Getting fit with SwordsMaster

[King Flambard I]

Hi people!

I'm forever being told that it is half the battle to have a goal so here's mine: GAIN 5 KG
So far I have had about two and a half three weeks working out and I have put on 2kg but this is probably fluid and carbs rather than pure muscle.

My workout plans have been very haphazard, the end product of many people telling you to do different things. I have heard compound exercises are great for beginners, I have heard that you have to hit every body part on your workout days, I have heard to split it up etc.

I think I have plumped for the following plan of one day upperbody, the next cardio/ legs. So it looks something like this:

Monday/ Weds/ Fri

Bicep curls
Tricep (pushdown?)

Chest Press/ Pressups

Shoulder shrugs

Lat pull down/ bent row


Abs crunches/ bicycles

Tues/ Thurs

Cardio, alternate cycle/ jog





The parts I am happy with are my abs work out which has given me major results already and my diet/ sleep (9 hours ish)


I am a real beginer, the skinny kid, minimal fat. What I was doign for the past couple of weeks has really worked but like I say it was all over the place, somedays I would isolate, others I would use bodyweight exercises.

HELP PLEASE!!

[King Flambard I]

Other programs I have been looking at are military training routines.

The beginner Desk Driver routine:

http://www.hmforces.co.uk/training/a...---desk-driver

Home Heartwarmer

Spoiler Alert, click show to read: 

1 Warm-up 3 minutes of stretches and some gentle jogging
2 Press-Ups 20 reps then 1 minute rest
3 Crunches 20 reps then 30 seconds rest
4 Press-Ups 20 reps then 30 seconds rest
5 Leg Raises 20 reps then 30 seconds rest
6 Press-Ups 20 reps then 30 seconds rest
7 V-Crunches 20 reps then 30 seconds rest
8 Press-Ups 20 reps then 30 seconds rest
9 Hyperextensions 20 reps then 30 seconds rest
10 Tricep Dips 20 reps then 30 seconds rest (use a sofa to support your hands and a stool or chair to support your feet).
11 Crossover Crunches 20 reps then 30 seconds rest
12 Tricep Dips 20 reps then 30 seconds rest
13 Leg Raises 25 reps then stretch off to cool down

Jogging

Spoiler Alert, click show to read: 

Jogging is gentle running at a pace that you feel comfortable with. When you first start, don’t even think about going for longer than 20 minutes and try to find a circuit of about 2-2½ miles (3-4km) that starts and finishes at your home so you will always be within easy walking distance. If you have to stop and walk, don’t worry – it happens to all of us!

Army-style regimes would also give me varying levels of goals. For example basic selecion tests require you to run 1.5 miles in 12 minutes 45 seconds.
If anyone knows the strength requirements for basic entyl evel, please let me know!

[Vladimir]

Good to see some life in this thread. Ask Strike for the French (South) about gaining bulk. He's the man for that.

[naut]

What is your diet? That's the core component.

[Strike For The South]

That routine isn't worth the bandwith it is taking up.


http://www.wannabebig.com/training/t...ne/#videoclips

The above link is a very good very simple routine for beginners and it will help you get your feet wet. As Pshyco alluded to though training is probably the least important part of changing your body.

I need diet and sleep habits

[SwordsMaster]

Yo y'all. Sorry about the absence, been spending some time away from the computer these last 2 months. Also haven't been working out, been eating too much, and not having enough sex, but that is a completely different story altogether. The results of my privations is an extra 10 kg of bodyfat, i have managed to keep the power/weight ratio through many pushups, pullups, bodyweight squats, so my actual muscle mass hasn't actually diminished i don't think.

However, I get 6 hours a night on average, eat out most of the time, so diet control is nigh impossible, and they have fantastic bakery in Morocco, so i'm abusing my sweet tooth a bit too much.

However! I shall be returning to Ireland in 3 weeks, and then my sins might take me to Dallas (so Strike can maybe recommend some gyms) for a few months, although that is not quite a sure thing yet.

Right now, what I'm looking for is:

Bodyweight routine that takes no more than 2 hours per day, and includes no more than half an hour running 3 times a week.

2 good meal suggestions per day. My breakfast is usually fruit and coffee, so I'm very regular.

[naut]

Although this is from a while back:

-Tore my MCL

Ouch man. My woman has done that twice.

[King Flambard I]

Unfortunately I thought as much.

I manage at least nine hours of sleep per night, love sleeping aha.

