Dude closing in on 40lbs lost; ready to lift/tone
coolraul07
Posts: 1,606 Member
Hey MFPals,
I've reached my stage 2 goal by losing more than 36 lbs before Thanksgiving! :happy: Now that I'm almost ready to go into a deliberate plateau for a couple of months (see profile for details), I think this'd be the perfect time to start a lifting/toning regiment. I've seen tons of posts about lifting for women, but I'm looking specifically for advice for us dudes.
Let me share my preferences/parameters and then you can fire away with appropriate advice.
• I work out Tu and Th at work gym. For strength training, they have mostly machines (a full assortment) and a few free weights in the form of weighted balls and a dumbbell rack.
• At home (M-W-F) the only thing I have for strength training is 2 adjustable dumbbells and a Total Gym that I put together a couple of years ago and NEVER used. :blushing: I have VERY limited space at home, so big things like barbells or a bench are out of the question. :noway: Ooh,I do have a 3-3.5' exercise ball though.
• FYI: My weight loss thus far has been cardio from day one via treadmill (work and home), calorie deficit for the past 2-3 months, and occasional Wii fitness games.
• Generally I'm looking to tighten-up to avoid being "skinny-fat". I'm not looking to bulk or be a power lifter or body builder type. I'd like to increase arm size and decrease/slim/tone everywhere else, especially my thighs because I'm tired of buying pants 1-2 sizes larger in waist to fit my thighs properly. Any articles on how to properly measure progress in inches would be very helpful!
Small print time! A few disclaimers
:
• Please no "you should've been lifting the whole time" posts. :mad: I need "where to go from here" advice, not "woulda, shoulda, coulda" :yawn:
• Please no religious wars over free weights versus machines, or cardio versus strength training
I will continue cardio and use the equipment that's available to me.
• What I have access to at home and work is essentially the be-all-to-end all, so please no "go buy this that and the other" UNLESS it's small and can be put on a shelf or in a drawer (e.g. bands, etc).
• Please no "get a membership at..." cuz it ain't gon' happen! :explode: I know me and if it's inconvenient or out of my way, I won't be consistent with it.
• If you refer me to a book, it should be available at the library OR VERY cheap via Kindle. I have an Android phone and tablet, so low-cost or free apps are definitely in play as well.
OK gang! Let me have'm! :bigsmile: :bigsmile: :bigsmile:
I've reached my stage 2 goal by losing more than 36 lbs before Thanksgiving! :happy: Now that I'm almost ready to go into a deliberate plateau for a couple of months (see profile for details), I think this'd be the perfect time to start a lifting/toning regiment. I've seen tons of posts about lifting for women, but I'm looking specifically for advice for us dudes.
Let me share my preferences/parameters and then you can fire away with appropriate advice.
• I work out Tu and Th at work gym. For strength training, they have mostly machines (a full assortment) and a few free weights in the form of weighted balls and a dumbbell rack.
• At home (M-W-F) the only thing I have for strength training is 2 adjustable dumbbells and a Total Gym that I put together a couple of years ago and NEVER used. :blushing: I have VERY limited space at home, so big things like barbells or a bench are out of the question. :noway: Ooh,I do have a 3-3.5' exercise ball though.
• FYI: My weight loss thus far has been cardio from day one via treadmill (work and home), calorie deficit for the past 2-3 months, and occasional Wii fitness games.
• Generally I'm looking to tighten-up to avoid being "skinny-fat". I'm not looking to bulk or be a power lifter or body builder type. I'd like to increase arm size and decrease/slim/tone everywhere else, especially my thighs because I'm tired of buying pants 1-2 sizes larger in waist to fit my thighs properly. Any articles on how to properly measure progress in inches would be very helpful!
Small print time! A few disclaimers
:• Please no "you should've been lifting the whole time" posts. :mad: I need "where to go from here" advice, not "woulda, shoulda, coulda" :yawn:
• Please no religious wars over free weights versus machines, or cardio versus strength training
I will continue cardio and use the equipment that's available to me.• What I have access to at home and work is essentially the be-all-to-end all, so please no "go buy this that and the other" UNLESS it's small and can be put on a shelf or in a drawer (e.g. bands, etc).
• Please no "get a membership at..." cuz it ain't gon' happen! :explode: I know me and if it's inconvenient or out of my way, I won't be consistent with it.
