Project: Get Gus Fit

[Gus-]

Ok, so basically i am sick of training without a set routine / diet, so i figured i would write one on here a keep it updated. I know its prob not the best place to keep a thread about training but everyone here seems to be knowledgeable and nice enough to help out so why not.

i will be aiming for training 5 days a week, and keeping a pretty strict diet aswell, with goals set for every four weeks or so to see my progress.

About me.

Age - 22

Height - 174 cm

weight - 98 kilograms (farrkkkk...)

Program.

Monday - legs

4 x Squat 8 - 10 reps

3 x Lunge 8 - 10 reps

3 x single press 8 - 10 reps

3 x calf raise 8 - 10 reps

3 x sumo squat to throw with medicine ball - 20 reps

90 seconds farmer walk.

Tuesday - Chest + Tricep

4 x pushups 20 reps (varying width)

3 x decline press 8 - 10 reps

3 x incline flies 12 - 15 reps

3 x dips til failure

3 x overhead tricep rope thing 8 - 10 reps

wens - rest le weights

Thursday - Back

3 x Seated row 8 - 10 reps

3 x lat pulldown with rope 8 - 10 reps

4 x Deadlift 8 - 10 reps

3 x standing over row 8 - 10 reps

3 x hyper extensions 8 - 10 reps

Friday - Shoulders and Bicep

4 x Clean and press 12 - 15 reps

3 x shoulder press 8 - 10 reps

3 x upright row 8 - 10 reps

3 x overhead squats 8 - 10 reps

3 x rear delt raise 8 - 10 reps

Cardio - 1/2 hour for each gym session + minimum 1 hour bike rides on wednesday and weekends. will post results for this as i go.

Diet. the hard part that im not 100% sure on, so any tips would be greatly appreciated.

Breakfast -

1/2 cup oatmeal with water + glass of milk.

piece of fruit

Snack -

Fruit salad with yogurt or custard

Lunch -

Chicken breast with steamed vegetables (home)

or

salad sandwich (University)

salad

Snack -

Protein shake with milk or

small handfull of nuts

Dinner

Meat and vege stirfry with chilli

+ protein shake after workouts and 3L water each day.

MAIN GOAL - Below 90 kg's in 8 weeks - 8th november.

So thats it for now. any ideas/ advice would be great and i will try and update this as often as i can with results and goals and aims and whatnot.

[mikeyR33-T]

Ok, so basically i am sick of training without a set routine / diet, so i figured i would write one on here a keep it updated. I know its prob not the best place to keep a thread about training but everyone here seems to be knowledgeable and nice enough to help out so why not.

i will be aiming for training 5 days a week, and keeping a pretty strict diet aswell, with goals set for every four weeks or so to see my progress.

About me.

Age - 22

Height - 174 cm

weight - 98 kilograms (farrkkkk...)

Program.

Monday - legs

4 x Squat 8 - 10 reps

3 x Lunge 8 - 10 reps

3 x single press 8 - 10 reps

3 x calf raise 8 - 10 reps

3 x sumo squat to throw with medicine ball - 20 reps

90 seconds farmer walk.

Tuesday - Chest + Tricep

4 x pushups 20 reps (varying width)

3 x decline press 8 - 10 reps

3 x incline flies 12 - 15 reps

3 x dips til failure

3 x overhead tricep rope thing 8 - 10 reps

wens - rest le weights

Thursday - Back

3 x Seated row 8 - 10 reps

3 x lat pulldown with rope 8 - 10 reps

4 x Deadlift 8 - 10 reps

3 x standing over row 8 - 10 reps

3 x hyper extensions 8 - 10 reps

Friday - Shoulders and Bicep

4 x Clean and press 12 - 15 reps

3 x shoulder press 8 - 10 reps

3 x upright row 8 - 10 reps

3 x overhead squats 8 - 10 reps

3 x rear delt raise 8 - 10 reps

Cardio - 1/2 hour for each gym session + minimum 1 hour bike rides on wednesday and weekends. will post results for this as i go.

Diet. the hard part that im not 100% sure on, so any tips would be greatly appreciated.

Breakfast -

1/2 cup oatmeal with water + glass of milk. (try to go for skim or semi milk as its less calories, less sugar and less fat.)

piece of fruit

Snack -

Fruit salad with yogurt or custard

Lunch -

Chicken breast with steamed vegetables (home)

or

salad sandwich (University)

salad

Snack -

Protein shake with milk or

small handfull of nuts

Dinner

Meat and vege stirfry with chilli

+ protein shake after workouts and 3L water each day.

MAIN GOAL - Below 90 kg's in 8 weeks - 8th november.

So thats it for now. any ideas/ advice would be great and i will try and update this as often as i can with results and goals and aims and whatnot.

Breakfast -

1/2 cup oatmeal with water + glass of milk. (try to go for skim or semi milk as its less calories, less sugar and less fat.)

go yogurt over custard, as most pre-made custard is again full of sugar and milk, and yoghurt get the 99% fat free as it has lil or no fat and more beneficial.

in regards to the training.. the weights etc is good, but more cardio the better as cardio is for burning fat off, you dont want to just turn the fat into muscle, as you will look bigger and probably weigh more. if you do too much weights rather then cardio! an exercise bike is a good investment for the rainy/cold days.