Diet: (I believe honesty is key here)

Breakfast is usually an early dinner by the time i get out of bed, therefore eggs on toast is popular. Also jacket potato with tinned mackerel fillets and cheese is also common. With this I would have a weight gain shake, as far as I can tell this is just a protein shake with added carbs (50g I think)

Mid Afternoon, usually the opposite to what I had for breakfast. So if I had jacket potato I would have an omelate on toast or something here.

Tea, ordinary protein shake time. This of course varies a lot but there is no fatty, junk food. usually plenty of vegetables with red meat or chicken. Pasta is also popular.

Evening snacks. I really enjoy cottage cheese and usually have this on crackers or something. Turkey or chicken is always in so I knock up some sort of sandwich with those.

Checking out your link now Strike, thanks.

[naut]

What are your caloric intakes, your current weight and your target weights?

[King Flambard I]

I have no idea about calorie counting, I wouldn't know where to start tbh. My current weight is just over 9 and a half stone, around 61/62 kg my target weight is to add 5kg.

[Strike For The South]

Unfortunately I thought as much.

I manage at least nine hours of sleep per night, love sleeping aha.

Diet: (I believe honesty is key here)

Breakfast is usually an early dinner by the time i get out of bed, therefore eggs on toast is popular. Also jacket potato with tinned mackerel fillets and cheese is also common. With this I would have a weight gain shake, as far as I can tell this is just a protein shake with added carbs (50g I think)

Mid Afternoon, usually the opposite to what I had for breakfast. So if I had jacket potato I would have an omelate on toast or something here.

Tea, ordinary protein shake time. This of course varies a lot but there is no fatty, junk food. usually plenty of vegetables with red meat or chicken. Pasta is also popular.

Evening snacks. I really enjoy cottage cheese and usually have this on crackers or something. Turkey or chicken is always in so I knock up some sort of sandwich with those.

Checking out your link now Strike, thanks.

Thats allot of carbs, not enough protien and no fruit.

Here are some basic rules

-No Sodas or other sugary drinks ( the one caveat being gatorade after workout if youd like)
-Nothing processed, shop the outside walls of the grocery stores
-Eat at the same times everyday
-Snacks kill, carry nuts and dried fruit around you at all times these will kill your cravings for chips and candy
-Dont be afraid to EAT. Food doesnt make you fat, lack of excersise and processed chemicals diguised as food, does.
-Cook with olive oil
-

[King Flambard I]

Could I add in another protein shake for more protein? How many are considered too many?

I only drink water and tea now, I can't live without a cuppa on a morning and night!

More fruit, mixed legumes to snack on.

When you say that I have a lot of carbs, is there too many?

I don't have the time to travel to the nearest gym, which is always packed anyway from what I hear. Swords has a regime (i think) on the first page, would this be adequate until I am comfortable using my body weight?

[A Nerd]

Anyone visited here? Great resource.

http://proteinfactory.com/shop/home.php

[Beskar]

There is always something you can be doing better, sleep is an easy one to start with. So how much sleep do you need? On average younger people between the ages of 12-25 need more than adults. We need between 8.5 and 9.25 hours of sleep per night. Harder working athletes will require more than that! It's easy to figure out exactly how much sleep you need. Go to bed, and wake up! Figure out how many hours passed while you were asleep and 'voila', you now know how much sleep you should be getting each night.[/I]

I wish it was that simple. My body doesn't do 24 hour days. I struggle to sleep and wake up everyday. If I end up doing it by my body, it ends up doing a 30 hour day cycle. This means I am going to bed and waking up +6 hours every day. Easily doing 18-20 hours awake, 10-12 asleep.

[King Flambard I]

Hey Swords, a few quick questions about your following program:

Spoiler Alert, click show to read: 

Today: Fit for service

- Ok, you lazy bums. I dont know how you got here, but I'll make sure your mom is not ashamed of you when you go back to your insignificant lives after you've served your countries. -

Here is a 7 week program that will get you fit for service as an average infantryman. If you served in the army before you'll probably remember some of it. I compiled this info from some of the armies' bulletins, and after you've finished it you will pass your army access with no prob .

Later on I'll get into the tough army training, I've compiled from special units. Namely Royal Marines, Green Berets and SEALS. So be very afraid *evil grin*. You wont survive a day of the other training if you cant complete this one, so be warned.

Running :

Week 1-2: 2 miles/day no more than 8.30 mins/mile on Monday, Wednesday, Friday
Week 3-4: 3miles/day, 8.30/mile, M/W/F
Week 5-6: 2,3,4,2 miles 8,00/mile, M/Tu/Th/F
Week 7 and successive: 4/4/4 miles 8.00/mile, M/W/F

Conditioning:
All M/W/F: recommended before the running.

