My workout plan, need people with experiance to help...

[jammin civic]

I recently quit drinkin and smoking, i wanna start to get in shape. I dont wanna get ungodly ripped, just muscular and in shape. I just made up a workout plan off the top of my head and I wanna know what you guys think. I really know nothing about the subject so help a brother out.


My workout regiment:

eat 2 hardboiled eggs a half hour prior

50 pushups
ab roll forward, left, right 10 times in each direction

stretch
run 1 mile with 2 1/2 pound weights in a hand(last 1/4 mile i punch with each arm twice for half the way, then pick up the speed of running the other half)
walk 100 meters
repeat for 3 miles

40 pushups
ab roll forward, left, right 10 times in each direction

I use a treadmill and run 4 miles an hour most of the time and then 7 when Im finishing my mile.

I plan on upping the ante on all of these with time

I was wondering a few things:

1. What should I be eating to gain muscle weight?
2. Does this regiment work?
3. when I punch while running should I used my whole body like an actual punch or just my arms?

[Tony_Bolony]

To answer number 1. Protein, and carbs are going to be your friends when you want to gain muscle weight. Eat at least 1 gram of protein per pound of body weight, and at least 2.5 grams of carbs per pound of body weight. I would highly recommend to not eat eggs a half hour before you start working out. I don't know how well you digest food, but you are going to be blowing chunks if you eat eggs and then start running. About 30-45 minutes before, have a protein shake and some a piece of fruit or whole grain bread, that way the carbs will stay with you longer cause they are slow digesting and will keep you energized.

After your workout, have a 2 to 1 ratio of fast digesting carbs and protein. So however many grams of protein you eat, you should have double that in carbs. Fast digesting carbs are anything with white in it: bread, rice, potato etc. Jam, jelly, are also good to mix with the bread.

As far as your regiment is concerned, it would be good if you are trying to lose weight and tone up, but if you want to gain muscle, you need to add in weight lifting into your regimen. A good starting workout would be 2 or 3 days a week, you do an all body workout. 1 exercise per body part, at a moderate pace. I don't know how advanced you are at lifting weights, so let me know and maybe I can recommend a more advanced workout plan.

As far as punching while running, if you can maintain your pace while using your body to punch, do that, otherwise just worry about punching with your arms. Hope this helps dude, let me know if you have any more questions.

[soldiermanny]

sounds like your gonna be doing alot more of cardio than muscular training. if you do that your gonna end up lossing weight and getting cut up instead of bulking up. pretty much what light weight boxers do. to much cardio will slow your muscle growth that your gonna be trying to build, if you have the muscle than its a different story. so if you want to bulk up here is my way of doing it...

1. start off your work out with some cardio to warm up. 1-2 miles is just perfect.
2. then start off your muscle trainng. i would work on a specific muscle group each day. for example, monday would be chest and triceps day. doing 3-4 different excercises for each. 3 sets 8-10 reps. working with the heaviest you can. then tuesday would be biceps and back day doing the same amount of workouts. wednesday would be shoulder and neck day. and thursday leg day.

3. at the end of each work out make sure you eat plenty of proteins and carbs. tony has explained a excellent diet you can follow. you dont really want to eat before working out, it'll end up coming up while working out. and also drink plenty of water throughout the day.

the reason why i break up my muscle training is to give that muscle group plenty of time to recover. muscle tissue grows during the healing period. 4-5 days a week is what you need to be doing to see real results.

sorry for the long post i really get passionate with working out. i did nothing but that for 15 months while deployed over seas, nothing really else to do with my free time.

anyways, hope i helped you out. if you got anymore questions feel free to ask. out...

[jammin civic]

I have been eating at least 2 peanut butter sandwhiches a day, plus some hardboiled eggs. I have heard that chicken is very good protein for you, it its not breaded and read meat tends to be fatty.

Any other foods i shouldnt eat or that might set me back? Any other tips you lend me? How about exercises to build my upper body without weights?

[Tony_Bolony]

Originally Posted by jammin civic

I have been eating at least 2 peanut butter sandwhiches a day, plus some hardboiled eggs. I have heard that chicken is very good protein for you, it its not breaded and read meat tends to be fatty.