- if you have fruit with yoghurt try buy your own fresh fruit rather then canned fruit as the syrup can contain sugar and artificial additives. ALWAYS carry oranges for snacks as the acidic levels in oranges helps with the body to detox and the potassium in them also helps bowel movements.

- drink more water the better (trust me) I WENT DOWN 28kgs in 20weeks mate. but i admit ive been slack lately and need to get back into, another 20kgs for me

goodluck dude.

[kawasakirider]

I'm only young myself (19) and consider myself fairly fit. Not overweight, and I use the gym. Recently I have found out my cholesterol is high, so I have changed my diet. If you look up low cholesterol diets and incorporate lots of protien that's about the leanest, healthiest way you can eat. Lots of grains and cut out processed foods, lots of chicken and omega 3's etc. Go for wholemeal pastas and go for low fat options of everything (I still drink whole milk, though). Ditch soft drinks and drink water.

There are meal plans out there and the food is tasty as, I love my new diet, even though I didn't think I was eating poorly before. I know this doesn't really apply to you and I'm kind of rudely assuming that you eat poorly, but regardless of how you eat now, if you change it up to incorporate the things I just said, even if your blood work is fine now, it will ensure you're healthy in the future.

If you get serious with your cardio, you could lose that 8kg within a fortnight. A lot of overweight people drop a shitload of weight very quickly when they start working out. I guess it's all about how hard you work. Try and get a gym buddy and push each other to maintain motivation, that will be the biggest issue and it's something I can find myself struggling with. Once you start you'll love it though, just try not to break your routine otherwise you'll slip out of it.

Good luck mate.

[NickR33]

good work mate, if you actually stick to what you posted you'll drop fat pretty fast... notice I said fat and not weight

you can't turn fat into muscle or vice versa... the weight training will help him change his body composition which will make him less likely to yo yo after the diet is over... an only cardio + low calorie diet will waste muscle as well as fat which slows your metabolism down (muscle requires lots of energy, even at rest) so when you go off the 'diet' you will simply put the fat straight back on

see how you go but I don't think your having enough to eat for breakfast... I switched from a similar oats breakfast (the milk didn't agree with me) to a breaky consisting of 2 eggs on multigrain toast with baked beans and haven't looked back... I only have the toast on gym days otherwise I leave it out, I also might add the turk.ey breast or similar and a banana mid-morning

that salad sandwich isn't great either (no white bread!)... you'd be better off making a salad at home with plenty of chicken or turk.ey breast and some avocado etc... if your training 5 days you will need the energy and protein... more than a store bought salad sandwich can provide

2 years ago I was at 92kg similar height to you... now I'm 85kg but body composition has totally changed... I could only do a couple of pullups when I started, now I do them in sets of 8 with 10 or 20kg plates hanging off a belt

ps. training 5 days a week is heaps... maybe make your goal a little more achievable and aim for 3-4 days... depends how motivated you are I guess but you should be thinking long term

[Trozzle]

Where do you go Gus? Anytime with Pete or like....Active?

[Gus-]

Where do you go Gus? Anytime with Pete or like....Active?

I go to vikings at erindale. pretty small gym, but i like that. mainly just rugby guys in there, no douchebags. places like anytime piss me off.

update: going well, have kinda of eased into the weights this week but still feeling my legs from monday.... bout to go to the gym now and rip out some back.

still trying to rack up more cardio butn the whether sucks here and riding a bike in the gym is proper boring.

[Trozzle]

mainly just rugby guys in there, no douchebags.

Wait, something doesn't make sense here....

[Birds]

LOL beat me to it Troy, my quote was even going to start and end at the same spot

[GTR_JOEY]

Hey mate,

I tried cutting up at the start of the year and ended up dropping 4-5kg in less then 2 weeks and i was not doing anywhere near as much cardio as you are

This helped me:

cutting out pretty much all dairy mate, along with breads/pastas etc

Its hard but try to drink nothing but water with the exception of powerade/gatorade during training

try drinking a cup of green tea without milk before bed, heats up the body and speeds up the the metabolism

[Trozzle]

LOL beat me to it Troy, my quote was even going to start and end at the same spot

BOOM! Great minds etc etc

[Gus-]

Wait, something doesn't make sense here....

haha yeah prob not worded the best.

cause its a rugby club, there seems to be more people in there keen to just get their workout done, as opposed to standing around chatting and being a douche. obviously there are still some wanks in there, but most of the people actually know what theyre doing, and aint keen to muck around.

i also go mainly during the day, so its pretty empty.

[Trozzle]

haha yeah prob not worded the best.

cause its a rugby club, there seems to be more people in there keen to just get their workout done, as opposed to standing around chatting and being a douche. obviously there are still some wanks in there, but most of the people actually know what theyre doing, and aint keen to muck around.

i also go mainly during the day, so its pretty empty.

Yeah that's true

[GTR_JOEY]

Updates Gus! Updates!

[Gus-]

Training is currently put on hold, due to my back absolutely killing me with pain atm.

alot of hamstring streching and concentrate on some core work eg bridges. starting to ease up but hurts to sit on a bike and im not hitting the weights for a week or so until theres no pain

[Melly]

How's the back???

AAAANNNDDDD...

How's the training???