This typically is a very popular thread on most car forums.

If you are looking to get into shape, post your questions here.

If you are in the process of getting into shape, post up your progress here and your supplements, diets, exercise program you are using.

 

Back in the day i had always been a person that liked to go out and run/stay in shape but never was much on weight lifting. In college it was not unusual for me to run 8+ miles 5 days a week when i was not spending time at my fraternity keg parties lol.

Back in February 2009 I came to realize i was fat and really out of shape due to my office job and decided it was time to do something about it. I did a significant amount of research and came to the conclusion that the Power 90 program had everything I needed and was one of the most effective programs out there to get into shape. Many famous professional sports people use Power 90 and P90x programs. http://www.beachbody.com/

I started on the program at 196.4lbs, using it 6 days a week. My body fat % was a horrible 24% so my new diet consisted of eliminating fast food and eating a lot of baked chicken (on the grill or using ziplock steamer bags or in the oven) which gave me the protien i needed. I also went on a cycle of whey protien as well each morning. My goal was to lose all the fat then get onto a weight gain diet to build muscle. Within 4 months I was down to 11% bodyfat and 158.9lbs (really skinny but my goal was to lose the fat then work on building up). I was able to move up to level 2 on the Power 90 and I also was running .5 miles on the treadmill each morning before work (to get the metabolism up and since i get up around 4:30am each morning i did not want to get up any earlier to run more than that lol) and running 3 miles a day during breaks/lunch at work as well. I was averaging around 1600 calories a day starting out then gradually worked my way up until I was able to maintain the weight I wanted.

June 2009 to present: Now that I had the energy and lost the fat I switched my diet to a higher calorie/higher protien diet that is around 2800 calories a day. I am still doing the treadmill thing, running daily at work and for now I cut the Power 90 down to 2 days per week and I hit the gym 4 to 5 days per week for 45 minutes of weights and then on weekends I do 20 to 30 minutes of weights. Currently I am at 165.7lbs, I actually have abs now and I have gained 3/4" on my arms. I take the following supplements before my workout daily: multi-vitamin, Body Fortress Super NOS pump nitric oxide stimulator and whey protein in the morning. After the workout I drink six star professional strength creatine. My goal for the next 4 weeks before I go out of the country is to put on another 5lbs (not fat) and start back on the Power 90 5 days a week plus weights. I want to make sure I will be able to handle the 10 to 12 miles per day I expect to be walking when on my trip.

 

Here is a great article for those thinking about starting a workout or for those who have started and are struggling with (I know I do from time to time):

Men's Health: 20 Way To Stick To Your Workout



Also for those interested, I have been watching what I am eating in calorie intake v calories burned and what the breakdown of what I am eating is (protein, carbohydrates, and fats).

I have been doing this with little/no workouts since November. I am down 25lbs since November 4th. Only a bunch more to go.

It definitely feels great to know what I'm eating, and knowing I'm eating is healthy and good for me. My energy had been re-arranged, less sugar energy and more energy energy... I've also cut my caffeine intake by more than 50%.

I am planning on starting P90x soon...It is a great program and I have heard nothing but positive results from poepl who made it through the entire 90 days.

 

if you are out of shape or just starting i would suggest power 90 first, p90x is the advanced stage and it will tear you up lol. they are both fantastic though.

great job on the weight loss, how much more are you looking to lose?

i am on bodybuilding.com , there is an overwhelming amount of info there as well.

beachbody.com has a forum now (the p90x makers) and it is a great place to keep motivated.

 

I'm on the no breakfast (except coffee) healthy lunch and beer for dinner diet. Some days I skip the beer. Dieting is so hard but if it makes the car move faster, it's a have to do mod.

Les

 

LMFAO!!!!

I'm on THE EXACT SAME PROGRAM!!!

I also add in getting about 3-4 hours of sleep a night and a half pack of cigarettes a day.

 

I calculate a half pack a day for me ... second hand. That's why I drink. JK, I never drank until I lived in the desert. That will make any man take up the bottle.

Les

 

probably another 60 at least... once I hit that number, I'll worry about the last bit of lbs. I'm shooting for a November 2010 goal date. 8mo for 60lbs is def doable... I just have to start working out 3-5 times a week for at least an hour a day. Which is completely doable...since I have a gym at the office...I really have no excuse.

 

yeah it sounds like you are on the right track. look into that power 90, you do not need any equipment and it alternates between cardio/strength each day and really burns the calories.

 

I take my dog to the beach twice a day and she runs me up and down. We only stop to say hi to the babes. She gets all the attention however. Unfortunately she gets tired before I do. I can run faster than her too! (5 lb. yorkie, girls love her)

Les

 

Great thread idea Tim.

Didn't know you were on BB.com what is your username? Mine is the same as on here.

I hear great things about p90x and beach body. Def. a great place to start and get the ball rolling.

I've been lifting heavy since 16 years old and going on 7 years. If your looking for mass the best routine to follow is Dual Factor Training. Basic compound movements that hit every muscle group 3 times a week.

But as mentioned earlier your diet is MUCH more important than any routine/supplement/myth. I've been cutting weight for the past year and half after bulking to gain as much mass as possible. Cut 75lbs from my frame.

