AnonymousMe
New member
Hey everyone, new here and beginner in working out. As you all can already guess, I have a couple of questions, they might be a bit complicated, I am hoping they’re seen by professionals here, but if anyone can answer them, I will appreciate it.
I’ll mention a bit about myself. I’m 5’11 (1.8 meters), weight around 200-210 pounds (90-95 kg), out of shape and have a fat percentage of 28%. For a good while, I didn’t have an idea of how I could start, until I came across Bryan Hawn’s The List & The List 360. I’m planning on following an exercise routine that the guides recommend me, but there are a good amount of things that I didn’t understood, because the guides weren’t clear enough about it. I tried contacting Hawn through Facebook (it was the only option on his webpage), but I highly doubt he'll respond, so I want to ask you all my doubts. I’ll mention my planned routine first and then ask my questions.
· Monday
o (Morning) Three mile run (in fasting)
o (Afternoon) Ten minute incline plank hold
o (Afternoon) Power squats (3 sets of 4-7 reps.)
· Wednesday
o (Morning) 300 jump ropes (in fasting)
o (Afternoon) Five minute hollow body hold
o (Afternoon) Leg presses (3 sets of 4-7 reps.)
· Friday
o (Morning) Twenty minutes of stairs (in fasting)
o (Afternoon) Bench presses (3 sets of 4-7 reps.)
o (Afternoon) 20 minutes of low cardio climbing on the stairmaster.
· Saturday
o (Afternoon) Deadlifts (3 sets of 4-7 reps.)
o (Afternoon) 20 minutes of low cardio walking on inclined treadmill.
o (Afternoon) 20 minutes of low cardio rowing on row machine.
1) Fasting cardio, cardio after weights and squats. I’ve read that these activities have a very polarized view from just about anyone that does exercise, some recommend it and others don’t. I am planning on making them part of my routine; Hawn says that I should do 20 minutes of low cardio after 45 minutes of weight-lifting. What do you guys think? Should I go with this plan or not? What about squats? Should I go with the traditional ones or the alternate ones?
2) The guides didn’t mention a clear diet, it just said ¼ cup of fruit at 9am, 4 oz. of protein at 12pm, ¼ cup of vegetables at 3pm and 4 oz. of protein + ¼ cup of vegetables at 6pm. Is that really it? Won’t I be hungry all the time with this diet? Do you all have a recommendation? He also mentioned these 4 supplements: Whey Gold Standard Vanilla Ice Cream Flavor, CELL-Tech, Nitrix, Elite Recoup & Lipo 6, but wasn’t clear on when to take them, except the Elite Recoup (he says he drinks them throughout the day), but what about the rest? What’s usually the best time to drink them?
That’s about it, sorry for the long post, they are questions meant for the author of a guide after all, but again, the guy is not responding. BTW, I already asked these two questions on bodybuilding.com and didn’t get much information.
I’ll mention a bit about myself. I’m 5’11 (1.8 meters), weight around 200-210 pounds (90-95 kg), out of shape and have a fat percentage of 28%. For a good while, I didn’t have an idea of how I could start, until I came across Bryan Hawn’s The List & The List 360. I’m planning on following an exercise routine that the guides recommend me, but there are a good amount of things that I didn’t understood, because the guides weren’t clear enough about it. I tried contacting Hawn through Facebook (it was the only option on his webpage), but I highly doubt he'll respond, so I want to ask you all my doubts. I’ll mention my planned routine first and then ask my questions.
· Monday
o (Morning) Three mile run (in fasting)
o (Afternoon) Ten minute incline plank hold
o (Afternoon) Power squats (3 sets of 4-7 reps.)
· Wednesday
o (Morning) 300 jump ropes (in fasting)
o (Afternoon) Five minute hollow body hold
o (Afternoon) Leg presses (3 sets of 4-7 reps.)
· Friday
o (Morning) Twenty minutes of stairs (in fasting)
o (Afternoon) Bench presses (3 sets of 4-7 reps.)
o (Afternoon) 20 minutes of low cardio climbing on the stairmaster.
· Saturday
o (Afternoon) Deadlifts (3 sets of 4-7 reps.)
o (Afternoon) 20 minutes of low cardio walking on inclined treadmill.
o (Afternoon) 20 minutes of low cardio rowing on row machine.
1) Fasting cardio, cardio after weights and squats. I’ve read that these activities have a very polarized view from just about anyone that does exercise, some recommend it and others don’t. I am planning on making them part of my routine; Hawn says that I should do 20 minutes of low cardio after 45 minutes of weight-lifting. What do you guys think? Should I go with this plan or not? What about squats? Should I go with the traditional ones or the alternate ones?
2) The guides didn’t mention a clear diet, it just said ¼ cup of fruit at 9am, 4 oz. of protein at 12pm, ¼ cup of vegetables at 3pm and 4 oz. of protein + ¼ cup of vegetables at 6pm. Is that really it? Won’t I be hungry all the time with this diet? Do you all have a recommendation? He also mentioned these 4 supplements: Whey Gold Standard Vanilla Ice Cream Flavor, CELL-Tech, Nitrix, Elite Recoup & Lipo 6, but wasn’t clear on when to take them, except the Elite Recoup (he says he drinks them throughout the day), but what about the rest? What’s usually the best time to drink them?
That’s about it, sorry for the long post, they are questions meant for the author of a guide after all, but again, the guy is not responding. BTW, I already asked these two questions on bodybuilding.com and didn’t get much information.
