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Health & Fitness
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Old 03-26-2013, 01:56 PM   #1
chris10492
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Chris's Progress thread!

Hey everyone I've been lurking in the fitness section for about 5 month or so.

My names Chris I'm 20 years old 220 lbs and I'm 5'11".

Last year I bought Insanity and I lost 20 lbs in about 2 month and weighed 200lbs, then I went on vacation to Dominican Republic..that's when it went downhill for me lol after I came back I didn't exercise until just a couple month back. I gained all my weight back.

Now fast forward till a couple weeks back, I weighed 213 and I have a really good diet. But it doesn't make sense to me why I am gaining weight, I keep telling myself its muscle hahaha. Can you guys give me tips on my workout routine? What should I add? remove? Avoid?

I don't take anything as far as protein shakes,pills,etc. Only thing I do is sometimes ill buy a protein bar. I'll add pictures later today as I'm working until 7:00pm. I might even snap some in the bathroom before I head to the gym.

My gym routine.

Monday: Chest triceps traps and abs

-Start off either in the sauna or bike for 10 minutes
-Bench press
-Inclined bench press
-pech flys
-ips
-Cable rope overhead tricept extensions
-close grip ez bar press
-push ups off dumbbells
-barbell shrugs
-dumbbell raises at 90 degree angle
-abs(i forgot the name)
-ball crunches
-end with sauna for 15 minutes

Tuesday: Back Lats Biceps and abs

-Startoff Sauna or bike 5 minutes
-Middle back shrug
-alternating renegade row
-bent over two dumbbell row
-bent over barbell row
chin ups
lat pulldowns
close grip lat pulldown
wide grip lat pulldowns
Barbell curl
Preacher Curls
Close grip ez bar
Curls(using machines)
Decline crunch
ball crunches
scizzor kicks
Sauna

Wednesday Shoulder Forearm legs abs

Start Sauna/bike
Arnold Dumbbell press
Seated Barbell shoulder press
Bent over dumbbell rear delt raises
Dumbbell raises
Cable wrist curl
Seated wrist curl
Bicycling
Dumbbell lunges
Kettle Pistal Squat
Leg machines
Scizzor kicks
leg raises
ball crunches
decline crunches
Sauna

Thursday Same as monday

Friday Same as tuesday

I Need Help! :lol:



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Last edited by chris10492; 03-26-2013 at 03:20 PM.
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Old 03-26-2013, 02:00 PM   #2
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5'11'' 220. Failing to see the problem here....
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Old 03-26-2013, 02:47 PM   #3
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Mark Rippetoe on p90x/insanity:

These programs are not training, they are exercise. Random activity produces results only for about 6 weeks. You may have noticed this. Correctly designed barbell training programs take advantage of the fact that barbells can be incrementally loaded and gradually made heavier, thus forcing the body to gradually become stronger at a rate that can be supported by each individual. If you only use your own bodyweight for the resistance, it severely limits your ability to tailor the resistance to meet your current level of adaptation, and to gradually increase that adaptation so as to improve your strength in a predictable, directable way.
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Old 03-26-2013, 02:49 PM   #4
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5'11'' 220. Failing to see the problem here....
prob not solid
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Old 03-26-2013, 03:06 PM   #5
chris10492
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Well I'm not trying to sound like a dbag but my arms have definition(Id like to think) and they are i think 17" around(ill double check) but I have a lot of fat in my stomach,my friends at the gym are telling me to cut so I can see all my muscle but I don't know how/what to eat.

And I add more stuff to my routine at the gym everyday too.

How do i upload pictures from my phone?

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Old 03-26-2013, 03:21 PM   #6
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Well I'm not trying to sound like a dbag but my arms are pretty solid(Id like to think) and they are like 17" around but I have a lot of fat in my stomach Lol,my friends at the gym are telling me to cut so I can see all my muscle but I don't know how/what to eat.

And I add more stuff to my reutine at the gym everyday too.

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that doesnt sound douchey dont worry

Eat meat, eggs, veggies, some fruit, nuts, potatoes, rice, olive oil, coconut oil. No sugar, no veggie oils, and no breads or pastas if you can.
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Old 03-26-2013, 04:08 PM   #7
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My advice to you is to do only compound movements for the first 2-3 months. Don't worry about abs and arms. Stick to front and back squats, deadlifts, lunges, incline DB press, BB bench press, rear and mid delts, and should presses.

Your focus should be on diet. Check the sticky thread by dabears, he has some good info there.
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Old 03-26-2013, 05:10 PM   #8
chris10492
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Originally Posted by DylloS View Post
that doesnt sound douchey dont worry

Eat meat, eggs, veggies, some fruit, nuts, potatoes, rice, olive oil, coconut oil. No sugar, no veggie oils, and no breads or pastas if you can.
I eat a lot of meat,fruits,nuts,rice. I do however avoid sugars.(stopped drinking soda,juice, and any other drinks with sugar) I stick to water for just about anything. I don't like veggies. But I have to learn to like em though.





Quote:
Originally Posted by z00 View Post
My advice to you is to do only compound movements for the first 2-3 months. Don't worry about abs and arms. Stick to front and back squats, deadlifts, lunges, incline DB press, BB bench press, rear and mid delts, and should presses.


