Fitness Suggestions

While I'm here at Sythe I figured I'd roam the forums and I ran across this section! I'm not a fitness expert nor do I invest all of my time and money into becoming as fit as possible. But, I do make an attempt to keep my body healthy so I figured I'd post here for any further suggestions/comments.


BREAKFAST: Scrambled eggs(x2) on a 100% whole wheat piece of bread (with/without jelly) & water + Mountain Due (Code Red, not taking this out of diet ).

SNACK: Some sort of protein, grains, vitamins + water.

LUNCH: Salad with some sort of meat(real grilled/baked chicken, ham, turkey, etc) + water.

EXERCISE: Bench press for reps until muscle fatigue + 5-minute rest(x3). Pushups till muscle fatigue with situps as 3-minute rest(x3). Body squats x50-100 (sometimes with a 25lb weight, depending on how work went) x3.

DINNER: Varies way too often to be specific here, but I never over eat.


Any suggestions, feedback, or criticisms? (other than my soda, Kappa)

 

Do some more compound movements or cardio lol

 

Could you give me more examples of compound movements? Also, I plan on doing cardio (running) this winter, but don't hold me to that .

 

Compound movements are ones that involve more than one muscle group and are the best at building fitness/muscle etc due to targeting main muscle groups but also various supporting muscles. You already do one in squatting. Push ups aren't a compound exercises as they serve to isolate your chest, bench press would be a better alternative in this sense.

Some of the most common compound exercises include bench press, shoulder press, squats, deadlifts, rows.

Are you a fan of running? I used to absolutely hate it but I'm a firm believer on pushing past through the initial pain period where you can discover the runners high etc

 

Very nice and informative. I am not a fan of running if I haven't done it in quite awhile since my body has to adjust to the conditions. But, once I get back into the habit I tend to look forward to my morning/evening runs.

 

Heya,

Throw in some compounds ye, shoulder presses, rows, pull-ups etc like the guys said before and maybe add up a few isolation exercises also 1-2 for bicep, 1-2 for tricep at first lets say. Also i suggest you to get some training routine from internet which is balanced and you work all your body parts out. This one looks pretty random, you build it by urself?Currently your just giving huge presure to chest, and a bit to legs which is good, but the other body parts kinda lacks. Also no need to work sore everytime your chest, give it some rest, 5 mins is more than enough, i would say 1,5-2,5 minutes rest are enough, you don't have to put max weight all the times on the bar. Just stop 1-2 reps before failure and cut the rest lol, 5min is pretty much imo if you're not powerlifter. Training to failure once in a while is okay, but not always every set, you might get tired from workouts quickly. Don't rest too long, otherwise its not intensive enough workout, you have to keep your muscles active and surprise them to make them grow or hold into the mass you got if you wanna cut.
3x8-12 setsxreps would be ideal at first when you just start off, and make sure your form is good also, and you feel that mind muscle connection & hold your abs and back straight and strong while lifting.

Your meal plan looks almost kinda ok, i would remove the sodas and sugary drinks u got there or limit them to 1,2 max at week, even if they're calorie free, try to drink them only with your cheat meals, otherwise it gets too routine in my opinion. Water is your best option, you don't need all those fancy sport drinks when you just start off. Try to get some good quality carbs in also, i would throw in some oatmeal for breakfast and rice or potatoes for lunch & dinner.

Feel free to ask if you got any questions.
Goodluck on your goals!

 

Never, ha.

Thanks for information though, definitely need to extend what I eat for lunch. Except I don't have time to eat, I'm always rushed 'cause of work.

 

Yea, no problem man.
Though, i would suggest you to limit those sodas still, at morning its not that bad to drink just one, few sugars won't hurt when you just woke up, but it's still not the best habit to do everyday.

And try to prepare your meals and also time management is important, eating takes only like 10min. Everyone can find that time

 

I drink one soda every morning, but I don't have "cheat" days at all. Also, I need some type of food that I can either pack to work (not climate control) or leave at home ready to be eaten. That's why I go with a premade salad.

 

Most people have diets, certain workout programs, I simply eat what I want when I want, but when it comes to being serious and getting active, its a fucking show.

 

I wish I could go back to eating whatever I want, but I cannot eat too much at all anymore haha.

 

Premade foods often have a lot of trash added in,
depends also, some of them are 100% clean veggies and salad.
But you can also buy some food box or whatever its called and prepare them e.g -> https://i.ytimg.com/vi/wpLJXHUyvyM/maxresdefault.jpg

 

By "premade" I make them myself, not store bought. I might look into containers like that! ;P

 

Ohh, nice, keep going, goodluck man!

 

Thank you buddy! Good luck yourself!

 

I'd suggest taking up running and seeing how you get on with it after a month, I took up running 9 months ago and have kept at it the whole time running 5 times a week currently and i'm seeing a lot of benefits from it and have lost a lot of weight from it too. I'd also suggest looking into strength training and keeping track of your diet using an app, I'm no expert either but I hope that helped you.

 

If going to a gym is an option, you could start out there and try out different exercise routines. Gym's aren't all about lifting weights, so having an environment designated for fitness in your life can be really enjoyable.

 

I am a very experienced lifter teenager , add my skype or pm me for any help you need man!

 

Spread your range of muscle groups.

You're training few muscles compared to the amount that your body should regularly be training.

Like the above said. I would spread your days into different muscle groups.

Monday: Chest/Back - Tuesday: Shoulders/Arms etc.

 

I will keep that in mind friend, thanks.