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[DyslexicAlucard]

Hey guys, I'm just looking to start getting into shape and lose a decent amount of weight.

Here's my chart:

Age: 25
Height: 6'2"
Weight: 215lbs
Goal: 180lbs~

Current Training Schedule: Nothing yet, but I'm available between and after classes and some evenings when I don't work.

Current Training Equipment Available: When between and after classes, I have the school gym. When at home, I have a weight-lifting bench at home and a sportsplex (literally) next door with a pool and skating rink.

Comments: I'm looking for help in a few areas:

--My goal is to lose weight and, as a secondary goal, increase strength--though the latter is not a big deal.

--Dietary tips/plans are very welcome. Keep in mind, though, I'm a university student, so money may be a bit of an issue. If anything, offer what you would ideally, and then possibly a cheap alternative.

--Walking/running laps at the sportsplex next door isn't an option for now, as it's -30c with snow.

--I can swim, but it's been a long time and I was never a dolphin or anything. I am always willing to learn and I do like swimming recreationally quite a bit, but should I only go when it's a specified time for people swimming laps, or should I just go when the general public is there? I'm a tad worried of going when the hardcore swimmers are doing laps and looking like a buffoon.

--I want to have a program that can start easily enough, but ramps up. Motivation is an issue as well, so any tips on this would be much appreciated.

--Looking for tips on the best time and frequency for a routine would also be very helpful. Should I do it in between classes--will this wear me out for later classes?--or after, or in the evening? Or should I try to wake up super-early to do it? See below for a possible issue there, though...

--My sleeping schedule is erratic as hell, and I don't really know how to straighten it out w/o the use of drugs. Tips are very welcome here, as this is a problem I've had since I was 18ish.

If I think of anything else, I'll post it later. Thanks again, guys and gals, for your help! If I find I'm enjoying the routine and it's working, I'll post some before and after pics at a (likely much) later date.

I'm not looking to harp on you boys, as it's certainly not your responsibility to help me, but I really would like some advice. Even if it's not all-inclusive, any little bit helps.

 

[Deleted member 12837]

Well, only my third session back into squats and my hip flexor flared up again during my warm-up sets. I'm going to shelve the squats for at least another full 4-5 weeks, and maybe see a doctor or PT during that time as well. It's frustrating as hell because I'm finally hitting my stride with my other lifts now that I've switched from 5x5 down to 3x5 and making some really great progress and gains.

Without squats my routine is seriously lacking in leg exercises. What can I do that will be better than the leg press machine during this interim period? Lunges I think are out of the question too since those would hit my psoas even more directly than squats.

 

[luckyboyceo]

I'm not looking to harp on you boys, as it's certainly not your responsibility to help me, but I really would like some advice. Even if it's not all-inclusive, any little bit helps.

I'm certainly not qualified to give you weight lifting/diet advice, but I can give my opinion on a few of your questions.

In regards to swimming, I would definitely recommend it. It's one of the best forms of exercise you can get and if running isn't for you (I can't stand running), or just not an option right now like you've said, then swimming is a good alternative. Definitely go during lap swim times and not a general public swim, unless you know for a fact it's going to be empty. Most pools separate lanes based on swimming speed (slow, medium, fast, etc.) so if you're not confident in your swimming abilities at the moment, just start in the slow lane and move up from there. There are a TON of people just starting to lap swim for the first time with new year resolutions so trust me, you won't be alone nor will you be the worst swimmer in the pool.

As far as when to exercise, I think this mostly boils down to personal preference. I know people that say morning is better and others who say night. Personally, I tend to gravitate more towards late afternoon/evenings but that's because my schedule allows for it and I'm not a morning person at ALL. Regardless of what you pick, I think everyone in here will tell you to try and get into a routine. Once you make it part of your daily schedule, it becomes a lot easier to approach.

Good luck and hope that helps!

 

[Mr.City]

I'm not looking to harp on you boys, as it's certainly not your responsibility to help me, but I really would like some advice. Even if it's not all-inclusive, any little bit helps.

--My goal is to lose weight and, as a secondary goal, increase strength--though the latter is not a big deal.

You should probably eat less than you are. I've linked an article over at bodyrecompostion.com, like a million times now.

--Dietary tips/plans are very welcome. Keep in mind, though, I'm a university student, so money may be a bit of an issue. If anything, offer what you would ideally, and then possibly a cheap alternative.

Cottage cheese, chicken, meat, cheese, oatmeal, etc. This is all in the OP.

--I can swim, but it's been a long time and I was never a dolphin or anything. I am always willing to learn and I do like swimming recreationally quite a bit, but should I only go when it's a specified time for people swimming laps, or should I just go when the general public is there? I'm a tad worried of going when the hardcore swimmers are doing laps and looking like a buffoon.

