Recommended work out routines?
To keep this short, I'm 6'2'' 230 pounds and im looking to lose some weight and put on more muscle. If you have a good workout routine, please inform me. I really need a good routine to stick with. Thanks!
Trending Content
| +95 | Are you “less ambitious” for having long term goals outside of NYC | 24 | 16h | |
| +41 | Interviews Are So Fake | 26 | 8m | |
| +33 | 2024 UK Election - Tories finished? | 20 | 1d | |
| +29 | Being Christian in investment banking | 14 | 20h | |
| +26 | Is my boss gaslighting me? | 3 | 6d | |
| +25 | Non-Competes Banned | 18 | 23m | |
| +23 | Sabotaging Peers to Get Ahead? | 34 | 4d | |
| How do I become Sigma | 13 | 1h | ||
| +18 | Best NYC neighborhood for single 30M | 12 | 2d | |
| +18 | Moelis has the cutest Analysts? | 4 | 17h |
Career Resources
First off, your diet is far more important than workout routine. But assuming you have that under control...
Here's 2 fairly well-known, respected regiments for weightlifting novices which seems up your alley.
http://www.amazon.com/Starting-Strength-Basic-Barbell-Training/dp/09825… http://stronglifts.com/stronglifts-5x5-beginner-strength-training-progr…
Also, important point, you can't lose fat and gain muscle simultaneously. You will accomplish this a little bit if you've never done serious weightlifting before but to lose pounds you have to eat less and to gain muscle you have to eat more. Calories in vs. Calories out.
What he said. SL 5x5 is a very respectable workout.
Sir Barney is right, to a certain extent. You can't do both simultaneously but by increasing your lean muscle, your body will burn more calories at rest. That being said, staying in good shape is almost 80% nutrition. You need to eat clean and often (smaller meals more often throughout the day) to keep your matabolism going.
30 minutes to 1 hour run at a heart rate where you can keep a conversation. will trim fat. and lots of abs
Coffee induced fasted cardio. Though it's hard as hell not to binge when you're starving throughout the day.
I posted similar thread several weeks ago but was looking to gain weight, instead of lose it.
http://www.wallstreetoasis.com/forums/summer-fitness-best-workout-routi…
Got some good replies, and was about to do SL 5X5 but ended up choosing Starting Strength after a bit more research. Both programs are very similar but SS seemed to be slightly more respected when compared to SL. Highly recommended it.
Couple random points. Don't neglect squats and deadlifts. Most people ignore them because A) they aren't "good" at them or B) they dont care about having big legs. What they don't realize is that it has nothing to do with having a big lower body, working these out makes everything bigger. Almost seems counter-intuitive to think that working out your lower body would build your upper body, but thats precisely what happens.
Also as far as cardio id say to do more hiit type workouts than "endurance" type. If you're just straight trying to lose weight, endurance type is fine. If you're trying to go the more "cut" route, do hiit. From your description of "lose some weight and put on muscle", id say lean towards hiit.
I would also sit down with someone who knows more than you. Everyone's body is different and should be trained differently. Just because the old school 5x5 works for one person doesn't mean its the best for you.
IT WILL WORK.. don't get me wrong but everyone is different. Also I would definitely invest in a trainer and have them teach you how to clean and snatch.
Learn your BMR, add ~600 calories to that. That's your maintenance calorie intake. Take in 80% of that, using 5x5 or SS workout routine as the first poster had suggested. You want to use at 40:40:20 caloric ratio of protein:carb:fats for maximum muscle gain/fat loss.
If you're worried more about fat loss than muscle gain, use 50:10:40 caloric ratio. Low-carb will incinerate any fat you have, but also cost you some muscle.
shit gets scientific, brah. let me know if you do not understand this post
I am a proponent of the 5x5 technique, focus on squats, military press, and pull ups, I'd say those are the most important things for anyone to do. Bench press, bicep curls, and other similar "glory" lifts are vastly overrated. Add leg lifts and/or weighted and inclined sit ups for your abs everytime you workout and try to do sprints at least once but preferably twice a week.
Note that my body shape is 6-2 180, so I'm not overly strong, but more cut than muscular, so that's what my workout accomplishes. If you keep down the body fat, your muscles will look bigger even if you're not huge.
