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Group: General Fitness & Exercise

Tell Me What To Do.

Kidfreedom Posts: 52 Joined: 2004/05/19	2007/01/04, 07:57 AM Here is a picture of myself. I weight 220 and I am 5'11 3/4". Bench: 250 (but will jump dramatically because I'm just getting back in the gym) Squat: 375 (same) Military: No idea, but shoulders and tris are disproportionately weak. Back is also very weak. I want abs, would like to improve bench and vertical leap so I can dunk, as well as drop body fat to 10% (currently around 21%)
Kidfreedom Posts: 52 Joined: 2004/05/19	2007/01/04, 08:04 AM whoops, here is the picture: http://photos.pe.facebook.com/v61/22/34/1129080034/n1129080034_30000756_9686.jpg http://photos.pe.facebook.com/v56/22/34/1129080034/n1129080034_30000689_2421.jpg not very good though, the under armor makes it look a lot better.
jmknippel Posts: 170 Joined: 2006/02/21	2007/01/04, 10:23 AM What is your diet like?
shaunbroyhill Posts: 115 Joined: 2006/12/30	2007/01/04, 11:41 AM Yes what she said excercise is only half the picture... I owuld fill out a profile and start an excercise routine on the site as well as monitor your diet... I would do the maintain muscle mass and tone up routines.
bb1fit Posts: 11,105 Joined: 2001/06/30	2007/01/04, 02:36 PM If you want abs you have to have proper diet for them. This in the end no matter what the advertisements on TV show, this is what they fail to pound into most folks' heads. Now they are starting to do it subtly, because they realize folks are 'catching on'. They say things like we will send a healthy eating guide along with the 50 dollar pills. Duh....the whole thing is correct eating. Get your diet in order, use proper intensity in the gym, and you will see the results you are looking for. -------------- "If it ain't broke, you aren't trying."
shaunbroyhill Posts: 115 Joined: 2006/12/30	2007/01/04, 03:15 PM Yes what bb1 said... He said in long form what I said in short :) Fill out a nutrition profile on this site and it will give you the recommended intakes for fat/protien/carbs....
Kidfreedom Posts: 52 Joined: 2004/05/19	2007/03/28, 01:10 AM so anyway, im reviving this. ive dropped maybe 10-15 pounds since this picture was taken. Current Height: 5'11 3/4 Current weight: 212 I have four weeks before I'm back in Hawaii for a major event and want to look good. Just looking for specific advice aside from eat well and work-out.
asimmer Posts: 8,201 Joined: 2003/01/07	2007/03/28, 09:29 AM kid - you got a lot of advice and there is a ton of info on the boards about this. If you want some fast (might be temporary) weight loss - do this: Breakfast: 1/2c oats 2 eggs 5 egg whites 3 hours later chicken breast 1/2c oatmeal 3 hours later chicken breast 2 cups broccoli drizzle olive oil (tsp) 3 hours later chicken breast 2 cups broccoli or asparagus drizzle olive oil (tsp) 3 hours later 6 oz extra lean beef 3-4 cups salad greens Olive oil (tsp) 3 hours later 2 eggs 4 egg whites 2 tsp olive oil This should lean you out fairly quickly. You could replace one of the meals with a post-workout shake that has 40-50 grams of whey protein and 30g of carbs. Once a week you might want to add a baked potato to meal 5, if you are really feeling hungry. Do 20 minutes HIIT after your lifting and on non lifting days do 45 minutes moderate intensity cardio. Keep lifting as intesnely as you can to hold onto your muscle. Good luck! -------------- Permanence, perseverance and persistence in spite of all obstacles, discouragements, and impossibilities: It is this, that in all things distinguishes the strong soul from the weak. Thomas Carlyle
ixiaznretard Posts: 146 Joined: 2006/07/28	2007/03/28, 06:57 PM underarmours do make ur body look better=] mine too lol