Diet Control and Fitness Tips

[AbbY]

ah sorry for the late reply. was kinda busy with work. so to start off, u gotta tell me what type of body physique ur aiming for ? u wanna be shredded ? u wanna be muscular ? bulky?

also, i would suggest to do cardio/weight combo coz if u only do cardio, ull end up losing all your muscle mass. and if you have just started, u should focus on beginners exercises (go thru the starting posts of this thread and lemme know if u have some questions). regarding the weight, start with whatever u feel comfortable with (means u can easily do 10-12 reps with it).

your stomach fat wont go if u just focus on it (spot reduction doesnt remove stomach fat) no matter how many crunches u do, if your bodyfat isnt under 10, you wont see your packs.

now comes the eating part, make sure u divide your meal into 5-6 small meals throughout the day. make sure it is in high protein/low fat/ some carbs. take some carbs (oats,banana,sweet potato) before u workout so it will provide you energy. make sure once ur done working out u take protein in any form. and no your current diet plan sucks u gotta remake your diet plan. ull find mine in previous pages also, that will help u.

dont do too much cardio,u can pick one machine and stick to it unless u wanna be a marathon racer(which i doubt u wanna be), i personally use ellyptical. be patient, change takes alot of time..



not really, i weigh 75 and my waist is 31

arnold's waist was 33 with a 54" chest when he was Mr.Olympia

Joker,

The diet part I figured. Having read old posts of yours I'll make up something and break it down to several meals.

Okay, so I'm planning on Elliptical and then by schedule body muscle, as per your advice.
That said, I still have no clue where to start. I mean, what muscle groups to focus on?
Could you shed light on a basic routine for a week?

Also, what weight did you start with, or ppl generally start with?
And, how many sets + reps for each machine should the initial beyond-the-comfort-zone be?

 

[Joker]

The diet part I figured. Having read old posts of yours I'll make up something and break it down to several meals.

Okay, so I'm planning on Elliptical and then by schedule body muscle, as per your advice.
That said, I still have no clue where to start. I mean, what muscle groups to focus on?
Could you shed light on a basic routine for a week?

Also, what weight did you start with, or ppl generally start with?
And, how many sets + reps for each machine should the initial beyond-the-comfort-zone be?

ok so in the beginning u will focus on complete exercises for like a month or so, until your body gets used to the idea of working out, your muscles wont feel sore after exercising. alright so here it goes,

DAY 1 : Cardio 20 mins + benchpress (3x12) + lats pulls down back (3x12) + butterfly (3x12) + laterals raises(3x12) + Cardio 20 mins
DAY 2 : Cardio 20 mins + biceps curls (3x12) + dumb bell bicep curls (3x12) + biceps on preacher (3x12) + triceps on preacher (3x12) + triceps dips (3x until failure) + rope pull down for triceps (3x12) + cardio 20 mins
DAY 3 : Cardio 20 mins + do some abs exercises(go thru my posts and find the ones that suit u best) + cardio 30 mins. this day u will feel very very sore so u wont do any lifting.
DAY 4 : REST
DAY 5 : Leg Day, u will do squat. hold a dumbell and do situps. ive also posted some basic leg exercises, check from them.
Day 6 : Repeat the schedule from day 1

the (3x12) means 3 sets of 12 reps. (3x until failure) means u will do 3 sets and every set u will continue on doing until u feel u cant even do one more..

also, about the weight. what i did was lets say u wanna do benchpress. put 5kgs on both sides. try lifting it, if u think its very easy, try putting 7.5kgs on both sides. the weight u have to choose will be ideal if u can do 7 reps with it normally and for the remaining 5 u have to put effort. thats the ideal one.

lemme know if u have more questions..

