He shouldn't do Crossfit as someone that is new to lifting and learn all the incorrect forms for everything.
Your cookie cutter diet sucks too.
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- Thread starter Mike
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He shouldn't do Crossfit as someone that is new to lifting and learn all the incorrect forms for everything.
Your cookie cutter diet sucks too.
I disagree. If you've read the book, which I'm assuming you have, Rippetoe suggests to always eat at a surplus while doing starting strength. I know that I wouldn't want to squat three times per week and be eating at a caloric deficit. Extra fat doesn't mean you've got extra energy in the gym.
Good job you fat bastard, keep it up. You've got a really good approach too, keep it simple and don't stress about it. I think whether you're 200lbs+ overweight or even just 10lbs overweight you should approach it that way. Too many people think exercise/losing weight has to be this extremely intense process where you almost fucking kill yourself on a treadmill. Just do things that burn/remove calories, it's that simple really.
Yea, I should have been more clear about that. I guess I misspoke (mistyped)
I am more just focused on the idea of just focusing on the basic compound lifts, less is more approach and not really about his diet recommendations. (GOMAD, etc)
Even as an obese beginner, he will be able to progress for a while on a deficit. He will get to a point where he will stop making progress due to the lack of extra calories for recovery, but based on his stats I don't really see that happening for a few months (6 or more)
Then, just focus on maintaining the weight on the bar while continuing to cut, then when at the desired bodyfat level, up calories to a slight surplus, and start adding weight to the bar again.
But then again, explaining the above and going into details probably isn't the best thing right if I were in OPs position - it just becomes mental masturbation.
Not saying this to put you down, but to keep you motivated when results slow down. Chances are that 15 pounds you lost is water weight. You'll easily gain that back if you start eating more or not working out.
As for a workout plan, I suggest you do one of two things:
1. Get a trainer who knows what they're doing. As a marketer your time is valuable so you should be doing things as efficiently as possible. A trainer can take all the thinking out of it for you, get you the results you need, and then you can concentrate on making money.
However, if you prefer to do things yourself, then you need to
2. Start researching. Learn exactly what you need to be doing and eating to get the results you want. I suggest you leave WickedFire and go to BodyBuilding forums to get the best advice from people that do this everyday.
Currently I'm in college and put on 20 pounds of muscle in the past 7 months. What's worked for me is first having friends who know what they're doing (this could be replaced by a trainer); and also by working efficiently. High intensity training coupled with a good diet. Now that I'm cutting fat I also do cardio a few times a week. I'll hit the gym and listen to an audio book as a bike or watch March Madness while everyone's at home getting fat.
With that said, listen to this while you're working out:
https://thepiratebay.se/torrent/6174343/The_4-Hour_Body_by_Timothy_Ferris_[Audiobook] (4 Hour Body by Tim Ferris)
Maybe you'll learn something.
Here's the amazon link if you'd rather buy: [ame=http://www.amazon.com/The-4-Hour-Body-Incredible-Superhuman/dp/030746363X/ref=sr_1_1?ie=UTF8&qid=1364914354&sr=8-1&keywords=4+hour+body]The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman: Timothy Ferriss: 9780307463630: Amazon.com: Books[/ame]
Most of the advice above is good.
I believe the most important factor is your motivation.
As long you are doing something that pushes your body and isn't unhealthy (like improperly lifts), you will achieve you goal(s).
Finding ways to keep your self motivated and excited for your next work out is crucial. If you keep up the excitement and motivation for achieving your goals regardless of what they are, you will make great progress.
I believe motivation even trumps your dieting because the motivation is what will push you to keep your diet.
I just started working out recently again by joining La Boxing and learning Muay Thai & MMA 2 days a week and workout 2 days.
My motivation is currently is driven by the scale, the mirror, and the enjoyment of my classes. I'm trying to gain weight so my motivations will be different but similar.
