BG Fitness Competition! TIME TO VOTE BG!

[Cream Soda]

My gf and I pissed off the downstairs neighbor, so no more insanity workouts for us.

Can't do anything with negros around

[Kononeko]

So I'm looking for some advice on setting up a workout plan. Currently I'm 220 looking to get down to at least 180. Currently I'm running about 5 miles at about 5.5 MPH. And doing some basic fitness stuff like doing a micro workout when I wake up, (exercise for 2 minutes rest for 1) not going to lie I'm rather out of shape and my arms have never really been strong. My legs are OK, not as strong as they were when I was in high school and could lift over 250 on the leg press machine. So any advice is welcome.

[Cream Soda]

Feeling incredibly lethargic since yesterday. Looked like an injured gazelle trying to get away from a cheetah during my jog.

Took it easy in the gym today and stuck with machines, but hitting Fossil hard tonight, regardless. Will try to get another couple of hours of sleep between now and then though

Day 4
Biking 32 miles

Leg press -> Leg curl -> Leg extension superset
3x8 on each of them

Single leg leg press
3x8

Burpee table jumps
1x10


For later,
Fossil Park

and if I'm feeling up to it, will hit shoulders and forearms at home

[Cream Soda]

So I'm looking for some advice on setting up a workout plan. Currently I'm 220 looking to get down to at least 180. Currently I'm running about 5 miles at about 5.5 MPH. And doing some basic fitness stuff like doing a micro workout when I wake up, (exercise for 2 minutes rest for 1) not going to lie I'm rather out of shape and my arms have never really been strong. My legs are OK, not as strong as they were when I was in high school and could lift over 250 on the leg press machine. So any advice is welcome.

Stick with cardio, and take a look at this as well.

Start light, get your form down, and then wok your way up

[myreality]

Definitely feeling the burn, worked out twice today. Active rest this morning and full on Back and Biceps this evening right before work. Again this is my routine for the week.

As long as i can keep up my eating, i am going to get big! Although my wallet is definitely starting to feel the burn at the grocery store ; ;.

Spoiler: show

Routine

[Wulfgang]

Day 1 (for me as I've been traveling and working until midnight since Monday):
Workout
Ran 4.7 miles @7:40 a mile

Food
Breakfast: Bowl of cereal (Oatmeal Squares)
Lunch: 8oz baked salmon + grilled mixed vegetables
Dinner: Protein shake + 10 McNuggets (tough to find anything moderately healthy at 10:20 at night)

Total caloric intake in the 1600-1700 range in my estimation.

[Mo Gainz aka Dr. Muscles]

Can't do anything with negros around

lmao our new underground neighbors are albino... the negros were cool

[Mo Gainz aka Dr. Muscles]

Had a good workout today. Needed a little help when maxing out on the bench press but the spotter accidentally helped way too much.

@Kononeko, I second Cream Soda's suggestion!

My deadlifts are not where they should be due to my lackluster grip strength which is why I'm following Elliot Hulse's advice: youtube.com/watch?v=Kz1BuqeAxkE

I am a huge fan of this guy and think his youtube channel (strengthcamp) is worth looking at.

By cranking up the cardio and sticking with a clean 2000ish calorie a day diet, I am really seeing fat loss GAINZ! I'm getting more and more ripped every day and not loosing any strength yet.

[Hatedregret]

I love the Strengthcamp channel. Elliot knows his shit and isn't afraid to tell his viewers they're shitty when needed.

[Cream Soda]

I love the Strengthcamp channel. Elliot knows his shit and isn't afraid to tell his viewers they're shitty when needed.

Strength camp gym is about a mile from my house

[Fievel]

Holy fuck I forgot to post my pics and shit, I'll edit them into this post in a little.

[myreality]

Even though it's been roughly a week, i can already see small improvements with my entire body, especially my Abdominal since i am burning away the surface fat quickly. Will not know my improvements in strength until i had a full days rest and recover.
Although i am starting to get to know the staff at my Gym a whole lot more, asking me what spurred my sudden increase in effort.

Trainer:
"What the hell is motivating you to come everyday"

Me:
"Fucking Cream Soda's!"

Trainer:
"What?"

Me:

"Joking, joking, just started a workout competition online."

Trainer:

"Ah, ok"

[Kononeko]

Pictures of me, spoiled because yeah...

Spoiler: show

Spoiler: show

Spoiler: show

Day 1.
Workout:
Running: 35minutes, 3.15 miles
Bench: Bar +20lbs 5x10
Squat: Bar+50lbs 5x10

Food:
Breakfast: Protein bar (190c)
Morning snack: Banana (100c), Kroger Carbmaster yogurt (60c)
Lunch: Apple Pecan Salad (Wendy's: 350c)
Afternoon Snack: Apple (80c), Sweet Frog frozen yogurt (400c)
Dinner: Garden Salad (150c), Slice of Pizza w/ ground beef, ham, and bacon (300c)
Total Calories for the day: 1530 (Try and do better tomorrow)

Notes:
Not to bad for a first day imo. I didn't run the full hour today because I wanted to make sure that I had energy for Squats and Bench which I have done a total of 1 time before.
Shoulders are burning rather good. And I'm happy that my gym has a hot tub at all up one location. Tomorrow will be running and focus on legs.

