Getting in Shape Quickly

[Rockstar]

Hello, I'm about to begin working out and eating healthy. I was trying to get in shape back in August when I started college, but I got into the party scene and have been inconsistent at best with my workouts. I was in very good shape last year but have put on a beer gut in the last 6 months that I'm not too proud of. However, with the help of my dad who used to be a bodybuilder and with the knowledge I've gained from reading tons of weight lifting books over the last couple years, I'm about to get serious.
I'll post my stats tomorrow, but for now I'll just write down what I plan to accomplish. Over the next few weeks of school and summer I plan to get in shape. The ideal goal is to weigh between 170 and 180 at 10% or less bodyfat by the time school starts again in late August.

Here is what I'll be doing to accomplish this goal:
-full body, HIT style training M-W-F. I know many people aren't too fond of HIT but it has worked well for me in the past.
-approximately 1,500 calories a day diet
-drink 1 gallon of water a day
-cardio, 20-45 minutes and sprinting 3 or 4 days a week
- a thermogenic if necessary.

So hopefully I can get something good going with that, I'll post my current stats (weight, body measurements, etc.) in the next couple days.

 

[Cruise]

G'luck.

 

[fireguy]

Okey you got a plan. Thats good. Since you eat so few calories and do cardio, I'll assume you whant to cut down to 170-180. If you don't mind, i'll add my coments from my own experience since i used to be a fat powerlifter(lost 40 lbs).

-full body, HIT style training M-W-F. I know many people aren't too fond of HIT but it has worked well for me in the past.
a fullbody workout is effective when loosing weight since gaining muscle on a calorie deflict diet is rare and slow. aim to maintain
-approximately 1,500 calories a day diet
A man should never go below 1800 calories at bare minimum. Aim for 2000 cals or you'll loose alot of muscle aswell as fat. I have a slow metabolism gain fat easy, so when I cut down to 175, i ate 2000 cals. Lost about a kilo pr week jogging 30 minutes 3 pr week. One kilo is about 2.2 lbs. Should be noted that i also used a fullbody routine with litle rest between exercises, so that helped burn some calories
-drink 1 gallon of water a day
dehydration=catabolism. Aim for two galons. it keeps your body hydrated, pluss it decreses hunger. creatine is also a good supplyment on a diet (aswell as when bulking) since it draws water to the muscle cells. And the more hydrated the musclecells are, the less muscle you loose.
-cardio, 20-45 minutes and sprinting 3 or 4 days a week
if you whant to sprint, keep it 20 minutes 3 days pr week. Cardio is overrated anyways. most people overcardio and undereat on a diet. result is fast weightloss. unfortunately a lot of that weigth is muscle

 

[suikeisuru]

1500 calories a day sounds fine...if you are a 10 year old girl scout. It's totally possible to eat a caloric surplus and lose fat. You need to pay your dues in the gym and follow some basic eating rules such as not mixing fat and carbs in the same meal and no carbs at all at night. I went from 150 a year and half ago to 190 today and am leaner than I was then.

 

[brucevangeorge]

1500 Calories a day!!!!!!! AAAAAAAAAAGGGGHHHHHH!!!!!!!!!

Can you spell "Metabolic Shutdown"?

If I eat that much for a couple of days I will be bedridden. Just eat to be the size that you want. If you go to the gym, it requires more calories. Dude, the only thing you should be doing right now is RESEARCH. What you are looking for has been covered in incredible depth.

Read the stickies. That's why they're here.

READ MUTHAFUKA READ!!!

 

[brucevangeorge]

Here is what I'll be doing to accomplish this goal:
-full body, HIT style training M-W-F. I know many people aren't too fond of HIT but it has worked well for me in the past.
-approximately 1,500 calories a day diet
-drink 1 gallon of water a day
-cardio, 20-45 minutes and sprinting 3 or 4 days a week
- a thermogenic if necessary.

So hopefully I can get something good going with that, I'll post my current stats (weight, body measurements, etc.) in the next couple days.

You're screwed if you do this, you do know that... right?

1500 calories, with HIT and sprinting. Can anyone else see this besides me? And can you explain it to him why?