I know other ways to motivate are strength increases, goal driven (size/weight), continuous progress (increasing reps/decreasing times), the way you feel, your environment (the gym or outside), preparing for swim suit season, trying to get laid, not quitting. Lot of other quality of superficial reasons that do the trick.
tl;dr - focus on what motivates you to be excited to work out regardless of the workout.
I believe the most important factor is your motivation.
As long you are doing something that pushes your body and isn't unhealthy (like improperly lifts), you will achieve you goal(s).
Finding ways to keep your self motivated and excited for your next work out is crucial. If you keep up the excitement and motivation for achieving your goals regardless of what they are, you will make great progress.
I believe motivation even trumps your dieting because the motivation is what will push you to keep your diet.
I just started working out recently again by joining La Boxing and learning Muay Thai & MMA 2 days a week and workout 2 days.
My motivation is currently is driven by the scale, the mirror, and the enjoyment of my classes. I'm trying to gain weight so my motivations will be different but similar.
I know other ways to motivate are strength increases, goal driven (size/weight), continuous progress (increasing reps/decreasing times), the way you feel, your environment (the gym or outside), preparing for swim suit season, trying to get laid, not quitting. Lot of other quality of superficial reasons that do the trick.
tl;dr - focus on what motivates you to be excited to work out regardless of the workout.
FYI 15 pounds in 10 days is going to mostly be water weight. Do not be discouraged when your LBs dropped/week slows down. Since you are dieting and lifting the scale will lie to you (+muscle, - fat). I would recommend getting a a tape measure and track the girth of your arms, thighs, waist, neck, chest. Keeping a journal of your current measurements and your target goals is a good way to keep motivated.
Also if you want to track calories, I recommend myfitnesspal.com (awesome app.)
Also if you want to track calories, I recommend myfitnesspal.com (awesome app.)
LMFAOOOOO: [ame=http://www.youtube.com/watch?v=37zabrY7UDA]Caught Mom Watching Porn.... - YouTube[/ame]
A)
Squat 5×5
Bench Press 5×5
Barbell Rows 5×5
Olympic Barbell Curls Overload
200 pushups rotate through: Military, Diamond, Regular, Wide
5km walk
B)
Squat 5×5
Overhead Press 5×5
Deadlift 1×5
Olympic Barbell Curls Overload
2km Row
5km walk
For the week rotate ABA then the next week BAB for Wednesday, Friday and Sunday. Ab ripper x on Mondays and after whatever workout falls on friday. Adding 5lbs every workout to all 5x5 exercises and 10lbs to deadlift every time I do it.
My stats:
Height 5ft 10 inches
Weight: 180
Squat: 245-275lbs for 25 with no spotter and 315lbs with a spotter
Benchpress: 180lbs for 25
Rows: 180lbs for 25
Overheadpress: 125lbs for 25
Deadlift: 315lbs
My advice to you would be to do Stronglifts then Starting strength then move to a split program for summer. also...
I better not catch you touching a goddamn machine.
Start a progression program with free weights. Your supporting muscles will help stabilize the weight and you will grow. Stick to machines and you will find that while you do get big you have very little functional strength. Also you will find that you need one of those weight lifting belts much much sooner if you use machines.
Squat 5×5
Bench Press 5×5
Barbell Rows 5×5
Olympic Barbell Curls Overload
200 pushups rotate through: Military, Diamond, Regular, Wide
5km walk
B)
Squat 5×5
Overhead Press 5×5
Deadlift 1×5
Olympic Barbell Curls Overload
2km Row
5km walk
For the week rotate ABA then the next week BAB for Wednesday, Friday and Sunday. Ab ripper x on Mondays and after whatever workout falls on friday. Adding 5lbs every workout to all 5x5 exercises and 10lbs to deadlift every time I do it.
My stats:
Height 5ft 10 inches
Weight: 180
Squat: 245-275lbs for 25 with no spotter and 315lbs with a spotter
Benchpress: 180lbs for 25
Rows: 180lbs for 25
Overheadpress: 125lbs for 25
Deadlift: 315lbs
My advice to you would be to do Stronglifts then Starting strength then move to a split program for summer. also...
