Anybody here workout? Got any tips for a noob?

[blastfrompast]

So how is the dieting/food intake side of things going.

How about a summary of what your eating? And be honest, no point otherwise.

Also a rest day is good, but rest doesn't mean you can't stretch and go for a nice long walk.

So Times and what you ate/drank. You should be doing this also to count calories in the begining so you can get a good handle on HOW much you can eat of each food....

 

[sprinkl]

simply not true.
building muscle mass boosts metabolism and alters your caloric intake numbers.
more mass=more calories you can consume.

don't spread this kind of misinformation

I realize that, but running does burn more calories at the moment, right?

I'm 6,1 feet and only weigh 161 pounds, at best.
According to BMI index this is a great ratio but I'm too skinny. I have medium muscles(mostly from working and sports, fitness is >10 years ago, felt way too stressful on my body) and very few fat. You can see my abdominal muscles clearly, because there's so little fat, while I never train(ed) them specifically due to back issues.

I like to go running to keep a good condition - makes a lot of difference, mostly how fast I break a sweat during work or other activities. But lately I feel like I'm losing too much weight, it's hard to eat both healthy and enough. I run longer and longer as well, because I would like to run half a marathon in a few months.

I need to put on weight while keeping my condition up, are there other exercices I could do or is calorie burning relative to how much your condition improves? I was thinking maybe rope skipping?

It feels stupid to eat more because I already eat a lot... It's almost like I can't take up enough nutrients from the food... On the other hand not having a reserve and starving after not eating for 2 hours, feeling like my muscles are being consumed is a shit feeling as well and I get so pissed off and grumpy when hungry.. It's not good for my mental health lol

Coming to think of it I dropped wheat(due to sensitivity) from my diet, I can only eat spelt bread now(and glutenfree bread which is pricey and tastes poor), and I eat a lot less potato's/rice than I used to. Maybe I need to pick that back up...

 

[BigJohnny]

A diet with reduced calories, with more protein and less carbs will help.
make sure you supplement w/ vitamins.
look into appetite control pills and fat burners along with diet and working out.
Light weight w/ higher reps will help you tone down.
after easier workouts to start, move onto doing exercises targeting your bodies core.
squats, dead lifts, presses, etc
you will really start shredding fat at that point.

Eat a light carb/ high protein meal to start the day (eggs and protein shakes are your friend)
eat every 2-3 hours with smaller portions.
stay the fuck away from processed foods or anything "bleached"
it is very important to take vitamin/mineral supps.
as you will be lacking in that dept wit the diet.
fiber too.

i am/was/is just like you.
6'3" and anywhere between 260-300 lbs summer to winter.
Large frame, wide as a redwood.
i also love all the foods that are bad for me, it's my weakness.
soda and a huge hoagie filled with sodium rich processed italian deli meats!!
sooo good, but sooo bad for you.

make a routine, learn it and stick to it.

fuckin' itialian sub for the win lol. My subway subs are monstrous, they would put weight back on jared.

I was in the same shape as you. I joined a gym for $11 a month. I started going three times a week, and jogging on the off days. After a month, I started seeing results, but I get bored easily, and part of me started looking for reasons not to exercise. I stopped jogging because the weather was cold. I would stop exercising when I'd catch a cold. The weight started coming back on, so I needed to do some soul searching. Here's what I ended up doing - I now go to the gym twice a week. I do only two sets each on the following exercise machines: squat, chest press, lat pull down,, shoulder press, and crunch machine. I'm in and out of the gym in thirty minutes. I ride my bicycle around town, because I enjoy people watching, but by no means am I trying to set speed records. I changed my diet to include a lot of vegetables and canned chicken or tuna. I stopped eating late at night, which was a biggie for me, as I like to eat when I watch TV. I still love to eat chips, and I go to fast food joints every other week. I'm taking two steps forward and one step back, but I still see the results in the mirror, because my pants are looser, and I see more muscle definition. I know certain personality types can do the six day / alternating body parts regime, but there are a lot of people (me included,) that will do that for a while and then quit and give up. You need to experiment and see what works for you. Good luck!

I'm not even going to pretend like I'm going to start jogging, if you see me running it's best to just start running yourself because it means I'm running for my life.

Change lifestyle and eating habits are huge part.

Eat good whole foods , makes it harder to overdue it.and feed your muscles. No need to eat as much protien that's commonly quoted, it's closer to half of what's actually called for.

Stick with basic compound lifts Google them, no need for bicep curls.And full body workouts unless you you're on gear.

