|
2005/09/13, 08:02 PM
Hey all,
First off, I have to say I'm not really fat and I never have been, just a small squishing layer around the middle, I tend toward the skinny side. I'm 40, 6'tall, and 155-160, mostly arms and legs (like a chimpanzee).
I just started working out again after several years of not doing much and have been at it for about six weeks now. I haven't really started any of the routines here yet, as I am just trying to get back into the habit and increase my overall fitness and stamina.
I work out 4 days a week; mon, tues, thurs, and fri. At the present time I'm sort of doing a little of everything. Here is what my routine looks like so far...
10-15 minutes of stretching
20 minutes of treadmill - I use the program mode which combines walking, running, and inclines.
more stretching
ab routine that has about 5 different excersizes
weights; right now I do mostly one set of each of the following and in the order listed, with no rest periods, and then tack on a feww extras on the end.
Bench press
BO row
barbell curl
tricep press
incline bench press
one arm rows
dumbell curl (the one where you sit and use your thigh to support the arm)
tricep press (different than the first one)
dumbell press
shoulder press
front raise
squats
lunges
I started out at 7-10 reps and am now at 13 plus for everything except incline press. I also do a second set of bench presses, curls, and squats.
I work out at home as there are no gyms around here, so I am limited in some ways. Plan on getting a cage so I feel safer lifting heavier weights and squats. Also need to rig up a chin up bar somehow.
My biggest problem is eating...I just forget to. I don't eat junk, and try to eat good things, but usually just one meal a day, supper. I'm trying to follow the diet plans here, but eating so often is wearing me out...lol
Let me know what you all think,
Thanks,
Jim
|
|
|
|
2005/09/14, 03:50 AM
well ur making gains and u got to get back in it somewhere so THATS a start ... good job.
when u feel you are ready id try setting yourself a short term goal and try acchieving it possibly try one of the routines within this site.. as time goes on ull get to learn your body better and know which exercises are best for you ( and you should be able to make a routine of your own ).
As far as your eating habbits go.
NO NO NO and no u MUSt eat... u HAVE to eat... i dont care if ur getting weared out.. one meal a day is just not good enough... try and get atleast 5-6 meals... even if there small meals.. spreading a meal over a time period should increase ur metabolism.. the more u starve urself the more ur body will go into a survival mode.. and all that hard earned effort ur trying to lose fat and gain muscle... is going to waste... YOU MUST EAT!!! number 1 rule
EAT.
EAT.
AND EAT.
goodluck:)
|
|
2005/09/14, 05:06 AM
LOL, thanks timmstar. You sound like my mother! I really am trying to eat more, I just don't know where people find the time. Yesterday I had a protein shake for breakfast at about 4am, then didn't eat again until after work at around 1:00 pm, then I had supper around 7:00 pm. I think I had a cheese stick in there somewhere. I do a little better on days that I don't work and actually have oatmeal and toast. I use the protein powder in the oatmeal, and PB on the toast. I also always have my protein shake after workouts, and have been drinking lots of water.
I'm looking for recipes that are quick, and that can be prepared ahead of time. I made some stuff the other night that was just rice, broccoli, spinach and eggs (4 whites, 1 yolk) I ate half of it, and the rest I used to make rollups with tortillas to eat later, and for lunch the next day. That kind of thing works really well for me, I just need more of it.
Anyway, thanks for the input.
JIm
|
|
2005/09/15, 07:15 PM
So then you do squats and lunges at the end, after a full workout. I don't feel to great about that, especially since squats will help you build more muscle and strength than any of the other exercises you listed.
If your doing 13 reps, its time to increase the weights again...
Also, a total body routine 4 times a week might be a bit much. if doing tbt, cut it to 3 days a week, unless you are certain you can handle the volume.
--------------
Your two most important minerals: Iron and Chalk.
If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
|
|
2005/09/15, 07:54 PM
Thanks for the input wrestler!
I wouldn't think it would matter when I do squats as nothing else really works my legs and butt, or is it an energy thing? I've also bumped almost everything up to 15 reps, except for a few of them. I can see already that before too long I will have to split my workout somewhere as well. I'm sort of listening hard to my body right now so I don't injure anything, like this week, Tuesday, I was just too sore, so I skipped that day, and Wendsday I never can fit a routine in, so it was actually two days of rest. That's the second time that happened with a two day rest I do feel much fresher and stronger. I should probably explain why I haven't increased the weight much; its because I can't stand switching plates...I know, a goofy reason. I have two barbells, a curl bar, and two sets of dumbells. This usually means that even though I'm doing 15 reps of benchpresses, I can only do 7 of incline presses, so when my incline gets to 10 or 12, then I can increase the weight. It's either that or get another barbell and rack...lol
Thanks again,
Jim
|
