my fitness routine

[mikecentola]

So I started working out and lifting on a regular basis again, as I'm trying to lose weight and get healthier. I thought I'd share my routine and see what you guys think of it. I'm sure there are some things I can add or change to it.

First off, I try to go every other day, and sometimes I'll do just cardio on the off days....

A typical workout for me looks like this:

45mins of racquetball
Bicep Exercises (curls: dumbells and preacher w/ bar)
Chest Exercises (Flat bench and incline on smith machine, decline with dumbells)
Shoulders (shrugs for traps, and inverse flys for delts)
Abs (declined situps, and ab machine)
Legs (leg extensions and curls)
Back (Lat pull downs, and sometimes lawnmowers)


For supplements, I'm taking the following:
Pre workout:
Dymatize Xpand ( Xpand Fruit Punch by Dymatize Enterprises - VitaminShoppe.com)

Post workout:
2 servings of 24g whey protein shake (48g total) (Whey Tech Pro 24 Banana by BodyTech - VitaminShoppe.com)
1 serving of BCAA complex (Bcaa Powder by BodyTech - VitaminShoppe.com)

I'm also taking my regular "performance" multi-vitamin, twice on workout days.


So far I've increased greatly on size and strength, but I'm still struggling to get my weight down. We started the south beach diet (no carbs at first, to limited carbs). I started up around 230-232, and I've hit 217 as a low, but my weight seems to fluctuate between 219 and 226 depending on if it is a workout day or not.

What are your thoughts on this? What else do you guys do for working out, or for supplements?

[dmoffitt]

I'm just getting back into going to the gym, thanks for posting mike, it's good to see what others are doing.

I'm very low-tech, don't take anything, and have just been doing between 45-75 mins of cardio each time I'm there. I try and burn 6-700 calories give or take...

I've read/heard/thought that I should probably start doing weights again to build more core muscles to help burn fat / raise my metabolism, its just hard since other than a few leg routines when I was on the Ski Team in HS I never really had any "formal" training, and I honestly feel a bit intimidated, its like your first track day or something, where you don't wanan fuck it up, look like a n00b, etc....

PS we should play racquetball some time, I used to be quite decent when I played w/ my dad and a few HS friends 10 years ago.

[xceebeex]

If you are looking to cut weight, it may take you a while with taking that much protein. I think you will have to work out quite regularly for a few months before you start to lean out the extra fat. The supplements you are taking are really ones for bulking up. I would concentrate on leaning down a bit first.

I have been going to the gym regularly too (except for the past two weeks because of vacations) and I am just trying to lean out some. I was up to about 190 for a while and now I am fluctuating between 180-185ish so I have lost much weight which is good for me because I just want to be pretty lean. I go every other day and then play basketball in a very competitive league for an hour once a week.

I have heard that Lean Xtreme is VERY good for leaning out assuming you eat properly along with taking the supplement. Your diet is just as important, if not more important than any supplemets or exercises you do.

[GranMassaX]

if trimming down is your current goal then keep the weights light and the reps high. Dont do anything where you will need a spotter and if you can't do more than 6 reps then it's too heavy. Cardio, cardio, cardio.....

[mikecentola]

I know it's somewhat counter-intuative, but I'm really working on bulking up on muscle and strength because that will increase my lean body mass, thereby increasing the amount of calories that I burn per day without working out.

The protein I'm taking is only 110 calories per serving and protein isn't stored in the body as fat like carbs and sugars are, so I'm no too worried about the shake every other day.

I don't do enough cardio, but I find it real boring on a treadmill or bike haha

[GranMassaX]

I absolutely hate cardio. Worst thing ever. I always find myself looking down at the time every 30 seconds or so.... terrible.

[dmoffitt]

Originally Posted by mikecentola

I don't do enough cardio, but I find it real boring on a treadmill or bike haha

See, that's what I freaking LOVE about Midtown, they have a Sharp Aquos LCD at each cardio machine and I just throw on FoodTV or Discovery or whatever and go to town. Hell I've gone and watched entire 3-hour hockey games and not thought about the fact that I was working out (until I nearly fell over getting off)

... probably helps that I don't have Cable @ home cuz I never watch TV

[Sleepr56]

I was doing boxing fitness at my local gym for over 4 months before I lost track of myself and pretty much lost all workout and diet.

The boxing class was taught by an ex golden glove guy, and ex marine, so it was intense. Every class I left thinking my hands were bleeding and I was going to die. Lost a ton of weight and bulked up my arms, would highly recommend it.

I need to get back in the swing of things.....

