"bob and john" (bobandjohn)
09/21/2015 at 00:49 • Filed to: None
1
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"bob and john" (bobandjohn)
09/21/2015 at 00:49 • Filed to: None | 1
| 31 |
I need to build up some muscle, and get my endurance back. I was never a particularly ‘built’ guy... most I EVER was was 140 on a 5’10” frame.
Looking to do a little bit of everything. Stamina, lower body and upper body.
advice? I’m totally new to this.
ktfright | Kinja Neighborhood Black Guy
> bob and john
09/21/2015 at 00:56 |
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I suggest some HIIT excercise (100 %effort, then a very quick rest a few times) , as those worked the most for me. and if you bike or cycle, that helps a lot too.
As for upper body, the usual is good (pushups, pullups, etc.) and weights, but lift what is comfortable yet challenging.
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bob and john
> ktfright | Kinja Neighborhood Black Guy
09/21/2015 at 01:00 |
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i read somewhere tht for the best result, do some cardio (jogging, cycling, etc etc) as well as some strength on the same day?
I was planning on going 3 days a week... one cardio, one upper body, one lower body day
Grindintosecond
> bob and john
09/21/2015 at 01:03 |
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Find a goal to target. Have something to use this new found strength and endurance for. It helps keep motivation. Also, up your vitamins and ‘good food’ intake, your immune system will take a hit when you begin. I signed up for the cyclocross season this year and I’m not ready for it, even tho I was doing reasonable riding all summer. I did my first one Saturday and I thought I was doing alright, but, holy shit I was blown away.
Mr. Ontop, No Strokes, No Smokes...Goes Fast.
> bob and john
09/21/2015 at 01:06 |
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For endurance, start with cardio. You don’t have to run yourself into the ground, just start walking everyday for about 20 minutes and then increase it each week. By walking I don’t mean a nice mellow stroll through the park, I mean walk with purpose, like you have to be somewhere 10 minutes ago! After a week or two of that, start adding in sections of jogging. Pretty soon you’ll be running before you know it. Don’t forget to stretch out afterwards or your legs are going to make you pray for death.
On those days when you are being a basic bitch and.Just.Can’t.....go to the gym, and life weights, since you are doing this for endurance, stick with high reps and low weights, nothing over 20lbs at first. start with 10lbs, move to 12 and then 15lbs doing reverse pyramid reps, 15 reps, then 12, then 10. Get all of the main groups First chest, then back. Shoulders, triceps, biceps and core (abs) Thighs, gluts, calves.
High reps, lower weights. You won’t look like a beast, but it will lean you out and if you stick to it, in a few weeks, you‘ll begin to notice the changes.
Let me know if you want a list of specific exercises.
x87172
> bob and john
09/21/2015 at 01:08 |
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The only key thing I can suggest is to make a super consistent routine, and stick to it.
When I finally got into great shape, I got complacent and started skipping out - not going to the gym, shortening workouts, etc..., and within a month I was back to where I started.
Anon
> bob and john
09/21/2015 at 01:11 |
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Swimming, if you have access to a pool, works out everything!
Tohru
> Mr. Ontop, No Strokes, No Smokes...Goes Fast.
09/21/2015 at 01:28 |
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I would like a list of specific exercises. I’m 6’ and 240lbs. I’ve been doing Couch to 5K but I want to do more.
Shour, Aloof and Obnoxious
> bob and john
09/21/2015 at 01:35 |
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As a hardgainer who was always scrawny through high school and the first couple years of college, lifting made me stronger, but didn’t make me grow at all (5’8, 125 lbs dripping wet). When I got off the typical college diet of ramen, mac’n’cheese, pop tarts, and rice, and actually began incorporating protein deliberately, my weight shot up to 140 lbs in about 3-4 months.
You don’t need supplements - there are lots of inexpensive sources of protein FOOD to eat. Tuna, eggs, milk, cottage cheese/yogurt. Those things will take you a long way.
One summer about a decade ago, I tried GOMAD - gallon of milk a day. I was lifting 2 days, resting one, and putting away almost a gallon of 2% milk every day. My daily intake was something like 200g protein and over 4000 kcals. By the end of summer, I was up to 170 lbs and lifting heavier than anything else at that point, so that works really well also.
These days, I’m just maintaining at 160 lbs (still 5’8 ^_^ ), but squatting 225, benching 175, and deadlifting 275, on 2600 kcals/170g protein a day. (I currently just do StrongLifts 5x5 - it’s a great program, look it up.)
