Fitness and Health

[Temojin]

I have read your routine. At the moment, you are in a low activity level with insufficient dietary supply.

I need you to increase your protein intake which is a must for everybody. Start eating eggs for a simple solution as I advise almost all people and if you can eat 4-6 eggs daily, it would be better for you and you have to trust me on that. The only thing that you need to keep in mind is to throw away the yokes after boiling them and eat only egg whites.

When you go for your routine walk, start taking your intensity at a next step each time you go. Within a week, start swinging your arms like they do in army parades while walking and keeping the intensity at the same level. That would be difficult for sure but there is no magic pill for fitness. You need to be honest to yourself and do it.

If you can afford it, eat fruits in the breakfast along with eggs. Take meat in your lunch along with fresh salad (salad should be as much as you can eat) and eggs again. Eat normal dinner with eggs a little after you take your dinner. Take a lot of water. If you do the same, you will start to feel that change within a month with a lot of energy and vigour.

[Temojin]

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[Temojin]

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[Temojin]

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[lofi_pk]

@temojin
AOA, i have been off training for a month going to start again from today. i am targeting for a cut, lean physique like bodybuilders.i have been doing training for round 8 months or so i am well acquainted with heavy weights. and have a reasonable weight lifting power.
im 23
arms 15.5
chest 37
waist 34
weight 80

please guide me a complete routine for each muscle.
ill start up with chest, it is where i lack, plz guide be this is my current routine

1.push ups , pull ups for warm up.
2.Barbell Bench Press (wide grip) 3 sets ( 1 set = 12 reps 40kg)(2nd 3rd=8rep each 60kg)
3.Incline Bench Press 3sets = 12 reps each 40kg
4.dumbell press flat 3 sets = 12 reps each 16Kg
5.incline dumble press 3 sets = 12 reps each 16Kg
heres a pic

ill post rest of my routine later.

[Temojin]

Typed the whole thing but got deleted
Ok here it is again.
Chest day 1

Dumbell press 2 warm up sets--- 5 work sets.....rep range (work sets)----11-9-7-5-3
Incline Dumbell press No warm up sets----5 work sets---- rep range the same
Dumbell flies---5 work sets----rep range---11-11-11-9-7

Chest day 2

Same exercises with barbell with the same rep range.
Switch dumbell flies with dumbell floor flies. It is basically the same movement while you are lying flat on floor with a slightly lesser weight. Keep the weights from touching the floor and lift from the bottom with a flying motion rather than pressing. The same goes with bench flies. Keep your wrists bent inward while going down.

Do all exercises with the maximum possible weights keeping a good form. Your wrists are strong so utilize them to the max because you can become strong. At the moment, you are not using heavier weight. Try to increase weights each time you visit gym.

[Temojin]

There should be a minimum of 3-day gap before you hit your chest again, more is even better. Remember, you need to build basic bulk and then only would you be able to chisel it down like bodybuilders. Diet is really important and I can't emphasize more upon its importance. Many experts say that it is 70% diet and 30% training. It varies from an individual to another but it is really important. Please read the previous pages for diet instructions. I have seen many guys on mild steroids not growing because of poor diet intake. If they spend the same amount of money on diet than those roids, they would grow faster and bigger. There is a short cut too and that is juice but I wouldn't advise that as here in Pakistan, many coaches manipulate blokes into it from the beginning, even before the kids have reached their natural potential. Have plenty of sleep along with water. Almost all the bodybuilders in Pakistan lack basic strength in their structures as they don't excel upon basic movements and start doing isolation movements ahead of time so they have better looking physiques which are nearly nonfunctional when it comes to a test so keep it in mind that you need to persistently work hard in order to gain it all.
In my view, your physique is good for being a boxer but again it is your choice

[Temojin]

//youtu.be/http://www.youtube.com/watch?v=871VTEF7qIY

The correctest way to perform dumbell flies. One needs to start contracting his pecs right from the bottom while lifting the dumbells in a flying roundish movement, so much so that before even the dumbells are anywhere near to touch, the pecs are fully contracted between delts and one can't move further. Here in local gyms, people tend only to move weights from point A to B without muscle contraction. If done correctly like shown in the clip, one would scream after some reps and upon completion of the set, a very good pump.

[lofi_pk]

thank you for your help
"your physique is good for being a boxer but again it is your choice " i'll take it as a compliment

i did the day one routine as you said but there is a bit confusion
as far as the work set goes should i vary the weights going higher with the lower rep range or should the weights be constant through out. today i did it with constant weights.

for the second chest routine. i should only be doing the barbell bench presses ( incline/decline) with ur defined rep range, or am i missing something.should there be a mid range grip or a wider one?

[lofi_pk]

next is tricep heres my previous routine
1. One Arm standing Dumbbell Extension 3 sets
2. Close Grip Barbell Press Behind Neck 3 sets
3. Close Grip Barbell Press lying 3 sets
4. bench dips 3sets
5. Cable Tricep Extension With Rope 3 sets

plz guide.

[shane123]

Hey, I'm 21 and interested in Parkour, i've tried out some basic stuff, but I'm not the fittest guy you'll ever meet ' I was just wondering which excersizes i can do that will help me get fitter for parkour most efficiently, i live in the countryside, so i've got access to miles of footpaths etc..

order custom term paper

[lofi_pk]

i still have many questions unanswered
where are you bro

[LianaLover]

Depersonalization.. Interesting..

[LianaLover]

when I was in college, I had a friend who not frequently but sometimes suffered from depersonalization.. he said when he was alone, he feels like if he is not real, like a certain body part is detached.. he was diagnosed with sleep deprivation and he changed his schedule and improved his sleep and in a matter of few days, he was alright..

Importance of sleep..

[Temojin]

@lofi, sorry mate, I am too entangled into some issues so couldn't reply. I will, however, try to get back to you tonight. I have stated two separate routines for each time you work your chest out. You need to increase weights in each set. I had given the rep range just to provide a simple count. Otherwise, rep counting is a waste of time.

@Shane, mate sprinting and a lots of it along with callisthenics. Try to increase your jump from a standing position both forward and backwards. Stretching should be the staple of your exercise regimen as free running puts a lot of stress on one's body and movements need extreme flexibility so the muscle can continuously keep working at explosive rates without being much fatigued.

@Liana, pardon me????

[LianaLover]

@Liana, pardon me????

What sir??

[lofi_pk]

bhai jan kidher hai ap

[Temojin]

Sorry mate, I was really busy in some errands and had to get my mother operated upon too.
Can you please tell me if you had followed the chest routine for the times you had your chest workout done and what were the results?

[Temojin]

Now this is what I call fitness and strength.

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//youtu.be/http://www.youtube.com/watch?v=HodV_IDCxWY&feature=related

[Bang]

A raw egg a day keeps the bloody doctors away.