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Work Out/Diet Advice

post #1 of 15
10/4/10 at 5:11pm
Thread Starter 
Hi Guys,

so. I have just started getting back into the gym after several months of slacking off.

I am just under 6 ft and I weight 235 pounds (approx). I'm a former wrestler/lacrosse player and semi-avid weightlifter so I have a fairly big build.

To give you an idea of my workouts, here is what I did today (the exercises were done in a circuit)
10 Minute precor cardio warm up
4 sets of 15 reps of squats with 135 pounds
4 sets of 15 pushups (with pushup bars)
4 sets of 12 lat pull downs (100 pounds each arm)
5 minute pre cor cool down

after I ate two pieces of grilled chicken/spinach/and a baked yam.

I am looking to be semi-lean (within reason based on my genetics and body type) and in overall better shape.

any suggestions on a work out routine to use?
I am enjoying the squats as I've never really worked out legs before.

any advice/opinions are appreciated.
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post #2 of 15
10/4/10 at 5:14pm
Not a pro by any means, but my opinion is: Up the weight on squats, reduce reps. Do dumbbell press instead of pushups. Do pull-ups/weighted pull-ups instead of lat pulldowns Add deadlifts, bro.
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post #3 of 15
10/4/10 at 5:56pm
Just do Starting strenght by Rippetoe or a 5x5 beginner routine by Bill Star to get back on track. Get enough proteins, eat well enough and drink a lot of water. If you want to cut, plan a 1-2 lbs loss per week. Play a little bit with your diet to see what works for you and what doesn't. Don't overcomplicate it and enjoy it!

Edit: Oh, and squat is the shit. Be sure to learn the proper form and you'll start enjoying it even more.
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post #4 of 15
10/5/10 at 3:51am
How have you been a wrestler and lacrosse player and never worked legs?

Do you have a target weight in mind? semi-lean like 12/13% bf?

Avoid the machines like lat-pulldowns and get to pull ups.... 4x15 pushups won't get you anywhere... add DL/RDL.

Given what you ate after your workout you know how to eat lean and your wrestler lifestyle probably helped that. But get in to a program/routine that works for you and take care of the calories and results should fall into place. If they don't, reevaluate and try again.
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post #5 of 15
10/5/10 at 12:01pm
Thread Starter 
I always had strong legs and with wrestling and lacrosse did plenty of running/sprints so I never worked out legs with weights. I guess the culture I was in was more about looks so I wanted a big upper body. who knows. I'm going to buy starting strength. RJ what is DL/RDL?
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post #6 of 15
10/5/10 at 12:11pm
Deadlifts, romanian deadlifts
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post #7 of 15
10/5/10 at 12:31pm
Starting strength is a great book. Good choice.
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post #8 of 15
10/5/10 at 1:58pm
Scivation's "Diet Solution" is a pretty easy to understand distillation of a typical cut/lean mass maintenance approach similar to a number of bodybuilder diets focused on protein and fats with timed carbs.

Download the EBook.

Sounds like you're somewhat in a similar habit now. I find this approach plus the right amount of cardio and lifting big works well for my metabolism.
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post #9 of 15
10/5/10 at 3:36pm
Quote:
Originally Posted by sonick View Post
Not a pro by any means, but my opinion is:

Up the weight on squats, reduce reps.

Do dumbbell press instead of pushups.

Do pull-ups/weighted pull-ups instead of lat pulldowns

Add deadlifts, bro.


I agree. Ditch the pushups, you can do those at home during commercial breaks or something.
One day of deadlifts can bring results. That's how beneficial they are.
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post #10 of 15
10/5/10 at 5:41pm
starting strength. 1-1.5g protein / lb bodyweight. less starch, more vegetables, and eat under/at/above maintenance depending on your goals.
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post #11 of 15
10/5/10 at 5:53pm
Thread Starter 
ok cool guys. thanks. jesus, I am gunna have to up my protein intake. over the past few weeks I have been increasing my veggie/fruit intake, but I still eat a shitload of bread (rye/whole wheat). gunna have to ditch that. in order to get that protein level I think I'll need some kind of supplement. what If i don't really want to gain a ton of muscle? just burn fat and get what I have in shape? still 1-1.5 g of protein? shit that's like 350 grams of protein. I wouldn't be surprised if I ate like maybe 100 grams a day.
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post #12 of 15
10/5/10 at 7:34pm
Quote:
Originally Posted by jarude View Post
starting strength. 1-1.5g protein / lb bodyweight. less starch, more vegetables, and eat under/at/above maintenance depending on your goals.

1.2-1.6 g/kg is the max needed, not per lb. I mean, if you go over via diet it doesn't matter, but if you're paying through the nose for whey, it doesn't help you to just piss out the extra amines.
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post #13 of 15
10/5/10 at 8:15pm
Thread Starter 
ah, so i weigh 106 kilos. Seems a bit more reasonable.
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post #14 of 15
10/5/10 at 10:27pm
Quote:
Originally Posted by Kajak View Post
1.2-1.6 g/kg is the max needed, not per lb. I mean, if you go over via diet it doesn't matter, but if you're paying through the nose for whey, it doesn't help you to just piss out the extra amines.
no sorry one gram of protein requires ~25 calories to burn one gram of carbs/fat requires ~5 calories to burn if you're trying to lose weight and bodyfat, what should you eat? not to mention if youre trying to progress with weights, good luck eating 1.2g/kg
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post #15 of 15
10/5/10 at 10:54pm
Quote:
Originally Posted by jarude View Post
no sorry one gram of protein requires ~25 calories to burn one gram of carbs/fat requires ~5 calories to burn if you're trying to lose weight and bodyfat, what should you eat? not to mention if youre trying to progress with weights, good luck eating 1.2g/kg
What? 1 gram of protein provides 4 kcal, same with carbs. 1 gram of fat provides 9. unless you're referring to something else in which case I legitimately don't understand your point. And power athletes don't see any adverse affects with under 1.6 g/kg - Endurance athletes need 1.2 g/kg. Now, your whey protein probably has a psychological effect too, but not a real one. Note that I said that 1.4 (as an average) is the max needed. If you're over, don't worry about it, just stop taking supplements to save money. Edit: Just found a study saying 1.8 as an upper useful limit in terms of building muscle... still less than the 2.2 to 3.3 you recommend. Actually, lets look at this. One can gain about 2lb muscle(pure muscle, not LBM)/month - in other words, 900 grams of muscle. Taking half of the daily intake as maintenance, that's still (for a 100 kilo guy like OP) 80 grams excess/day - so in 11 days he has enough protein surplus to build a months worth of muscle. Obviously, it doesn't exactly work like this but my model is by no means impossible. Edit 2: got endurance and power backwards.
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