When you’re looking to add muscle, what you do in the gym is important, no doubt. But what you do in the kitchen is going to take you so much further when you’re a naturally slim hard-gainer.
Osiris - I can haz Euro spec?
> bob and john
09/21/2015 at 01:35 |
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First thing you have to realize is that everyone’s body is different. What works for one will not always work for everyone else. With that being said, I feel I can give my two cents worth. What works for me, is a four day a week workout. Monday and Tuesday, rest Wednesday, Thursday and Friday.
Monday consists of a light jog as a warm up (10 to 15 minutes at a slower pace), followed by upper body strength training. Now I vary my strength training but most of the time it’s either bench press (either flat, incline, or decline), push ups, or pull-ups.
Tuesday starts with a harder run (either faster pace or longer distance) followed by a core workout. For that, I do sit ups (any variety), planks, superman’s or weighted sit ups (either with a resistance machine or with a weight.
Thursday goes back to a light run for a warm up followed by leg training. For leg training, I use a multitude of machines. I don’t know the actual name of some of them but basically, anything with a resisted leg movement is good. Mostly I use leg press but I also get in the other machines as well.
Friday is the day that sucks the most. Friday is all cardio. I usually do about 30 to 35 minutes of faster than a slow jog pace run. I throw on some music and go run. Track is alright but I get bored by looking at the same thing over again. I prefer to go on a road run and how I decide where to run is basically, just keep running away from my house for 15ish minutes, then turn around and come back.
I hope this helps man. I have to get back into shape. Kids and moving halfway across the globe put a damper on eating right and working out. Good luck, and don’t ever be discouraged!
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ktfright | Kinja Neighborhood Black Guy
> bob and john
09/21/2015 at 02:03 |
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That’s a good way to start! Also, watch what you eat. Diet is just as important as working out, but you don’t need to be have salads all the time. Also, consume protein whenever you can.
samssun
> bob and john
09/21/2015 at 02:19 |
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As a recovering skinny guy, I can tell you it starts with diet. However much you think you’re eating, it’s not enough. A pound is 3500 calories, so you need an extra 500 a day to add a pound a week.
Protein is obviously essential, but you’ll never find enough meat alone so add carbs. Pasta, oatmeal with peanut butter, cereal, more pasta. For workouts, you want the standard big muscle group lifts, low reps, with at least a couple days’ recovery for whatever you work.
K-Roll-PorscheTamer
> bob and john
09/21/2015 at 02:41 |
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Don’t focus on one muscle group repetitively. Work on all of them but not on a single day or you’ll be sore as hell for the days after the workout. You’ll want to do a healthy mix of cardio and strength training if you want endurance and muscle. Running, walking, jump rope and even swimming are great cardio workouts.
HIIT is a quick and challenging way to do cardio and full body training as well! You can do upper, lower, or total body. I personally recommend doing different body parts on different days. Say upper on Monday, lower on Tuesday for example.
Also you don’t have to work out every day, but physical activity every day would be beneficial. You don’t want to overwork your muscles to death or you’re defeating the purpose. Also, try to change up workouts and not repeat the same ones constantly as your body will get used to them and they’ll be less effective over time.
If you don’t wanna go to the gym(like me), get some light equipment like dumbell, a floor mat, and hit the YouTube. I recommend and use Fitnessblender, they’re videos are very good and easy to follow.
Lastly, diet is crucial. Just because you can workout all the time doesn’t mean you can pig out. Eat the right stuff and all will be good! But don’t get on a boring diet that doesn’t allow you any fun foods or beverages. Allow yourself at least one “cheat day” a week.
Edit: I should clarify that you can work out your entire body on one day, but you might wanna take a rest day or two afterwords. I did a total body HIIT routine Friday and I'm still feeling it now.
TwinCharged - Is Now UK Opponaut
> bob and john
09/21/2015 at 02:43 |
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What is this “fitness” thing, do you eat it?
911e46z06
> bob and john
09/21/2015 at 02:51 |
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Ive been doing 12 oz curls every day for like ten years now. It hasnt gotten me in shape, but I dont really mind.
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bob and john
> TwinCharged - Is Now UK Opponaut
09/21/2015 at 02:54 |
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it lets me eat anything I want and not feel bad about it
OkCars- 22k Crossroads
> bob and john
09/21/2015 at 03:02 |
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ive been thinking about this for months, only saying... Ill start tomorrow.
