Fitness Advice needed

[Initial_R90]

Hello all, Today I decided I'm going to embark on a new path in my life, I want to get into shape. Appon returning from the Navy I've gainied a decent amount of weight and its time to lose it. My question is there any fitness guru's on here that can lead me in the right direction. I relize this may be an odd topic for a Nissan forum but you guys are all that i got as far of the lines of forums.

Thank you in advance

[Pieceofsand]

Give us your goal. Lose weight? Gain muscle? Both?

Get your measurement, your age, weight, height.

From that you build your exercise and diet plans around your schedule.

Lose weight good diet with good cardio will usually do the trick. The purpose of cardio is to elevate your heart rate and keep it (in the purple zone) there for at least 20 minutes

Anyone else feel free to add on whatever I've had missed.
Modified by Pieceofsand at 7:43 PM 1/11/2010

[S13_love]

Intense cardio, drinking water, and eating healthy basically.

There's people on here such as shift_z, marlin, and a few others who for some reason I can't think of their name right now who definitely know a thing or two about this stuff who give really good advice and go a lot more in depth than what I just said. Lol.

[SHIFT_Z]

It actually has been brought up several times. There was a good thread that I participated in a while back about proteins... Look it up, there was some good info in there.

Edit: I'll look for it.

[S13_love]

Edit:

Here's another thread which could help ya out.

zerothread?id=423715

-and-

this one has some good info too.

zer...age=2
Modified by S13_love at 7:56 PM 1/11/2010

[SHIFT_Z]

It actually has been brought up several times. There was a good thread that I participated in a while back about proteins... Look it up, there was some good info in there.

[SHIFT_Z]

Heres a few on supplements in which I think talk about routines also...

zer...39260

zer...50577

[Initial_R90]

Give us your goal. Lose weight? Gain muscle? Both?

Get your measurement, your age, weight, height.

From that you build your exercise and diet plans around your schedule.

Lose weight good diet with good cardio will usually do the trick. The purpose of cardio is to elevate your heart rate and keep it (in the purple zone) there for at least 20 minutes

Anyone else feel free to add on whatever I've had missed.

Modified by Pieceofsand at 7:43 PM 1/11/2010

20 years old5'10 1/2237I'm trying to cut weight and then build muscle my friend just got done his first p90x cycle and he lost 50lbs with diet and suplments so he inspired me. I'm trying to reach 185ish i have a big frame so I'm thinking that would be a good weight .

Also i just ordered these

Animal PakAnimal OmegaBSN Lean Dessert ProteinMSI Black PowderAnimal FlexBSN Atro-Phex

i dont plan to use these till i quit smoking and start running more

main thing I'm trying to figure out is a workout rotuine and some sort of diet

[Sushibandito]

My 2 cents...

Just as a precursor but I know everyone knows this: Muscle weighs more than fat but also burns more calories than fat. So you should probably do a combined cardio & weight lifting work-out, you might not drop weight in terms of lbs as quickly, but the weight will redistribute itself and you will burn more fat than just doing plain jogging, etc.

Smoking (so I have heard) is generally an appetite suppressant, I am not sure if it is because of some chemical component in the cigarettes or because when you are smoking, you can't eat.

So be prepared to notice a possible change/upward spike in your eating habits after quitting, but props on actually kicking the habit. As a side benefit to anyone else on here who smokes, quite a few studies have found a increase in ED (you know what I mean) among smokers, but they have also found the same thing among people on the heavy side too.

If you are going for muscle mass (and I found this through experience) stay away from creatine. I don't believe its physically addictive, and the results are crazy compared to just regular weight-lifting. I started getting comments like "Hulk" but it disappears immediately once I stopped using it as its almost entirely water-weight. Lot of health complications, I would post the Wiki link but apparently it changes the name.

And you don't want to be taking in much more than 60-70 grams of protein a day for your height and (ideal) body weight, even if you are working out. If you in some crazy 4-5 hours at the gym program, that would be the only need to be taking in more than that. Stay away from red meat as a protein source due to the fat content, chicken (and if you can handle it) tofu are both good natural sources. Also, make sure your protein is a mix of sources (ie animal, whey/milk, soy), straight soy protein in excess of 70 or 80 grams a day has been shown to cause an increase in estrogen production in males, and has even caused breast development.
Modified by Sushibandito at 9:37 PM 1/11/2010

[rc1honda]

Sush has some good ideas. Except with the creatine. Ive had really good experience with creatine. Yeah theres water weight but you get a lot stronger to. I never really shrunk after creatine.

