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Hey there,
summer is coming and I was a bit lazy the past few weeks. This time I'm not talking about getting in shape in Starcraft, but rather body / health wise. I usually work out hard or at least I used to, but as mentioned I was a bit lazy.
So whats the plan or why would I get in shape anyways? First of all I'm just feeling better when I'm living healthy and I do sports to balance my job and lots of hours playing Starcraft, other than that I just enjoy looking better / more athletic instead of being 'normal'. I am not fat, but I still have some fat I want to get rid of, pretty normal I'd say.
I'm 176cm tall and my weight is around 76kg right now. Thats not bad, but my bodyfat percentage is too high for my taste so I want to work on that. My aim would be decreasing body fat while gaining strength / keep muscles. I know this is hard and lots of people would argue that you cannot gain muscle while lowering your fat, because you need to have negative energy intake over the day, yet thats not completely true.
If you give enough inducements to your muscles, the body will keep them and build them up, if you provide enough proteins that the body can build them. But I don't want to go into the details there.
For now my plan is 5 x 5 stronglifts (stronglifts.com/stronglifts-5x5-beginner-strength-training-program/). I did that previously or it was what I was doing before I stopped. The gain in strength is immense and the training is very hard, even though you don't have to do insane amounts of repetition (intensity over volume).
For everyone that doesn't want to read through it, its basically a split in 3 training days (but 2 workouts), training all the important muscles you have. You will do only the following:
Benchpress
Barbell Row
Squat
Deadlift
Overhead Press
Day 1 / Workout 1
Squat
Benchpress
Barbell Row
Day 2 / Workout 2
Squat
Overhead Press
Deadlift
Day 3 / Workout 1
Squat
Overhead Press
Deadlift
With that program, you have an effective whole-body workout. You will have 1 day break after day 1, 1 day break after day two and 2 days break after day 3.
Other than that program, I will also change my food back to normal which means to me:
- Rarely red meat, usually white
- Low-fat fish once a week
- Fish once a week
- very little amounts of carbonhydrates
- lots of vegetables
- 3L of water / day
- no white-flour products, only whole-grain products
- little oil, if any, olive oil
Supplements:
- L-Carnitin, as I will not eat as much, if any, red meat.
- Protein Shakes
Reason for Protein Shakes is simple, even though I eat very healthy and I will always eat as much as needed, its hard to get to a protein level you need to keep your muscles or build them up while having an energy deficit.
 Thats it!
 
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SL 5x5 is a great program!
Don't be scared of fats, they are a great source of calories that will keep you from getting hungry sooner, specially from good sources like fish/grass fed beef.
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On March 27 2012 01:16 decafchicken wrote:
SL 5x5 is a great program!
Don't be scared of fats, they are a great source of calories that will keep you from getting hungry sooner, specially from good sources like fish/grass fed beef.
I'm not afraid of fat, thats why I eat fat-fish once a week. Olive oil is my source of good-fat and other than that I might throw in some walnuts. ! But even good fats should be consumed little. The energy you get from good-fats shouldn't be greater than 20-30% if I remember correclty?
Correct me if I'm wrong.
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On March 27 2012 01:19 Type|NarutO wrote:Show nested quote +On March 27 2012 01:16 decafchicken wrote:
SL 5x5 is a great program!
Don't be scared of fats, they are a great source of calories that will keep you from getting hungry sooner, specially from good sources like fish/grass fed beef. I'm not afraid of fat, thats why I eat fat-fish once a week. Olive oil is my source of good-fat and other than that I might throw in some walnuts. ! But even good fats should be consumed little. The energy you get from good-fats shouldn't be greater than 20-30% if I remember correclty? Correct me if I'm wrong.
You could eat fatty fish like salmon every day, it's great for you. ~30% is fine, i often go above that (my protein/fat together is usually around 70-80%) As long as its from good natural sources (like walnuts, fish, unprocessed meats), it's excellent for you and there's not much need to moderate it. You should add some eggs too!
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Thanks, I have eggs in the morning. Usually whole-grain bread, 1-2 eggs and chicken-breast-slices on the bread . Thanks for your suggestions^_^!