JustWaitingForAMate
> bob and john
09/21/2015 at 03:17 |
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https://www.reddit.com/r/Fitness/wiki…
http://startingstrength.wikia.com/wiki/Starting_…
Got an iPhone or Android? Get MyFitnessPal, it tracks calories in, calories out, be accurate, don’t fudge your numbers.
Having issues with diet? Look at eatthismuch.com or get the app.
Take protein, take creatine, you won’t need anything else unless you’re looking to progress beyond basic muscle gain.
GhostZ
> bob and john
09/21/2015 at 03:26 |
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FITNESS ME
I SHALL SEE YOU IN GOLD’S GYM, SHINY AND SWOLE
I have no idea what I’m doing here, I have no advice to offer you.
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Gigantor, the most awesome robot of Europe
> ktfright | Kinja Neighborhood Black Guy
09/21/2015 at 05:04 |
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Added note: sleep. Diet is important, in combination with rest/sleep. Please, for the love of god, the day after you work out, especially in the first months of training, actually plan in your rest-time/sleep-time. I know it sounds weird to say, but have a set hour at which you are going to sleep and try to actually sleep for 7.5/8 hours.
KatzManDu
> bob and john
09/21/2015 at 05:06 |
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LOL! I was once your size. Then I got married, had kids, and got old. Get fit now otherwise you’ll wind up 5’10” and 185lbs with a decent gut like me. I’d much rather have a six pack.
Hot Takes Salesman
> bob and john
09/21/2015 at 07:12 |
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Running. Good for das endurance, ja
yamahog
> bob and john
09/21/2015 at 07:41 |
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Find a good lifting gym. Talk to whoever’s in charge of programming about your goals, and listen carefully to determine how full of bullshit they may or may not be, and if they’re a good fit for your goals. Most importantly since you’re starting out, you need to learn how to do things without hurting yourself.
Looking to the Internet for workout advice is generally an exercise in futility and sifting through bro science, but I’m personally a fan of liftbigeatbig.com.
wunderwagen wants a longer roof
> bob and john
09/21/2015 at 07:46 |
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http://www.revzilla.com/common-tread/h…
I'm thinking of trying out a mix of this and running/cycling more.
Nisman
> bob and john
09/21/2015 at 07:47 |
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I personally do PiYO, a beach body DVD program that is a combination of Pilates and Yoga. It is intense, but the great thing is you can modify all the excercises in the beginning as you need to make them easier. Check out their other programs too if you're disciplined enough to do the workouts at home everyday.
450X_FTW
> bob and john
09/21/2015 at 08:31 |
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I trained for 6 months before doing my Vegas to Reno race solo on a dirt bike. 4-5 times a week this was my routine. Plus riding on the weekend
15 minutes of stretching
10 minutes of rowing set to highest setting
15 minutes of arm free weights
10 minutes of rowing set to highest setting
15 minutes of arm free weights
1 hour of elliptical at setting of 10 out of 20 resistance
You don’t need power lifting muscles if you’re going for endurance. Don’t do squats of 400 pounds for 2 reps. Do 150 pound squats for 20 reps.
haveacarortwoorthree2
> bob and john
09/21/2015 at 09:15 |
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Just do cardio after strength, not before.
crowmolly
> yamahog
09/21/2015 at 09:41 |
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Elitefts is also a good one
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crowmolly
> bob and john
09/21/2015 at 09:49 |
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1.) Pick one goal. Stamina or muscle. And work towards that first. You can flip between goals every few weeks/months. Hell, you SHOULD do that.
2.) “Muscle” is kind of vague. Do you mean strength or size? You can have both but that is a bit more difficult.
3.) Rest is critical. Your body will need time to rebuild itself.
Something to think about this early on is what goals you have for all of this. Run a marathon? Lift very heavy weights? Look good in a t-shirt? Have a low resting heart rate? etc. There is some crossover but for the most part it can help to pick a path.
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bob and john
> crowmolly
09/21/2015 at 09:51 |
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get endurance up and look good in a T-shirt LOL.
also, i found a bunch of stuff that caters to muscles used in motorcycle riding, so i will be putting that to good use too
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crowmolly
> bob and john
09/21/2015 at 10:01 |
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Then I would not go with a 5x5 or 531 style workout.
Max any cardio to less than 30 mins. Take a look at some of Jim Stoppani’s routines as they are pretty good.
IMO, I’d forego any endurance work until after 3 months of solid strength/muscle mass gain but that’s just me. It seems like you are lean enough that a mass program is appropriate.
Santiago of Escuderia Boricua
> bob and john
09/21/2015 at 11:48 |
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I enjoy crossfit. High intensity and good variety