But there are a lot ideas out there. One thing i can tell you honestly is free weights/ cardio is the only way to gain muscle. Push up and pull ups and isometrics work too. But free weights is the best option. Machines are masturbatlon for the most part unless you wanna focus one part only.

Calorie intake is key to. Eat clean food. Oats, baked chicken, veggies and clean carbs. Take your calorie intkae down to 1500-1800 a day. Cardio 3 times a week at 20 minutes, free weights 4 days a week maybe 2 body parts a day (DO NOT OVERTRAIN). Get at least 80 grams of prtotien a day.

If you can get this sorted out i bet you would lose 20lbs of fat on 3 months.

I more of a bulking power lifter, but i can tell once you start to replace fat with muscle the fat will just start to fall off. Your body will just eat through it. If your think your getting too skinny then just up the calorie intake. I try to take 3,500 to 4,000 calories a day and it's hard to do. But after i eat all that everyday i still have only gained 10lbs in 2 months.

Plus your only 20 years old and your testosterone levels are still sky high. It's the perfect time to gain muscle fast.

And i just saw your looking for a routine. here is site i found and it had helped me more then anything. A lot of people preach sets of 10. But that never worked for me. I found this site and it was a night and day difference. It free and doesn;t give out your info and no spam.

http://www.ast-ss.com/maxot.php

[Sushibandito]

Looking back, it wasn't so much the creatine that I didn't like as the NO Xplode stuff my brother and I were using. Always a weird side-effect, hot flashes, getting dizzy after a set, and feeling way too energetic afterwards, which was due to either the caffeine content on the nitric oxide.

Clean food is definitely important. At your age (I am 26 now) I had horrid eating habits, lot of milk products, cheese, red meat, Jack in the Box, nothing organic, mostly processed and pre-packaged. Somehow I have been lucky, and have been at 6'2" and 190 lbs since I was 16, but lot of added benefits to a clean diet, like clear skin or not getting sick as often. I rarely eat fast food, have steak less than 4 times a year, maybe a burger here and there. It doesn't mean you have to have a boring diet, it just changes. Staple meals of mine would be chicken stir-fry, almost anything Indian, spinach salads, home-made tacos, etc.

My nutrition professor in college was a great influence, and probably the only reason I changed my eating habits. If there is a local community college, you could probably audit a class for dirt cheap and learn a lot. My professor would spend about 1-2 hours shopping at the grocery store, just reading nutritional labels. Once you start paying attention to what is in the food, its easier to think about whether you want it in your body.
Modified by Sushibandito at 10:06 PM 1/11/2010

[Urabus GodofTraction]

I'm not a huge fan of P90X. I've never seen good results from it, and it was all the rage on base for awhile.

That said, if it's working for your friend, good for him.

My main advice would be to box up those supplements until you've solidly established a routine and a diet. It's mostly snake oil anyway.

[nissangirl74]

My main advice would be to box up those supplements until you've solidly established a routine and a diet. It's mostly snake oil anyway.

^ This. So much can be accomplished by just changing your diet, exercise, and cleaning all the junk out of your system. After you do this, then worry about supplements. They won't work if you don't do the other stuff first anyway.

[Initial_R90]

well i just went shopping and got alot of good stuff (spent 100$)got

turkey burgerschicken breastpre packages plain cold cut turkey50/50 spinich/ romane saladfresh broccolismall red potatoesvidalia onionshoney wheat breadbuncha sobe watersbuncha light and fit dannon yogurtscouple lean cuisine meals for workliquid egg white'sspecial k cereal

banana'spomegranate fruit

on a side not i think this is the most info i have ever gotten on nico even vs car threads

thank you everyone

[Sushibandito]

Awesome choices.

Spinach & dark green lettuce are king, iceberg is basically worthless nutritionally. Whatever bread you get, start checking the fiber content before you buy it. You will feel full faster, and fiber bonds to fat molecules, along with a lot of other toxins. Spelt or sprouted grain bread is good for 5-6 grams per serving, and the stuff I have had was pretty good, but I was raised on homemade bread so I am used to it tasting a little "odd".