 

[Egoist]

explain to me again what "full body HIT" is as opposed to say, sprinting, and why you would need cardio?

 

[Shiftkey]

Up your calories to 1800-2000.

I recommend this for your thermo:

http://www.1fast400.com/?products_id=2521

 

[Rockstar]

so the general consensous is that I should raise my caloric intake by 500 or so calories and cut down on cardio if I'm doing HIT training. That makes sense. Thanks for the advice given so far.

 

[semag]

make sure people aren't getting confused.

HIT training = High Intensity Training
HIIT training = High Intensity Interval Training

HIT = lifting.
HIIT = cardio.

 

[Rockstar]

As I said earlier, I'm going to be doing a full body HIT routine in the gym. It will be made up of the following ten exercises, 1 or 2 sets to failure at around 8-12 reps each.

military press
squats
leg curls
toe press
chin ups
bent over rows or deadlifts
incline bench press (only slightly inclined)
dips
barbell curls
weighted crunches

Even though some of you might not favor HIT, do you guys think this will be a good routine?

 

[shydude]

good luck. Looking good always increases ur chances scoring chiks.

 

[brucevangeorge]

As I said earlier, I'm going to be doing a full body HIT routine in the gym. It will be made up of the following ten exercises, 1 or 2 sets to failure at around 8-12 reps each.

military press
squats
leg curls
toe press
chin ups
bent over rows or deadlifts
incline bench press (only slightly inclined)
dips
barbell curls
weighted crunches

Even though some of you might not favor HIT, do you guys think this will be a good routine?

If you are doing it high frequency (eg. 4 or more workouts per week) then it would be beneficial to NOT go to faliure. Keep a rep or two in "the hole". Don't go all out.

It's hard to explain what will happen.. I really don;t want to type an essay. But try going to failure on a high frequency, full body program for a week and you will see what I mean.

 

[Rockstar]

I've been doing my routine/ diet since Tuesday, so I'm on day 4 now. Everything is going well so far. I weighed in at 171 on Monday morning, my goal is to get down to around 160-165, lose some fat from my body, and look better. I know most of you would recommend that I try to get bigger before cutting, but I have a few local modeling opportunities around town this summer if I can get rid of some of my bodyfat. My routine is very abbreviated and intense. Just one set of each of the following, 8-12 reps each: Leg Press, Toes Pointed Leg Curls, Deadlifts, Bench Press, Shoulder Press, Barbell Curls, and some ab work. I was doing a routine with around 10 exercises on Wednesday, but I couldn't finish it past the 8th exercise, so I cut out exercises such as stiff leg deadlifts and a couple others. I just finished the first day of my 6 exercise routine and am wiped out. I could barely stand up after doing 14 reps on the leg press machine for 135 pounds to failure. So anyways, I just figured I'd keep this thing updated with my progress.

 

[Egoist]

was it not proven about a billion times that high intensity lifting DOES NOT WORK????

go heavy or go home. I mean i understand it in some regards like when you want explosive strength, but otherwise its always..

pile on more weight
pile on more weight
puke
pile on more weight

 

[Rockstar]

Well maybe it hasn't worked for yourself and others, but it has worked for me in the past. I've made most of my gains in the past while using HIT workouts. I'm sure I'll do well this time as well. The only reason I'm doing such low weight on leg press (135), is because I haven't worked out since August. I'll be doing over 200lb. in no time. I'm going to do 160 on my next w/o Monday.

 

[brucevangeorge]

Well maybe it hasn't worked for yourself and others, but it has worked for me in the past. I've made most of my gains in the past while using HIT workouts. I'm sure I'll do well this time as well. The only reason I'm doing such low weight on leg press (135), is because I haven't worked out since August. I'll be doing over 200lb. in no time. I'm going to do 160 on my next w/o Monday.

Are you sure you mean HIT and not high frequency?

high frequency means 4 or more workouts a week.

 

[Rockstar]

I only workout 3 days a week, Monday-Wednesday- Friday. 1 or 2 sets to failure on the above stated exercises. That's HIT- high intensity training, not high frequency training.

 

[manuva]

was it not proven about a billion times that high intensity lifting DOES NOT WORK????

No, it hasn't. It's proven to be a very effective means of increasing strength and size.