Help me with exercise/eating plan

All our advice will be wasted, but anyway...

First, Kunkle knows what he's talking about. I'm just going to correct a few things from more recent studies...

Originally Posted by thekunk07

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was just a beginner's thread on here. look there.

3-4 sessions of weights per week, stick to big, basic movements like chins, squats, bench, deadlifts, dips

This says it all. The one thing, though, is that it is absolutely certain based on your description that you are too weak to do chins. Get some rubber bands to do assisted chins...this is much better than going to machines.

Originally Posted by thekunk07

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do :30 mins of cardio 4x a week. 2 times slow at a high incline, 2 HIIT sessions.

If you are hitting the weights hard, I think you can get away with two cardio sessions a week. Running outside is the best, and since you're in school, make use of the track for intervals.

Originally Posted by thekunk07

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eat a gram of protein per lb. of weight. get most of your food from whole/real foods. shakes are a good supplement but not a replacement.

I might not go this high on protein...maybe 1 gram per lb. of lean mass. Get a DEXA done...again, being at a university should give you access to reliable forms of lean/fat mass assessement.

Originally Posted by thekunk07

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stick to a ratio of 40% carbs, 40$ protein, 20% fat.

Kunk is already jacked. Don't listen to him. You want to keep your protein up, get fiber so you can ****, and run a calorie deficit. You're probably lazy, which means your carbs and fat will have to be lower in percentage than the ideal K. is suggesting.

Originally Posted by thekunk07

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best supplements for the $ are fish oil, creatine, whey/cassein blend, and green tea extract

It's also never too early to take Reservatol.

Originally Posted by thekunk07

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have 5-7 meals a day, SMALL meals, and eat every 2.5-3 hours.

Absolutely debunked. Fatties need meal frequency for weight loss, but you don't seem like a big porker. Eat three satisfactory, normal meals, ideally within an eight hour window. Try not to eat in the remaining sixteen, but that includes sleep.

Overall, it's better if you want body recomposition, in my opinion, to lose weight and fat first...get to your desired BMI or fat percentage, and then start your workout regime.

So much of this is psychological adaptation that many seemingly contrary approaches produce results. In the end, though, you have to deny some aspect of base pleasure that gets compensated by more abstract satisfaction.

You're unlikely to succeed.


- B

^nicely done. some of my suggestions are admittedly anachronistic, but it's what I do.

as far as chins, i'd suggest the gravitron if your gym has one. easy to chart progress this way. you can gradually drop the amount of assistance you're employing.

Originally Posted by thekunk07

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^nicely done. some of my suggestions are admittedly anachronistic, but it's what I do.

as far as chins, i'd suggest the gravitron if your gym has one. easy to chart progress this way. you can gradually drop the amount of assistance you're employing.

The most important thing that K is saying that gets repeated over and over again is chins, squats, bench, deadlifts, dips.

You're working to create a physiological/hormonal adaptation response. Compound moves and working the large muscles in your legs, ass and back is going to produce that response most efficiently and, thus, allow your body to recover efficiently. All the Dolce and Gabbana muscles will respond like pawns to the king and queen if you work these basic moves.

Being OCD is a big help. If you're not, you have to be in a social context that supports pushing yourself...that can be a friend or a trainer whatever.

Men were built by nature to be active, and modern life defeats all of that. Returning to a natural state of fitness is paradoxically unnatural in contemporary life, and so, most are doomed to fail.

Having a real sport as an interest also helps.


- B

Id suggest visiting the forums at bodybuilding.com
It seems to keep me interested and motivated - reading about other peoples routines, diet, and progress.

DNP

Originally Posted by why

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DNP

The best things I'm life are the things where stupidity can lead to death.

- B

hahaha

Originally Posted by why

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DNP

Originally Posted by why

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DNP
Cool, I'll try some out. Thanks.

Whatever you do when you lift keep your form good. Gains slow if keep missing workouts/stopping in the middle of workouts because your left elbow feels like its gonna pop out of its socket.

For improving your diet, it's good to find healhty things that you like to eat to substitute for less healthy stuff. If you feel deprived all the time, it's tough to stick with the plan. Salads are obviously good if you lay off the dressing. I like greens with vinegar, but my tastes are weird. I also found, when I was trying to drop weight, that it really helped to substitute good mustard or hot sauce for mayo and cheese. Frozen strawberries tossed with a bit of honey were a good substitute for crappy desserts. Just making better food choices works a lot better than starving yourself, imho.

Originally Posted by Connemara

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I generally ********. Cereal, bagel or breakfast sandwich in the AM; big old sandwich or something like that in the PM; pasta/meat/burrito/etc. for dinner. I want to cut down my calorie intake without feeling hungry all the time.
When you're ready to cut, a good fat burner will help with appetite suppression and energy in general when you're low on cals. I'd look at Thermorexin, it's a thermo that is very popular. Get a multi-vitamin. Once you attain a decent physique and you're in the gym training hard 3-4 days a week, you'd be surprised how ****** of a diet you can eat. It's dependent on genetics as well, but I eat fast food almost every single day and hardly ever eat fruits/vegetables (other than onions and tomatoes on sandwiches) and I'm about 5'11 185lbs and 10% bf. If your training is down, you can really get away with murder, assuming you don't have godawful genetics (I was 138lbs at 20yrs of age). You should see a pretty decent recomp of your body when you first start training. If you don't have much muscle, I'd recommend eating right around maintenance for the first couple of months. Check out a 5x5 program like Bill Starr's and throw in 30 min of cardio a couple of days a week. Look into HIIT training for cardio.

i actually love vinegar so much, i drink it. making small adjustments, i.e., mustard v. mayo is a good start and can make a difference. i'd also recommend a food diary. for instance, someone will say they ate grilled chicken with a salad for lunch, but negate the 500 calories of ranch dressing.

Originally Posted by lawyerdad

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For improving your diet, it's good to find healhty things that you like to eat to substitute for less healthy stuff. If you feel deprived all the time, it's tough to stick with the plan. Salads are obviously good if you lay off the dressing. I like greens with vinegar, but my tastes are weird. I also found, when I was trying to drop weight, that it really helped to substitute good mustard or hot sauce for mayo and cheese. Frozen strawberries tossed with a bit of honey were a good substitute for crappy desserts. Just making better food choices works a lot better than starving yourself, imho.

how many threads are you going to create about getting into shape?

you can start by walking 3-5 miles per day and cutting down on sweets. if you want a personalized workout regimen you can pm me. i'm a personal trainer. i'd be happy to help you out.

Originally Posted by FlyingLotus

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Id suggest visiting the forums at bodybuilding.com
It seems to keep me interested and motivated - reading about other peoples routines, diet, and progress.

I haven't looked at that particular bodybuilding site, but in general, bodybuilding sites are a horrible place to get routines. The last thing a new trainee needs is a routine working on peaking the biceps. Stick to squats, deadlifts, presses, dips, pull-ups. Lift heavy stuff, eat clean, and rest.