randombc Posted August 9, 2012 Share Posted August 9, 2012 Soy protein is the best food for protein, 80% of the food is made up of protein, and you can have it with chicken, salad and cheese. [url=http://en.wikipedia.org/wiki/Soy_protein#Food_uses]http://en.wikipedia.org/wiki/Soy_protein#Food_uses Link to comment Share on other sites More sharing options...
Day Posted August 9, 2012 Author Share Posted August 9, 2012 I burn around 400-450 calories for a typical 50 min intense weight lifting workout. I'm 6ft 3 15.5 stone. I imagine give or take 50 kcals you're in the same ballpark. Wow that's a lot more than I expected, my workout takes around 30-40mins at the moment, never lifted before so easing my way in. This is my routine.... Monday (Chest) Flat bech press Incline bench press Lying fly And tricep arm extensions Tuesday (Back, Bicep) Kneeling one arm row Wide row EZ bar curl - bicep Concentration bicep curl Wednesday day off Thursday (Shoulders) Back supported shoulder press Lat raise Upright row And tri arm extensions Friday (Legs) Toe raise Stiff legged dead lift Squats Stationary lunge Saturday, Sunday days off 3 sets of 8 for most, probably **** but the areas I work on can feel the pain for the next day which is the aim I believe. Will be looking at adding an extra workout or two everyday as I progress Link to comment Share on other sites More sharing options...
Cardifframs Posted August 9, 2012 Share Posted August 9, 2012 Wow that's a lot more than I expected, my workout takes around 30-40mins at the moment, never lifted before so easing my way in. This is my routine.... Monday (Chest) Flat bech press Incline bench press Lying fly And tricep arm extensions Tuesday (Back, Bicep) Kneeling one arm row Wide row EZ bar curl - bicep Concentration bicep curl Wednesday day off Thursday (Shoulders) Back supported shoulder press Lat raise Upright row And tri arm extensions Friday (Legs) Toe raise Stiff legged dead lift Squats Stationary lunge Saturday, Sunday days off 3 sets of 8 for most, probably **** but the areas I work on can feel the pain for the next day which is the aim I believe. Will be looking at adding an extra workout or two everyday as I progress You do need to use a bike or cross trainer too 'http://www.dcfcfans.co.uk/public/style_emoticons/<#EMO_DIR#>/smile' class='bbc_emoticon' alt=':)' /> 20 mins on each Link to comment Share on other sites More sharing options...
Day Posted August 9, 2012 Author Share Posted August 9, 2012 Got a excercise bike but it's too small, knees hitting the handle bar and seat so small I think one day it may pop through. Them proper gym ones are bloody expensive Link to comment Share on other sites More sharing options...
SillyBilly Posted August 9, 2012 Share Posted August 9, 2012 Looks like a decent work out. People always think they have the best workout/nutrition etc. when it all comes down to you as an individual. I've weight trained for years now (off and on) and I know what works for me providing I'm prepared to sweat for it. One thing I will say is when I start back into a cycle I hit the compound exercises hard, i.e. bench press, squat, deadlift etc. and forget about the rest. You work pretty much every muscle anyway by doing these and its a quick way of getting into shape, adding bulk and toning up quickly (IMO ofcourse). I then start to branch off into the smaller muscle groups which require specific exercises. When it comes to arms, people focus so heavily on biceps (prestige I guess) and almost neglect working their triceps at all, if anything I do it the other way round. Tris are way less glamarous to work but I think the results are better overall. Link to comment Share on other sites More sharing options...
Cardifframs Posted August 9, 2012 Share Posted August 9, 2012 You could always do the half-time entertainment. Sweating your grogs off to "Lets get Physical" in the centre circle Link to comment Share on other sites More sharing options...
GeneralRam Posted August 9, 2012 Share Posted August 9, 2012 Looks like a decent work out. People always think they have the best workout/nutrition etc. when it all comes down to you as an individual. I've weight trained for years now (off and on) and I know what works for me providing I'm prepared to sweat for it. One thing I will say is when I start back into a cycle I hit the compound exercises hard, i.e. bench press, squat, deadlift etc. and forget about the rest. You work pretty much every muscle anyway by doing these and its a quick way of getting into shape, adding bulk and toning up quickly (IMO ofcourse). I then start to branch off into the smaller muscle groups which require specific exercises. When it comes to arms, people focus so heavily on biceps (prestige I guess) and almost neglect working their triceps at all, if anything I do it the other way round. Tris are way less glamarous to work but I think the results are better overall. This man is 100% right. I like to plan my workouts around 6 lifts though - Bench, Squat, Deadlift, Military Press, Pull Ups and Barbell Row. Sooner you get into compound lifts you'll see much bigger results. I always do my arms secondary (tris to my chest workout and biceps to my back workout) as they are the smallest muscles in the body. Forget about abs - you won't see them anyway until your < 10-12% Bodyfat. Link to comment Share on other sites More sharing options...
ladyram Posted August 9, 2012 Share Posted August 9, 2012 I once did a workout with some Marines for charideee who did a demo on doing some bastardo's. Stupid me asked why they were called bastardo's..... 'http://www.dcfcfans.co.uk/public/style_emoticons/<#EMO_DIR#>/ohmy' class='bbc_emoticon' alt=':o' /> fookin ell, that's the last time I ask a stoooopid question. He did 50, the rest of us mere mortals managed about 3 'http://www.dcfcfans.co.uk/public/style_emoticons/<#EMO_DIR#>/wacko' class='bbc_emoticon' alt=':wacko:' /> Link to comment Share on other sites More sharing options...
