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2006/09/11, 06:47 PM
Hello,
I'm Pat Caudill
34 years old
Male
220 Lb
6ft tall
Once upon a time I was in good shape (10 years ago) give or take. Now I'm over weight and my cardio is shot.
I have in my home the following equipment:
Flat and Incline Bench / leg and curl attachments
I have a small set of dumbbells and there is a small pulley system that allows me to do lat pull downs and the like off to one side of the bench.
I am working on installing a pull-up bar in my basement so that will be done shortly.
I am also trying to figure out how to build a squat cage or something that will help me do squats in my basement.
I have an elliptical machine and a recumbent stationary and a decent road bike that I ride about once a month for 14 or so miles when I can.
I want to gain muscle and of course loose the spare tire. I just want to get the most out of what I am doing and it’s been so long I really don’t know where to begin. That is where y'all come in. I don’t guess that I need someone to tell me how much weight to use or even how many reps to do my question is WHAT to do and what not to do.
My big questions:
Should I jump into strength training and let cardio take care of it self at first? Then start cardio when I've bulked up after 6 or 9 months to help get the cut I want?
Or
Should I start a light stretching and cardio program before I start strength training to get the most out of it?
Or does it matter?
Also,
Food - I've been reading that if I want to bulk up I need to eat 5 or 6 times a day. I can do that but what should I eat? I'm sure that it's not nachos and cereal...
I am also considering protein powders / drinks if they will benefit me but y'all would know that before I would.
I work from home so I am open to any type of a workout program that utilizes the equipment that I have on hand and can work out multiple times a day if necessary.
Well, I think that's it... Please let me know what you think.
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2006/09/11, 08:48 PM
First off you have to decide your goals and what is most important to you. ie. bulking up or losing some fat. Most people are unable to do both at the same time. Then fill out your profile here so we know more about those goals.
Most people recommend eating 5-6 times a day either way. You have to figure out the amount of calories that you need in a day and either add or decrease based on your goals. Space the calories out to 5-6 meals a day and you will find it easier to hit your diet goals.
As far as what to eat, go to the diet forum on this site and open a thread titled, foods for healthy living (or something like that). It is stocked full of great answers to what to eat.
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2006/09/11, 08:56 PM
get a power rack....get barbell and weights....bam you can do just about anything(look for used if u can find it).....squats, deadlifts, dips, pull ups, etc...
lifting weights is essential and should be done...
Do cardio...on days off from lifting weights....interval training is good...
here's a site for foods to eat
http://www.whfoods.com/foodstoc.php
no junk, no soda, no juices, nothing fried.....drink gallon of water daily
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2006/09/12, 06:53 AM
I thought that i did fill out my profile...
My Goals:
Bulk Up first, then loose weight and cut.
I also want to improve my cardio, lung capacity and flexability.
What are your thoughts on protien powders? Is it too early in the game or should I start off on them now?
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2006/09/12, 07:13 AM
I have just updated the "personal" part of my profile. Sorry about that...
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2006/09/12, 09:16 PM
After speaking with a few folks here is the program that I have put together:
As for a routine here is what I was looking at...
Day1 - Upperbody Pushes (Flat & Incline Press, DB Butterfly, Tri Kickbacks & Pushdowns)
Day2 - Rest, Stretch & Eliptical for 30min
Day3 - Upper Body Pulls (DB Curls Seated and Standing, Preacher Curls, Lat Puldowns, 90 Straight Bar Row & Bent DB Row)
Day4 - Rest, Stretch & Eliptical for 30min
Day5 - Shoulders and Legs (Military DB Press & Military Bar Press, Seated leg extension, Leg Curls, Dead Hang DB Lunge, Squats, Calf Raises)
Day6 - Rest, Stretch & Eliptical for 30min
Day7 - 14 mile bike ride & stretch
As for reps and sets I was planing on doing 3 sets of 6 each at a weight that maxes me out on my last set. I'll figure that out as I go.
I was planing on going the protein shake route to bulk up. My hopes are that my cardio will improve as I get into working out and the eliptical will be instrimental in that.
Am I on track here or would you recomend a different or more excercises what are your thoughts?
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2006/09/13, 05:48 PM
It looks good. One thing I might recommend considering though is that working out chest then tri, and back then bi. Your triceps are used in chest work, and your biceps in back work. Switch those up. So chest/bi, back/tri. That way you are getting the most out of your workout and not limited by fatiguing your muscles.
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2006/09/14, 10:41 AM
Thanks ecle5c! I really appreciat it. So my schedule shoule look more like this:
Day1 - Upperbody Pushes (Flat & Incline Press, DB Butterfly, DB Curls Seated and Standing, Preacher Curls)
Day2 - Rest, Stretch & Eliptical for 30min
Day3 - Upper Body Pulls (Tri Kickbacks & Pushdowns, Lat Puldowns, 90 Straight Bar Row & Bent DB Row)
Day4 - Rest, Stretch & Eliptical for 30min
Day5 - Shoulders and Legs (Military DB Press & Military Bar Press, Seated leg extension, Leg Curls, Dead Hang DB Lunge, Squats, Calf Raises)
Day6 - Rest, Stretch & Eliptical for 30min
Day7 - 14 mile bike ride & stretch
That should be it I beleive.
Last question:
Protein Supliments - I've been reading up and it seems that Whey Protein is the way to go but it's most effective right after I work out or within 2 hours. I am looking at revamping my diet as well to allow for more protein and I have good resources for that too. Can you please comment on the protein part and let me know if this is the way I need to go or not.
Please keep in mind that I really want to bulk up for the next 9 months to a year then I want to focus on leaning up.
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