and try to make that about ~40% of the time spent woking out. My passion is surfing so for me its important to keep slim , have stamina and be strong.
My current work out schedual looks like this
40 min cardio in the morning (mostly stair master, and rowing machine) , 1 hour in the gym in the evening (with basically the same variation as theomen)

I do this mon-fri, sat I rest, sunday l badminton or squash.

But try and find a routine that you like, and start of easy! 1-2 times a week if you are not too fit.
And try to eat more protine and less fat. Protine is the nutrient the body have the hardes to turn into fat, and also as I assume you know, the building blocks of your body.
try and eat 2-3 grams protine per Kg of body weight per day!

well being a certified personal trainer (certified by ACE), I must say that cardio is not really needed in Sammy\'s case.  He want\'s to put on muscle and loose some fat.  What I told him to do, will do just that.  At most I would recommend a light warm up of 20 minutes on a tred mill.  He could do more if he wanted to, it won\'t kill him but won\'t help him too much.  He said nothing about gaining stamina, or the likes so my recomendation still stands....  As for saying cardio is a vital part of the workout, well that\'s just  insane, in the Amature Body Building tournies I\'ve been in, and been to, there isn\'t one person in the group that does over an hour of cardio a week.  Sure when it comes to sports, you\'ll need cardio, but for strength and cosmetics, it isn\'t needed.  Also, you said you use a stair master....that pretty much uncredits anything you have to say

[§ôµÏG®ïñD]

I use heavy weights at low reps and about 4 sets for each exercise... Do jogging as much as I can and my martial arts and weapons training.  Need to do more but I’ve been lazy lately.

I\'m going to have to agree with those that are saying to go with at least some cardio.  Cardio makes a huge part of my fitness schedule (when I\'m keeping to it), and makes your life a lot easier in a myriad of ways, especially compared to muscles.

If you are overweight now (and I had that problem last year when I started getting fit), I\'d suggest you lose weight first with diet and cardio, before building muscles.  If you really start building muscles, you will lock in a lot of the fat in your body, and will never have the same muscle strength/size ratio of someone who started skinny.

I\'m hoping you plan to get fit, do cardio, and develop "functional" muscles (that\'s what I did).  Body building can look good, but you have to remember that it requires a lifetime of maintenance, whereas smaller more reasonable muscles are easier to keep looking good.

IM VERY BUFF AND ALSO VERY HANDSEOME AND MANLY.


im also very drubnk right now.... smootches.