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Yeah eggs are very good for your setup. Your should also try to eat 4-5 times a day instead of 2-3(gamer-style)!
GL man!
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Hey,
Looks like you have a good program. Just in case you haven't checked it out, I recommend taking a look at the Starting Strenght program by Mark Rippetoe. (Highly recommend reading the book, but there are summaries online. The book is all about form during the exercises).
Good luck!
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On March 27 2012 01:37 Skuller wrote:
Hey,
Looks like you have a good program. Just in case you haven't checked it out, I recommend taking a look at the Starting Strenght program by Mark Rippetoe. (Highly recommend reading the book, but there are summaries online. The book is all about form during the exercises).
Good luck!
SL is almost identical, just with 5x5 instead of 3x5 and some other small things. I think some people start off with SL 5x5 then go to SS once they cant get 5 full sets up any more
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right with u gonna start today.. gonna get on ec stack to cut up for the summer..
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Well you mentioned body fat, this is not the kinda routine that would help you lose body fat. Diet is most important. If you really wanna get into shape, diet is the most important thing by far! Try switching to a healthier eating style, man. It's not easy at first but your body will thank you for it.
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Hitting 3times/week legs (squat) is too much, especially if you add deadlifts 2 times.
I would do that:
Day 1 / Workout 1
Squat
Overhead Press
Core
Day 2 / Workout 2
Rows
Deadlift
Pull ups
Day 3 / Workout 3
Squat
Benchpress
Dips
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I now realize that a lot of getting in shape/working out/enjoying your look, all comes with diet. I used to think it was just the workout but man I was wrong. And to me dieting is one of the hardest things to do especially since I work in a restaurant. -_-
It all sounds good but one workout I could suggest since its a pretty all in one is the bear. Or at least my buddy called it that.
Grab barbell with some weight, not too much probably half of body weight to just start off with.
Deadlift it, then do a military press all the up, then bring it back down and rest on your shoulders followed by squating it 10 times. And these squats you go all the way down where you butt nearly hits the floor, Then you military press it again and bring it back down in front of you and finish the deadlift.
I do 1 workout whenever I find myself to have a spare day and it is usually this. about 10 sets of this and I reeaaaly feel it. Like today -_-. But GL to you!
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On March 27 2012 01:14 Type|NarutO wrote:
- very little amounts of carbonhydrates
This is a bad idea overall, if youre going to lift while on low carb or even keto you're gonna be a zombie. I do not recommend it (have tried).
The whole cant gain weight while on a deficiency diet isnt exactly true, but while you can maintain and maybe even gain lean mass we're talking in such small amount its not going to be significant. If you want to have maximum amount of lean mass gain you need to go over your maintenance calorie range.
SL is pretty good, though if youre out to lose fat I think throwing in jog/running days on your rest days is a good idea, it will greatly increase the rate of losing that there fat aswell as get your cardio going.
I aint no expert on anything just speaking for whats worked for me over the years.
right with u gonna start today.. gonna get on ec stack to cut up for the summer..
That fast food mentality.
Hitting 3times/week legs (squat) is too much, especially if you add deadlifts 2 times.
No its not.
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On March 27 2012 01:49 Epoch wrote:
Well you mentioned body fat, this is not the kinda routine that would help you lose body fat. Diet is most important. If you really wanna get into shape, diet is the most important thing by far! Try switching to a healthier eating style, man. It's not easy at first but your body will thank you for it.
The hell? I am not new to workouts and diet. I used to live very healthy and I cannot see what I named would be unhealthy or working against losing body-fat.
On March 27 2012 01:50 gds wrote:
Hitting 3times/week legs (squat) is too much, especially if you add deadlifts 2 times.
I would do that:
Day 1 / Workout 1
Squat
Overhead Press
Core
Day 2 / Workout 2
Rows
Deadlift
Pull ups
Day 3 / Workout 3
Squat
Benchpress
Dips
Thanks for your suggestions, but its not too much. Its exactly like it should be.