• If you refer me to a book, it should be available at the library OR VERY cheap via Kindle. I have an Android phone and tablet, so low-cost or free apps are definitely in play as well.
OK gang! Let me have'm! :bigsmile: :bigsmile: :bigsmile:
0
Replies
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umm lifting for dudes is the same as lifting for chicks. it's not like we lift with our fallopian tubes ya know :laugh: we have hamstrings, quads, biceps, etc same as you
strong lifts 5*5 and starting strength are excellent places to start since both are compound lifting programs
i just re read your post, you might want to look up bodyweight type stuff if you arent willing to get equipment like a squat rack, oly bar, weight plates and benches0 -
umm lifting for dudes is the same as lifting for chicks. it's not like we lift with our fallopian tubes ya know :laugh: we have hamstrings, quads, biceps, etc same as you
Yeah, but:
1) I think you stuff your ovaries in your arms </LovingSarcasm> :laugh: :laugh: :laugh:
2) Your arms look better than mine. I just took a pic, see?
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^^ the only program that is really titled for women even though its appropriate for guys that is thrown a lot around here is NROL4W. Basically, the lifting programs are the same. We lift the same as guys - just (sometimes) less weight,
For the times at the gym, look into Starting Strength or Stronglifts. There are groups on here that is for peeps that work out at home - you should try searching as you may get better advice from that group.0 -
umm lifting for dudes is the same as lifting for chicks. it's not like we lift with our fallopian tubes ya know :laugh: we have hamstrings, quads, biceps, etc same as you
Yeah, but:
1) I think you stuff your ovaries in your arms </LovingSarcasm> :laugh: :laugh: :laugh:
2) Your arms look better than mine. I just took a pic, see?
:laugh: i was just thinking about that looney tunes skit when i saw THIS guy's bicep
check these out (they dont use a lot of equipment)
http://www.marksdailyapple.com/prison-workout/#axzz2CSqK9dJZ
http://www.youtube.com/watch?v=7mKhMCLN7s8 0 -
:laugh: i was just thinking about that looney tunes skit when i saw THIS guy's bicep
check these out (they dont use a lot of equipment)
http://www.marksdailyapple.com/prison-workout/#axzz2CSqK9dJZhttp://www.youtube.com/watch?v=7mKhMCLN7s8
Dafuq?0 -
OK, first of all, DATNAZTEE! :noway:
:laugh: i was just thinking about that looney tunes skit when i saw THIS guy's bicepcheck these out (they dont use a lot of equipment)
http://www.marksdailyapple.com/prison-workout/#axzz2CSqK9dJZhttp://www.youtube.com/watch?v=7mKhMCLN7s8
Now that's EXACTLY what I'm looking for at home! :flowerforyou: #LYMI0 -
Cheap book for exercising at home:
http://www.marklauren.com/index.html0 -
I can't speak to machines, as I've never used one. Heavy compound lifts will give you the best bang for your buck. Every heavy barbell lift has a dumbell variation. Since you have access to dumbells at work, and I assume a bench also(?), then you might consider an upper/lower split on those days, supplemented with bodyweight, band, and light dumbell work at home on the other days. If you are looking for a specific routine, you might try searching at bodybuilding.com. They have an assortment of routines in the database that may fit the bill.0
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a heavy kettlebell for home maybe?
small and cheap as you dont need fancy brand ones and can do large exercise ranges. lots of free youtube workouts on line. plus google body weight strength training, again no cost needed. Finally TRX look good but never tried it.0 -
Tried to walk away from this train wreck but couldn't stay away. I'm not sure what you want to hear. In the "small print" section of this novella you put a list of things we're not allowed to say that clearly indicates that you've read our responses to posts like yours so you already know what the advice is going to be. And if you've already decided you aren't willing to take that advice, no matter how successful it's been for everyone in the world, why bother crafting this elaborate wall of text? Just do what you're gonna do.
I mean, congrats on losing the 40lbs. I'm being sincere, as I've been where you've been and I know that doing what you did took lots of dedicated hard work. But if you want to move on to Phase 2, that's gonna require doing Phase 2 *kitten*. And listening to knowledgeable people giving you Phase 2 advice. If you don't wish to do what's required that's fine. Just don't expect the same results as the people that are willing to put the work in. Also, those people are busy. If you don't want to listen to their advice, don't ask them for it. They have other *kitten* to do.0 -
Tried to walk away from this train wreck but couldn't stay away. I'm not sure what you want to hear. In the "small print" section of this novella you put a list of things we're not allowed to say that clearly indicates that you've read our responses to posts like yours so you already know what the advice is going to be. And if you've already decided you aren't willing to take that advice, no matter how successful it's been for everyone in the world, why bother crafting this elaborate wall of text? Just do what you're gonna do.