 

[xKILLERSTALKERx]

frist of all it is a great thread and a lot of helpful advice

THANK YOU

i was quite overweight

a year ago i lost about 37 kg [through exercise and proper diet]

weight for 137 to 100 kgs

but then i got sick[dengue and some more health problems] and gained almost 23 kg [now fat again]

i have back problem [mainly due to sitting all day]

i need your advice regarding finding a good phisiotherpist in lahore for back and some joint pains really slowing me down

 

[musab]

ok so in the beginning u will focus on complete exercises for like a month or so, until your body gets used to the idea of working out, your muscles wont feel sore after exercising. alright so here it goes,

DAY 1 : Cardio 20 mins + benchpress (3x12) + lats pulls down back (3x12) + butterfly (3x12) + laterals raises(3x12) + Cardio 20 mins
DAY 2 : Cardio 20 mins + biceps curls (3x12) + dumb bell bicep curls (3x12) + biceps on preacher (3x12) + triceps on preacher (3x12) + triceps dips (3x until failure) + rope pull down for triceps (3x12) + cardio 20 mins
DAY 3 : Cardio 20 mins + do some abs exercises(go thru my posts and find the ones that suit u best) + cardio 30 mins. this day u will feel very very sore so u wont do any lifting.
DAY 4 : REST
DAY 5 : Leg Day, u will do squat. hold a dumbell and do situps. ive also posted some basic leg exercises, check from them.
Day 6 : Repeat the schedule from day 1

the (3x12) means 3 sets of 12 reps. (3x until failure) means u will do 3 sets and every set u will continue on doing until u feel u cant even do one more..

also, about the weight. what i did was lets say u wanna do benchpress. put 5kgs on both sides. try lifting it, if u think its very easy, try putting 7.5kgs on both sides. the weight u have to choose will be ideal if u can do 7 reps with it normally and for the remaining 5 u have to put effort. thats the ideal one.

lemme know if u have more questions..

is it good for me too???
i want to gain wait, as i posted before that im 5'8" and 50kg...
can you tell me a workout routine with 3 days a week?
i have scene this one on many forums
mon: chest+triceps
wed: biceps+back/wings
friday: shoulders+legs

it seems good to me but don't know which exercises to do.

 

[AbbY]

ok so in the beginning u will focus on complete exercises for like a month or so, until your body gets used to the idea of working out, your muscles wont feel sore after exercising. alright so here it goes,

DAY 1 : Cardio 20 mins + benchpress (3x12) + lats pulls down back (3x12) + butterfly (3x12) + laterals raises(3x12) + Cardio 20 mins
DAY 2 : Cardio 20 mins + biceps curls (3x12) + dumb bell bicep curls (3x12) + biceps on preacher (3x12) + triceps on preacher (3x12) + triceps dips (3x until failure) + rope pull down for triceps (3x12) + cardio 20 mins
DAY 3 : Cardio 20 mins + do some abs exercises(go thru my posts and find the ones that suit u best) + cardio 30 mins. this day u will feel very very sore so u wont do any lifting.
DAY 4 : REST
DAY 5 : Leg Day, u will do squat. hold a dumbell and do situps. ive also posted some basic leg exercises, check from them.
Day 6 : Repeat the schedule from day 1

the (3x12) means 3 sets of 12 reps. (3x until failure) means u will do 3 sets and every set u will continue on doing until u feel u cant even do one more..

also, about the weight. what i did was lets say u wanna do benchpress. put 5kgs on both sides. try lifting it, if u think its very easy, try putting 7.5kgs on both sides. the weight u have to choose will be ideal if u can do 7 reps with it normally and for the remaining 5 u have to put effort. thats the ideal one.

lemme know if u have more questions..

The second cardio on each day, can I simply do swimming?
Also, for swimming, how many lengths (50m. I do freestyle for the first 25 and breaststroke on the way back. Not comfortable with backstroke and can't do butterfly) would you suggest?

 

[NighteySenpai]

5'4'' ; 157lbs; 32-33'' waist (well, my 31'' jean is feeling a bit tight these days.. I'd have to get a tape measure and check for sure what the exact waist is).

What sorcery is this? I am 5'9, 162 lbs and I have a 34 inch waist. WHAT FREAKING SORCERY IS THIS?