I better not catch you touching a goddamn machine.
Start a progression program with free weights. Your supporting muscles will help stabilize the weight and you will grow. Stick to machines and you will find that while you do get big you have very little functional strength. Also you will find that you need one of those weight lifting belts much much sooner if you use machines.
You guys are hardcore man geez.
Mike, do these
[ame=http://www.youtube.com/watch?v=hX9z7uUBJOY]How To: Burpee - YouTube[/ame]
Mike, do these
[ame=http://www.youtube.com/watch?v=hX9z7uUBJOY]How To: Burpee - YouTube[/ame]
LOL i wasnt gonna comment.. But Only weak ass mothafuckas say you shouldnt do crossfit and youre new to lifting.. Thats like saying A noob shouldnt come to wickedfire in the very beginning.
Yes, it will be tough in the beginning. But i've seen so many noob's do crossfit and are new to lifting, thats why i said do CF one week, then your own program the next. and vary between the two.
If he cannot do the exercises in CF, dont worry OP will, everything takes time.. thats part of life..
The so called cookie cutter diet works.. what works even better, especially for diabetics is a vegetarian/vegan diet.. added you need the proteins and multi-vitamins.. but you can eat as much as you want, and workout hard and tough..
And yes.. do a LOT of jogging with weight training. or SOME type of cardio Go on the bike, swim.. do something for an hour before you workout. thats what I do.
That starting strength is a VERY good plan to do OP. I like that.
HIIT training is the goal.
Most importanly, It's a better goal to get Strong, not skinny.. With strength and working out and eating right.. You'll look waaaaay better than the skinny look.. and you'll have the best of both worlds.
Crossfit is dangerous.
The kinesiology pro's I've talked to said it's no bueno the amount of stress you put on your joints. They have seen a lot more injuries from CF than traditional training.
This thread is full of a bunch of newbs. Damn.
Keep it simple man. Eat right, do work.
Eat right: If you can start with a basic food and create the end product in your kitchen, it's okay to eat. If it's something that needs "processing" and "modification" other than cut and cook, kick it. Never really a reason to go anywhere in the grocery store other than the perimeter. All the shit in the middle that's canned, bagged is pretty worthless. Besides, do you enjoy paying for the wrappers?
Do work: Sweat. For some, this is weights, for some, cardio. Do a mixture, and have some fun. 4-5 days on, alternating body, rest the others. Throw in some basketball, soccer, biking, or whatever suits your fancy, too. If you don't keep it interesting, you're fucked in no time of wicked boredom.
That's truly it.
Keep it simple man. Eat right, do work.
Eat right: If you can start with a basic food and create the end product in your kitchen, it's okay to eat. If it's something that needs "processing" and "modification" other than cut and cook, kick it. Never really a reason to go anywhere in the grocery store other than the perimeter. All the shit in the middle that's canned, bagged is pretty worthless. Besides, do you enjoy paying for the wrappers?
Do work: Sweat. For some, this is weights, for some, cardio. Do a mixture, and have some fun. 4-5 days on, alternating body, rest the others. Throw in some basketball, soccer, biking, or whatever suits your fancy, too. If you don't keep it interesting, you're fucked in no time of wicked boredom.
That's truly it.
This. And crossfit is about efficiency or how to get from point A to point B in the quickest and most efficient way possible. Naturally, you learn bad form this way. Kipping pull ups, rocking curls, etc. Not something you want to expose yourself to in the infancy of lifting.
Get one of these:
http://www.concept2.com/indoor-rowers/model-d
Made in the USA and used by Olympians.
http://www.concept2.com/indoor-rowers/model-d
Made in the USA and used by Olympians.
I think you missed the part where he's 5'8" 380+ lbs. Yeah, I think the "skinny" look would be quite an improvement.