How I lost my butt and gutt in a mere 6 months*pics*

[boltpride 10+ year member]

Sodas and french fries are usually a good place to start //content.invisioncic.com/y282845/emoticons/smile.gif.1ebc41e1811405b213edfc4622c41e27.gif

haha i drink like 6 sodas a day. //content.invisioncic.com/y282845/emoticons/crap.gif.7f4dd41e3e9b23fbd170a1ee6f65cecc.gif

 

[docutech 10+ year member]

Sodas and french fries are usually a good place to start //content.invisioncic.com/y282845/emoticons/smile.gif.1ebc41e1811405b213edfc4622c41e27.gif

MMM... i miss the fries. Not so much the soda but anything deep fried. It just makes my mouth water

 

[docutech 10+ year member]

hey docutech.do you think could put me some type of workout routine together..thing i can do at the house.

My suggestion to you would be to visit http://www.exrx.net and get familiar with the different exercises you can do with free weights. Since you already have a bench, a bar and weights, and dumbells you are pretty much set. "Compound" lifts like deadlift, squats, rows, stiff leg deadlifts, etc will pound multiple muscle groups and get your metabolism going. Incorporate at least 2 big compound lifts into your routine. Then, add 2 or 3 isolation movements such as shrugs, leg curls/extensions (if your bench has the leg attachment) or calf raises. For upper body you can do curls, hammer curls, bench press, lateral shoulder raises, skull crushers or close grip bench press. Alternate upper/lower body with each exercise OR you can put together a full body workout consisting of ~10 movements (remember to have at least 2 big compound lifts here) and perform the full body routine 3 times per week. EXRX will give you a lot of variations if you look here: http://www.exrx.net/Lists/WorkoutMenu.html Alternate non training days with cardio. As someone else mentioned above, brisk walking or jogging is good. Do not run! You want the body to recover from the previous days workouts and running will hinder muscle recovery. Keep your heart rate at 65-75% of your Max. Here is the formula:

220 - (AGE) = (answer ) X 65% - 75% OR (answer) BEATS PER MINUTE

I use a Polar F11 to monitor my heart rate during my cardio workouts. It works great. I suggest you have a HR monitor of some sort in order to properly track your heart rate.

Other than that, eat clean and train hard. Remember to get at least 8 hours of sleep per night. THis is when your body repairs itself and the muscles grow //content.invisioncic.com/y282845/emoticons/veryhappy.gif.fec4fed33b4a1279cf10bdd45a039dae.gif

 

[TulsaMike 10+ year member]

i still eat some junk foods, however i've adopted a new philosophy, all things in moderation. certain foods are not so much bad for you so long as you eat them in moderation. but then again, im not trying to be all muscled up and all that. jus healthier.