Routines

[closed297]

Instead of hijacking threads lets go over our fitness regimes here..

Height: 176cm (5 foot 9)
Weight: 114.7 kg (251 pounds) Attempting to get this down to about 105kg but we will see how much fat i have to get rid of.
Chest: 138 cm (54 inch)
Waist: 102cm (40 inch)
Shoulders: 155+cm (60+ inch) (ran out of tailor tape only just though)
Quads Top: 69 cm (27 inch)
Calfs: 48cm (19 inch)
Biceps: 40 cm (16 inch) (struggled always)
Forearms: 33cm (13 inch)
Love handles: 109cm (43 inch) <-- this will be the target of this cut (though i'm fully aware you can't "target" fat areas)
neck: 42 cm (16.5 inch)
(any other measurement on request including photos if necessary)

Goals: Stage worthy body for bodybuilding or swim suit. (also pipe dream but powerlifting competitive)
And generally keeping fit and strong and maintaining that for as long as possible...

This would be ideal for my goals
This would be my ideal body

https://www.google.com/search?q=crai...SibRnszOExdFYM

At Least his aesthetics and muscle balance.
craig capurso

Regime: Currently due to covid i can only do functional type training in the house (push ups, sit ups, squats)
Regular regime: Strength training 5-6 times a week which consists of PUSH-PULL-LEGS one day rest.. repeat. (i find 8 reps to be a hybrid between strength and bb training)
PUSH
Mon- Bench press (barbell) 3-4 sets of 8 reps
Shoulder press (barbell) 3-4 sets of 8 reps
Tricep Pulldown (ropes) 3-4 sets of 8 reps
Bench press (dumbell) 3-4 sets of 8 reps
PULL
Tue- row (barbell) 3-4 sets of 8 reps
deadlift 3-4 sets of 8 reps
bicep curl (barbell) 3-4 sets of 8 reps
bicep curl (dumbell) 3-4 sets 8 reps
LEGS
Wed-squats 3-4 sets of 8 reps
leg press (machine) 3-4 sets of 8 reps
Thur- rest
Fri-Repeat
That is the core of my routine other exercises are added in but these are the non negotiables
Cardio- Competitive Tennis 3 times a week (usually 5 hours)
Diet- Extremely strict 1500 calorie intake + protein supplementation (shakes)
Increases and decreases with goals in mind for example if im looking to bulk i will stretch it out too 1800+
Cutting diet can go as low as 900
So we will call 1500 a maintenance diet for myself
Supplements- It's been a few years since my last cycles of testosterone.. i'm attempting the natural methods these days (unless my trt gets approved in which case it's really only getting my level to healthy anyhow)
Medicine- Diaformin..(1800+ calories has its toll)

I'd love to hear other peoples rigimes and things they do to keep fit and healthy and maintain a nice figure

Or their diet and exercise methods

Might also add from the age of 18-26 i was a bricklayer as a primary job (which was great for keeping the fat at bay)
Also attribute a lot of my gains from these years..
Since i stopped working it's been a far more difficult to keep the fat at bay and requires a far more strict approach to fitness.

[incogneeetoe]

I use a bicycle instead of car to get to work, daily.
I do yoga daily.
And 5G tea daily.

Plan to get back into circuit training as soon as the rain clears (day 54 of rain in the ROK)

[closed297]

I do yoga daily.

I wish i had that level of dedication..

I find it extremely difficult..

[Thick_Unit]

ride my bike 12 miles everyday.(except if it's smokey outside from a fire)
yesterday i did 14 miles

dropped 30 pounds
currently steady 188 pounds...
goal is about 180 or so..

highest weight in my 20's was 250-255 pounds, size 44..

I wear a size 32( prefer to wear a 34 for the extra crotch room though and i don't want to spend more money on new stuff anyways...)
size L shirt.


with your lack of Cardio daily work outs, that is what will hold you back from losing any weight...


at lest 4 miles minimum walk
you can start at a 1 mile then work you way up to 4 miles

https://www.youtube.com/watch?v=WbytoVspd88&t

[Dangler]

I try to walk 1.5 to 2 mi a day; usually I drive to a local mall for that. Then there is the housework and yardwork. I pay for the lawnmowing, a treat I started doing after I passed age 70.

[closed297]

i wear size 36 at 250 pounds.. (Australia may be different)

with your lack of Cardio daily work outs, that is what will hold you back from losing any weight...

Infact its because i have deficient testosterone.. (The reason FAT loss is difficult)

Also clearly stated multiple times in multiple threads im not interested in losing weight.. only fat..

If i wanted to lose weight cardio would be my second choice..

If i wanted to lose weight like you did i would just starve myself or do meth (joke the meth part not the starving). (And most likely do it quicker than you even with test deficiency)

As both methods alleviate as much muscle mass

Unfortunately for me i want to be healthy and look good.. for alsong as possible...

I haven't been going to the gym for 14 years.. studying personal training.. successfully transforming 100's of people's lives with the best methods.. so i can ride my bike for 4 hours a day to alleviate ALL the work i've put in..

(And trust me if it did benefit me i would have no issue doing it motivation wise)

In Fact it's common knowledge anything over an hour of cardio a day is a waste of your time and that's not even factoring in my goals which is muscle retention..

Some studies even suggest 30 minutes 4-5 days a week is ample..

But as i said in other threads you do what makes YOU happy...