Switching out cereal more often for oatmeal helped me too, assuming you buy the right stuff. The instant variety doesn't have much going for it, plus its expensive, I usually buy the Quaker brand, 40oz for about $4-$5, which is good for at least 20 breakfasts, and way more filling that cereal, and way better than the low-fat/sugar fiber added crap. But its still oatmeal, which is for the large part pretty boring, even if you jazz it up with blueberries or brown sugar.

Best of luck, hope its a quick and lasting change.

[MinisterofDOOM]

I'm skinny and could eat pure lard all day and never gain weight, but I still like (good) veggie burgers. Healthy food you actually WANT to eat FTW!

[TrustME]

This is great information. I'm planning of losing weight and getting in shape for Football this coming August.

I just wanted to thank everyone as well for posting such helping information. And Initial, goodluck with your weightloss goals.

[Murdered_T]

Due to previous threads, I will tell you what I do to drop weight before fights. I originally started @ 200 and I fight 2 155 now.

6am, wake up, jump rope for 30min.630 Turn on stove with pan, jump in shower.645, either hard boiled two eggs, or fry them, and maybe 1 chicken sausage.9am, 2 cups of cashews. 1130. biggest meal, chicken breast and salad, or some other cooked greens. 1 cup and chicken ONLY.NOON, Jump rope for 30 min again to get rid of after meal sleepy's.2 pm 2 servings of fruit.5 pm salad, feel free to add lunch meat chopped up if I want. 530-10pm, MMA training.10 pm, PLAIN SUGAR FREE YOGURT.

I have completely eliminated Bread, Grains, pasta, processed sugar. Basically everything that will give your body energy, because fat is stored energy, if you take away your energy intake your body will have to start taking it from its reserves. Which is your fat. I DO use cretine, but right not you need not to worry about it, get used to doing activity first, so your body will incorporate more motor nerves and motor units, within a couple weeks you will feel stronger, but not look it, when that happens then it is ok to supplement, be careful though, when you supplement anything your body will rely on that instead of making it itself, and If you do not keeo with the dosing, you will feel tired and out of shape.

AGAIN, THIS IS JUST WHAT I DO. I am not implying this is the greatest god of everything, but it has dropped me good and without fatigue.

[rc1honda]

Yeah sush that NOX stuff is no good. I use pure Creatine monohydrate.

Natures best CO. makes pure creatine that works awesome. Doesnt get you bloated and when you stop you will lose 2 or 3 punds of bodyweight but your still have the strength.

And MurderT what league do you fight for? A freind of mine fights the 155lbs class and is looking for matches. You caould problaby kick his a** though lol. Thats a crazy regime, how do keep your energy for the fight?

[DrifterXRPS13]

nice diet there tommy boy.

I recently started trying to get in shape as well so i've elminated anything prepackaged...everything i have in my kitchen is now made to order..it has to be cooked or eat it raw.

I'm not as crazy as tome in that i want to lose 50 pounds unless i lose 50 pounds of fat and put on 50 pounds of muscle, lol.

I've also been drinking nothing but water for about two weeks now and these two things alone without even working out have started to make my pants shrink...i keep having to pull them up or tighten my belt...plus the bloating went away and i can actually start to feel my abs again which is a great feeling.

I'm just trying to get into the routine of eating right first then after about 3 weeks (they say it takes 21 days or so to have your body used to a change that will stick) to become habit and then i'm gonna start lifting again. my body responds real well to weight training so that's why i'm putting it off as well.

oh and quaker oats is def a good buy, tastes like crap but then again often the stuff that does taste bad is good for you and the stuff that tastes good is bad for you.

good luck.

[Looneybomber]

Get a swastika tattoo on your forehead and move to the projects. While constantly running for your life, you'll shed tons of weight.

[Murdered_T]

Yeah sush that NOX stuff is no good. I use pure Creatine monohydrate.

Natures best CO. makes pure creatine that works awesome. Doesnt get you bloated and when you stop you will lose 2 or 3 punds of bodyweight but your still have the strength.

And MurderT what league do you fight for? A freind of mine fights the 155lbs class and is looking for matches. You caould problaby kick his a** though lol. Thats a crazy regime, how do keep your energy for the fight?

Legend Cagefighting, and Modern Gladiators.

[SHIFT_Z]

^lol

Yeah lots of win in this thread. Carbs are hard to ignore... and if you're a breadlover like myself, they're hard to cut back. HOWEVER- 'good' carbs are better for you than no carbs at all.