Go anytime you can, you buffoon.

--I want to have a program that can start easily enough, but ramps up. Motivation is an issue as well, so any tips on this would be much appreciated.

There might a program in the OP about that. I'm not sure.

Looking for tips on the best time and frequency for a routine would also be very helpful. Should I do it in between classes--will this wear me out for later classes?--or after, or in the evening? Or should I try to wake up super-early to do it? See below for a possible issue there, though...

--My sleeping schedule is erratic as hell, and I don't really know how to straighten it out w/o the use of drugs. Tips are very welcome here, as this is a problem I've had since I was 18ish.

1. You're overthinking the top part.

2. Cut out any electronics or stimulating activities before bed. Meditate/ progressive breathing help before bed. As does a clean bed, a dark room, and a quiet environment

 

[HarryHengst]

*Edit* nm

 

[deadbeef]

Restarting 531 properly today. Got my entire year mapped out. Hopefully I don't have to reset all year. If so, this year will be awesome. Hardest part will be eating properly all year.

 

[Luscious LeftFoot]

First day back to gym after being on vacation for a week.

New Deadlift PR of 445lb. Woot! Go hard or go home.

Now, just have to get the diet back in order. :-/

 

[Trey]

The hardest part, by far, of SS is eating enough and drinking enough milk. That shit is a hassle portions wise, scheduling wise, and budget wise. But it will be conquered. 4000cal/day will be my bitch, soon enough.

 

[Petrie]

The hardest part, by far, of SS is eating enough and drinking enough milk. That shit is a hassle portions wise, scheduling wise, and budget wise. But it will be conquered. 4000cal/day will be my bitch, soon enough.

You don't have to use milk to get those calories.

 

[Brolic Gaoler]

First day back to gym after being on vacation for a week.

New Deadlift PR of 445lb. Woot! Go hard or go home.

Now, just have to get the diet back in order. :-/

Grats man!

I hit a new PR too. Feels so good doesn't it? I must have really underestimated my squats. I just did 325x10 just now on my third set. That sets a new estimated 1rm, I'll calculate it when I get home from school. 2 weeks into 5/3/1 and it's going awesome.

 

[abuC]

Intermittent fasting is great, but I have to stop, this is the second time in less than 2 months that I've been sick. I don't catch colds very often, so I'm pretty sure ita due to my diet. I haven't been to the gym in a few days now thanks to said cold, so IF has to go.

 

[Trey]

You don't have to use milk to get those calories.

Don't you have a practical alternative?

 

[Keru_Shiri]

Apologies if this was addressed earlier in the thread, but what are good online resources for dieting? Specifically, someone looking to lose belly fat. I've been going to the gym regularly for the past month and a half, so I really want to start making dramatic improvements in my diet. So far, my approach to dieting is cook more, fast food less, and stopping sodas, but I'm at a loss for good substitutions. I have been cooking lean chicken breasts, but there's got to be more. Any help would be appreciated, thank you!

 

[Petrie]

Don't you have a practical alternative?

Chicken. Beef. Yogurt. Salmon. Tuna. Peanut Butter. Nuts. Eggs.

I didn't list any because the sky is the limit really.

I actually misread his post though, I thought it just said drinking enough milk and assumed he was doing a GOMAD type deal. That's my mistake.

 

[HarryHengst]

Im not rich enough to eat 4000 calories of real food. Stuff is expensive.

 

[Trey]

Chicken. Beef. Yogurt. Salmon. Tuna. Peanut Butter. Nuts. Eggs.

I didn't list any because the sky is the limit really.

I eat all of that already (aside from yogurt because I hate it and I prefer tuna to salmon). But cost wise and accessibility wise, milk is hard to beat.

 

[deadbeef]

Don't you have a practical alternative?

Steak for every meal.

 

[Petrie]

Im not rich enough to eat 4000 calories of real food. Stuff is expensive.

To me it's about priorities really. I consider it an investment in myself, and will sacrifice buying some games or some other nonsense I don't really need in order to eat cleaner and better.

Steak for every meal.

Ideally!

 

[Trey]

Steak for every meal.

One that doesn't require cash falling from all orifices to be a prerequisite.

 

[deadbeef]

One that doesn't require cash falling from all orifices to be a prerequisite.

Milk then

Edit: oops!

 

[HarryHengst]

To me it's about priorities really. I consider it an investment in myself, and will sacrifice buying some games or some other nonsense I don't really need in order to eat cleaner and better.

As a college student i already spend the majority of my money on food, so until i graduate there isnt much i can do.

 

[Petrie]

As a college student i already spend the majority of my money on food, so until i graduate there isnt much i can do.

Well that isn't most college students I've ever known. Most seem to complain about money while spending it all drinking and on pre-made/fast food/restaurant/delivery meals.

