Primetime's Workout Journal

PrimetimeDeliverance · 09-17-2005, 07:09 PM

Hey guys,

I've started a new workout routine (bought some equipment for home: bench, home gym, weights), and was just wondering if you can help me with a couple n00b questions to get me started on the right track. I'll try to use this to motivate myself and to follow my progress.

First off, I'll give you the split.

1 - Chest, Tris, Abs
2 - Back, Bis, Shoulders,
3 - Legs, Abs
4 - Rest

I'll also be running 3 times a week for 25-30 minutes.

Current stats:
I'm 6'1, 160 lbs.
Body fat around 16%

After looking at Diesel's pages my goal is to eat:
190g of carbs (low starch, low sugar)
230g of proteins
30g of fat

This comes out to around 2300 calories per day (if I did the math right).

I've been working at it for only about a week now. I'm trying to eat 5 meals a day, and I've had a chance to log how much weight I can handle for each exercise. My sets are usually of 8 reps, but sometimes I have a hard time making it to the end in my last set.

My chest is absolutely killing me today. So question 1 is, how do you guys stretch your chest and loosen it up before working out?

Question 2, and I doubt I can get a good answer for it. But anyways, assuming I want to lose body fat and put on lean muscle mass, can anyone give me a rough timeline of how long it will take for changes to occur, just so I have something to work towards (and so I can make some realistic goals)? I know everyone's body responds differently, I just want a rough estimate of things like:

-how fast my body fat % will go down, if i diet right, lift heavy and do intense cardio.
-what kind of strength improvements should I expect? I mean, how fast should I expect to be able to start increasing the weight I'm lifting?

And lastly, I know I need to bulk, but I'm getting uncomfortable with this excess body fat, so more then anything I want to get rid of it first. Is it kinda counterintuitive to do this, by that I mean if I get down to say 10% bodyfat, and then decide to bulk up, will all my cutting work be for naught or will I be able to put on muscle mass without gaining too much fat back?

I'm sure I'll come up with more things as I continue along, but for now, some answers to those questions would be really helpful.

Thanks!

PrimetimeDeliverance · 09-19-2005, 12:40 AM

hey guys, any help with those simple questions would go a long way for me. thanks again!

semag · 09-19-2005, 06:08 AM

question 1: Don't stretch before... never do that. Stretch after your chest workout. Lay down on a bench in the bottom position of a DB bench, with two db's, about half the weight of what you'd do like 6-8 reps with, and feel the weights pull your chest apart. Arch your back and feel the thing stretch, and when you got it to a hardcore, painful part.... have a buddy time you for 1 minute.

Question 2: http://www.ironaddicts.com/articles/lose%20bodyfat.htm

That'll get you on the right track. I really think 190 carbs will throw weight on your frame, especially with that body type you described.

OzyBoy · 09-19-2005, 06:24 AM

I might start getting into a serious program, watch what i eat and go to the gym several times a week - its just been hard lately having no car, having a cold and been really tired cause of getting up early for new job but i'm getting used to it now and i' getting a new car soon so there will be nothing stopping me then.

09-17-2005, 07:09 PM	#1
PrimetimeDeliverance Don Juan Join Date: Jan 2004 Location: Ottawa, ON Age: 27 Posts: 50	Primetime's Workout Journal (help wanted!) Hey guys, I've started a new workout routine (bought some equipment for home: bench, home gym, weights), and was just wondering if you can help me with a couple n00b questions to get me started on the right track. I'll try to use this to motivate myself and to follow my progress. First off, I'll give you the split. 1 - Chest, Tris, Abs 2 - Back, Bis, Shoulders, 3 - Legs, Abs 4 - Rest I'll also be running 3 times a week for 25-30 minutes. Current stats: I'm 6'1, 160 lbs. Body fat around 16% After looking at Diesel's pages my goal is to eat: 190g of carbs (low starch, low sugar) 230g of proteins 30g of fat This comes out to around 2300 calories per day (if I did the math right). I've been working at it for only about a week now. I'm trying to eat 5 meals a day, and I've had a chance to log how much weight I can handle for each exercise. My sets are usually of 8 reps, but sometimes I have a hard time making it to the end in my last set. My chest is absolutely killing me today. So question 1 is, how do you guys stretch your chest and loosen it up before working out? Question 2, and I doubt I can get a good answer for it. But anyways, assuming I want to lose body fat and put on lean muscle mass, can anyone give me a rough timeline of how long it will take for changes to occur, just so I have something to work towards (and so I can make some realistic goals)? I know everyone's body responds differently, I just want a rough estimate of things like: -how fast my body fat % will go down, if i diet right, lift heavy and do intense cardio. -what kind of strength improvements should I expect? I mean, how fast should I expect to be able to start increasing the weight I'm lifting? And lastly, I know I need to bulk, but I'm getting uncomfortable with this excess body fat, so more then anything I want to get rid of it first. Is it kinda counterintuitive to do this, by that I mean if I get down to say 10% bodyfat, and then decide to bulk up, will all my cutting work be for naught or will I be able to put on muscle mass without gaining too much fat back? I'm sure I'll come up with more things as I continue along, but for now, some answers to those questions would be really helpful. Thanks! Last edited by PrimetimeDeliverance : 09-17-2005 at 08:43 PM.

09-19-2005, 12:40 AM	#2
PrimetimeDeliverance Don Juan Join Date: Jan 2004 Location: Ottawa, ON Age: 27 Posts: 50	hey guys, any help with those simple questions would go a long way for me. thanks again!

09-19-2005, 06:08 AM	#3
semag Master Don Juan Join Date: Jan 2002 Age: 29 Posts: 1,274	question 1: Don't stretch before... never do that. Stretch after your chest workout. Lay down on a bench in the bottom position of a DB bench, with two db's, about half the weight of what you'd do like 6-8 reps with, and feel the weights pull your chest apart. Arch your back and feel the thing stretch, and when you got it to a hardcore, painful part.... have a buddy time you for 1 minute. Question 2: http://www.ironaddicts.com/articles/lose%20bodyfat.htm That'll get you on the right track. I really think 190 carbs will throw weight on your frame, especially with that body type you described.

09-19-2005, 06:24 AM	#4
OzyBoy Master Don Juan Join Date: Oct 2004 Location: Sydney Posts: 671	I might start getting into a serious program, watch what i eat and go to the gym several times a week - its just been hard lately having no car, having a cold and been really tired cause of getting up early for new job but i'm getting used to it now and i' getting a new car soon so there will be nothing stopping me then.