I'm happy to hear what works for you (even if its grossly contradicting to ANYONE with slight knowledge or education around fitness, sports, nutrition or just common knowledge) However i highly doubt i will ever take any advice on my personal goals from anybody who won't even do the common courtesy of a simple google search AS A MINIMUM before they speak.

I'm glad YOUR happy with the methods you use..I'd be happier if you acknowledged science and even medical professionals refute your claims...

Let's not even get started on Strength coaches, Sports coaches, Bodybuilders, Athletes or personal trainers as NONE would endorse your methods or find them viable for long term success.

If you LIKE cardio that's great..

But sweating weight out is not the optimal choice for me or most people (but hey let's not let science get in the way of a good thing)

I would also like to mention i have lost over 50 pounds since february (with photos) with no cardio (covid has restricted my tennis)..And MAINTAINED IT <----Most importantly. WITHOUT cardio OR extreme dieting..(It's almost like the books you read to become a personal trainer work?)

You may wonder how i would let myself get to 300+ pounds..

The medication i'm on for my antipsychotics are renowned for weight gain (olanzapine) which i started in 2019 before that i was 210 pounds.. that coupled with gym restriction led to massive weight gain add the fact i have low testosterone there is your cocktail..

I won't lie bad dieting was also crucial to my weight gain but the antipsychotics did not help with my motivation to reverse the effects sooner.

[madyogi]

Okay, currently I'm on calorie restriction to lose weight. Diet looks like this:

Sunday : Fast
Monday : 1,000 calories (protein load)
Tuesday : 1,250 calories (low carb/keto)
Wednesday : 1,500 calories (low carb/keto)
Thursday : Fast
Friday : 1,500 calories (low carb/keto)
Saturday : Cheat (call it 3,500 calories)

That's an average of about 1,200 calories a day. When I hit 185 lbs, that'll stop, and I'll get back to my normal eating habits. I don't typically count calories, but my meals are generally grain-free with generous protein and veg. I normally do one 36-hour fast per week and one cheat day where anything goes. Otherwise, I'd say it's pretty much paleo : plenty of protein, plenty of veg, plenty of good fats (avocado, coconut oil, etc). I lost 25 pounds about 18 months ago, and with this diet, along with exercise have kept that off since. Now I'm in a push to lose 15 more, and I see no reason I won't keep that off with similar habits.

Now to exercise. I tend to follow a waving intensity protocol as introduced to me by Scott Sonnon. This focuses on creating workouts based on metabolic demand as opposed to breaking them up by muscle group, for example. At the moment, I'm doing roughly this:

Sun : No Intensity Recovery
Mon : Low Intensity (Yoga)
Tue : Med Intensity (Hypertrophy, right now I'm approximating StrongLifts 5x5 at home with bodyweight and dumbbells)
Wed : Low Intensity (Yoga)
Thur : Med Intensity (Either the same as Tuesday or I might mix it up with a TRX workout, still aimed at hypertrophy)
Fri : High Intensity (Interval training at 90% usually with my 15 lb Onnit Steel Mace involved)
Sat : Lengthy trail run/Yardwork (takes about 2.5 hours to mow, weed eat, etc around my place)

I love to run trails so I'll typically squeeze in two shorter runs during the week (20 mins or so), depending on time, then the weekend run is usually closer to an hour.

I'm currently ~188 lbs and 6'0". I generally wear 32-34" pants, but I took my measurements before the weight loss challenge :

hips : 38.25"
belly/love handles : 38.75"
waist : 38.25"
chest : 42.5"
shoulders : 50.25"
neck : 15.5"

I'll measure again when that's over on August 24th. It's funny how pant sizes here in the states generally don't reflect your actual hip measurements.

[closed297]

How do you find the yoga affects your core strength?

I've heard it does wonders (in fact it's rumoured arnie himself was into yoga)

It's something i've thought about often.. but to be honest find it SO difficult.

How much time is required for a decent routine that will show positive effects?

[madyogi]

So, this is a can-o-worms. Back when I got my personal trainer cert, I was already a certified yoga teacher, and I continue to know more about that subject than the personal training, even though I don't actively maintain either certification anymore.

The short answers:

How do you find the yoga affects your core strength?

I've heard it does wonders (in fact it's rumoured arnie himself was into yoga)

Yes, yoga posture practice can do wonders for your core strength. But like every other modality in physical culture, yoga can be done poorly to little effect and even in such a way that does harm.

It's something i've thought about often.. but to be honest find it SO difficult.

Is it difficult physically, like you find it difficult to hold certain poses because of mobility/flexibility limitations? If so, what routines/poses are you trying to do? Were you attending classes at some point, or trying some videos?

How much time is required for a decent routine that will show positive effects?

This is a really broad question, but generally speaking 15-20 mins 5 days a week is better than 1 hour twice a week, especially at first. My sessions are generally 30-45 minutes, and they are specific to what I need on those specific days.

Those are the short answers, but if you're really interested in adding some posture practice to your routine, I'd be happy to discuss further.

[closed297]

Is it difficult physically, like you find it difficult to hold certain poses because of mobility/flexibility limitations?

I find the type of pain harder to push through than any other workout.. And i'm not that soft with most other workouts..

Were you attending classes at some point, or trying some videos?

Classes

If so, what routines/poses are you trying to do?

Also no idea..

Those are the short answers, but if you're really interested in adding some posture practice to your routine, I'd be happy to discuss further.

I would attempt a routine if you made one for me.