That's why being a waiter/bartender all through school was awesome. got to eat pretty damn clean without spending a dime most of the time, and made great $$ to boot. Good times.

 

[blackflag]

Steak for every meal.

I eat a 12 oz New York Strip steak every day. SRS. Feels good man.

3,000 cals per day and still losing weight lol. Not losing muscle though.

 

[TheNatural]

Trying to change my diet to eat healthier and cheaper, found a nice comparison of the cost of fruits and vegetables. It's a little out of date on the exact prices but I think the general comparison of the ranking of what each cost is still consistent:

http://www.ers.usda.gov/Publications/EIB71/EIB71.pdf

Bananas, apples, carrots, celery, is where its at.

 

[GCNemesis]

Pull up setup question: Has anyone found a solution to doing actual pull-ups in a basement? My unfinished ceiling goes up to 85" which is the smallest height of some pull up towers. Thinking about a ceiling mounted bar but I don't know if I'll have enough clearance to do them. I currently use bands but I'd like to transition to pull ups ASAP. Cheers!

 

[reilo]

I eat a 12 oz New York Strip steak every day. SRS. Feels good man.

3,000 cals per day and still losing weight lol. Not losing muscle though.

12 oz every day? How do you afford it?

 

[Luscious LeftFoot]

Grats man!

I hit a new PR too. Feels so good doesn't it? I must have really underestimated my squats. I just did 325x10 just now on my third set. That sets a new estimated 1rm, I'll calculate it when I get home from school. 2 weeks into 5/3/1 and it's going awesome.

Yeah definitely a great feeling. After this 531 cycle I'll need to reset my squat unfortunately. Stuck at 355. It's weird that my deadlift is so far ahead, but I suppose it's inline with the whole 500/400/300 ratio.

 

[cuevas. PhD.]

12 oz every day? How do you afford it?

Lol you're poor

 

[Jason's Ultimatum]

Could be a cheaper brand. Fuck, I've noticed that some meat from Publix (Greenwise of course) tastes better than the Fresh Market's meat.

 

[Trey]

Lol you're poor

I, too, cannot afford a 12oz strip steak every day. Us Poors must somehow make due with lesser cuts of beef in its stead. The horror.

 

[parrotbeak]

If you have freezer space you can always buy in bulk. I don't though, so the most I'll do is buy a big roast or pork shoulder from Sam's, cook half and freeze half. Slow and low cooking for us poor folk who can't afford good cuts of steak.

 

[Jason's Ultimatum]

BTW, doesn't eating meat increase your chances of colon cancer? And eating it EVERYDAY? God damn.

 

[HarryHengst]

Everything increases your chance of everything, so eh, whatever.

 

[Brolic Gaoler]

I heard you can die in your sleep. Fuck that shit, I'm never sleeping again!

Yeah definitely a great feeling. After this 531 cycle I'll need to reset my squat unfortunately. Stuck at 355. It's weird that my deadlift is so far ahead, but I suppose it's inline with the whole 500/400/300 ratio.

Stuck at 355 for a training max?

That blows, how do you think you will reset? Back two cycles or take another 90% training max?

 

[ThingontheFloor]

Posted this in the weight loss thread, sorry if it's consider double posting:

I've recently moved and joined a gym near my work, which works out nicely because I'm now able to go on my lunch breaks. I'm gone from going maybe 3x a week before, to 4-5x now because I would rather do something productive during lunch.

But between getting changed / showering, I only get about 45 minutes before I have to head back. Is it recommended that I switch off on cardio and weight days, or would it be beneficial to do about 20-25 minutes of cardio / 20 minutes of weight training? Is that enough time on either to be beneficial or is it better to focus the limited time I do have on one activity?

 

[HarryHengst]

Posted this in the weight loss thread, sorry if it's consider double posting:

I've recently moved and joined a gym near my work, which works out nicely because I'm now able to go on my lunch breaks. I'm gone from going maybe 3x a week before, to 4-5x now because I would rather do something productive during lunch.

But between getting changed / showering, I only get about 45 minutes before I have to head back. Is it recommended that I switch off on cardio and weight days, or would it be beneficial to do about 20-25 minutes of cardio / 20 minutes of weight training? Is that enough time on either to be beneficial or is it better to focus the limited time I do have on one activity?

I would do 3 days of weightlifting/2 days of cardio. Also, if you have to skip a day for some reason, try to skip cardio instead of weightlifting. Weightlifting works better for losing weight (which i assume is your goal as you posted in the weight loss thread).

 

[Jason's Ultimatum]

Everything increases your chance of everything, so eh, whatever.

True, but eating a healthy, balanced diet will help decrease your chances of cancer. I eat red meat only once a week. Everything else is white meat and fish.