1) Figure out your BF (bodyfat) % via tape measure or a scale (scales with built-in BF% calculators aren't very accurate, but you can use it as a benchmark for progress as long as you weight yourself at a consistent time keeping variables constant, i.e: first thing in the morning after you take a piss upon waking).
2) Figure out your body type - are you an endo, ecto or meso? Google the terms and find out.
3) Depending on your body type and how easy it is for you to lose bodyfat, I would recommend you go on a caloric deficit first to get your BF% down to a level you are happy with. Using the BF% you calculated and factoring in the amount of workout activity you perform, find out your caloric needs to maintain and eat at 80% of that amount. Note that as you lose weight your caloric needs declines as well. If you want your abs to show, you want to lower your BF% to be around 7%-10%.
NOTE - During this cutting phase, listen to SirBarney - diet is the most important regardless of your goals (fat loss or muscle gain). Don't listen to marketing gimmicks about fat burners, don't listen to crap about cutting carbs completely. Keep your carb intake for before workouts and early morning through lunch, then taper it off as the day goes on. Also, protein is the most important element of keeping / gaining muscle, so make sure you take about 1.2g of protein per pound of body weight, which is about 270g of protein for you. I know it's alot so go and buy some Quest nutrition bars (best profile) and whey protein to meet your intake goals. As for your workout routine, if you're lucky to have a pool, I'd do a 6 day on 1 day off with the following: Swimming, Legs, Swimming, Arms, Swimming, Cardio and Abs, Rest. Don't have to hit your chest, back and shoulders too hard as swimming covers those through toning. It also isn't high resistance so once you start your gaining routine you'll see better results (if you lift hard on a cut, you might plateau earlier on your bulking phase).
4) Keep track of your progress and once you "shrink" down by shedding off the fat and reach your BF% goal, start bulking. Don't do a dirty bulk by eating everything in sight - eat at 25% over your caloric needs, eat clean, lift hard, limit cardio to once a week and you'll see good gains. Oh, and as for routine, SirBarney posted the only one you'll need for gains - Stronglifts 5x5.
I don't agree with him dropping his BF% and relying solely on that. OP's profile says he's 16, that combined with the fact he seems fairly new to the idea of seriously working out I doubt he has much lean muscle mass. So cutting down to a low BF% will do absolutely nothing to showing his abs since there aren't any abs there. Not to mention cutting when there's no muscle mass will only lead to an unhealthy physique.
Ecto, endo, and meso are WAY beyond this thread and OP...do not even bother with this.
Yes, protein is very important, whey protein is great just try to limit the ingestion from protein bars. If you're trying to lose weight the protein bars are useless, just eat more meat or whey cause the bars will give you more carbs. And the cardio you do should be your choice, if you don't have good swimming form you're just wasting your time. Rowing or cycling is your best bet, but honestly at your position do something you enjoy and can stand doing for months.
OP: Do you want to lose some weight and be done with it? Or are you actually trying to get into great shape, knowing that it will be a serious commitment?
What are some good foods for a clean bulk? I'm currently only eating chicken, brown rice, salad, and a oatmeal bar. I know there's more I could/should eat.
Chicken is great, limit your carbs but brown rice is good, and the oatmeal bar honestly sounds like sugar-infused oats AKA bad.
sex with fat girls cause you'll be doing all the work. 2 boids with one stone chief.
Lots of good info in here I'm sure, but the guy is trying to tone up.. Not become a jacked bodybuilder. I would recommend doing a P90X or Insanity type thing. At 230 you probably have sufficient muscle mass to fill out your body. Stick to a solid diet and drop your bf % and you'll be fine.