On March 27 2012 01:50 FreezingAssassin wrote:
I now realize that a lot of getting in shape/working out/enjoying your look, all comes with diet. I used to think it was just the workout but man I was wrong. And to me dieting is one of the hardest things to do especially since I work in a restaurant. -_-
It all sounds good but one workout I could suggest since its a pretty all in one is the bear. Or at least my buddy called it that.
Grab barbell with some weight, not too much probably half of body weight to just start off with.
Deadlift it, then do a military press all the up, then bring it back down and rest on your shoulders followed by squating it 10 times. And these squats you go all the way down where you butt nearly hits the floor, Then you military press it again and bring it back down in front of you and finish the deadlift.
I do 1 workout whenever I find myself to have a spare day and it is usually this. about 10 sets of this and I reeaaaly feel it. Like today -_-. But GL to you!
Getting in shape is always 70% diet, 30% workout or sorts of that. Workout alone will never work, if you eat only trash.
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On March 27 2012 01:58 xenobarf wrote:Show nested quote +On March 27 2012 01:14 Type|NarutO wrote:
- very little amounts of carbonhydrates
This is a bad idea overall, if youre going to lift while on low carb or even keto you're gonna be a zombie. I do not recommend it (have tried). The whole cant gain weight while on a deficiency diet isnt exactly true, but while you can maintain and maybe even gain lean mass we're talking in such small amount its not going to be significant. If you want to have maximum amount of lean mass gain you need to go over your maintenance calorie range. SL is pretty good, though if youre out to lose fat I think throwing in jog/running days on your rest days is a good idea, it will greatly increase the rate of losing that there fat aswell as get your cardio going. I aint no expert on anything just speaking for whats worked for me over the years.
Happy Birthday first of all. Thanks for the comment. Low-carb first of all isn't easy. I am pretty okay with that, but to back up what you said (because I fully agree) is that I don't go super low on carbs and I will have carbs before the training. Just in general, I will cut down amounts of noodles, rice etc.
Running is great, but I hate it. I will probably end up doing it anyways... like in the past, but fuck man, its boring.
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just go to the gym and get yourself a decent workoutplan
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On March 27 2012 02:03 Type|NarutO wrote:Show nested quote +On March 27 2012 01:58 xenobarf wrote:On March 27 2012 01:14 Type|NarutO wrote:
- very little amounts of carbonhydrates
This is a bad idea overall, if youre going to lift while on low carb or even keto you're gonna be a zombie. I do not recommend it (have tried). The whole cant gain weight while on a deficiency diet isnt exactly true, but while you can maintain and maybe even gain lean mass we're talking in such small amount its not going to be significant. If you want to have maximum amount of lean mass gain you need to go over your maintenance calorie range. SL is pretty good, though if youre out to lose fat I think throwing in jog/running days on your rest days is a good idea, it will greatly increase the rate of losing that there fat aswell as get your cardio going. I aint no expert on anything just speaking for whats worked for me over the years. Happy Birthday first of all. Thanks for the comment. Low-carb first of all isn't easy. I am pretty okay with that, but to back up what you said (because I fully agree) is that I don't go super low on carbs and I will have carbs before the training. Just in general, I will cut down amounts of noodles, rice etc. Running is great, but I hate it. I will probably end up doing it anyways... like in the past, but fuck man, its boring.
Actually my birthday is a day off (I'm guessing TL is on Korea time though). But thanks anyway.
Yeah man, running is a pain, I've got bum knees and I'd rather lift weights than waste time running but it really is the best aid. I suggest going for walks if you're not up for runs though, a brisk walk in the forrest usually isnt that bad.
It kinda sucks low carb really is so good for losing fat %. But hey, no pain no gain I suppose. Lol.
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On March 27 2012 02:06 dsxrflol wrote:
just go to the gym and get yourself a decent workoutplan
I don't think you have spend a single minute reading into it... in addition to that I might add, that most trainers in the gym have less knowledge about that than people that actually are interested in diet/workouts.
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EDIT:God damnit (Sorry, double post somehow)
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of course i did read the thread but i dont want to argue over the internet with you guys. i know how thats going to end. just do what you want to do but dont be pissed when the summer hits.
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EPT