Boycie Posted August 9, 2012 Share Posted August 9, 2012 I once did a workout with some Marines for charideee who did a demo on doing some bastardo's. Stupid me asked why they were called bastardo's..... 'http://www.dcfcfans.co.uk/public/style_emoticons/<#EMO_DIR#>/ohmy' class='bbc_emoticon' alt=':o' /> fookin ell, that's the last time I ask a stoooopid question. He did 50, the rest of us mere mortals managed about 3 'http://www.dcfcfans.co.uk/public/style_emoticons/<#EMO_DIR#>/wacko' class='bbc_emoticon' alt=':wacko:' /> Bet she was all goowie eyed at them. Link to comment Share on other sites More sharing options...
Mr Tibbs Posted August 10, 2012 Share Posted August 10, 2012 Good motivation though Daveo.. When the going gets tough, he sure makes you grind through it. http://www.badassdigest.com/wp-content/uploads/2011/01/johnmcclanesmokes Link to comment Share on other sites More sharing options...
ladyram Posted August 10, 2012 Share Posted August 10, 2012 Bet she was all goowie eyed at them. Nah, I was too busy dieing a quick death to notice owt. Link to comment Share on other sites More sharing options...
GeneralRam Posted August 10, 2012 Share Posted August 10, 2012 Just made myself my own training plan - wonder what everyone thinks? [size=3]It is a 3 day split, planning on muscle gain. Basing it around compound lifts with low reps - doing one day lift, one day rest - [/size] Workout 1: [size=3]Incline Bench, 2x5, 1xFailure.[/size] [size=3]Curls (Any 1) 2 x 10[/size] [size=3]Squat, 2x5, 1xFailure[/size] [size=3]Chin ups, 2 x10, 1xFailure [/size] [size=3]Bent Over Row, 2x5, 1xFailure[/size] Workout 2: [size=3]Flat Bench, 2 x5, 1xFailure[/size] [size=3]Overhand Pull up - 2x8, 1 x Failure[/size] [size=3]Military Press - 2x5, 1 x Failure[/size] [size=3]Deadlift - 1 x Failure[/size] [size=3]Tricep Dips 2x10, 1x Failure.[/size] Workout 3: [size=3]Decline Bench 2x5, 1xFailure[/size] [size=3]Bicep Curl (any, different to mon) 2x10-12[/size] [size=3]Squat 2x5, 1xFailure[/size] [size=3]Chin ups 10x2, 1 x Failure[/size] [size=3]Cable Chest 2x10, 1xFailure[/size] Link to comment Share on other sites More sharing options...
Boycie Posted August 10, 2012 Share Posted August 10, 2012 Go on, explain the failure? Link to comment Share on other sites More sharing options...
GeneralRam Posted August 10, 2012 Share Posted August 10, 2012 Keep going until you can't physically do anymore mate Link to comment Share on other sites More sharing options...
Boycie Posted August 10, 2012 Share Posted August 10, 2012 Keep going until you can't physically do anymore mate Oh, right. Link to comment Share on other sites More sharing options...
rams71 Posted August 10, 2012 Share Posted August 10, 2012 I'm off for a few pints and a kebab,you joining me Boycie? Link to comment Share on other sites More sharing options...
Boycie Posted August 10, 2012 Share Posted August 10, 2012 I'm in the boycemeisters beer garden with cidre. So yes, I'm joining you mate. Link to comment Share on other sites More sharing options...
rams71 Posted August 10, 2012 Share Posted August 10, 2012 Ahhh cidre Link to comment Share on other sites More sharing options...
Cisse Posted August 10, 2012 Share Posted August 10, 2012 This thread is making me sad. I used to hit the gym too and now I'm in pieces and out of shape. And old. Just shoot me. 'http://www.dcfcfans.co.uk/public/style_emoticons/<#EMO_DIR#>/blink' class='bbc_emoticon' alt=':blink:' /> Link to comment Share on other sites More sharing options...
GeneralRam Posted August 10, 2012 Share Posted August 10, 2012 This thread is making me sad. I used to hit the gym too and now I'm in pieces and out of shape. And old. Just shoot me. 'http://www.dcfcfans.co.uk/public/style_emoticons/<#EMO_DIR#>/blink' class='bbc_emoticon' alt=':blink:' /> Never too old to start 'http://www.dcfcfans.co.uk/public/style_emoticons/<#EMO_DIR#>/wink' class='bbc_emoticon' alt=';)' /> When I started my BMI said I was obese, so glad I changed my lifestyle 'http://www.dcfcfans.co.uk/public/style_emoticons/<#EMO_DIR#>/smile' class='bbc_emoticon' alt=':)' /> Link to comment Share on other sites More sharing options...
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