Jim Stoppani- Shortcut to Size Kris Gethin- 12 Week Daily Trainer Madcow 5x5
1 Gram of Protein Per Pound of Body Weight..Dieting isn't really that hard if you put in the effort. I have Eggwhites on Dry whole wheat toast or fruit/oatmeal for breakfast every morning. Honestly, I'd prefer eggwhites and turkey on a whole wheat bagel to a greasy bacon egg and cheese any day. So thats meal 1 out of the way. For lunch, again it isn't hard to find a decent grilled chicken salad or turkey/tuna wrap at a deli. That's meal 2. Have a protein bar/shake 2-3 hours after work, thats meal 3. And for dinner you have endless options, just try to count your macros and keep it some what lean (Turkey burger, Chicken breast, Salmon, Lean Beef ect..) I have been eating clean for years, and obviously in banking it is tough to work out, but if you put the effort in there is always 1 or 2 times week you can sneak out and get a 45 minute workout in, and then sat & sun. That's 4 days right there. 4 days with a healthy lean diet should trim you down. And FYI, if you are looking to burn fat and increase muscle, Walk on an incline on a treadmill for 35 minutes. That will shred fat and not burn muscle as well like other forms of cardio. or....you could turn to the darkside and take some supplments to help.... just sayin
Goodluck
[/quote] Eat the whole damn egg, you lose half the protein, all the healthy fats, and most nutrients. There is no supplement that will shed body fat or help lose weight, so it's just a bad idea all around. And do you have any scientific proof that an inclined treadmill is better than other forms of cardio? Because I wholeheartedly disagree.[/quote]
If you are looking to lose weight- other forms of cardio are more efficient, but you will lose both fat and muscle. if you are looking to shed just pure fat and maintain muscle, then walking on incline is the most effective. No I don't have any scientific proof, I was simply giving advice for what has worked for me and several others. This is a common concept that has been used for years.
And yes, there are tons of supplements that will help lose weight. I lost 8 pounds in 4 weeks right before spring break back in my glory days from OTC stuff. You have no idea what you are talking about.
A regimen of cardio and weight training works just as well. Smaller portions of food if you feel you usually eat large portions for your main meal and definitely many small meals (every 2 hours. have fruits or veggies between main meals). Maintaining a schedule is very important. You want to get to a point where you feel uncomfortable when you miss out a workout.
About how many calories should I be taking in? 6'1ish 230.
i'm currently on a cut after bulking...at 220 with around 11%..trying to get down to 210 with like 8%
lipo six black Supreme Protein bar for breakfast Liposix black before gym at lunch turkey breasts with brown rice for lunch chicken breasts for dinner
been doing it for 3 days and i'm already miserable
Skip the Lipo 6 and go to Walgreens or CVS and get Bronkaid (Ephedrine HCL) and Caffeine pills. It'll be a lot cheaper, and work better.
dont have that over here
1) lift/run 2) count calories 3) ???? 4) profit
Maintain your diet as much as you can,Have light and clean food that is your need that will help you.Prefer having vegetables and fruits avoid junk food and fast food as much as you can because in this era that is the major reason behind gaining and stay physically active.
Maintain your diet as much as you can,Have light and clean food that is your need that will help you.Prefer having vegetables and fruits avoid junk food and fast food as much as you can because in this era that is the major reason behind gaining and stay physically active.
rehab documentation software
Easiest way to get in shape with a busy lifestyle is to get on an Intermittent Fasting lifestyle and start following a reverse pyramid lifting scheme together with cardio on your off-days. Works like a charme.
I totally agree with IF. I have been doing it for a while. I have an 8 hour eating window with a 16 hour fast.
That's probably the easiest and most effective way to set it up. Glad to see fellow IF'ers on here :)
Fitness Routine (Originally Posted: 05/19/2012)
hey all
i have recently joined a new gym and want to look like a fitness model by the end of summer (4 months starting june) before resuming uni. i do a lot's cardio so have a low body fat % already and am pretty slim. i haven't lifted much before but want to start (thats why i joined the gym haha). been researching programmes for months but every things for people who are overweight already and want to get muscled/cut. does anyone know of a solid programme that will get me to a fitness model type shape in 3-4 months? I'm not expecting miracle results - just something better then the slim guy i am atm. haha
thanks in advance!
Do Starting Strength.
P90x gets you lean n defined
www.stronglifts.com
My roommate, who is in banking too, has been doing the 5x5 free program for a couple months and he is getting legit results.
I will be starting it soon.
not to hijack the post.. but anyone has a good quick 20min workout (realistically i cant do longer) that will keep us not-fat.