[Fievel]

Even though it's been roughly a week, i can already see small improvements with my entire body, especially my Abdominal since i am burning away the surface fat quickly. Will not know my improvements in strength until i had a full days rest and recover.
Although i am starting to get to know the staff at my Gym a whole lot more, asking me what spurred my sudden increase in effort.

Trainer:
"What the hell is motivating you to come everyday"

Me:
"Fucking Cream Soda's!"

Trainer:
"What?"

Me:

"Joking, joking, just started a workout competition online."

Trainer:

"Ah, ok"

Hahahaha, that's awesome.

[myreality]

Pictures of me, spoiled because yeah...

Spoiler: show

Spoiler: show

Spoiler: show

Day 1.
Workout:
Running: 35minutes, 3.15 miles
Bench: Bar +20lbs 5x10
Squat: Bar+50lbs 5x10

Food:
Breakfast: Protein bar (190c)
Morning snack: Banana (100c), Kroger Carbmaster yogurt (60c)
Lunch: Apple Pecan Salad (Wendy's: 350c)
Afternoon Snack: Apple (80c), Sweet Frog frozen yogurt (400c)
Dinner: Garden Salad (150c), Slice of Pizza w/ ground beef, ham, and bacon (300c)
Total Calories for the day: 1530 (Try and do better tomorrow)

Notes:
Not to bad for a first day imo. I didn't run the full hour today because I wanted to make sure that I had energy for Squats and Bench which I have done a total of 1 time before.
Shoulders are burning rather good. And I'm happy that my gym has a hot tub at all up one location. Tomorrow will be running and focus on legs.

Keep at it!

Also for the bench trying using free weights (Dumb bells) for incline, decline, flat bench. It will activate your stabilizers more and will get blood pumping into your chest better then using the barbell bench. Obviously would have to lower the weight but try getting 3 Sets 10 Reps for each one if you can.

Also do not jump in the Hot Tub right after a hard run, you will develop a fever.

Body trying to cool down will instead get hotter and have negative consequences. It's up to you obviously by try cooling yourself down a bit before jumping in.

[Moss]

ok so day 3 is officially over for me,

day 2 was a rest day (and boy did i need it, sore as FAWK) just jogged a mile (ish) outside in my neighborhood, iphone app fucked over while i was jogging so no clue on my time lol.

day 3, hit the gym pretty hard again, went back on the treadmill to gauge my time (that and it was getting late :/) shaved 15 seconds or so off my day 1 mile, not too impressive BUT!, definitely did not have to push myself nowhere near as hard to get that mile done as day one, going to try some sprint intervals next time and see how that works out for me.

so yea....sore as fk, anybody got any remedies for the soreness? I've just been taking hot showers and that's definitely been helping, but for some reason specially in my joint areas It's been kind of hurting.

also; was told it could be because I'm not doing proper stretching before my workouts, anybody got any tips for a quick stretch before going ham in the gym?

http://www.t-nation.com/

This is a great resource in general. Just do a search for pre-workout stretches under articles. There is a pre-squat stretching routine that I have used for a while now to great effect.

edit: found it http://www.t-nation.com/free_online_...a_deeper_squat

[Kononeko]

Thanks!

Yeah I'll have to try that out. I plan on expanding my chest and arms routine.

Also I usually don't go into the hot tub until I rest for a few minutes or I'll go from swimming to it, never the revers. I mean shock is fun and all but having nearly drowned in Gatorade earlier this week was about all the drowning I ever want to experience.

[myreality]

Thanks!

Yeah I'll have to try that out. I plan on expanding my chest and arms routine.

Also I usually don't go into the hot tub until I rest for a few minutes or I'll go from swimming to it, never the revers. I mean shock is fun and all but having nearly drowned in Gatorade earlier this week was about all the drowning I ever want to experience.

If you have not done dumbbell benching in a while or at all i highly....highly suggest getting a spotter even if it's a complete stranger. You can severely hurt yourself if you overestimate the weight you can lift on each arm.

Edit: About to cheat with an 800 calorie chocolate ice cream shake......STOP LOOKING AT ME!

[Wulfgang]

Just start low on barbell bench and keep precise form. Do not let your wrists even start to roll back; disaster waiting to happen. I love barbell bench; really tunes up your stabilizer muscles.

[Cream Soda]

Low energy continues throughout today as well. Went for my platelet donation and was turned away (2nd week in a row). Iron was 10.3 (needs to be 12.5 to donate)

Been having a noticeable affect on my workouts as well. Any tips for increasing iron absorption? Definitely been getting enough iron. 4-6 servings of grits a day (45% of daily recommended per serving) and taking iron supplements.