[xceebeex]

Originally Posted by mikecentola

The protein I'm taking is only 110 calories per serving and protein isn't stored in the body as fat like carbs and sugars are, so I'm no too worried about the shake every other day.

Excess protein does in fact turn to fat. If you do not work out enough to burn the calories from the protein it will definitely turn to fat. Cardio is very important. I start out every workout with 15 minutes on the elliptical machine.

There is nothing wrong with your workout routine, all I was saying is that you shouldn't expect to lose much weight for quite a while if you are trying to bulk up first to create lean mass.

[mikecentola]

Originally Posted by xceebeex

Excess protein does in fact turn to fat. If you do not work out enough to burn the calories from the protein it will definitely turn to fat. Cardio is very important. I start out every workout with 15 minutes on the elliptical machine.

There is nothing wrong with your workout routine, all I was saying is that you shouldn't expect to lose much weight for quite a while if you are trying to bulk up first to create lean mass.

Excess protein does turn to fat in most cases. Protein is broken down to peptides and then amino acids, which are used by the body. Excess amino acids are converted to glucose (sugars) whereby excess glucose is stored as fat in the body. People on low or no carb diets, such as myself, do not get any carbohydrates, which are broken down to simple sugars and glucose, therefore most of the glucose is just replacing the glucose to which the body does not have. This is why the southbeach diet is very effective for people who can stick to it.

However, generally speaking calories in / calories out is a good guideline I think my BMR is ~2800 per day, so as I said, my reason for lifting is to try to increase my BMR, and burn more calories while eating the same amount I do.

Ideally, I'd like to be at ~195lbs.

[xceebeex]

Originally Posted by mikecentola

Excess protein does turn to fat in most cases. Protein is broken down to peptides and then amino acids, which are used by the body. Excess amino acids are converted to glucose (sugars) whereby excess glucose is stored as fat in the body. People on low or no carb diets, such as myself, do not get any carbohydrates, which are broken down to simple sugars and glucose, therefore most of the glucose is just replacing the glucose to which the body does not have. This is why the southbeach diet is very effective for people who can stick to it.

However, generally speaking calories in / calories out is a good guideline I think my BMR is ~2800 per day, so as I said, my reason for lifting is to try to increase my BMR, and burn more calories while eating the same amount I do.

Ideally, I'd like to be at ~195lbs.

Yup, I understand all of that, but they way you mentioned it made it seem like protein was a magic nutrient that doesn't get stored as fat. To put it very simply, to lose weight calories in should be less than calories out.

[mikecentola]

Right exactly.... so to increase calories in, my options are to do more cardio each day, or keep trying to increase my lean muscle mass....

or I'll just keep playing wii fit HAHA

[GranMassaX]

guy at work honestly thinks the wii fit is a good replacement for going to the gym

[usmc2801]

find an indoor pool...

the most weight I lost in boot camp was during swim week...obviously your not going to be doing the same stuff as I did, but swimming is the only real full body cardio workout.

[mikecentola]

The gym we joined (Penfield Fitness and Racquetball Club) has an indoor pool and I do like to use that for cardio, but it usually depends on how much time I want to spend at the gym haha

[Eatyellowsnow]

I'm down from 265 to 193, all I do is count my calories and on days I am active keep them around 2000-2200 and days I'm inactive around 1600-1800, eat whole grains rather than refined carbs and make the calories count rather than empty calories such as lots of sugars and such. Also I pretty much only drink water and skim milk with oatmeal and cereals. As for workout I really dont go to the gym at all because it bores me and its nothing I could stick with for an extended period of time. So instead I got a night pass to jiminy peak and ski 3 nights a week and then ski once on the weekends. If its a warmer time of the year I go mountain biking 3-5 times a week. I started my diet back in late may and it took a bit of time to notice things/ refine my diet to be a little healthier/ meet my energy needs without feeling hungry but I'm def noticing it now.
My goal is to get to 165 or close to it.

Before:

Now:

[mikecentola]

how tall are you?

[Eatyellowsnow]

5'9" With big skier legs.

[Captain Moai]

WOW. That's an amazing transformation and nearly exactly what i'm looking to do. Same weight difference too. I too have recently purchased a gym membership and it's hard to get into the swing of things. Always seem to find an excuse to NOT go, which is horrible.
It's going to be cardio, cardio, cardio with some weights to break up the monotony. I already have a ton of muscle mass. I just need to lean out a bunch. Glad to see other people are thinking about doing this stuff too. I'm kinda feeling motivated!

[JiM P 2001]

I'm not even going to read the other replies. I dont have time...

