GREAT POST and def. take whey protein and man how do u wanna loose weight? im 6'0 150 too believe it or not lol and i wanna GAIN weight imo u just need to build muscle down there not loose fat
^^Yeah man. Now that I think about it thats what I'm going to be doing. I just wanna lose the fat by my stomach just so it can showoff the 6 pack and I wanna gain some muscle in my arms and legs like yall said. And ya I got that whey protein. I take it after my workouts. Thanks to the people helping me out with all the tips.
at first you might be abel to loose fat and gain muscle simultaneously, but that's just because you're body is underdeveloped at first and basically just begging for added mass. After a while the gains slow down(but by that time you're addicted) and you will need to concentrate on either gaining muscle or cutting. Dont' try to both as progress will be slow. Your lifts should be the same if you're doing either, but if you're cutting add in some more cardio and eat leaner, fewer cleaner carbs and a greater emphasis on protein and clean fats(EG olive oil, nuts etc.) while cutting(your body needs protein and if you're cutting you don't want it to be getting that protein by cannibalizing muscle)
ehh, I'm the type that prefers drop-setting, but i do super set at times as well. I'm trying too bulk right now. I have poor genetics for getting big though. I'm basically the 100lb nerd who's skinny as hell + 40lbs of muscle. Right I really need to work on my diet myself. Allready ahve most of my supplies i just ened to get to preparing food.
If you only do 3 days per week, then i'd go with Push/Pull/Legs. Those being the 3 days. You need protein. Protein is essential to growing muscle. Workouts that I can think of off the top of my head: Push: Bench Press Incline Bench Press Decline Bench Press Bicep Curls- Incline Curls Concentration Curls Normal Curls Hammer Curls 21 sets Preacher Curls Cheat Curls (Don't do these for a while, you'll die.) Machine Curls Shoulder Presses- Military Press (Freeweight/Machine/Dumbell) Arnold Press (Really hard, do this month 2 or later) Throw in some abs every day. A strong core helps with everything. Pull: Back stuff- Bent-over Rows Machine Rows (There's more types of rows, I just can't think of the names...) Lateral Pulldowns (Change grip- Narrow/Middle/Wide, they do a different part of your Lats) Deadlifts (Also works your legs) Good Mornings Back extensions (Machine is usually in Ab rooms.) Twists (Does abs too, put a barbell with weights on your back - Squat style, sit, and twist) Triceps stuff- Skull Crushers (Dumbell/E-Z bar) Tricep Extensions Tricep pushdowns (Triangle bar/Rope/Bar) 1 Handed Tricep Pushdowns (1 Handed bar/rope - Use strict form) Narrow Grip Benchpress Narrow "Grip" Pushup Bench Dips Shoulder Stuff (Pulling) Upright Rows 3 Day Delts Shrugs (Dumbells/Barbell - Strictly preference) Legs: Compound stuff- Squats Sumo Squates Deadlifts Hack Squats Machine Squats Smith Machine Squats Leg Press (Change foot position- High = Hamstrings, low = quadriceps. Also Narrow/Middle/Wide) Quads- Leg Extensions (1 Leg or 2 legs) Hamstrings- (Very important muscle. They're the biceps of your legs. Make sure you show a little love to your hammies.) Hamstring Curls (Sitting, Laying, Standing, One leg, Two legs) Calves- 3 Way Calves (Feet forward, Feet Pointed in, Feet pointed out) Leg Press Calves
Haha man I have a horrible diet. I aint going to lie its not the best. Got any suggestions on what I should eat the most of cause I can tell you guys know more about this then me.
Good Proteins: Fish Plain Chicken Breast Egg Whites Turkey Beef Pork Nuts Tofu Good Carbs Oats, (ex. Cheerios and bran cereals) Potatoes Rice Pasta Bread (Not white haha) Beans Good Fruits/Vegs. Green Leafy Lettuce Broccoli Asparagus Green Beans Spinach Bell Peppers Brussels Sprouts Cauliflower Celery Cucumber Green or Red Pepper Onions Garlic Tomatoes Zucchini Bananas Apples Grapefruit Strawberries, blueberries, raspberries Lemons/Limes Good fats: Egg Yolks Nuts Peanut/Almond butter Avocados Fatty Fish Fish oil Olive oil Yes, you need to be eating fats, they arent gunna add flabs onto your body if you pick the right ones. Fish oil pills are a really good investment.
The honest best thing to do is find a good workout plan, basically exactly what phze told you to do... But, you should also make sure you stretch before every workout, and after... it sounds dumb but the nexy day you wont be quite as sore and you'll be able to do a hell of a lot more work at the gym the next day... also, run... even if you hate it, i ran for miles a day getting in shape for fire academy, and i hated all of it... but im on my way to being a fireman and im happier than i have ever been ali had a qoute that i read everyday in the wrestling locker room : I hated every moment of the training, but i told myself work hard now and live the rest of your live as a champion...
First thing, like the guy above me said, stretch! It really is important and it will reduce your chances of getting hurt and your recovery time immensely! Another good thing to do is ice. I am a cross country runner and our coach (who is a doctor) always has us do ice baths after workouts. Just fill your tub with water, add some ice, till its about 50 degrees and then sit in there for 8-10 minutes. its hella cold at first but you adjust to it quickly and it really does help you recover and stay away from injuries a lot.
but don't be too conservative and use too little weight. if you're lifting too light, you might as well just be doing cardio. the first time or two, just see what your body is capable and go from there. if at all possible ,get a spotter or at the least equipment that can 'spot' for you.
I think there are some special website for people like you. I will try to look for them probably in few hours and post it here.