BF2S Forums I really need to get fit

LT.Victim wrote:

Are you trying to loose weight? Or are you like me, skinny as shit, and whatever try and do it doesn't do anything..

I've started working out more and more lately.. Doing Sit-ups, leg raises and push ups at my house, and starting this Monday I'm going to start working out at school with one of my buddies during our off block..

you need to look at my schedule.

I'm skinny as in 0 fat, all muscle. makes my body more sexeh

This is what I do and works pretty well for me.  This is designed to put lean muscle fiber on your body at a nice steady pace.

Supplements you need:  Creatine and Whey Protein.  Consume one gram protein per pound body weight per day.  Also eat a diet that is high in
                                    protein and don't worry too much about carbs. (although spaghetti and bread every night won't get you anywhere).
                                    I also use NO2...also does a nice job but all this shit gets expensive.  GNC can be your friend.

Day 1:  Bicept and Tricept Day - All Sets to Failure
                15 minute warm up on treatmill or elliptical trainer             
                For BICEPTS do 3 sets each exercise (set 1 = 8-10 reps; set 2 = 8-10 reps; set 3 = 6-8 reps)
                EXERCISES
                             Straight Bar Curls Standing 
                             Sitting Dumbell Curls
                             Standing Hammer Curls
                             Preacher Curls
                For TRICEPTS do 3 sets each exercise (set 1 = 8-10 reps; set 2 = 8-10 reps; set 3 = 6-8 reps)
                EXERCISES
                             Skull Crushers (either inverted bar or straight bar)
                             Tricept Pushdowns (using V bar)
                             Tricept Kickbacks
                             Close grip benchpress
                             Seated dips
(also, Tricept is 2/3 of your arm, so working tricepts harder then bicepts will give you bigger arms.  too many people work bicepts to death but don't realize its only 1/3 of your arm muscle)
                20 minutes of cardio of your choice

Day 2:  Legs Day
                 15 minute warm up on treatmill or elliptical trainer             
                 For LEGS do 3 sets each exercise (set 1 = 8-10 reps; set 2 = 8-10 reps; set 3 = 6-8 reps)
                 EXERCISES
                             Squats
                             Leg Extensions
                             Hamstring Curls on machine
                             Leg Press
                    20 to 30 minutes of cardio of your choice         

Day 3:  Rest
                 
Day 4:  Chest & Back Day
                 15 minute warm up on treatmill or elliptical trainer             
                 For CHEST do 3 sets each exercise (set 1 = 8-10 reps; set 2 = 8-10 reps; set 3 = 6-8 reps)
                 EXERCISES
                             Bench Press                           
                             Incline & Decline Bench Press
                             Barbell Press or Butterflies
                             Incline Barbell Press
                             Pushups (50 - 100)
                             Pullups
                             Seated Lat Pull Downs
                             Lat Machine
                  20 to 30 minutes of cardio of your choice         

Day 5:  Cardio Only
                 30 mins to 1 hour cardio of your choice

Day 6:  Shoulders Day
                 15 minute warm up on treatmill or elliptical trainer             
                 For SHOULDERS do 3 sets each exercise (set 1 = 8-10 reps; set 2 = 8-10 reps; set 3 = 6-8 reps)
                 EXERCISES
                             Military Press
                             Straightbar Shrugs
                             Arnolds
                             Dumbell Shrugs
                  20 to 30 minutes of cardio of your choice   
     
Day 7:  Rest


This is just a guide.  Try experimenting and change things up constantly...the weights, bars you use, reps, # of sets, etc.  If you do that, you'll keep tricking your muscles to grow stronger and you won't get bored.  Watch what other people do...not the douchebags that throw on 500pds and kill themselves, but the ones who use good form and technique.  You'll learn a lot.  Good luck!

dayarath wrote:

^bodybuild guide ftl! real mens guide page before this

aside from jokes: is good. though I enjoy mine more but that's personal choice,now you got something more to choose from.

  Variety is gud!

GunSlinger OIF II wrote:

youre gonna get drafted anyways, dont worry.

then steam him up before he goes through physical hell .

You certain there's going to be a draft? I think many would oppose it. (not that it's a bad thing, I support drafting people.)

Last edited by dayarath (2008-02-09 13:34:51)

When i started to jog i went up 10 kg in muscles (legmuscles that is), im a freak i know

Dersmikner wrote:

From Sunday at noon through Friday at noon I follow these rules:

20-30 minutes on the elliptical every morning.
Two 81mg baby aspirin (for the heart)
Six 20 ounce bottles of water per day, spaced evenly, not real cold
No fried foods
No Manjuice
No sweets (no cake, pie, candy, pudding, NOTHING)
Healthy lunch and dinner (meaning baked fish, Subway without dressing, you know what's healthy and what isn't)
Nothing to eat after 7 p.m.
Max out pushups each night before going to bed

On the weekends I do whatever the hell I want. I usually stay pretty close to the plan anyway because I find that I don't want or feel good eating shit.

I went from 196 to 160 in about 10 months doing that. I'm back to 167 and I'm rededicating and going down to 160 then I'm going to change my workout and diet and bulk up to 180 of pure muscle. I'm loving it and feeling good.

Fixed jk but yea srlsy u should give ur muscles time to relax

usmarine wrote:

drink beer

Coming from a former US Marine, this advice can only be true and I urge you to follow it.

GunSlinger OIF II wrote:

dayarath wrote:

GunSlinger OIF II wrote:

youre gonna get drafted anyways, dont worry.

then steam him up before he goes through physical hell .

You certain there's going to be a draft? I think many would oppose it. (not that it's a bad thing, I support drafting people.)

probably.



best way to get fit, quit worrying about lifting weights and run.  run as much as you can, and then run some more after that.

hmm maybe I should do that. Every time I come back from running my legs to death I always think " could've done more " when I'm calm again after 5-10 min. push the limits

Last edited by dayarath (2008-02-09 13:52:34)

GunSlinger OIF II wrote:

dayarath wrote:

GunSlinger OIF II wrote:

youre gonna get drafted anyways, dont worry.

then steam him up before he goes through physical hell .

You certain there's going to be a draft? I think many would oppose it. (not that it's a bad thing, I support drafting people.)

probably.



best way to get fit, quit worrying about lifting weights and run.  run as much as you can, and then run some more after that.

i've got 2 years till they can send me over GS

marine: i'm under 21 will root beer do?

Last edited by HurricaИe (2008-02-09 13:54:02)

if you run longer for 20 minutes a day, youll notice improvement, fast.  its all about keeping up your heart rate at a sustained pace for a length of time.

You better stop making polls what pizza to get yourself.

HurricaИe wrote:

So I was at lunch today, and I finished eating a nice burger. I was just chillin' out, maxin', relaxin' all cool but suddenly i felt this sudden pain. Not in my heart (thank god) but it was like, near my right pec. I don't know what the fuck it was, and I'm sure I'm over reacting, but now I'm scared I'll be dead of heart disease at age 30.

I have been working out at school for like 5 months now, and I've had almost no gains in size or strength and it's pissing me off... I admit it's not a whole-hearted effort but regardless, come the hell on I should have a BIT of muscle growth or strength increase by now, right?!

Does anyone have a legitimate workout that will actually god damn work? I swear at this rate I'm gonna end up saving money then putting an ad on craigslist for an exorbitant amount of money for someone to be my trainer.

TL;DR: Read the above two lines

can you give a breif rundown of your current work out program and do you try to eat protiens vs carbs ( what kind of ratio of the two).