Currently doing contest preparation for some upcoming shows later this year. Trying to get down to 165lbs 8% bodyfat or less.

Supplements im currently taking are:

Protein: Myofusion and Nitrocore 24
Creatine: Green Magnitude
Intra/BCAA's: Purple Intrain
Preworkout: Shock Therapy or Superpump 250

I've taken almost every supplement on the market so if anyone is curious about ANYTHING about bodybuilding shoot me a PM

 

I find juicing twice a day, fruit in the am, veggies in the pm, along with eating decent foods throughout the day, hitting the gym 3 days a week, and of course vitamins, keeps me looking young and healthy. Been doing it for quite some time now. You have to keep yourself motivated with a positive attitude.

 

hey man how have you been? I was going to pm you sometime about some tips on bulking up. i will check in on that dual factor training. i will check up on that shock therapy and/or superpump. what does that purple intrain do, havent heard of that one.

thanks for the info!

 

Here's my routine, nothing fancy not trying to get huge just keeping the grim reaper away.

Breakfast-oatmeal or granola with yogurt. I make a protein shake and drink 1/2 before working out and the rest when I finish. Also try to finish my 30 oz bottle of H2O during each workout.

My workouts are always in the morning, I find I have more energy throughout the rest of the day.

-Run 5 days - approx 20 minutes on a treadmill

-Elliptical machine 1 day for 1 hour

-Weight room 6 days for 45min to an hour, but only 2 of the days are "heavy lifting" with low rep counts. The other days are higher reps with lighter weights or "core" exercises.

-Stretch 15 min after workouts.

-I try to mix up my routine at the gym every six weeks

-One day of rest, I don't want to become a gym rat!

I started from ZERO amount of exercise 3 years ago. If I can do it you can do it!

 

once you get into the swing of eating healthy (low fat) and going to the gym or just working out at home you feel so much better and actually WANT to exercise.

thanks for reminding me spotsbimmer, i do drink around 3 20oz bottles of water at work a day plus 1 or 2 at home in the evenings.

i think i am going to try a few of those suppliments that buffnsofly listed in his post, i read up on a few of them and they sound like they are the best out there.

 

Honestly no one needs all these supplements as food is the best supplement there is! The shock therapy and superpump i mentioned are great preworkout drinks. If your like me and have an office or even more draining a physical job the last thing you want to do is workout when you get home and those give you a great boost of energy haha.

The purple intrain is just vitamins/branched chain amino acids and hydrolyzed whey protein (instantly digested in your system). I use it to prevent catabolism (body burns muscle for fuel) if im training for a long period of time.

Basically if you want to bulk up just find your BMR (Basic Metabolic Rate) and factor in your activity level to find your maintenance calorie. Then add 500 calories above that for 1lb gain per week or 500 below to lose 1lb a week. Its easy once you figure out what your taking in and adjusting weekly.

 

I have found that just drinking at parties until I throw up is doing wonders for my weight!!

 

I cut down from 285lbs to 173lbs over 7month period back in 07. I have been maintaining my weight at around 195lb. Bulk up to 215lbs and then cut back down. I usually just go low fat and cut out alcohol(drop 6lbs first week with no alchol). Chicken breast,rice,broccoli,fish,and peanut butter are my staples when dieting.

 

I have noticed over the last two weeks that my weight loss has stalled... which sucks, but I know it happens from time to time. Just need to change something else to get it kick started again.

I realized why it stalled. Over the past two weeks I have been averaging about 4 hours of sleep a night, this will in no way allow myself to function properly or encourage my metabolism to stay at a steady pace. I finally got 7-8hours of sleep last night, but I have a feeling it will take about two weeks for me to get going again. Somewhat depressing as the lack of sleep has actually caused me to gain a bit of weight (since I know exactly what I'm eating and such). But oh well, back to the drawing board...

I picked up a pull up bar for the apartment yesterday. Works well, and no screwing into anything. I think it is called the Iron Gym or something weird like that. it was like $30 and works using leverage. Even holds up my fat a**.

I hear ya on the no alcohol thing, wish I could have done that. I am not a big drinker normally so there wasn't hardly any alcohol to cut out when I started watching what I ate.

Snow is finally melting, time to hit the pavement for a few mile run each day.

 

My workout routine was to walk/run about a mile on the treadmill and do some basic weight lifting exercises, (curls, bench, etc.) a few days a week. Really boring and hard to find the motivation to get up and do. After being sick and practically bedridden with the big C for all of 2008 and not really doing much in 2009 but recovering I'm really out of shape.

I didn't want to go back to the same routine as before so I dowloaded the P90 workouts and started last Monday at 236 lbs. I thought working out to a video would be boring but the exercises are fun. I'm doing them 6 days a week and resting on Sunday. It sure feels good to rest today because my body is sore. I haven't had a good workout like this since playing sports. The plan is to finish the P90 then continue with the other programs for 3 months each working my way up to the P90X.

No real special diet just cutting back my portions and limiting sweets to once or twice a week. Only supplement is a multivitamin. Lost 4 lbs this week and will report back after the 1st month.