Sukobi

Its been the start of everything from a new year, to new school year, to new president right. Well this isnt a new years resolution gone late for me but I will cut to the point.

On my part i haven't done any sort of rigourous excercise lately, from time to time I will jump rope and do a few pushups but thats about the end of my excercises. Often I do get discouraged to do excercise either because I have a large amount of homework to do, or because I'm just to damn lazy. My current build right now is in unprofessional talk,I'm about 187lbs im 5'7, because i have done weights before i do have fairly good size biceps but the exact size well i dont know how to measure these things so I will have to post that information later. Now I know that for myself atleast I do get tired of the same excercise after a while and definetly developing new eating habbits are extremely difficult just because I get tempted either way. I acknowledge that I cant keep a straight face with my eating schedule and therefore "fall of the wagon" as I've seen the phrase said.

Now after all that stuff up there, I want to get some sort of feedback to know maybe how to start.

ps. I've been wondering about this thing called P90x and if it works. I'm ready to try it but I usually find these online reviews as alittle cheesy so if anyone knows anything about this thanks!!

Big Guns

There is your answer. P-90X will not work if you are 1% lazy. Their protein is low on Protein and High in sugar so saty away from that. When you decide that you REALLY want to get in shape you will be surprised how much free time you have.
8 hrs sleep
10 hrs school / homework
6 free hours... Oh wait ya gotta play ex-box, and surf the net and watch lame ass MTV shows....So I can see where there is NO time in a day to work out. I feel lucky that I have all the free time(sarcasm)
We'll help ya, but only if you want this!!!

CCBs Dad

Losing weight and/or gaining mass takes dedication...

Don't over train, don't over eat. (Junk that is)

I'm far from perfect, and a bit of a slacker when it comes to working out... I get destracted in the gym (Hey, are they playing Basketball, who needs to workout, bball time!)

I will say when I do workout i'm 100% focused on the task at hand. I don't drink regular sodas ect. I'm and not the cleanest eater but I get my Protein intake for the day without going way over on fat cals.

-done

BTW -this http://www.beachbody.com/product/fit...ode=P90XDOTCOM looks like a well marketed money making machine... You want to lose weight and gain muscle, theres 1 million others ways to reach your goals.

strawser9

I'm not too knowledgeable about cows myself...

seriously though, what guns and ccb said is true.

You have all the help and support you could ever want from a paid trainer on here almost 24 hours a day. USE IT!

Sukobi

thanks for the feed back, but even after all that is there a place to start? Should i just go straight to massive muscle building or should I first take off the remaining fat that i do have with other forms of excercise, overall where should i start? Pure Cardio, Pure Muscle, or a mix? and from what i know your suppose to stay strict to one

strawser9

3 days per week minimum on the weights
push/pull/legs

Monday: Chest/Shoulders/Tris
Wednesday: Back/Traps/Bis
Friday: Quads/Hamstrings/calves

20 sets maximum on all days.
The muscle increases, the fat decreases. More Muscle = better metabolism. If you want to do cardio, spend 20-30 minutes in the morning before breakfast or immediately post workout doing low intensity like walking on an incline. Do a search on HIIT if you like sprints.

The first place to start in this game is the nutrition section. Everything you do starts and ends there, so it is imperative you learn everything you can!

Sukobi

What does push/pull/legs mean?
and with the excercises for
"Monday: Chest/Shoulders/Tris
Wednesday: Back/Traps/Bis
Friday: Quads/Hamstrings/calves"
does that mean any excercise that works them and are there specific excercises like pushups or squats that are more useful or effective at building muscle?

1quick1

Putting together a workout routine

Sukobi

that putting together a workout routine looks complicated... is there a dumb down version of it?

Malley

I thought it was a dumby version....

Malley

What equipment are you going to have access to?

Sukobi

i have access to all form of weights and pullup bar, by all form of weights i mean dumb bell, and bar bells with barbells im limited to the weight though. I dont know of any other equipment that is really used besides ankle weights that i have from soccer season.Jump rope is another thing i have at my disposal, the one that i have is like plastic(the name of this plastic i can't remember right now but its really strong). I don't know much about the other equipment that i can use but as of now i have this

Malley

Try something like this to start off:

Monday:
Bench Press
Over Head Press
Incline Press
Pushups


Wednesday:
Pullups or chinups
1-arm DB Row
Wide Grip Pulldowns
Supine Rows or bodyweight rows (Same thing, but worded different)

Friday:
Back Squat
Stiff Leg Deadlift
Lunges
Hyperextensions

Weeks 1-3:3x12-15 with a 45-60 second rest period
Weeks 4-6:3x8-10 with a 90-120 second rest period
Weeks 7-9:4x6-8 with a 3 minute rest period
Week 10 start a new program

Yes I realize its a 3 day a week program, but thats enough starting off. On the other days you could do core and cardio if you like.

Questions?

J Mac

Anything worth doing takes effort. Everything above is where you should start. Where do you workout at? a gym, home, school? etc...