Its Go Time!

M

mattdude

0
ITS GO TIME!
Its time to do this, Time to own this, Time to live this, Time to love this!
Its time to do life, Time to own life, Time to live life, Time to love life!

Weight Goal Stats
Current Weight
Your weight is 181 lb as of 06/08/2008.

Weight Goal
Your goal is to weigh 155 lb by 02/15/2009

Goal Progress
You are currently 26 lb above the target weight.

The deadline for your goal is 252 days (36 weeks, 0 days) away.

To meet your goal you need to lose about 0.722 lb per week.

Just getting my diet in check will own this.

FOOD
Droped most of the junk food, eating healthy, drinking as much water as i can.

Activities
Sun, Tues, Thurs.
dynamic flexibility warmup
Hindu Pushups 1x10, (goal: 5x20) [At 5x20 ill prob tade them for something else]
Crunches 3x10, (goal: 5x20) [At 5x20 ill look for something harder]
Squats 2x10, (goal: 5x20) [At 5x20 ill try one leg squats or weighted squats]
Push-Ups 2x15, (goal: 10x20) [By 10x20 ill have a harder push-up for Hindu Pushup (decline maybe) so ill add weight to my reg pushup]
Reverse Crunch 3x10, (goal: 5x20) [At 5x20 ill look for something harder]
Toe Presses 2x25, (every other work out ill use squat toe presses
Jumping Jacks 2x50 (goal: dont know, maybe build up to 1x200??)
light static stretching

Mon, Wed.
dynamic flexibility warmup
Walk 2miles there, (goal: i would like to build to a run, but its hilly and i dont have 100$s for shoes)
Swim 30min-1hour, (goal: 30 mins just swiming without havin to stop)
Walk 2miles back
static stretching

Fri.
dynamic flexibility warmup
HIIT walk/sprint, when I get better shoes

Sat.
REST


more to come


Age = 15
Sex = Male
Weight = 195 lbs
Height = 6'0
Body Fat = 23.6
BMI = 26.17


Matt:beerchug:
 
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Weight-lifting programs

You'll find two starter programs below. They are broken up by muscle group and are three days per week. You can experiment with splits, exercises, and the number of days per week. I suggest 12-15 repetitions and one to three sets per exercise for beginners (remember, you can gain significant strength with just one set). I've included more than one exercise for each muscle group. You can stick with one exercise if you like, or experiment with more than one. Use the principle of progressive overload and increase the weight when you can perform 15 reps easily. If you're using elastic tubing, start with the tube that you can lift 12-15 times to fatigue, and then increase when you get stronger.

Day 1: Chest (bench press with bar or dumbbell press, flies, pushups), triceps (bench dips, kickbacks)

Day 2: Back (bent-over rows), biceps (curls, standing or seated)

Day 3: Shoulders (lateral raises, front raises), legs (squats, lunges)

Here's a different split.

Day 1: Chest (bench press with bar or dumbbell press, flies, pushups), back (bent-over rows, pull-downs)

Day 2: Biceps (curls, standing or seated), triceps (bench dips, kickbacks)

Day 3: Shoulders (lateral raises, front raises), legs (squats, lunges)
Click to expand...


, Is this split any good? may change workouts for the weights i get (if i get any)
 
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calories per meal = 420-450
fat per meal = Calories 180, Grams 45
carbs per meal = Calories 135, Grams 34
protein per meal = Calories 135, Grams 15


ok, now i just need the foods :(
 
You need a better weight lifting routine then that.

If your completely new what I would recommend is 3 fullbody workouts a week like on Monday/Wednesday/Friday or Tuesday/Thursday/Saturday that includes these exercises:

Squats or Deadlifts
Bench Press or Military Press
Bent-over-Rows or Chinups
Straight Leg Deadlifts or Romanian Deadlifts
Bicep Curls or Tricep Extensions
Some Core Work

If you wan't a split try Upperbody/Lowerbody Split

Bodypart Split
Day 1: Chest, Shoulders, Triceps
Day 2: Back, Biceps
Day 3: Legs, Abs
Day 4: Rest and repeat or take 2 rest days and repeat
 
I saw somone post saying you cant loss weight and get stronger, that the same time, so should i not do the weight work outs, untill i loss some weight, or use the weight and deit (notta diet it, a change)
 
mattdude said:
I saw somone post saying you cant loss weight and get stronger, that the same time, so should i not do the weight work outs, untill i loss some weight, or use the weight and deit (notta diet it, a change)
Click to expand...

You have to weight lift to retain the muscle mass when your cutting. You can get stronger on a cut by the way; you just gotta be strict on the diet. What that post meant was you can't add muscle while on a cut. Strength and Size are 2 different things.
 
Tried HIIT today, by the last run/sprint i was breathing really hard, but i felt good, i think i may add it into my walks (3 sprints in a 3.5 mile walk)

had subway(lots of subways) chickin and fruit and lots of water
 
got up, had 2 cups of oatmeal with honey
walked 2 1/2- 3 hours so 6-9 miles
came back had a peach
a sandwich (whole wheat bread)
a heathish pudding thing
chicken brest
multigrain cheerios
 
got up
tried green drink in water (yuck)
cup a grape juice
lots of fruit
salad
home made pizza ( only 2 slices{for 5-8 i would have liked)

no working out
 
So, Somone posted a link to and I looked it over.
It looks like its just what im looking for, So when my shoulder feels better Ill start.
 
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apple
orange
6" sub
6" sub
2 skinless chickin breasts
2 popcicle things (low fat)


sorry i have not been updated

When I hit a platou, Im gonna have to go stricker :( (9 pounds is not bad for just quiting caffine and junk food, and starting to drink water and helper stuff and walk some)


I beleave with willpower, I can make my goal, no prob.

Its getting warmer so, Ill start swimming again soon.
 
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DUDE! 14 pounds! :)

Congrats! Mattdude!

Good job!

Be proud of what you have accomplished!


You just flat ROCK with POWER!

Really congrats. I know the work it takes. Feel good, and use it to ROCK forward for more extremely good results!


Best wishes,

Chillen
 
As you post, I am work on making the post with the work out, I put together.

thanks for the post and the work out will be up soon :)
 
So I'm going full BW workout

So I'm going full BW workout

Sun, Tues, Thurs.
dynamic flexibility warmup
Hindu Pushups 1x10, (goal: 5x20) [At 5x20 ill prob tade them for something else]
Crunches 3x10, (goal: 5x20) [At 5x20 ill look for something harder]
Squats 2x10, (goal: 5x20) [At 5x20 ill try one leg squats or weighted squats]
Push-Ups 2x15, (goal: 10x20) [By 10x20 ill have a harder push-up for Hindu Pushup (decline maybe) so ill add weight to my reg pushup]
Reverse Crunch 3x10, (goal: 5x20) [At 5x20 ill look for something harder]
Toe Presses 2x25, (every other work out ill use squat toe presses
Jumping Jacks 2x50 (goal: dont know, maybe build up to 1x200??)
light static stretching

Mon, Wed.
dynamic flexibility warmup
Walk 2miles there, (goal: i would like to build to a run, but its hilly and i dont have 100$s for shoes)
Swim 30min-1hour, (goal: 30 mins just swiming without havin to stop)
Walk 2miles back
static stretching

Fri.
dynamic flexibility warmup
HIIT walk/sprint, when I get better shoes

Sat.
REST



Will start in 2 weeks ( after camp) for the next 2 weeks I'm just doing pushups, need more pushup reps

chinup and burpees will be added after i can do 1x5



and tips or what not, please post it
 
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