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Exercise, Fitness, Gym advice please....

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Postby bceagles04 » Thu Oct 06, 2005 10:48 pm

well ya, 3 minutes, 30 seconds for each exircise, their are about 8 plus rest time is about 45...tomorrow, I will go with A and some cardio (running w/the dog!) That should be real good actually!

I want to make a goal for Christmas, what kind of goals can I make for this type of program? I am not maxing out so I cant say I want to bench X pounds by Christmas, so what should be a good goal?
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Postby RugbyD » Thu Oct 06, 2005 11:19 pm

bceagles04 wrote:well ya, 3 minutes, 30 seconds for each exircise, their are about 8 plus rest time is about 45...tomorrow, I will go with A and some cardio (running w/the dog!) That should be real good actually!

I want to make a goal for Christmas, what kind of goals can I make for this type of program? I am not maxing out so I cant say I want to bench X pounds by Christmas, so what should be a good goal?


It's difficult to say without know more about you, and knowing how correct you are executing everything, what your diet is, how many times per week you exercise, etc. Since you'll losing fat and gaining muscle its tough to set a number goal. Maybe body fat %. Once you get to a lower, stable amount of body fat, then you can start setting weight goals.

try to get body fat measured, along with weight, chest, waist, legs, calfs, foreaorms, upper arms. bust your ass thru the end of the year and retake the measurements. This will give you some frame of reference at least and we can build more specific goals from there.

A very good basic goal is: chest-waist=8+ (inches)
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Postby Phatferd » Thu Oct 06, 2005 11:41 pm

Rugby are you a trainer or just an avid fitness person? You have great advice.
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Postby RugbyD » Thu Oct 06, 2005 11:55 pm

Phatferd wrote:Rugby are you a trainer or just an avid fitness person? You have great advice.


played lots of different sports and did lots of different workouts for lots of different reasons and learned a ton along the way.
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Postby Phatferd » Fri Oct 07, 2005 12:27 am

What's better Soy Protien or Whey? I am thinking of getting protien powder because I think it would be beneficial after a workout.

BTW, about how much protien is in meat? I ate probably 8oz of Salmon tonight after my workout with egg noodles and corn. The night before I had Tacos (soft) with no cheese, but with beans. These meals are the main source of my protien for the day and I don't think I am getting it from this.
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Postby RugbyD » Fri Oct 07, 2005 12:38 am

Phatferd wrote:What's better Soy Protien or Whey? I am thinking of getting protien powder because I think it would be beneficial after a workout.

BTW, about how much protien is in meat? I ate probably 8oz of Salmon tonight after my workout with egg noodles and corn. The night before I had Tacos (soft) with no cheese, but with beans. These meals are the main source of my protien for the day and I don't think I am getting it from this.


both are good, but i think whey/animal based is best for muscle development (read something somewhere a while back), but feel free to mix in both over the course of a day/week. also, spread out your protien intake ovcer the course of the day. at least 1g per 1 lb of body weight.

i'm not sure offhand, but an easy thing to do is check the labels on things like cans of tuna or packages of sliced meat. If you're interested in protien shakes, I've personally preferred EAS Myoplex shakes. 42g per package of powder. yogurt and cottage cheese are easy to get in midday. kefir is good too. Kashi's GoLean or GoLean Crunch cereal is good too. Hardboil a bunch of eggs once a week to eat over the following 7 days.
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Postby bceagles04 » Fri Oct 07, 2005 6:59 am

I woke up this morning and noticed as I held my left arm at a 90 angle and squeezed it, i have pain on the outside of my elbow around the point of it...i think it may just be stiffness...but i want to make sure its not...if you know anything I would be grateful
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Postby RugbyD » Fri Oct 07, 2005 10:08 am

bceagles04 wrote:I woke up this morning and noticed as I held my left arm at a 90 angle and squeezed it, i have pain on the outside of my elbow around the point of it...i think it may just be stiffness...but i want to make sure its not...if you know anything I would be grateful


kind of hard to diagnose through text, but try to distiguish between pain and soreness. i have a little bone chip floating around in my elbow that hurts when it gets to the outside point. i just move it out of the way. could just be you body reacting to big changes in what you do. push through soreness, but not pain.
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Postby bceagles04 » Fri Oct 07, 2005 2:46 pm

i think it is soremess...it is not like normal soreness, it hurts a bit more...but nothing like real sharp pain...i think i will push through it
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Postby bceagles04 » Mon Oct 10, 2005 4:13 pm

the pain went away the next day...just some soreness...i like the workout though! Thanks man! I need to get some higher weight though...i am going 3x12 pretty east with 10lbs
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