Week1: 4sets x 20 pushups
3x40 situps (no longer than 1 min each set)
You can do 2 sets of normal ones, and another 2 for the obliques (one hand by your side, and go to the opposite knee)
3x5 pullups (if you cant do 5, start with 3)
3x50 squats (normal squats, straight back, hands in front)

Week 2: 5x25 pushups
4x45 situps (or 3 normal ones and 2 oblique)
3x6 pullups
3x70 squats
2x5 planche pushups (lie on the floor facing down with your nads at your hips' level. Lift yourself off the ground. Hard huh? Now as you get better at this you should lift your feet off the ground too and basically hold your whole body with your arms)

Week 3: 5x30 pushups
4x50 situps (or the obliques alternative)
3x 8 pullups
3x100 squats
3x5 planche pushups

Week 4:
5x40 pushups
4x60 situps
3x10 pullups
2x200 squats
3x7 planche pushups

If you made it here, congratulations. You have to couple this with good stretching to avoid soreness, etc. after a workout drink water and eat something that releases fast energy (a banana or a toast with jam).

Dismissed!
*/Green Beret uniform*

* After a month of this program there is still three weeks of running to complete. What would I do for the strength aspect of the conditioning in these three weeks?
* What sort of diet should I take with this? Is my diet a couple of posts up adequate with Strikes ammendments?
*I can do thirty pressups in one go but I still cannot raise myself off the floor with a planche pressup, should these be achieveable by week two?
*If I can do more pullups than stated in the plan, which I can (especially weeks1-2), should I do more?

[SwordsMaster]

Hey Swords, a few quick questions about your following program:

Spoiler Alert, click show to read: 

Today: Fit for service

- Ok, you lazy bums. I dont know how you got here, but I'll make sure your mom is not ashamed of you when you go back to your insignificant lives after you've served your countries. -

Here is a 7 week program that will get you fit for service as an average infantryman. If you served in the army before you'll probably remember some of it. I compiled this info from some of the armies' bulletins, and after you've finished it you will pass your army access with no prob .

Later on I'll get into the tough army training, I've compiled from special units. Namely Royal Marines, Green Berets and SEALS. So be very afraid *evil grin*. You wont survive a day of the other training if you cant complete this one, so be warned.

Running :

Week 1-2: 2 miles/day no more than 8.30 mins/mile on Monday, Wednesday, Friday
Week 3-4: 3miles/day, 8.30/mile, M/W/F
Week 5-6: 2,3,4,2 miles 8,00/mile, M/Tu/Th/F
Week 7 and successive: 4/4/4 miles 8.00/mile, M/W/F

Conditioning:
All M/W/F: recommended before the running.

Week1: 4sets x 20 pushups
3x40 situps (no longer than 1 min each set)
You can do 2 sets of normal ones, and another 2 for the obliques (one hand by your side, and go to the opposite knee)
3x5 pullups (if you cant do 5, start with 3)
3x50 squats (normal squats, straight back, hands in front)

Week 2: 5x25 pushups
4x45 situps (or 3 normal ones and 2 oblique)
3x6 pullups
3x70 squats
2x5 planche pushups (lie on the floor facing down with your nads at your hips' level. Lift yourself off the ground. Hard huh? Now as you get better at this you should lift your feet off the ground too and basically hold your whole body with your arms)

Week 3: 5x30 pushups
4x50 situps (or the obliques alternative)
3x 8 pullups
3x100 squats
3x5 planche pushups

Week 4:
5x40 pushups
4x60 situps
3x10 pullups
2x200 squats
3x7 planche pushups

If you made it here, congratulations. You have to couple this with good stretching to avoid soreness, etc. after a workout drink water and eat something that releases fast energy (a banana or a toast with jam).

Dismissed!
*/Green Beret uniform*

* After a month of this program there is still three weeks of running to complete. What would I do for the strength aspect of the conditioning in these three weeks?
* What sort of diet should I take with this? Is my diet a couple of posts up adequate with Strikes ammendments?
*I can do thirty pressups in one go but I still cannot raise myself off the floor with a planche pressup, should these be achieveable by week two?
*If I can do more pullups than stated in the plan, which I can (especially weeks1-2), should I do more?

