getting ripped

[ewok]

ok, so the new year is here and i'm looking at another year wasted with very little to show in terms of personal fitness gains. i'm 30 this year and my goal is to get into shape, get definition and just be all rounded.

right now here are the stats:
30 years old, asian male, 5'10", 155-160lbs depending on how good i'm eating, body fat around 18% last time i measured myself.
i typically eat around 3 meals a day - i'm definitely more conscious of my diet right now and i'm taking multivitamins (GNC mega man, and this veggie green supplement thing from trader joes). i KNOW i should eat like maybe 5-6 smaller meals, more protein (i got a whey protein mix) and just leaner meats and all that... so that's something i am already aware of.

goals:
- consistently run a 8.5 minute mile in a 5km run. i used to be able to do around 7.5 minutes in a flat mile (don't laugh - i was never really in great shape).
- do 12 pull ups no problems
- bench around my weight. i think right now i'm around 100 lbs (don't laugh - it makes me sad actually )
- build more lean muscle, get definition. right now i think i'm flabby in all the wrong places

soooo... having said that. what advice do you guys have? work wise i am a 7am - 5-6pm kind of office guy. i definitely don't eat as well as i should during lunch times, and quite often i'm burned out after work. not the best scenario to start with, but hey - fitness requires sacrifices.

the last week or so i decided i've had enough and i've been hitting the gym nearly every day. i jog around 2-2.5 miles on the treadmill (around 19 minutes or so - not a great pace, but gotta get back into things somehow). and i've been slowly lifting again. i lifted a bit one summer during college and i was easily going 10 pull ups a time (that's kind of my own measure of fitness, not necessarily squats or whatever).

any advice on a guy around my age with these types of goals? i just want to look lean, more chiseled and just be in good shape. i got tendinitis a few times on both knees when i ran too much 1-2 years ago and i really don't want to risk injury just cuz hey - i'm not exactly a kid anymore, so my body recovers slower.

i don't know if there are other guys out there with a similar life style situation, similar age etc. that can share some advice, work out routines etc. and help me get closer to my goals.

thanks in advance for any advice.

 

[ewok]

no one??

 

[bomber]

Add 10x cart wheels in your excercise. This will help your balance your weight when doing pull ups.

 

[famous323]

p90x

 

[Perentie]

Hey,

This realy isnt that hard to achieve, we bodybuilders have programs-

1.Bulk up phase.
2.cutting phase.
3.maintanase phase.

To get shredded all it takes is the correct diet, weight training and MAX-OT cardio.

Just be aware that this is a lifestyle choice not just a quick " i want to get lean then revert to my regular diet and lifestyle". To really achaive your phisical goal you have to have the right mindset, i cant stress enough how important that is.

If you want to be lean and muscular then idealy you would bulk up then go on a cutting phase but if you just want to get lean and toned then you need to work on your diet first, try to eat 5-6 small meals a day for example-

breakfast- 5 egg whites, 1 slice i whole grain toast folloowed by a protein shake in water.

brunch- 1 small can of tuna in olive oil and a cup of bassmati rice.

lunch- Chicken breast salad.

drunch( inbetween lucn and dinner)- tuna and rice.

Dinner- Chicken or lean beef steak with 2 baked potatos and green leafy veggies.

4 hours after dinner- ..................... you get the picture.


Pre workout- protein shake, creatine etc

post workout shake- protein shake, Bcaa's multivitamin and mineral, glucose powder or pill to replenish what your body has used and also help shuttle the nutriants to your muscles.

Workout 4 days a week, never do cardio before a workout, cardio should be done 4 times a week for best results.


Max-OT cardio-
http://ast-ss.com/information/?p=17



cheers-

Darren

 

[ewok]

Add 10x cart wheels in your excercise. This will help your balance your weight when doing pull ups.

lol really? i'm trying to figure out if you're serious or not.
i did get a good laugh reading this though haha
pardon my ignorance in this area, but how would that work - i'm being serious and inquisitive now

 

[Liam]

well your body fat is 18%. i will tell you now get it down to the 5-8% region and you'll look more than in shape. most body builders who are at their peak genetic threshold and aren't gaining muscle will generally, if they can, drop their body fat and they look bigger. it's all an optical illusion, a higher fat content makes your muscles look round thus smaller, low body fat chisels all your features and you look ripped.

unfortunately there is one hitch, with a low body fat % you loose a lot of fat in your face which can unfortunately look a bit funny, for a lack of better words lol. just shows a lot more creases that would be full of fat.

your metabolic rate will sky rocket if you start consuming frequent equal portioned meals. the reason is, if i can remember correctly, metabolism is the rate at which the chemical reactions in your body occur so a high metabolism means a high rate, and for some reason or another you need a constant string of food to fuel this high metabolic rate. by frequent i don't mean whenever your hungry just sit down and binge, you gotta span maybe 6 meals over a whole day that all equal to X calories that you would decide before hand. umm might pay to read about the zig zag diet which, again if memory serves, is the principle that you feed your body what it needs, when it needs it.

i'm not an expert i've just done some reading, watching, listening and alot more reading.

also what you should do is set up multiple little goals to go along, like say... "today i'm going to rip my chest up with 12 sets of bench press, pec flys blah blah blah and 40 mins of cardio" and just take it one day at a time. when you aim too high you normally crash and burn.


also be SPECIFIC with your goals, which you have been from what i see, but remmeber to set a deadline. a long term goal should be at the very least 6 months, but if i were you my long term goals would be 12 months. in 12 months you can do a great deal, and if you find your goal is becoming closer and closer to completion well before the date, step back and make a new goal and drag the deadline of your previous goal down a notch. when you start acheiving your goals you're going to get such a unmatched dose of endorphins...

 

[Bsixxx]

tien hit me up. I can help you get ripped as i am tonning down now and getting cut from 190.

 

[pURPLEcHILLIrED123]

Ewok,

Do P90X – You and I have about the same lifestyles rights now. Work in an office, waking up at 7 and getting home around 6-6:30PM. I’m 5’6” and weigh about 145, don’t know my body fat %.

I was the same as you, wanting to get in shape but never really did anything about it. Saw the infomercial for P90X on TV and was contemplating on ordering it for about 6 months. Finally did order the DVDs and didn’t touch it for about 3 months after I ordered it... Then finally opened the box and popped in the 1st DVD just to get an idea of what the workout is about. Thinking I was the ****… I tried to do exactly what the people on the TV were doing at their speed. I was extremely out of shape. Took about hour and a half to complete the first DVD. I was feeling pretty weak and wanted to throw up. After getting out of the shower…. I threw up and was like…..damn… I am hella out of shape.

I did not follow the diet program. Right when I get home, I just pop in a DVD and after each workout I drank Whey protein mix from GNC and was able only able to complete up to 60 days because I got pulled away from doing the program for few days and was not able to get back on the program.

But in those 60 days I gained 10 lbs of muscle and weighed about 155 after 60 days, I definitely felt stronger, I felt like I had A LOT more energy, I was able to just get out of bed in the morning – like I wanted to get up and get the day going. I was getting a lot of comments from my co-workers. All in all this is a very good work out program. If you are committed, you will get results. I need to get the DVDs back from my friend. I can’t even remember how many times I lent the DVDs out.

 

[ewok]

i got p90x... i did some of the ab stuff before. and i agree - that stuff kicks your butt. my abs were killing me for 3 days after the first time i did it.
you're right... i need to JUST do it.

ben - where do you work out, bud?