Any other foods i shouldnt eat or that might set me back? Any other tips you lend me? How about exercises to build my upper body without weights?

Red meat, if you get lean, is quite good for you, because it also gives you a good source of iron. So don't stray away from some good red meat every once in a while. Top sirloin, flank steak are some of the leanest.

Don't eat fried food, fast food, try and eat whole wheat bread over white bread.

Exercise to build your upper body, they actually put an entire article in muscle and fitness this month about how to build muscle with no weights. Pushups, pullups, sit ups, dips, sissy squats, hand stand push ups are some of the ones off the top of my head I can think of right now.

[KaspaR]

www.menshealth.com

or buy the mag. there are sooo many workouts out there. and dont expect to keep the same workout. I've found that I get bored after about 2 weeks of the same routine, so you gotta switch it up. Go online to check up for new ideas.

Plus keep us updated on your progress, if ya got the time.

[jammin civic]

Originally Posted by KaspaR

www.menshealth.com

or buy the mag. there are sooo many workouts out there. and dont expect to keep the same workout. I've found that I get bored after about 2 weeks of the same routine, so you gotta switch it up. Go online to check up for new ideas.

Plus keep us updated on your progress, if ya got the time.

will do, I need to get a pic of myself before so I can keep track of my progress.

Also, I have been taking a day off in between workouts. But my upper body is still a little bit sore on the day Im suppossed to work out. Is this a bad thing? After I get past the first couple pushups it doesnt feel bad anymore, but am I doing damage? Should I heal completley?

[dom yo]

Originally Posted by jammin civic

will do, I need to get a pic of myself before so I can keep track of my progress.

Also, I have been taking a day off in between workouts. But my upper body is still a little bit sore on the day Im suppossed to work out. Is this a bad thing? After I get past the first couple pushups it doesnt feel bad anymore, but am I doing damage? Should I heal completley?

meh i usually just work past the pain
after a couple days it will go away, i dont know if thats what you are supposed to do but thats how i do it and its never affected me before

also make sure to include some potassium in your diet so you dont get muscle cramps, i usually eat a banana a day and it helps

[soldiermanny]

Originally Posted by jammin civic

will do, I need to get a pic of myself before so I can keep track of my progress.

Also, I have been taking a day off in between workouts. But my upper body is still a little bit sore on the day Im suppossed to work out. Is this a bad thing? After I get past the first couple pushups it doesnt feel bad anymore, but am I doing damage? Should I heal completley?

yes its ok to take a day off between work outs as long as you keep eating right and still are working out at least 3-4 times a week. feeling sore is normal in your first couple of weeks or even months. just make sure your stretching good before working out. that will help out alot with the soreness. your not doing damage aslong as your not making yourself sick. i have worked out so hard once it made me sick. when you lift weights you are tearing muscle tissue and it releases an acid. to much of that acid can make you have fevers and feel like shit. drinking lots of water helps your body clense it self. so remember to do that. as for upper body, benching, pushups, dips, shoulder presses will help with that. theres so many work outs that i would be writing forever. i say use free weights as much as possible. they will have more of an effect as to machines. because not only do you have to lift the weight but you have to stay balanced, using other muscles that would normally not be used at all in machines.

[KaspaR]

Originally Posted by jammin civic

will do, I need to get a pic of myself before so I can keep track of my progress.

you gonna post up the common before&after pictures?

[jammin civic]

Originally Posted by KaspaR

you gonna post up the common before&after pictures?

heree ya gooo

before: skinny bitch



i weigh 144 buck naked.

more questions for you guys--I drink milk and cranberry juice sometimes(not together) which one would be better for me?

[soldiermanny]

both are good. but milk does a body good! lol. but yeah, you got some work to do. start eating alot of carbs like pasta and potatoes. also drink protein shakes. remember you want to be consuming at least 140 grams of protein a day. (remember your body weight is the amount of grams you need) good protein shakes have anywhere from 20 grams of protein to like 50 i believe. so 2-3 shakes a day will help. good luck bro, let us know how it goes, out...

[soldiermanny]

by the way, just to give you a heads up, all this protein is gonna be making you drop some bombs! your gonna be taking a couple more trips to the toilet then you usually do. not to mention gas.