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2003/10/01, 04:18 AM
hey all,
Im new to doing weights and currently have a bench, dumbells and 40kg of weights or in your measurements 88 pounds of weights. I need a program that will work out my entire upper body, my lower body is taken care of from running 3-4 times a week. I am 6'2 and 175 pounds and use about 50 pounds for each of my exercises, dumbell flyes, military presses and the like. My goals are to gain strength and weight, so if anyone could help me with a program and/or advice about what i should be eating that would be apprecitated.
Regards,
Neal
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2003/10/01, 11:30 AM
Did you try the at home prgrams here? Check those out, if you can't find anything that works for you, I will give you a program.
There are tons of posts about eating right, do some reading and come up with more specific questions.
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Challenge + Consistency = Results
\"You do or you do not. There is no try.\" - Yoda
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2003/10/01, 06:05 PM
yes I tryed the programs here but they included barbell exercises such as bench press and squats that need more weight then I have. I am looking for a program that focus's on lower weight alternatives such as dumbell flyes and lateral raises and stuff like that. In regards to eating, I dont need anything specific, just foods that I should concentrate on eating and foods that I should avoid. Tahkns for your time.
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2003/10/02, 11:38 AM
Here is a decent at home workout, if you superset exercises you will get a good pump without needing as much weight.
Warm up by marching in place, side stepping, jumping jacks, boxer shuffle, and do some 8-count bodybuilders:
1 - drop down, hands by feet
2 - pop your feet back to a push up position
3 &4 - do a push up
5 - toes out wode
6 - toes back in
7- feet back up by hands
8- back to standing
Now you are warm. With the following exercises do one set of each pair back to back and then repeat for three sets.
Push-ups & dumb bells flyes - 8-12 reps each
Squats w/dumb bells and jump squats (no weight on jump squats)12-15 reps each
Jump squats are like shooting an imaginary basket, but you start by crouching for lift off, in a squat position.
One arm Dumbell rows and bent-over reverse grip rows with dumb bells 8-12 reps each
Stiff legged deadlifts with dumb bells reverse lunges, no weight 12-15 reps each
overhead presses and standing calf raises 8-12 reps on presses, 12-15 on calves
biceps curls and triceps kickbacks.
Oblique crunches and crunches, reverse curls
Back extensions.
Cool down and stretch.
That is a total body workout, you could do it 3 times a week, with a day of rest inbetween.
Try that for a while and then we can work up a split routine, if you want.
Eat:
Lean meats,(chicken breast, turkey breast, fish, egg whites, lean beef)
Legumes
nuts (in moderation)
Vegetables, especially greens and cruciferous like broccoli, cauliflower
Brown rice
regular oatmeal
sweet potatoes
apples
protein powder, if needed
Olive oil
flaxseed oil
spices and seasoning (lower sodium ones are better)
Drink water water water!
Avoid: Processed foods, sugar, alcohol, saturated fat and hydrogenated oils, white flour, too much salt
Good luck, hope this helps!
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Challenge + Consistency = Results
\"You do or you do not. There is no try.\" - Yoda
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2003/10/02, 07:12 PM
thanks for the help, I will stay away from the alcohol and salty foods. I never thought about using supersets but it does make sense, I will get stuck into this staright awy.
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2003/10/03, 03:19 AM
would anyone know if creatine burst makes you gain weight? im trying to get muscle mass and lose weight
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2003/10/03, 06:13 PM
what is creatine burst?
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