Starter Kit

[gz2868]

Hello everyone. I'm completely new working out and eating right. I skateboarded for 10+ years before I blew out my ACL and had surgery. I work sales for att and am standing all day long with no refrigerator to keep food in or a place to cook a meal. Because my sleep habits are really bad I rarely get up in time to have a meal of any kind. I get help from some guys at the gym and they have helped me get motivated and passionate about being at the gym and getting in shape. I feel a lot more confident about where I'm heading now because of it.

Sex: yes please... I mean Male
Age: 25 (this may)
Height: 5'9"/10"
Weight: 189lbs
Body Fat: ?
Goals:
Height: 6' but I can't change that
Weight: 180lbs
Body Fat: Open to suggestions on a reasonible goal for myself.

My eating habits are really ****ed up.I enjoy foods and don't want to tell people I can't eat something just because it doesn't fit into my diet. I try to eat light at work and try to stay away from candy bars or any artificial sugars.
Example of what I eat at work: turkey, salami, sprouts, salt/pepper, tomatoe very light mayo. Had about 2 red plastic cups worth of water. Other days I will eat a teriakye (sp?) bowl with out the sauce. Then on a regular basis I have a cheese burger or a rice, bean and cheese burrito. I stay away from soda pretty well now with only 1 or 2 cups a month during weak moments, haha.

I go to the gym every other day and work out back/biceps first, shoulders/triceps the next, and finally legs chest lastly. I am on the eliptical (sp?) 30-40 minutes every time I work out. I just got my bicycle together this week so I'll be riding my bike to work (6 miles one way) at least twice a week.

If anyone can suggest what I can take to work to eat or what I can buy, (I have a safeway near my work and home) and what kind of work out would be best for me to lose fat and gain muscle with out getting bulk.

I appreciate you guys reading such a long introduction. My fitness is really important to me now and I want to feel confident like I did when I was younger. I'll be reading this forum like the bible and look forward to post results.

 

[str8nubin]

You can resolve all the diet issues in one swoop. PM "EF Frank" about Needtos cookbook. It is the best investment you can make in your starter kit, much cheaper than any amount of GNC supps and 1000+ times as effective.

Most of us don't have the time and energy to learn to cook 5-7 clean healthy meals a day, this book will teach you to cook in a few chapters as well as cook all your meals for a full week in a couple hours. Best of all, they will not be beat-ass plain chicken breast with a little KC masterpiece as most of us are too familiar with.

That aside, I would resolve to NOT eat out period. Prepare your meals in advance, always be packing some food. Anticipate when you might want to cheat and have something healthy to munch instead. Eat as many clean calories as you can spaced out, and drink water or crystal light. Cut out the sugars if you want to get below 10% bf. You can eat more healthy food than you ever had before and feel much more satisfied than when you ate, well, anything else. You will feel 100 times better knowing that you're eating clean and your diet is on track.

If you don't have access to a fridge at work... I would talk to my boss about getting one or just get a minifridge myself! You should at least have access to a microwave so you don't have to worry about that. Needtos book + food + fridge = success. You could also try packing foods that won't spoil or taste totally beat cold while you're at work (granola, chicken salad, canned tuna).

Things to buy: TONS of veggies, chicken, potatoes, steak, tuna, wild rice, other seafood. Hit up needtos meal thread for ideas.

http://www.elitefitness.com/forum/muscle-food-bodybuilding/needto-s-meal-week-thread-518119.html

This is really not a joke, diet is more than 90% of the game. Nothing is more anabolic than food . Check out the training forum to take you the rest of the way.

 

[gz2868]

This is really not a joke, diet is more than 90% of the game. Nothing is more anabolic than food . Check out the training forum to take you the rest of the way.

Thank you for the reply. My diet and education of health is my major focus right now. I find the gym fun and enjoy lifting light weight every other day so that isn't a challenge for me anymore. Keep the routine fresh I guess is the hardest part of the weight lifting. I really don't want to spend money on these diet pills and calorie burning pills. I want my body to transform with hard work not just go out and buy a solution. Once I have some more knowledge I'll worry about getting protien shakes and such. Baby steps, haha. I learn quick though so I'll be running here soon.

Hopefully the combination of biking to work, weight lifting, cardio at the gym and diet I can get my body fat % down.

For someone my height what is a good weight and body fat goal? I don't want to gain bulky muscle but I want definition and strength.

Thank you again for the link to the book.

 

[str8nubin]

Thank you for the reply. My diet and education of health is my major focus right now. I find the gym fun and enjoy lifting light weight every other day so that isn't a challenge for me anymore. Keep the routine fresh I guess is the hardest part of the weight lifting. I really don't want to spend money on these diet pills and calorie burning pills. I want my body to transform with hard work not just go out and buy a solution. Once I have some more knowledge I'll worry about getting protien shakes and such. Baby steps, haha. I learn quick though so I'll be running here soon.

Hopefully the combination of biking to work, weight lifting, cardio at the gym and diet I can get my body fat % down.

For someone my height what is a good weight and body fat goal? I don't want to gain bulky muscle but I want definition and strength.

Thank you again for the link to the book.

No prob man, thanks for joining the above comment was a breath of fresh air. Sounds like you're in the game for the right reasons. Far as goals getting below 180 would be a good milestone if your BF is high. Sometimes the best rewards you can get come from the mirror also, look forward to seeing some development and definition in the old chest, back, legs, guns etc. If you wanna set something concrete, you can get most trainers at the gym to pinch ya with the calipers, estimate your BF, and go from there. This will most likely involve a sales pitch of some sorts be forewarned

 

[gz2868]

This will most likely involve a sales pitch of some sorts be forewarned

Yea, I already pay $35 bucks a month to have access to one of 24hours facilities. They even tried to get on limited time frames. You can't sell a sales man, haha.

I would love to just get results from a bottle but I don't even drink or smoke, haha. I'll take some pre pictures and after.

 

[gz2868]

work out tips

I just wanted to post my 1st and 2nd work out after a week break due to not having a car and not being able to get anywhere.

Day 1:
Biceps
21's. 30lbs; 7 half curls (low to mid), 7 half curls (mid to high), 7 full curls all with out stopping. 3 sets of 21's same weight (30lbs x 7/7/7 x 3)
Bar bell curl: 20lbs x 10 x 3
sit ups: 20 x 4
40 minutes elliptcal, setting random lvl 1

Day 2:
15 min elliptical, setting: random, lvl 2
Bench press: 105lbs x 10 reps x 3 sets
incline press (machine): 65lbs x 10 reps, 65 x 10 reps, 65 x 8 reps, 65lbs x 5 reps
Triceps:
Rope pull: 55lbs x 20 reps x 2
30 min elliptical, setting: random lvl 1

I wanted to do more but I was getting burnt on the triceps and promised myself I would get the 30 minutes at the end. I took today off due to work and other things I had to get done. I'm going tomorrow night after work and finishing triceps and working shoulders. I'm going to skip the 15 cardio at the start because I'm going to be riding my bike to work. It's a 6 mile ride one way and 6 miles back. It's my first time on a bike since last summer so it should be a good sweat!

If anyone has any tips or suggestions please let me know.