 

[Pakiyoungster]

i have bulked enough, even i gained 10kg more in last 8 months , which is bothering me too much ....
from past one month am hitting the gym real hard i.e 6 times a week...

now my aim is "cutting" but in the same time , i dont wanna lose my hard earned muscles .....
am extremely confused these days , what to do and what not to do
many of my friends says that i should avoid cardio parrallel to resistance training , but i think that i cant increase vascularity and muscle defination without cardio,
@Joker
bro your input would be highly appreciated
and this is for the first time i am exposing by body pics here on pg

Spoiler: show

 

[Hero]

I am 17 and I am already exactly 6 feet. My weight is 75 kg and waist is 36 (last I checked). My target is 65 kg.

I want to do fat loss. I have dumbells at home, and I do low intensity dumbbell workouts at home, just to get the feel of muscle growth. I need a proper diet schedule, along with the amount and type of cardio exercises I need to tone down the fat.

I have time until the end of august and I want to do a 10kg transformation in three months. I am dead serious about this, and am ready for any exercise you throw at me.

 

[irtza]

[MENTION=8044]Joker[/MENTION]....ok neeed some help..ive joined the gym for couple of months now....and i noticed that my face colour is turning pale...so any solutions......???

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[Joker]

The second cardio on each day, can I simply do swimming?
Also, for swimming, how many lengths (50m. I do freestyle for the first 25 and breaststroke on the way back. Not comfortable with backstroke and can't do butterfly) would you suggest?

it actually depends on you. if you have time to do separate things. but i tried it personally back when i started and i got bored of swimming. i dunno much about swimming tho, i just know how to

i have bulked enough, even i gained 10kg more in last 8 months , which is bothering me too much ....
from past one month am hitting the gym real hard i.e 6 times a week...

now my aim is "cutting" but in the same time , i dont wanna lose my hard earned muscles .....
am extremely confused these days , what to do and what not to do
many of my friends says that i should avoid cardio parrallel to resistance training , but i think that i cant increase vascularity and muscle defination without cardio,
@Joker
bro your input would be highly appreciated
and this is for the first time i am exposing by body pics here on pg

Spoiler: show

bulking is a very dangerous game. how did u bulk ? did u eat whatever u felt like ? everyone gets the wrong idea of bulking, they think they can eat whatever they want. its not like that. you have to increase your muscle mass not your fat mass. keep that in mind. you wont lose muscle mass if you keep your protein intake high. please dont get me wrong when i say this, but your muscle mass isnt that high right now. what u see right now is the result of bulk. dont listen to any bro science by your friends.

post your exact diet/your workout/ your current weight/height and waist and ill figure something out for you..

I am 17 and I am already exactly 6 feet. My weight is 75 kg and waist is 36 (last I checked). My target is 65 kg.

I want to do fat loss. I have dumbells at home, and I do low intensity dumbbell workouts at home, just to get the feel of muscle growth. I need a proper diet schedule, along with the amount and type of cardio exercises I need to tone down the fat.

I have time until the end of august and I want to do a 10kg transformation in three months. I am dead serious about this, and am ready for any exercise you throw at me.

6 feet and 75 kgs with 36" of waist? it doesnt add up. if you are 6" and 75 then you are thin. mind checking the values again ? ill suggest the other stuff later but im confused about these values, they dont add up..

@Joker....ok neeed some help..ive joined the gym for couple of months now....and i noticed that my face colour is turning pale...so any solutions......???

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your diet/exercise ?

everyone, please post your proper diet and workout routine when posting, thanks


my apologies for the delay i was too busy playing TLOU now im done with it.

 

[irtza]

[MENTION=8044]Joker[/MENTION].....pushups...chinups and jogging + a little workout at gym...but my diet is not good...i dont eat that much....can you suggest me a healthy diet..???

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[Joker]

@Joker.....pushups...chinups and jogging + a little workout at gym...but my diet is not good...i dont eat that much....can you suggest me a healthy diet..???