im okay not becoming perfectly lean (lets face aint gonna happen in finance) but i dont want to blow out into a pear/ you guys out there dont want to get a beer belly
hey bud,
you prob know deep down inside that 20 mins a day is realistically not going to make any big changes UNLESS you change your diet and I am assuming you already looked on youtube for some programs,but in any case, I will make up a easy workout for you and you will def see results if you stick to it. Also try not to rest much between sets: M/W/F-- do 15 or as many as you can pushups then as many pullups as you can. rest + repeat 3xs. for your second exercise to lunges as many as you can until you failure. then rest +repeat 3xs. if you still have time, finish things off with jump roping/ jumping jacks-- go slow for 30 seconds then moderate for 15 seconds then go as hard as you can for as long as you can. then repeat until time is up
T/TH/SAT-- pick your favorite shoulder exercise + Bicep + Tricep exercise and do them nonstop
with reps around 15 repeat 3xs then do a superset with upper/low abs repeat 3xs then move onto the jump roping/ jumping jack exercise above
then eat within half hours a lot of protein. That program is as good as any
*a word about p90x- i tried it and used it and am sure it works, but it takes too long and too intense for beginners in my humble opinion
All the fitness stuff/marketing gimics are a JOKE! The truth is quite simple. YOUR DIET has to be healthy and it is DEF possible to get that ripped male model look if you only workout 20-30mins a day!
It is really all in your diet and nothing else matters as such. hope that helped
cheers
Hi,
I had the same problem and everyone would always give me some bs answer and it took me years to figure out how to sculpt my body. You have to understand that everyone has a different type and experiment with different workout routines to see what SHOCKS your muscles the most.
Anyways, Ill let you on what took me many years to discover. Its really simple and 4 months is plenty of time, but it just takes mad discipline. So if your super skinny already what you need to do is this:
--break it down to 4-6 days a week depending on how much time you have dedicate ex: M-chest--concentrate on bench incline /decline/flat T-Back, W-shoulders. Thursday-triceps Friday-legs Sat-biceps--- you can throw legs in with shoulders and bic +triceps if you dont have time to go 6 days
---Your workouts should be compound movements for the first 6-8 weeks you will put on some nice chunky muscle since you don't really pump now. then you can throw in an isolation workout right after a compound one. for example chest--bench+flys to get really cut up after the first 6-8 week period
--MOST IMPORTANT THING IS DIET! you have to eat.!A lot of protein at least 20g+ . Carbs are really important too, but if you want to be model ripped you have to cut out the starchy ones out later on in the day.
--When you pump, be sure that you are doing the exercises correctly and go really really slow. Be sure to check your ego at the door or you will get nothing out of your workouts.
--obviously you cant eat crap food or you will be skinny/fat which is the worst in my opinion
GOOD LUCK! I have been super sculpted and it takes a lot of mental focus and is not easy to maintain, but possible and worth it!
You're gonna need a lot more than just 20g of protein though (that's less than the recommended daily values). I assume you meant 120g+ which is more like the amount you'd need if you're seriously about bulking up. Consider buying a simple whey protein powder mix, it's a good source of protein and quick and easy. Just make sure you avoid mixes that contain unwanted carbs and sugars.
im gonna assume you're on the "smaller" side because of your description of being "slim". So first thing I'd suggest is getting on some sort of weight gainer. I feel like you cant get that athletic look unless you're in the ~200 lbs area (unless you're like
Visit bodybuilding.com. There's tons of guys asking the same question.
I'm always surprised about people failing to mention calroie intake when making recommendations. Find out your bodyfat percentage, use a calc online and find out how much you need to maintain your body weight. Add a few hundred calories and that's what you need to eat daily, preferably clean with about 1g of protein per pound of weight, to build muscle mass. Typically, you burn 300-500 calories on a 30 min jog (might be off) so keep it at a minimum. Discipline in the kitchen with 8+ hours of sleep and a simple, complete weekly plan with free weights (at first) is all you need.
I am a member of bodybuilding.com - PM me and ill send you my profile link if you want.
I wouldn't say I'm tiny/too small. Im 181cm/5'11 and weigh about 73kg/161lbs (weighed 152 lbs in March and starting drinking protein shakes daily haha). My current BF% is about 12%. Now I have the summer to get into shape (I'm not fat, but I have no definition, so 'skinny fat' is the word I think thats used). I have brought USN 100% whey protein (24g per scoop).
To everyone reading this thread - stay AWAY from '90 day ripping programmes' etc. They are all over marketed. Not saying they don't work. But the best way is through a proper diet and exercise. Trust me - been there, don't that. I take maseratimike's side with this. The before/after pics rely on the person having a certain amount of mass etc already. I know this because my friend's friend became a Personal Trainer and learns about all the marketing stuff. Not saying it doesn't work - just don't maintain your hopes on it! haha
People in Investment Banking/Finance - how do you get time to workout? The gym is my lifeline. I hate being unable to workout. What do you do? Please let me know as Im actually reconsidering divisions because of the long working hours in IB. All of a sudden trading looks way more interesting.... lol
Random question - if bodybuilding/staying fit/hitting the gym is a genuine interest of yours - do you ever put that on your resume? Just curious.
