Back to the gym!

[zeq]

As a sign that my fiance misses the days when I wrestled in college and well, worked out every day.. She bought me a 1 year gym pass.

I've got pretty lazy over the past 3 years, lots of soda and junk food, tacking on an extra ~25-30 pounds that I need to lose! I used to have a nutritionist that would handle all our supplements and was just wondering what I should use for going 1-2 hours for 5/7 days. Will be doing a new diet, and pretty hardcore sessions at the gym.

[Pool of the Dead]

Well the Supplements depends directly on your sessions and diet, so without that information it is hard to say.

[zeq]

Amazing story. You decided you don't wanna be fat anymore! You are godly and unique!

Yes, I am ungodly gigantic fat. I'm able to still curl my oreo cookies as I dunk them into my soy milk. GTFO plox?

[Baracuda]

Amazing story. You decided you don't wanna be fat anymore! You are godly and unique!

Typical "This thread is new and interesting reply". You are godly and unique!

[zeq]

Well the Supplements depends directly on your sessions and diet, so without that information it is hard to say.

Well more of just the use of Creatine (Maybe bi-montly) and protein powders. Maybe some decent recommendations for which kind and the usage of it.

[Deleted]

go to a proper site like www.bodybuilding.com for information

other than that, I found the following work best for me:
Optimum Nutrition 100% whey (Double choc)
Controlled Labs Creatine (electric lemonade)
Scivation Xtend (this one really is fantastic)

[zeq]

go to a proper site like www.bodybuilding.com for information

other than that, I found the following work best for me:
Optimum Nutrition 100% whey (Double choc)
Controlled Labs Creatine (electric lemonade)
Scivation Xtend (this one really is fantastic)

Yeah, will try that thanks. Thought it would be worth a shot to try here

But I guess "taking" shit from a more then likely 500lb guy with 11 level 80 characters that's posing as a 200lb man that benches 500lbs.

[Silent]

Amazing story. You decided you don't wanna be fat anymore! You are godly and unique!

\

Uzi, shut up and go away

OT - Go slow the first 1 / 2 weeks just so your body gets ready for it, you go hard the first week after nothing for 3 years you crash that week hard

[Deleted]

Start slow, dont go hardcore in the first few days cause youll just burn yourself out, Id start with cardio and get your fitness up first, usually when i havent been working out, i will spend the first week just doing cardio to get the sweats out of me

[Baracuda]

http://www.diablofans.com/topic/3210...ing-big-gains/

A pretty nice "guide" from Diablofans imo. Might be worth checking it out.

[SaminS]

I would recommend not starting with 5/7 days a week at 1-2 hours. That is a lot of volume. The most important thing however, is making a schedule and sticking to it. Make it realistic, but don't let anything interrupt it.

[Stevegasm]

I was in the same position as you last March, or similar anyway. Was 185lbs in my best shape, was up to 225lbs before I went back to the gym. I'm sitting around 190lbs now. My goal is 185, possibly 175-180. I did the supplement thing right away, and the guy at the shop gave me a pretty good deal. But what I found was that it didn't work well, simply because I was so out of shape, that I didn't have endurance to actually get a good workout anyway.

I laid off the supplements, except the protein and multi-vitamins for a while. Went back and tried some the pre-workout type stuff and recovery stuff, and it worked much better after I got back in shape. I still don't think it's worth the money though, but that is just my opinion. Also, my body seems to adapt to stimulants, medicine, and such very fast. Within a few weeks, it wasn't working for me anymore. Your mileage will vary. Being overweight already, you might already have high blood pressure or some other condition caused by being overweight. Many supplements can affect heart rate and blood pressure, so you'll want to be careful anyway.

I'll have to echo tinkabela by saying bodybuilding.com is a great site, but there is a lot of bro-science floating around there too, so choose your info wisely. I've really liked the videos by ScottHermanFitness on Youtube.

Lastly, I'm sure you know this already, but nutrition is the most important thing. The gym will be nearly a waste of time if you're not eating right. Count calories for a few weeks (I've been using a app called LoseIt! to help me). I don't know why people say not to count them, but I attribute the counting of calories to helping me lose weight more than anything. If I didn't know that a slice of bread was 110 calories, I would have thought my two sandwiches per day was healthy. But my sharpest loss in weight started after I learned the calories in the many foods I ate.

[Gaimen]

I don't see in there where he said he was going to be taking them this time just that he has in the past. 1-2 hours 5-7 days isn't too bad depending on what he does. If he rotates through muscles groups based on days interspersed with days of cardio in between.

For this thinking about doing supplements I would not bother, specially if you are just going back. The biggest supplement people normal take is protein because they "think" they need more protein to build muscles. This is a fallacy and in almost 99% of cases people are already getting enough protein in their diets. I don't know where this gentlemen is from specifically but I know in the states our portion sizes are so large that in a single meal we often eat more than half of what we need to eat in day in protein. Think about a big cheese burger you got that 1/4 or 1/2 pounder. Well the reality is that a serving size of meat is about the size of a deck of cards so you got your entire days worth in that one meal. Most of the time protein supplements only server to further tax your liver and kidney as they work to turn the protein into something useful and get rid of it.

My advice, go to the gym, start slow and wait until you are really into the routine before you think of adding anything else and they do it based on dietary needs, not based on whatever the guys at the gym say you should do. (most of the ones who needs it are running for Mr. Universe)

[Shik Valentine]

Eat at a deficit(200-500 under maintenance). Get 1gram protein per lb of lean body mass, .45g of fat per total bodyweight. Eat a diet consisting mostly of whole foods, you can indulge in your favorite foods(just practice moderation). Workout 3x a week focusing on compound lifts(squat,deadlift,bench press, military press, power clean). No need for supplements, but if you must. Grab the basics, whey, multi, fish oil, & creatine(3-5grams a day, timing doesn't matter).

Here's a couple links you could use to help you figure out your required calorie intake:

http://www.youneedhelp.totalh.com/

http://www.freedieting.com/tools/calorie_calculator.htm

The numbers you come up q/ are just estimates. Give it a couple weeks, & if you're not losing 1-2 lbs a week drop cals by about 200-300. If you're losing too much up them by the same amount.

[Digglett]

Yeah, been trying to go back to the gym myself, been a long time since I've gone, but I pushed myself to go today, and will hopefully keep up the momentum to keep doing so.

[se@mless]

tip 1 instead of typing and asking what how and stuff ; Just GO
do weightlifting in the morning run a some miles in the evenings
take 2 muscle group each day and rotate it in a 6 day work out . take sundays off

[Hurpdurp]

Ive never been "sold" on the supplements when working out. I dont plan on entering the UFC, or training for the olympics, so regular nutrition does me just fine. The only thing remotely supplement wise I would recommend would be a whey protein shake. Anything to help those muscles recover will be a good thing.

Creatine just makes you retain water in the muscles, so no real gain there.

[fishtacos]

You did not wrestle in college if you are asking for supplement advice here...

Supplements are for people who are already at a peak and need an extra edge, such as professional athletes, or collegiate athletes. If you are not in shape the last thing you need are supplements. Eat clean (whole grains, fruits/vegetables, lean meat) and throw runs in between lifts and you will shed the weight in about 3 months. Refresh yourself with a Gatorade after the first 45 min / 1 hr if you are going longer than that.

[urameshi]

The ONLY good supplements out there are a good multi-vitamin, fish oil, creatine and a good protein powder. And you should workout 5 days a week at most, your muscles recover when you rest. Any more than 5 days and you are overtraining and inducing a catabolic state.