1.- You can continue with week 4. However if you want to gain size, then you should be looking at some weights.
However, what I did, with my own lack of gym gear is the following:

3x10, 2x8 single arm pushups, with each arm
5x60 situps (1 min per set maximum)
50 pullups (usually 1x20, 2x15)
2x200 squats (this actually got quite boring, so I maybe only do it once a week)
Instead of that I work on pistol squats: 2x10 each leg at the moment, working towards 2x50
I gave up on the planche pushups too, just doing some more ab work instead

I also need to get back into running, been too busy travelling for the past 4 weeks.

In terms of diet, I'm not a calorie counter. I try to make sure, my food is about 1/3 carbs, 1/3 protein, 1/3 fat, and i try to make in insaturated when possible. Other than that, I eat what I want.

Keep on going with the pressups, and move your hands progressively towards the planche position. You'll get there. Usually, if you can do 30 pushups, it's more the fact that your muscles aren't used to working from that position rather than lack of strength that is the problem.

If you can do more, do more!

[King Flambard I]

Day one completed and I am still alive! Success!

The strength aspect I knew that I could complete so I really focused on slow, good form. By the end I was in pieces! Talk about the ache, but a good ache!

I thought that I would struggle with the run, considering ho long it has been since I was running regularly. Sorted out a nice 2 mile circuit but the bad news is that I live near the top of a hill so the last half a mile is always going to be uphill. I was struggling when I hit the hill so I brisk walked to the top then carried on running, even managing a sprint finish! Time was 16 minutes 40 so I was very happy with that. Can't wait for wednesday!

Feet are in agony, need to invest in running shoes.

[SwordsMaster]

Nice going. Yes, running shoes are definitely a must if you're going to do it regularly. Plus, if you invest in shoes, you'll have to use them. Just make sure you walk in them a little first before you go for your run to avoid blisters.

[Vladimir]

Nice going. Yes, running shoes are definitely a must if you're going to do it regularly. Plus, if you invest in shoes, you'll have to use them. Just make sure you walk in them a little first before you go for your run to avoid blisters.

Dio Ditto.

That's a good hill run time. I hate hills but they're really good for running. Try to focus on the muscles you use when running up and down hills. Change your pace and match your breathing depending on the angle. Once you get your lungs in shape it's only a matter of willpower.

[King Flambard I]

My feet are in absolute agony! I have two cuts under my big toes, possibly burst blisters. Nasty!

Thanks for the encouragement guys!

[Vladimir]

Take care of your feet!

Exercise is sweet, but injuries can set you back for more than a week.

Sometimes though, the pain can be neat.

[King Flambard I]

Feet, sweet and neat haha Vladimir the poet!

Feet are pretty much fully recovered now so I should be out again for tomorrow. I haven't run into any problems so far with the conditioning aspect, yes it has ached but I have completed all the sets - even the planches allbeit with my feet on the ground.

It hit home yesterday that I did 125 pressups and nearly 150 situps! It felt good.

[edyzmedieval]

Swords, you still here?

What protein powder do you use?

[Strike For The South]

Swords, you still here?

What protein powder do you use?

The cheapest one.

[Vladimir]

What about Monster Milk? http://www.amazon.com/Monster-Milk-C.../dp/B001JGCAB6

It's made from the milk of real monsters!

[naut]

The cheapest one.

This.

GET CHOCOLATE, DO NOT GET BANANA THAT STUFF IS DISGUSTING.

[SwordsMaster]

Hey lads,

I'm actually off protein supplements - but that's just because i'm not lifting heavy. I was using the GNC 100% whey, but really anything that is 100% and comes from a natural source should be good.

[edyzmedieval]

My local gym has the Dymatize Elite protein powder, any thoughts on it if it's reliable? The ingredients are mostly natural so you can trust it, I guess. And I hope.

[Strike For The South]

My local gym has the Dymatize Elite protein powder, any thoughts on it if it's reliable? The ingredients are mostly natural so you can trust it, I guess. And I hope.

Buy what you'd like just know it really doesnt amount to a hill of beans

[Prince Cobra]

My local gym has the Dymatize Elite protein powder, any thoughts on it if it's reliable? The ingredients are mostly natural so you can trust it, I guess. And I hope.

Well, it depends. If you plan to do a career then go for it. But! Have in mind that (even if natural) large doses of protein intake is not very natural thing. Before that you should consult with a person who really knows the pros and cons of that. Be really careful what you take and things like "guess" and "hope" are out of place, really.

If your goal is simply to look better, a regular training in the gym/swimming pool and etc. is generally speaking enough.