Diet will be my biggest problem as I've said before, but mainly due to two reasons;
1.) healthier food is a lot more expensive, so I can't necessarily afford it.
2.) While I'm not against reduced fat/salt/sugar/etc, most of that food tastes like utter shit. Have you ever tried that 0% yougurt?? that shit is nasty, it doesn't taste like yogurt and leaves a bitter taste in my mouth....there's no way I'm substituting regular yogurt for that shit...... but I don't eat much yogurt anyway that was just an example, however when I do I usually eat an entire tub, what are they like 500ml or something??

So how is the dieting/food intake side of things going.

How about a summary of what your eating? And be honest, no point otherwise.

Also a rest day is good, but rest doesn't mean you can't stretch and go for a nice long walk.

So Times and what you ate/drank. You should be doing this also to count calories in the begining so you can get a good handle on HOW much you can eat of each food....

it'll be slow, I mainly started doing this because I was curious to see what some basic weightlifting would do to my body without any other real changes. I figured if it started showing some signs of improvement then I would be more motivated to eat better and maybe the exercising would help control my fucked up appetite and eating habits as well.

I didn't do the exact math but yesterdays food consumption was;

a can of beefaroni at 11am
1 1/4lb hot dog on a poppy seed bun, with bbq sauce.
1 1/4lb hot dog with bbq sauce and no bun
1/2 a hot dog on a bun with 2 "extreme beans" and bbq sauce.
some Krave cereal and coco pebbles mixed together with milk, about 1 serving each.

I had only a small amount of grape juice to drink later in the evening, like 1/4 cup if that.

Altogether I think the caloric intake was around 1500 calories. I didn't do the exact math, but the wieners are like 220 cals each, the bbq sauce is like 60 cals, the buns are under 100 cals. and the cereals are like 100 cals per serving or something.



As for doing shit when I wake up? well that'll take some more exercise before I'm that motivated. I'm up at around 7am to take my gf to work at 7:30 and the first thing I do is smoke a cannon with my morning coffee. That doesn't cause lack of motivation or anything, I just can't see myself being so energetic and well rested that I want to wake up and do "work" right away.


I came to the conclusion that I needed a lifestyle change, but I'm not going to jump into it head first full bore and be that guy who goes out and spends hundreds on supplements, and equipment and suddenly decides one day to change absolutely everything about his life.

I'm starting slow to see what results I do get, I mean I'm basically going from doing abso-fucking-lutely nothing to doing something.

I'm going to stick with this short 15min routine for a few weeks and make some small changes here and there to my diet and other areas. when I start physically seeing results I know I'll want to keep it going and keep improving.

I may even go so far as to take a before picture which is a step in and of itself because I'm not the selfie type nor do I really like being on camera in general.

 

[BigJohnny]

10lbs ain't shit for my biceps, they haven't shown the slightest signs of exhaustion through my two workouts so far, but my pecs and triceps are all like "WTF MAN?!?!"

 

[BigJohnny]

I just finished another 15mins and even though I've been smoking joints all day I feel much less exhausted than the day before yesterday but I was also concentrating on breathing more.

the third set also wasn't quite as hard as before either. but my arms and shit are all noodly now

 

[Storm Shadow]

leg workouts are the most important... squats... stiff leg deadlifts ... one legged presses ...plyometrics....

This is how I destroy college aged kids on the basketball court.... do some euro steppin and LeBron Pro Hop after doing those leg workouts for a few months... your legs will be tree trunks and you'll jump like a Kangaroo ...

I love smoking a couple grams of dank before 3-4 hours of basketball...

don't be a top heavy person

 

[Mate Dave]

^^ Jelly arms.. Try 100 reps with some 4.5 k weights on the side & front raises then try 100 chest presses and 100 shoulder presses and see how they are then. You can build up the weight and decrease the reps once you can lift a bit..

 

[BigJohnny]

leg workouts are the most important... squats... stiff leg deadlifts ... one legged presses ...plyometrics....

This is how I destroy college aged kids on the basketball court.... do some euro steppin and LeBron Pro Hop after doing those leg workouts for a few months... your legs will be tree trunks and you'll jump like a Kangaroo ...

I love smoking a couple grams of dank before 3-4 hours of basketball...

don't be a top heavy person

My legs already are like tree trunks, I'd need 3 of my giant hands to be able to wrap them around my thighs, and there isn't a lot of fat on my legs. I can push SUV's with ease.

 

[Bmac1]

That will be the engine that burns the fat. The more and bigger muscle groups you can involve at once, the greater taxation it causes on the body resulting in the most effort, muscles stressed and fat burned.

 

[watts]

hotdogs are horrible for you, full of preservatives, bad for colon. Try to get some skinless chicken breast instead.