 

[ThingontheFloor]

I would do 3 days of weightlifting/2 days of cardio. Also, if you have to skip a day for some reason, try to skip cardio instead of weightlifting. Weightlifting works better for losing weight (which i assume is your goal as you posted in the weight loss thread).

Thanks. So in a perfect week where I can make it 5x during the work week, you'd recommend Weights / Cardio / Weights / Cardio / Weights? And yes, that is my overall goal, and just feeling better in general. I'm 5' 10" and I'm at about 180 now. Would like to get down to around 160-165 as I've been there before and felt good.

 

[rando14]

True, but eating a healthy, balanced diet will help decrease your chances of cancer. I eat red meat only once a week. Everything else is white meat and fish.

Yeah I don't even eat red meat at all. White meat, fish, cottage cheese, nuts, etc. tons of great sources of protein ripe for the plucking.

 

[Jason's Ultimatum]

Yeah I don't even eat red meat at all. White meat, fish, cottage cheese, nuts, etc. tons of great sources of protein ripe for the plucking.

Same here. Except with your list, switch cottage cheese for Greek Fage yogurt. Something about cottage cheese that breaks me out.

 

[J Tourettes]

Yeah I don't even eat red meat at all. White meat, fish, cottage cheese, nuts, etc. tons of great sources of protein ripe for the plucking.

I thought red meat had a bad press due to always being lumped in with processed foods (bacon, sausages etc) in studies?

 

[rando14]

Same here. Except with your list, switch cottage cheese for Greek Fage yogurt. Something about cottage cheese that breaks me out.

Dairy is so weird for some people and I have no idea why. My friend breaks out when eating certain dairies also. I guess I'm lucky, I've never had that problem.

Regarding red meats, yeah I'm sure lean ground beef and things like that are great, but there's really no point for me. I can get ground turkey instead. I'll indulge in lamb every once in a while, but chicken is so cheap it's my ultimate staple.

 

[reilo]

"...with chicken please!"

*gets back to the office to eat food*

"No chicken? FUCK YOU!!!!"

 

[snoopen]

Anyone ever ordered a custom protein shaker? Looking to buy 3, have only really found bulk ordering so far

 

[Enco]

Having a nice body is just a precursor to feeling and looking good.

Anyway, all I'm saying that 99% of the people I see at the gym do isolation exercises. They don't follow the OP's routine. And those 99% of the lifters look great and are strong.

There's nothing wrong with an isolation routine, no matter what your goals are.

I agree with those statistics.

Don't know many people who lift weights for health reasons/because they want to be strong. Most weight lifters want to look good.

For me the main reason I started was to be strong. That's still the main thing for me but I'm starting to want to look better. An MMA physique would be awesome. Not too much but still great looking and functional.

 

[HarryHengst]

You have to get strong before you can look good though. If you can only squat 40 kilos your legs wont look good. A fact a lot of dudes in my gym seem to miss, because they only focus on curls and such and seem to almost completely forget their legs.

 

[Luscious LeftFoot]

I heard you can die in your sleep. Fuck that shit, I'm never sleeping again!



Stuck at 355 for a training max?

That blows, how do you think you will reset? Back two cycles or take another 90% training max?

It's not so much a stall as it is my form seems to be breaking down, and I don't feel I'm getting proper depth in the hole. It could be somewhat mental, I personally hate squats, and find the exercise itself a chore, but without any alternative I don't have any other options.

I believe my estimated max is 375, i'm contemplating using 90% of that and resetting from there, or maybe 90% of 355. I haven't had to reset using 531 I'll need to re-read the ebook to see what it says.

Another option would be to do box squats for a couple cycles. I'm kind of leaning toward this option.

 

[Brolic Gaoler]

It's not so much a stall as it is my form seems to be breaking down, and I don't feel I'm getting proper depth in the hole. It could be somewhat mental, I personally hate squats, and find the exercise itself a chore, but without any alternative I don't have any other options.

I believe my estimated max is 375, i'm contemplating using 90% of that and resetting from there, or maybe 90% of 355. I haven't had to reset using 531 I'll need to re-read the ebook to see what it says.

Another option would be to do box squats for a couple cycles. I'm kind of leaning toward this option.

I would try 90% of your highest calculated 1rm that you've extablished on your current run.

 

[Petrie]

At 300lbs 3x5 it really is starting to feel like my squat progress on SS is going to come to a halt, or at least slow quite a bit. My legs feel like they're going to cave underneath me.

 

[Enco]

You have to get strong before you can look good though. If you can only squat 40 kilos your legs wont look good. A fact a lot of dudes in my gym seem to miss, because they only focus on curls and such and seem to almost completely forget their legs.

My gym doesn't have a squat rack (smith machines, leg press and leg curls) and I very rarely see anyone work out their legs.

I always cringe when I see someone on the smith machine. Their knees look like they're about to pop.