Good carbs are such that aren't over-processes, bleached, white flour crap. Think multi-grain or whole grains only... oats... whole wheat pastas... carbs from vegis and fruits... etc.

[Initial_R90]

Get a swastika tattoo on your forehead and move to the projects. While constantly running for your life, you'll shed tons of weight.

lol....

so I'm not start doing some kinda workout untill next week but...

today I'm off to a good start 2 slices of toast and egg whites and a sobe water

also ordered some gangster pt gear

http://www.navygear.com/store/...-Navy

http://www.navygear.com/store/...-Navy

[Initial_R90]

nice diet there tommy boy.

I recently started trying to get in shape as well so i've elminated anything prepackaged...everything i have in my kitchen is now made to order..it has to be cooked or eat it raw.

I'm not as crazy as tome in that i want to lose 50 pounds unless i lose 50 pounds of fat and put on 50 pounds of muscle, lol.

I've also been drinking nothing but water for about two weeks now and these two things alone without even working out have started to make my pants shrink...i keep having to pull them up or tighten my belt...plus the bloating went away and i can actually start to feel my abs again which is a great feeling.

I'm just trying to get into the routine of eating right first then after about 3 weeks (they say it takes 21 days or so to have your body used to a change that will stick) to become habit and then i'm gonna start lifting again. my body responds real well to weight training so that's why i'm putting it off as well.

oh and quaker oats is def a good buy, tastes like crap but then again often the stuff that does taste bad is good for you and the stuff that tastes good is bad for you.

good luck.

seems to be a good idea to let my body get used to not haveing such a high intake

[RobPaulson]

from someone who has done the rollercoaster.

-highschool junior i was 220lbs, pudgy as all hell no muscle-highschool senior year, 150lbs, crazy cardio and running regiment-first 2 years of college, 180lbs, spent 2hrs a day in the gym, packed on alot of muscle (i ate any/everything, my age/metabolism at the time allowed it, i was in GREAT shape)-last years of college i was about 160, trail ran and did alot of pushups/pullups-did 2 months of p90 with creatine, put on ALOT of muscle mass-now, 195lbs, bit out of shape (smoke too much ugh), and trying to get back around 160-170

from this experience, what i have to say to you, START SLOW. (this is something i am JUST learning now) DO NOT overtrain, or even set any 'weight' goals for yourself yet. just work on making diet/exersize an every day activity that FEELS GOOD (at first, it doesnt feel good, you feel like crap, cause your realizing how out of shape you are lol)

fitness is a lifetime commitment, work on getting comfortable making it such. once you are comfortable with that, then you can start giong crazy with supps and routines.

its more of a head game for me now than anything else... there is no spoon.

[Initial_R90]

from someone who has done the rollercoaster.

-highschool junior i was 220lbs, pudgy as all hell no muscle-highschool senior year, 150lbs, crazy cardio and running regiment-first 2 years of college, 180lbs, spent 2hrs a day in the gym, packed on alot of muscle (i ate any/everything, my age/metabolism at the time allowed it, i was in GREAT shape)-last years of college i was about 160, trail ran and did alot of pushups/pullups-did 2 months of p90 with creatine, put on ALOT of muscle mass-now, 195lbs, bit out of shape (smoke too much ugh), and trying to get back around 160-170

from this experience, what i have to say to you, START SLOW. (this is something i am JUST learning now) DO NOT overtrain, or even set any 'weight' goals for yourself yet. just work on making diet/exersize an every day activity that FEELS GOOD (at first, it doesnt feel good, you feel like crap, cause your realizing how out of shape you are lol)

fitness is a lifetime commitment, work on getting comfortable making it such. once you are comfortable with that, then you can start giong crazy with supps and routines.

its more of a head game for me now than anything else... there is no spoon.

you said you did 2 month of p90 how was it, I am downloading the torret as we speak (44gigs) is there anything else besides the dvd's thats worth having ?

[Pieceofsand]

I just bought a bottle of protein mix with creatine in it. I hope it isn't as bad as murder t is saying. Now I'm a little worried lol. We'll see how my body reacts.

[Initial_R90]

I just bought a bottle of protein mix with creatine in it. I hope it isn't as bad as murder t is saying. Now I'm a little worried lol. We'll see how my body reacts.

you should be ok from what I'm hearing just drink alot of water..

everything is going good for me so far have started working out yet but on the diet end 2 days have been going well cut my cal intake in half