I mean, congrats on losing the 40lbs. I'm being sincere, as I've been where you've been and I know that doing what you did took lots of dedicated hard work. But if you want to move on to Phase 2, that's gonna require doing Phase 2 *kitten*. And listening to knowledgeable people giving you Phase 2 advice. If you don't wish to do what's required that's fine. Just don't expect the same results as the people that are willing to put the work in. Also, those people are busy. If you don't want to listen to their advice, don't ask them for it. They have other *kitten* to do.
Dude, that awfully harsh. You could've merely walked away and went on to a post of your liking, but instead you took the time to post this non-helpful reply rather doing the 'other *kitten*' that you referred to. If you read the responses before your post, you'd see that I got very helpful advice that fits within my guidelines. Are you going to tell my that their advice is invalid? If so, prove it. If not, just walk away and shake your head. :grumble: </soapbox>0 -
I don't have time to ready your whole post, sorry!
Have you thought about body beast or P90X?0 -
it took my brain a few seconds too long to register that photo...i thought it was something pornographic.
i can't give you any advice that somebody else already has or already will so i just want to say congrats on your progress so far and good luck with lifting!0 -
I enjoyed the Power of 10 plan when I was using it. Very machine focused, so if you don't have access to barbells, this might be the one for you. I did it years ago, and remember getting good results quickly. The changes will be more cosmetic than lifting free weights, but it sounds like that is your main concern. The book has gotten pretty cheap, $10 on amazon.
http://www.amazon.com/Power-Once-Week-Revolution-Harperresource/dp/006000889X0 -
I definitely suggest some body weight exercises for your at home days.
Some of these require pull-up bars or rings, but you can just as easily do (most of) them on a door or tree branch.
http://jasonferruggia.com/top-20-bodyweight-exercises-for-building-muscle-strength/
Also, get creative! Make up your own circuits with various exercises so you can do something different every day!0 -
Dude, that awfully harsh. You could've merely walked away and went on to a post of your liking, but instead you took the time to post this non-helpful reply rather doing the 'other *kitten*' that you referred to. If you read the responses before your post, you'd see that I got very helpful advice that fits within my guidelines. Are you going to tell my that their advice is invalid? If so, prove it. If not, just walk away and shake your head. :grumble: </soapbox>
Dear OP,
What you don't seem to understand is a post like mine is what help looks like. Harsh? Maybe. The truth? Damn straight. You can do what you *want* to do or you can do what you *have* to do. Next time don't ask for Phase 2 advice is you refuse to commit to Phase 2 work.
Sincerely,
All of us here working on Phase 30 -
Sounds promising; I'll check my local library. Thanks.I enjoyed the Power of 10 plan when I was using it. Very machine focused, so if you don't have access to barbells, this might be the one for you. I did it years ago, and remember getting good results quickly. The changes will be more cosmetic than lifting free weights, but it sounds like that is your main concern. The book has gotten pretty cheap, $10 on amazon.
http://www.amazon.com/Power-Once-Week-Revolution-Harperresource/dp/006000889X0 -
OP what are your end goals or do you have any yet?
are your goals cosmetic or fitness related or a combination of both?
i personally dont think dav's advice was harsh, because it's very valid depending on what your larger goals are.0 -
heavy weights=big muscle0
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No, I find that it's the direct opposite. "Help" is what 90+% of the other replies look like. Your post looks like trolling.Dear OP,
What you don't seem to understand is a post like mine is what help looks like.
The only way that your post can be "THE truth" is if everybody else's advice is false. Haven't seen one shred of evidence on your part to dispel anything anybody else here has said. There's more than one way to skin a cat, right?Harsh? Maybe. The truth? Damn straight.
You still haven't provide a SINGLE piece of useful info, nor any specifics whatsoever. You haven't even defined what you consider Phase 2 or 3 work.You can do what you *want* to do or you can do what you *have* to do. Next time don't ask for Phase 2 advice is you refuse to commit to Phase 2 work.
