Need advice on Workout routine

[Nate235]

First thanks for any and all suggestions.

Now I have tried workout routines in the past that dealt with the major muscle groups, and have basically worked out for 3 to 4 times a week for 90 minutes. I have tried this on two seperate ocassions for 3 months once and 6 months before. I own a bench, barbell, dumbells and have a total of around 150 pounds worth of weight to work with. The bench has a leg attachement and a bicep attachment. I did not see any results, so I got discouraged and stopped. Im not really sure why I didnt see any results. Genetics might play a role, both of my parents are extremely overweight. I try to control my diet, trying to uptake lean protien and avoid sugary foods, although I usually have a candy bar (mainly because it's an economical quick fix, im poor what can I say.) or a package of grahm crackers once a week. Also I tend to eat a few slices of pizza every other week or so. Here is a link to pictures of my current physique. Based upon my pictures what kind of workout routine would you recommend? I really dont want to be bulky huge, just defined and maybe bigger forearms.

http://www.villagephotos.com/viewpubimage.asp?id_=8330587

 

[madgame]

You said you didnt see results after 3 or 6 months of working out. I bet you didnt really have a clue about the right nutrition (1g of protein per lbs of bodyweight / eating more calories than you're burning). Even if you had done everything right you'd probably hardly see any results after 3 or 6 months. Gaining muscle takes much longer. I think you should really see a difference after 2 or 3 years or so of working out properly. Besides working out (I assume you're talking about weight lifting) won't help you get leaner. It'll just help you get more muscular. I mean of course you do burn some calories (way less than during a cardio work out/playing sports though) and after packing on a lot of muscle you'll burn way more calories than before, but working out your muscles itself wont make you lose fat at those places or anything similar...

I guess your main goal would be to lose (fat) weight and get leaner, right? If so I suggest you learn about the foods you eat:

How many calories do they have? How much protein? How much fat?

Then you figure out how much calories it takes you to maintain your weight and eat about 500 less than that a day plus you make sure only about 20% of your calories come from fat (1g fat has more calories than 1g protein or 1g carbs by the way...) and that you consume at least 0,7/0,8g of protein per lbs of body weight (most other people suggest you get at least 1g per lbs of bodyweight...if u manage to do this fine but if u eat 0,7/0,8g you should be doing good too as you havent packed on as much muscle as a bodybuilder...for me 0,7/0,8g is working fine too by the way).

Besides you could/should start weight lifting (for the same reason as u need to consume more protein, because you dont want to lose muscle but fat)...however I dunno how important it is to lift weights during a diet if you havent put on some muscle mass already.

Thats actually all you need to do to lose about 1lbs of FAT each week. In the beginning you'll most likely lose more than that (because youll lose some water weight too) but all in all losing 1lbs a week is pretty good.

Dont depend on the things I just told you (or that other people are gonna tell you though), but do LOTS of reading up so you understand the way your body works. Im pretty sure you should be able to lose your few extra pounds in not too much time, as you seem to be one of the people who do have the discipline to do so (eating a few slices of pizza every other week and eating a chocolate bar once a week should hardly make any difference..but dont eat more of it ;-)), but just dont really know what they're doing wrong.

Im pretty sure you hardly know how much fat/protein/calories/etc. the foods you eat consist but just try to stay away from candi type of stuff and things that are high in fat. This might be your problem...you need to eat less calories than you burn.

Btw you dont need to starve yourself all you need to do is eat about 500 calories less per day (which is really not too much) and eat the "right" foods (not too much fat, not too much candi stuff) which isn't really such a hard thing to do if you know what you have to do. Cardio / Sports aren't too important from what I know.

I HIGHLY suggest you do a few minutes of reading up each day yourself. Its really not that hard to lose fat if you have the discipline (which u seem to have if u really just eat a candi bar each week and a few slices of pizza every other week!) and know what you have to do. Its almost impossible if you dunno what u have to do though (which is the case for most people trying to lose weight by starving themselves and by trying strange diets...)

If anybody has to add something / correct me go ahead

P.S.: I hope this helps you...and Im sorry if my post is a little messy, because I dont have the time to reread that whole post now.

 

[madgame]

Oh and by the way. After losing your gut you can start "bulking" as in working out to gain muscle. Its (almost) impossible to lose fat and gain muscle at the same time though.

You can start reading up in DIESELs posts bulking / cutting at the top of the forum page.

 

[Nate235]

What do you guys think of those John Baystow or power 90 vids? Are they any good? I think the power 90's results look amazing if they are in fact actual results.

 

[Nate235]

Gotta question how will I know I am doing the right routine if it takes 2-3 years to see some results? Thanks.

 

[madgame]

If you wanna cut up first it should only take weeks to see some results, if you focus on putting on mass you will see results before 2 or 3 years of course but you just shouldnt expect to see them too quickly. I meant that after 2 or 3 years of working out and eating properly (espeically enough protein) and getting enough sleep etc. ...you should see a HUGE difference. However if you focus on putting mass on first you should just (mostly) pay attention to your lifts. As long as you can increase the weight ure lifting (to so called failure) your muscles will grow. Its simple as that: Now you bench 130 pounds..if u keep on increasing your bench press by about 5 pounds a month you'd be able to bench 250 pounds in 2 years and your chest will definetly be bigger.

Btw, no offense but I guess nobody except me is replying to this thread cause every few days/ weeks theres a new thread like this and you'd probably be able to figure this out by yourself if u did enough reading up (and i highly suggest u do that and dont just depend on what i or somebody else i saying you on here)...Im cool with that cause I aint got nothing to do till college starts again tho lol

 

[averagejo28]

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