 

[Grassachusetts7]

I've never seen so many fitness experts on a stoner site! Lol
If I remember correctly you are well over 6ft tall and a deuce and a half. Your still young, hit the weights and mold into your big frame. I'm 5ft 11" and im 230 off season and 215-220 during the summer. You can easily fill out nicely. A lot of guys at the gym work for yrs to get some size. Some hard work and you could be a beast!! Also if you work out hard enough at your age you don't have to mess with all these foolish eating plans! Yes try and eat good and not fried shit all the time, but @32 and working out hard you need to be eating.

If your serious about your health I suggest you seek some alternative source for info. Asking a bunch of stoners probably isn't your best bet! Lol

 

[Green Squall]

hotdogs are horrible for you, full of preservatives, bad for colon. Try to get some skinless chicken breast instead.

^Listen to this guy. Chicken breast's are your best friend when your dieting. I don't even consider it diet food, just delicious! I like the chicken breast tenders, marinated over night in olive oil, just a drop of soy, and whatever herbs you feel like. Healthy food is much cheaper than you might think. My fav meal = chicken or fish, baked potato and some sort of green veg.

 

[ThePizzaMan]

OP

do yourself a favor and look for a local Crossfit gym in your area. They must have an on-ramp program...avoid the ones that dont.

You cant turn fat in to muscle. You have to do metabolic conditioning to burn fat...and you have to lift weights and eat properly to build and retain muscle mass.

Lifting weights alone will not give you the results you are looking for.

TpM

 

[stoned-trout]

five foot eleven. 168... eat right and kayak.....yeehaw..you can use weights without all the motion too...better on your joints...

 

[IGROWMYOWN]

Muscle helps your metabolism ....walking until you can run/jog there's no shame in that I try and walk 2 hours at a brisk pace when I'm not up to running good thinking time listening to a podcast.... you just want to get your heart pumping and muscles developed best advice I can give you is work everything to fatigue fore arms , chest , etc etc total body and don't be afraid to take a day of listen to your body it's usually right. I eat like a 20 year old but I workout twice a day and cardio 4 times a week I always have at least 2 muscle groups healing at all times it's routine now.

 

[IGROWMYOWN]

hotdogs are horrible for you, full of preservatives, bad for colon. Try to get some skinless chicken breast instead.

True but pinks is soooo good I always feel like death the next day though

 

[m314]

There's a lot of older information out there that has been proven wrong in recent years. Meal timing doesn't matter. What matters is that you get the right amount of protein, carbohydrates, and fat every day. Find a calorie calculator online, figure out your maintenance level, and start tracking what you eat. Eat 500 calories a day under maintenance, and the fat will come off. Guaranteed.

I've been doing intermittent fasting since the beginning of the year. I've gone from 258 to 230ish (with abs) by not eating all day, having a little protein shake before my workout, and eating one enormous meal at the end of the day. 2000 calories of brown rice and lentils with chicken or steak is just an awesome meal. If you want to eat meals through the whole day, that works too. What matters is that you're eating less calories than you burn. If you drink, count those calories too and eat less to make up for it.

Focus on compound lifts in terms of weightlifting. Deadlifts and squats are the most important lifts you can do in terms of building muscle mass. You don't need isolation lifts like curls until you're more advanced, and even then they aren't important. Work your biceps (and lats) with rows and pullups. Assisted pullups if you can't do body weight ones. Work your triceps (and pecs and delts) with bench press, overhead press, and dips. Those lifts along with squats and deadlifts will work every major muscle group in your body.

If you do the right things, it will be easy to gain muscle as a beginner while you're losing fat. You'll eventually get to the point where you can't get stronger without eating more. That's a good place to be.

 

[m314]

I just finished another 15mins and even though I've been smoking joints all day I feel much less exhausted than the day before yesterday but I was also concentrating on breathing more.

the third set also wasn't quite as hard as before either. but my arms and shit are all noodly now

You don't have to push yourself too hard in the beginning. It's good to start easy and slowly work your way up to harder workouts. Too many people start with hard workouts and quit, thinking it will always be that hard. Sticking with it is the most important thing.

It's not hard at all if you stick with it for a while. It becomes routine, just a part of life. I look forward to my workout every day now. Weekdays at least. It's fun and addictive once you start to see progress.

 

[Ringodoggie]

Damn, I got an aerobic workout just reading all these posts. LOL

Diet diet diet. Sounds like you're having fun working out. Great. Feeling pain and relating that to results. Awesome.

Still, changing some basic eating habits are totally required. The plan will fit your body and lifestyle but you have to do that part. I eat chocolate and potato chips. I just don't do it in volume ot very often. I buy the small bags and just one at a time.

 

[stoned-trout]

True but pinks is soooo good I always feel like death the next day though

pinks if in the area,, nathans,hebrew national or maine red dogs...yeehaw... got to add sour kraut too