www.bodybuilding.com is the best site to give you proper nutrition and fitness regime

www.bodybuilding.com is the best site to give you proper nutrition and fitness regime

That depends entirely on what specific area of the site you are referring to as some of it is crap and some of it is quite good.

Yeah, love/hate relationship with that site. Scooby's Workshop is good to. Motivation isn't a problem, it's finding a diet and exercise program and being able to stick to it and handling what to do when I get knocked off track.

I find scooby is far too tin-foil hat. I would only recommend the calorie calculator and not the rest of the site.

Keep it simple is my main advice,

How many days can you get to the gym? How many days do you see your trainer and what do you do with them?

Also, you don't need a 'diet' - just track your food and hit your calorie and macro targets while eating 'normally'.

You say you want to gain muscle. You will need to eat at a surplus to do that.

Diet: http://www.myfitnesspal.com/topics/show/819925-the-basics-don-t-complicate-it

Exercise:
Lifting: a solid beginner's full body compounding lifting routine (e.g. Starting Strength or StrongLifts 5x5). 3x/week
Cardio: anything you like up to 3x/week

LOL @ tin foil hat RE: Scooby's site. He's cool but it is a bit unusual.

I can go 7 days if I wanted which is too much I know. I was thinking more 4-5 with 1-2 days as cardio days.

Goals? This is what I wrote down to start the year;

"To have a Lean Body Mass of 161 lbs, a body weight of 175 lbs and a body fat percentage of 8% by 2014. To run in at least 2 5K's with each one having a better time than the race before while finishing in the top 10% of my age group for each race. To play ice hockey again at least one time per week."

As far as the trainer goes, not working with one now but when I did it was some TRX stuff, plyometics, bodyweight exercises and some Crossfit tossed in. As well as some dumbbell and kettlebell works outs. Oh, and some "300 workouts" too.

Where are you at with the BF% and weight?

Based on tape measurements, my BF% is 17% and I weight 167.

Thanks.

I would stick to the basics. Keep a reasonable deficit and do 3 x a week full body workout like Stronglifts 5 x 5. You may have to adapt/modify a bit when the weights start getting heavy to accommodate the running. There was a discussion of that recently - will link when I find the thread.

What about when work and life sidetracks me? How and when do I pick it back up again?

well, i don't know what kind of sidetracks you are talking about, but i know i've had some pretty big ones in my recent months. and i've learned that it's all about momentum.

once you start making it a habit to go to the gym, you start to pick up momentum. going to the gym or going for a run takes less of an effort. it has become habit and it's something that you need to do.

i personally use google calanders to plan everything, including work outs. it's probably the second tab i open after checking my email. it's nice to see my work outs planned for the next few weeks, but it also gives me the freedom to move a day if i need to.

work outs don't always have to be 3+ hours at the gym. my work out today was under 50 minutes. i warmed up, did a few sets of barbell squats, cooled down, stretched, and went home. i worked a night shift last night, and have another one today (at work now, actually). they all can't be "go big or go home" work outs.

life happens. adapt and overcome.

Thanks for the info!

I don't really want to be known as a runner, I just do it for the physical challenge. I found when I was younger, running really helped build my quads.

Thing about Stronglifts and I have his spreadsheet, I found that I did the 1st routine really quickly, like I wasn't doing enough?

What about when work and life sidetracks me? How and when do I pick it back up again?

You first sessions will go quickly as you require less rest in between them. As you progress, they will get harder and therefore longer.

Thanks for the response. So seriously, the first session of Stronglifts was maybe 20 minutes long which made me think I was doing something wrong so I stopped. It was too easy. So I am looking at 3 day a week Full Body now. This way if I get sidetracked and miss 1 (or 2 or 3) workouts in a row, I can pick back up and I didn't miss much. Make sense?

Totally.

Thanks for the response. So seriously, the first session of Stronglifts was maybe 20 minutes long which made me think I was doing something wrong so I stopped. It was too easy.

No - you did it right. The first few weeks of SL go by really quick, as you're working out with just the empty bar and no warm-ups. It really is just a precursor for things to come - to mostly ensure two things: 1) you get in the routine; 2) you get your form down before the "real" work begins.


eta: You only work with the empty bar the first time. Even for the first handful or so of workouts with added weight, there really isn't much point in warming up for each exercise. 2x5x45, then follow up with 5x5x55? Nah.

Unlocked at OPs request