Did you see Quagmire's arm after he discovered internet porn? Use both hands and you'll be good.
shemonkey: Read "Why We Get Fat" or "Good Calories, Bad Calories" (both by the same author). You don't need carbs in your diet. Examples of starchy foods are bread, pasta, cereal, rice, potatoes, and corn. Def avoid liquified sugar if you can like juice and beer. The only carbs you should eat are green leafy vegetables because they have lots of nutrients and won't spike your insulin. Look up what a "ketogenic" diet is.
OP: If you've never lifted before, then you're going to get a lot bigger for the first 2-3 months regardless of what you do. Just make sure not to overtrain (eg. don't bench press two days in a row unless you're not training very intensely).
There are tons of different ways to train. The most common routine is to separate training days by chest/triceps, back/biceps, and legs (with maybe some minor variations). There's also high frequency training, which is basically where you do full body workouts every time you go to the gym (obviously with less intensity).
From my experience, it doesn't really make a difference what sort of lifting regime you're on as long as you're doing something. I think it's more about diet than anything else (excluding your first couple months of lifting where you get bigger regardless of any changes in your diet).
Weight Loss:
Lift heavy 4-5 days a week to boost your metabolism so your resting metabolic rate increases and throw in cardio for two days. Eating healthy doesn't mean you have to eat bland food, you just need to get creative when you make your meals. I eat out only once or twice a week and make most of my food at home. If you just don't have the time to prepare food, then I suggest looking for healthier options when eating outside food such as egg whites on whole wheat in the morning, turkey wrap for lunch, etc. Also spread out your meals to 5-6 small meals a day rather than 3 large meals. This helps keep your metabolism up to burn calories.
Mass Gainer:
As for gaining muscle mass when you're skinny and your genetics make it difficult to gain weight, I suggest reducing or eliminating cardio and lift heavy as hell with a proper lifting routine of course. You also need a caloric surplus to gain muscle mass.
Hey there, what you need is army exercise programs, I tried one similar to this but could not handle it, too much for me, I hope it can help you, here is a link for you, if the link does not show, just Google it, you will find many products.
http://www.guardian.co.uk/lifeandstyle/2008/jan/07/healthandwellbeing.f…
GoldmanBallSachs - you ever been grilled over how far you can run etc?
To sum everything short, buy some good protein and have it about 2 or 3 times a day. (Morning, pre-workout, and post workout Since you're trying to bulk up, I'd suggest 2grams of protein per pound. Lift heavy with low repetition. Control your diet as well. Keep your nutrition ratio like this - high protein:Medium Fats:Low Carbs. That's pretty much it. Good luck during the summer.
Tempora voluptatem et modi quia pariatur maxime. Nisi voluptas magnam repellat sed. Sed iusto amet dolor aliquid.
Repellat vero distinctio voluptatem maxime saepe quae voluptate. Expedita iste quis nihil nihil ab aut ea. Ad et pariatur voluptas. Autem consequatur accusantium porro nostrum reiciendis voluptates. Adipisci sed quisquam ipsum cum ea consequatur.
See All Comments - 100% Free
WSO depends on everyone being able to pitch in when they know something. Unlock with your email and get bonus: 6 financial modeling lessons free ($199 value)
or Unlock with your social account...
Et voluptates totam nisi id sunt eos. Cumque deleniti ut perspiciatis nostrum et esse sapiente.
Expedita in id autem et soluta nihil consequuntur. Quis eligendi veniam aut esse reiciendis.
Placeat et et ea maxime. Dolor enim non id et omnis culpa. Similique velit et tenetur laboriosam molestiae enim modi.
Architecto corporis veniam neque eligendi eaque. Sint adipisci blanditiis fugiat minus. Corrupti odio commodi sint sint laborum est. Ipsa qui blanditiis iste consequatur placeat. Aut accusantium facilis sit tempora deleniti exercitationem. Saepe saepe dolores debitis voluptates. Aliquam sint rerum ad sapiente est est.
Est rerum odio quidem aspernatur. Dolorem ea vitae modi iure. Ut exercitationem quos et.