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eating less isnt a sign of a healthy diet, it will make your metabolism system slow. and in return you wont lose fat. you should incorporate a balanced diet consisting of sufficient proteins/carbs/fats in your diet.

also, your height/weight/waist etc? what do u take before workout and after workout?

 

[farrukh494]

What are some good cardio exercises one can do at home? I do not have any treadmill/elliptical and can't go to the gym for now. Is stair climbing good enough? Jumping makes my legs ache. Any help?

 

[Joker]

What are some good cardio exercises one can do at home? I do not have any treadmill/elliptical and can't go to the gym for now. Is stair climbing good enough? Jumping makes my legs ache. Any help?

bhai i have really no suggestions for you, you dont wanna anything about it and yet you wanna be fit. its not really easy.

 

[farrukh494]

bhai i have really no suggestions for you, you dont wanna anything about it and yet you wanna be fit. its not really easy.

I never said that I'm not ready to workout. I just can't afford the expensive machines and gym right now so looking for any alternative workout at home. I have already controlled my diet.

 

[Stylazation]

Dayem man, Read all of it and hell of a job.
For me being bussy with work is more like a workout and sure haveto take care of the diet as well. Say no to zinger burgers
well i tried doing that i cant really do it but some how it really helps eating clean is the key here and after that workout comes up if some one has time for that because most of us are lazy and others are bussy
Sometimes i feel like PC that we all love so much is the biggest devil that makes a lot of ppl out there stick to it self and being on chair even at home or at office at work it just doesnt work out. still if some one is at work/office take a break and do stretch out, being at home well keep moving keep on doing chores while using pc just dont give out like 4-5 hours sitting on a chair doing nothing.
eating clean and a healthy life style where your body is active is they key here. Thats what i wanted to add and say

 

[Joker]

I never said that I'm not ready to workout. I just can't afford the expensive machines and gym right now so looking for any alternative workout at home. I have already controlled my diet.

you can always go out and jog in the park or something like that.

 

[irtza]

eating less isnt a sign of a healthy diet, it will make your metabolism system slow. and in return you wont lose fat. you should incorporate a balanced diet consisting of sufficient proteins/carbs/fats in your diet.

also, your height/weight/waist etc? what do u take before workout and after workout?

[MENTION=8044]Joker[/MENTION]....well not much exactly....normally fruits or one time meal....
Height is 5 feet 8....weight 72...waist 34...suggest me a good diet please

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[Pakiyoungster]

it actually depends on you. if you have time to do separate things. but i tried it personally back when i started and i got bored of swimming. i dunno much about swimming tho, i just know how to




bulking is a very dangerous game. how did u bulk ? did u eat whatever u felt like ? everyone gets the wrong idea of bulking, they think they can eat whatever they want. its not like that. you have to increase your muscle mass not your fat mass. keep that in mind. you wont lose muscle mass if you keep your protein intake high. please dont get me wrong when i say this, but your muscle mass isnt that high right now. what u see right now is the result of bulk. dont listen to any bro science by your friends.

post your exact diet/your workout/ your current weight/height .

5.9
83kg
34 or 35 ,( i wear jeans of 34)
work out 6 days a week, each muscle group each day.
no cardio at all.

diet:
morning 2 whole egg + 6 egg whites based jumbo omelot with paratha or slices,
lunch and dinner is mostly home made SALAN etc with rice.

after work out ,
one jug of banana milk shake made up of 1 dozen bananas, ( am addicted to it , cant give up )

 

[AbbY]

5.9
83kg
34 or 35 ,( i wear jeans of 34)
work out 6 days a week, each muscle group each day.
no cardio at all.

diet:
morning 2 whole egg + 6 egg whites based jumbo omelot with paratha or slices,
lunch and dinner is mostly home made SALAN etc with rice.

after work out ,
one jug of banana milk shake made up of 1 dozen bananas, ( am addicted to it , cant give up )

Bhai jaan, aap pooray ghar kay anday nashtay may hi kha jatay hain?