ShapeFit.com

[Ashy]

Hello,

Im an aussie guy, 184cm tall and weigh about 75kg (6 foot, 165 pounds). My goal is to build muscle and gain strength. I'd like to have a sixpack sometime soon aswell.
I've been half-heartedly working out for the past couple months but without a workout plan and irregularly so it's been pretty ineffective so far.

Any suggestions for a workout plan or stuff to read to make one would be much appreciated.

I have a bench and barbell, some variable weight dumbells and this multi-gym thing: http://aussiefitness.server101.com/index.php?main_page=product_info&products_id=31&zenid=98205177506a5d15fe8c909f380e738e
Oh I also have an exercise ball.

I have a fairly crap diet at the moment too, been eating a fair amount of mcdonald's and kfc.

[Boss Man]

Meals, times?

[Ashy]

Oh, woops.

8am - cereal (crunchy nut cornflakes)
12 - maccas or hungry jacks meal
6 - instant noodles or left overs (bolognaise at the moment)
8-9 - more left overs

So my diet definately needs to change. I'm not a bad cook when I do get around to cooking.

I work in an office sitting on my ass from 9 - 5:30 so ive been working out at night.

I forgot to mention in the other post that I've got a piece of bamboo rigged up as a pull-up bar in the garage aswell.

I've been thinking about joining a gym. There's one here that has a pool aswell so I could do some swimming if I did. Do you reckon it'd be worth joining or would I be better to sort out a workout plan for home first and do that for a while before joining?

[swanso5]

- for a workout search The Waterbury Method by Chad Waterbury and do as written
- add fruit to breaky
- fruit and 2 boiled eggs mid morning (prepare and take with you)
- solid protein (chicken, steak, fish, pork, turkey, tuna, sradines, salmon), veg, salad for lunch
- solid protein, veg, salad mid afternoon
- if your atill hungry btw now and training, cut mid arvo meal in half
- straight after training have a protein shake and pasta, sugary cerial, bread or rice (only one)...this is the only time you can have these for optimal benefits
- solid protien, veg, salad for dinner
- a george foreman grill can be your best friend (it's mine)
- what gym is near? we have some shit one's here with their contracts if you wanna leave

[Ashy]

Thanks for the help swanso.

I started the Waterbury Method on monday and today was day 3 workout. This is what i've done so far:
day 1
squats – 22.5kg
flyes – 6kg
rows – 20kg
skull crushers – 10kg
curls – 20kg – too heavy, half last set
leg raises – no weight

day 2
10min jogging

day 3
barbell bench – 27.5kg
Romanian deadlift - 20kg
standing barbell military press – 20kg
standing calf raises – 20kg
upright rows – 6kg dumbell
tricep pressdowns – 18kg

Day 1 seemed like it went really well. The next day dull ache in the top of my legs, biceps and triceps was great, awesome to flex just to feel the ache (am i weird? ).
Day 3 didnt seem to work quite as well. I could have added extra weight on all the exercises except the military press and pressdowns.

I've been trying to focus on eating mostly protein for lunch and dinner but I still need to do a proper grocery shop and stock up everything to last me a full week. Apples go down mid-morning brilliantly, just when I start to feel starving.

I'd like to get some protein powder or something aswell, any recommendations for that?
The other thing I wanna do is work in some stuff on the exercise ball but I spose I should stick to the waterbury stuff for now, at least till the 4 weeks is up.

I haven't joined a gym yet because I can do everything in waterbury with the equipment I've got at home.

[ballas38]

If it seems too easy on the first set of an exercise, it's always better to put some weight for the next set than at the next workout....

[swanso5]

- flyes weren;t in it....don't add in or replace things, stick to it as close as you can...flyes are useless anyway (what can 6kg really do to your body??) and if it was a good choice CW would have had in the original
- you add wt each workout so it will get harder
- need to shop, well do it
- as for powder i go to shealth shop in elizabeth st that has plenty of cheapo's (if your in melb)...either way i simply get the biggest tub for the cheapeast price regardless of brand and i don't think i've bought the same one twice now that i think about it
- swissball's aren't great in my book...the wt you use on them is no where near what you can use on benches, standing etc...the more wt you're using the harder your core is working to stabilise the load...i sparingly use them with clients even though the boss wants me to

[Boss Man]

I you want a Protein powder, you only need a cheap Concentrate one, but try getting one with Malodextrin Carbs, or some other bog standard high GI complex, if you're aiming for cheap fuss free powder.

Maltodextrin will encourage more Glycogen replenishment, and being high GI, will also help boost bloodsugar back up.

I recently switched to one myself, after years of using bottled shakes, because powdered used to give me crummy benefits, and mixing / taste issues, and this one is working out fine, mixes well, (no need to mix with a fork even), no bloating, and apart from one or two initial issues sometimes getting the dose and water levels to mix it right, I feel happy with it.

It's also going to work out a bit cheaper this way, and with the increased Glutamine content, I can use 1 scoop of Glutamine a day, every day before bed, (not after workouts anymore), so I'll save there, not having to buy it every 6 weeks

[Ashy]

swanso: Yeah I did flyes because I didnt have dip bars yet but I cut down some bamboo last night ready to build some .
Roger on the swiss ball.

Boss man: cheers I'll have a look for some of that stuff.

I'm up in Townsville so definately won't be shopping in melb, heh.