Your focus should be on diet. Check the sticky thread by dabears, he has some good info there.
I unfortunately have lower back pain, that's why I avoid deadlifts. I have Osgood schlatters disease for squats are a no go for me.
Kinda sucks I can't do those
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Old 03-26-2013, 05:18 PM   #9
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Deadlifts (with strict form) would only strengthen your lower back, helping to reduce the pain.

Isn't that more a temporary setback to the knee ligament more than a "disease"? Isn't treatment a month or two at most?
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Old 03-26-2013, 05:46 PM   #10
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If you're doing all of these other moves I don't see why you cannot do deadlifts with a good form and moderate weights.

If you need to lose weight and get strong isolated exercises are not a good start.
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Old 03-26-2013, 06:23 PM   #11
chris10492
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Quote:
Originally Posted by dabears View Post
Deadlifts (with strict form) would only strengthen your lower back, helping to reduce the pain.

Isn't that more a temporary setback to the knee ligament more than a "disease"? Isn't treatment a month or two at most?



it'll really strengthen it? I have to learn how to do it the right way then, but yea that's what I thought as well but I played catcher in baseball up until my senior year and I've always had trouble, so I'm not sure if sqats will help or just give me more trouble. I've never done either so I'm not quite sure honestly.


Quote:
Originally Posted by z00 View Post
If you're doing all of these other moves I don't see why you cannot do deadlifts with a good form and moderate weights.

If you need to lose weight and get strong isolated exercises are not a good start.
I'll give it a try, but yea I'm trying to loose weight and get strong. But what do you mean by isolated exercises? I'm a noob when it comes to this

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Old 03-27-2013, 10:04 AM   #12
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How do I add pictures from my phone?
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Old 03-27-2013, 10:13 AM   #13
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Quote:
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How do I add pictures from my phone?
are you using the app? if so touch "advanced options"
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Old 03-27-2013, 10:18 AM   #14
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Thanks solly!

I took the pictures in the locker room at work, my friend caught me flexing so I made him take a picture of my back
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Old 03-27-2013, 10:27 AM   #15
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Quote:
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Thanks solly!

I took the pictures in the locker room at work, my friend caught me flexing so I made him take a picture of my back
You seem to have a good base. Probably much better than some skinny kid looking to get big. Clean up your diet, lift heavy, do cardio, and just be patient and consistent. We're all here to help and many of us can talk about this crap for days.

Routines can vary and you can ask all of us here what to do and we'd all tell you something different. Just make sure it's heavy and you feel like you did something good.

Whatever muscle your working I'd lead with the big lift

Legs-squats
back deadlifts
chest-bench
shoulders- standing over head press

I know you said you have a week back but try to work up to it. Watch a lot of videos and get the form down. It will come with time.
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Old 03-27-2013, 11:04 AM   #16
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how many days a week are you willing to lift?

I think you would do well on Latne Nortons PHAT routine

which is:
Day 1: Upper Body Power
Day 2: Lower Body Power
Day 3: Rest
Day 4: Back and Shoulders Hypertrophy
Day 5: Lower Body Hypertrophy
Day 6: Chest and Arms Hypertrophy
Day 7: Rest

Last edited by kushy; 03-27-2013 at 11:05 AM.
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Old 03-27-2013, 11:47 AM   #17
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I think OP needs to cut first, he's around 25-26% bodyfat from what I can tell from pics. He can still get stronger on a proper routine if he eats at a calorie / protein intake that I posted under "cutting" in my guide.
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Old 03-27-2013, 11:56 AM   #18
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I think OP needs to cut first, he's around 25-26% bodyfat from what I can tell from pics. He can still get stronger on a proper routine if he eats at a calorie / protein intake that I posted under "cutting" in my guide.
With any training routine diet should always be looked at and adjusted according to what your goals are. I think PHAT is a good routine, that being said.
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Old 03-27-2013, 12:10 PM   #19
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I think OP needs to cut first, he's around 25-26% bodyfat from what I can tell from pics. He can still get stronger on a proper routine if he eats at a calorie / protein intake that I posted under "cutting" in my guide.
IMO the only difference between a cut and a bulk is calories. No reason he shouldn't lift heavy and hard while still keeping cals low. I think you agree with this.

Quote:
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With any training routine diet should always be looked at and adjusted according to what your goals are. I think PHAT is a good routine, that being said.
agreed
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Old 03-27-2013, 12:41 PM   #20
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With any training routine diet should always be looked at and adjusted according to what your goals are. I think PHAT is a good routine, that being said.
Quote:
Originally Posted by DylloS View Post
IMO the only difference between a cut and a bulk is calories. No reason he shouldn't lift heavy and hard while still keeping cals low. I think you agree with this.
100% agree. which leads me to this comment by OP...

Quote:
Originally Posted by Chris

I weighed 213 and I have a really good diet.

most think this, post up your meals in detail over next couple days so you can learn the difference.

But it doesn't make sense to me why I am gaining weight, I keep telling myself its muscle hahaha.

a newbie lifter in the first year can expect to add 10-15 lbs of muscle total. Considering you have some experience weightlifting...I think you know what the weight gain is mostly made up of lol

Can you guys give me tips on my workout routine? What should I add? remove? Avoid?

body composition is roughly 70% diet, 30% workout. You need to focus your effort on your diet to see the changes you want. Working out is easy.
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