First, pick a group of muscles to work on for that day.
M-Chest
T-Arms
W-Legs
Th-Back
F-Shoulders

You can do abs every other day or 2 if you want. Dont work them if they are still sore.

A key to weight loss is to eat smaller and more consistantly. Breakfast, Lunch, Dinner, and in between the three.

Eating something small first thing in the morning, doing cardio for an hour, and then eating breakfast after, will boost your metabolisim for the first half of the day.

It is best to work out in the morning and afternoon rather than at night because it will keep your metabolism going longer. If you dont do anything in the middle of the day, it slows down. If you work out at night, it slows down when you go to sleep.

Thats all I feel like typing right now, I'm gonna go eat 4 pounds of hot wings and drink a 12-pack (not kidding)

[Eatyellowsnow]

Originally Posted by JiM P 2001

I'm not even going to read the other replies. I dont have time...

First, pick a group of muscles to work on for that day.
M-Chest
T-Arms
W-Legs
Th-Back
F-Shoulders

You can do abs every other day or 2 if you want. Dont work them if they are still sore.

A key to weight loss is to eat smaller and more consistantly. Breakfast, Lunch, Dinner, and in between the three.

Eating something small first thing in the morning, doing cardio for an hour, and then eating breakfast after, will boost your metabolisim for the first half of the day.

It is best to work out in the morning and afternoon rather than at night because it will keep your metabolism going longer. If you dont do anything in the middle of the day, it slows down. If you work out at night, it slows down when you go to sleep.

Thats all I feel like typing right now, I'm gonna go eat 4 pounds of hot wings and drink a 12-pack (not kidding)

True, that is the ideal way to get things done. I just don't have time to workout in the am or during the day so I just make do by doing my exercising at night, sure its not the most efficient way of doing things but its working.

Also Not eating right before bed is a big thing, I like to try and not eat anything after the 2-3 hrs before I plan to go to sleep

[mikecentola]

Originally Posted by JiM P 2001

I'm not even going to read the other replies. I dont have time...

First, pick a group of muscles to work on for that day.
M-Chest
T-Arms
W-Legs
Th-Back
F-Shoulders

You can do abs every other day or 2 if you want. Dont work them if they are still sore.

I do pretty much all of those each time I work out, and I work out every other day. I'm going to try and add in swimming on the off days.

Originally Posted by JiM P 2001

A key to weight loss is to eat smaller and more consistantly. Breakfast, Lunch, Dinner, and in between the three.

Eating something small first thing in the morning, doing cardio for an hour, and then eating breakfast after, will boost your metabolisim for the first half of the day.

It is best to work out in the morning and afternoon rather than at night because it will keep your metabolism going longer. If you dont do anything in the middle of the day, it slows down. If you work out at night, it slows down when you go to sleep.

Thats all I feel like typing right now, I'm gonna go eat 4 pounds of hot wings and drink a 12-pack (not kidding)

I usually work out at night because that is the only time I can make it also. If you go by the calories in and calories out method, then working out at night or morning still burns calories. Lifting burns calories for days because of the muscle repair.

I think the basic concepts are quite obvious and most people tailor them to their needs and desires for how to get in shape.

My goal is to be on the bowflex commercial

[GranMassaX]

Originally Posted by JiM P 2001

M-Chest
T-Arms
W-Legs
Th-Back
F-Shoulders

mine:

M - chest
T - back
W - shoulder
T - arms
F - legs

I seem to miss a lot of fridays though. Either too tired or better plans surface.... oh well

I have put on over 30 pounds in 3 years

[xceebeex]

Originally Posted by GranMassaX

I have put on over 30 pounds in 3 years

You would be surprised how fast you can put on some quick pounds when you start out on a small frame. When I first started working here (before I was married) I was 6'2 and weighed about 150ish. I started going to the gym just every other day, took creatine and protein and after about 4-5 months I put on 25 pounds. I am not saying it was all muscle, but it was a lot of lean mass because everyone noticed a huge difference.

Then I kinda hit a plateau for a while so I got fed up and stopped going for quite some time. Then I put on more weight and got up to 190 (unfortunately not lean mass) so I decided going back to the gym again so here I am trying to lean out that weight and it is going fairly well, but it takes time.

[GranMassaX]

Originally Posted by xceebeex

You would be surprised how fast you can put on some quick pounds when you start out on a small frame. When I first started working here (before I was married) I was 6'2 and weighed about 150ish.

yup, def slowed down a little this past year. I'm 6' and was 146 when I started at the gym.... eek.