I wish you much success in your future career in politics! You've seemed to have perfected the "non-answer" part and appear to be making great strides in the "Party of No" part. :flowerforyou:
Sincerely,
Those that have open minds...
<drop mike and walks away>0 -
@meshashesha20, what EXACTLY was his advice? Please help me with specific quotes because I still don't see it. Conversely, your reply was specific and relevant and I thanked you for it. Additionally, several other posted replies were helpful and I'm going through each one.i personally dont think dav's advice was harsh, because it's very valid depending on what your larger goals are.
I thought that I stated my goals were clearly, but I could be wrong. Let me try again.:OP what are your end goals or do you have any yet?
are your goals cosmetic or fitness related or a combination of both?
• It's more about fitness and less about aesthetics.
• I'm not looking to be bulky or cut-up 'six ways from Sunday'; I wouldn't object to the latter, but I'm not seeking it either.
• I want to recompose (increase LBM) to avoid being skinny fat and increase metabolism.
• I want to increase arm size but slim everywhere else.
Did I do better this time?
*edited to remove extra lines*0 -
@meshashesha20, what EXACTLY was his advice? Please help me with specific quotes because I still don't see it. Conversely, your reply was specific and relevant and I thanked you for it. Additionally, several other posted replies were helpful and I'm going through each one.i personally dont think dav's advice was harsh, because it's very valid depending on what your larger goals are.
I thought that I stated my goals were clearly, but I could be wrong. Let me try again.:OP what are your end goals or do you have any yet?
are your goals cosmetic or fitness related or a combination of both?
• It's more about fitness and less about aesthetics.
• I'm not looking to be bulky or cut-up 'six ways from Sunday'; I wouldn't object to the latter, but I'm not seeking it either.
• I want to recompose (increase LBM) to avoid being skinny fat and increase metabolism.
• I want to increase arm size but slim everywhere else.
Did I do better this time?
*edited to remove extra lines and fix quotes*0 -
Thank you! I appreciate that! :flowerforyou:i can't give you any advice that somebody else already has or already will so i just want to say congrats on your progress so far and good luck with lifting!0 -
Yeah, bad habit of mine but I don't like to leave out pertinent info. Interestingly enough, in person I'm usually very succinct in conversations.I don't have time to ready your whole post, sorry!
Haven't looked into body beast but have considered P90X. AAMOF, I created a separate post asking about 10 Minute Workout as a lead-in to P90X. Do you have any thoughts on that?Have you thought about body beast or P90X?0 -
I like this advice; thanks. Speaking on 'body weight', while treadmill shopping recently I saw a body vest that goes up to 40 lbs. I held the box to my chest and walked around to realize how much weight I'm no longer carrying around. Wow! Definitely puts things in perspective!I definitely suggest some body weight exercises for your at home days.
Some of these require pull-up bars or rings, but you can just as easily do (most of) them on a door or tree branch.
http://jasonferruggia.com/top-20-bodyweight-exercises-for-building-muscle-strength/
Also, get creative! Make up your own circuits with various exercises so you can do something different every day!0 -
Thanks! Between this and the kettles it sounds like something that'd work for me.0 -
Congratulations on your weight loss. I hope you have been keeping notes all this time.
Since your looking to "tone", slowly increase your calorie intake. I don't know your body type and I don't know your macros, so I won't tell you any numbers.
Regarding weightlifting, I would start off with starting strength or stronglifts 5x5. Focus on the foundations.
Congrats again.0 -
I wish I was trolling. Trolling is fun. But this is a waste of time. I'm hoping someone else will stop by your thread and they will get some value from it. 50% of your wall of text was telling people what there WEREN"T allowed to say. So where was I supposed to give you the specific advice?
Actually, I DID give you specific and relevant advice: ***If you want to ask for help, be ready and willing to listen to what people tell you.*** That's news you can use. What, were expecting sets and reps? Let's begin with the basics first, k?
Best of luck with your toning.0 -
it took my brain a few seconds too long to register that photo...i thought it was something pornographic.
i can't give you any advice that somebody else already has or already will so i just want to say congrats on your progress so far and good luck with lifting!
There is nothing attractive about that and I too thought it was a misshapen weiner. Ewwww.... Is that a bicep on your arm or are you happy to see me?0
http://www.youtube.com/watch?v=3MJUYCwy4-g
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