Hey, I have a few questions on a workout routine.
I saw this 300 workout exercise and I've currently been doing this the past week (altered slightly, been doing the bench in replace of push ups) and it seems great. Works out different parts of the body and also increases endurance.
However, I was wondering if I should do this, or create a 4-5 day routine that targets a specific area. For example, day 1 would be chest, 2: bi/triceps, 3: back, 4: shoulders, etc. For some background, I'm 190 pounds, 6'0, and I never really been serious on muscle gaining however I am determined to change.
Besides this, I need to run to lose my stomach and oblique fat cause it's starting to become noticeable, lol. So what do you think, stick with the 300 workout, or create a routine to target single areas per day?
I'm not familiar with the 300 routine (mind posting it?), but as far as your stomach fat... if you're bulking then it's pretty much inevitable that you'll acquire some. To lose your stomach fat you need to consume less calories than you spend... but if you do that your muscle gains will pretty much stop. It's one or the other for the vast majority of people.
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I linked it, but heres the direct url: http://youtube.com/watch?v=Y4j6Z_DNLkc
As for the stomach fat, it's not horrible, but its noticeable with no definition whatsoever. I'm currently not trying to bulk up per say, more so trying to get extremely cut first. After working out I usually do 15 minutes of cardio everyday, and Ive been eating better and less then I did before working out. I plan once I get cut and have definition, to start gaining muscle mass.
Bro......please drop the 300 workout crap. That is another fad workout that made its way into Muscle and Fitness after that frickin movie came out with 300 ripped ass dudes in it. you said it yourself that you were never really serious about gaining muscle before but are determined to change.......well congrats on your first step. DO NOT FALL INTO THE FAD WORKOUT TRAP!!!!!
my advice to you would be to check out Mark Rippetoe's "Starting Strength" or Bill Starr's Novice 5x5 routine. Being a beginner, if you eat like an animal and use good quality supplements, either of these routines will do wonders for you. I suggest looking them up and using one of them. If you have never serioulsy weight trained before, the 300 workout is not going to turn you into a spartan. You need to focus on building a solid foundation and learning the ins and outs of the big compund movements. you bulk for on eyear and do everything right and i would bet you add 30 lbs to your frame. then and only then should you consider cutting.
build that base first then cut!!!!! i wish i would have known this when i first started. it would have put me years ahead of where i am now. Good luck Bro!!!
Hm, you really think the 300 workout is crap? It worked for the actors who needed to look good as spartans and it worked good for that guy I posted the link for. Actually, if you watch the end, it shows him at the start before the workout and how he ended up. The way I look now, looks almost exactly how he looked when starting off.
Also, by bulking, do you mean i should actually gain more weight then my current 190 pounds?
It's crap. Seriously.
What are your particular goals? Are you just looking to cut a bit?
How's your diet?
There is alot more to what they were doing to look like that. In reality they were primarily using GymJones who is a "reseller" of the CrossFit systems. Also their diet was perfect and there supplement/drug intake was also adding to their performance.
If you want real results read all the stickies on the pages, read everything in Builts signature and ScarzOfPain's signature then read a couple of the countless threads about routines.
Also check out www.crossfit.com
Last edited by nddillon; 09-14-2007 at 01:13 AM.
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yes its crap. it wasnt the workout that worked for the actors.....it was the ****ing roids, diuretics, and having a personal trainer up their ass about every single aspect of their diet and training.
for you to want to gain definition first, then start gaining muscle- its the wrong approach my friend. if you want to gain muscle you need to heed my advice. if you want to lose weight and get cut, well you need to cut. however, if you dont have any muscle under there, cutting isnt gonna do jack **** for you. it will just make you look skinny and you will lose all the strength you have now.
edit: and from the looks this is the wrong approach. Right now, I have no definition or muscles, so cutting would probably do me nothing right now. So basically I should just bulk and gain as much muscle mass as possible, then once im satisfied with my look then you begin to cut to really define the muscles?
As for eating habits, I use to eat like crap, however I cut down on pretty much all junk food. for example, today I had oatmeal with a glass of OJ, macaroni and beans with 2 pieces of wheat bread, protein shake, bowl of cereal, and a yogurt. for drinks I either have Vitamin Water, 100% juices, milk, or just regular water.
Last edited by SHU327; 09-14-2007 at 01:20 AM.
alright bro i feel your frustration. now, it IS possible to lose fat and gain muscle at the same time. I have personally done it. however, the progress is SLOW AND PAINFUL AS ****!!!!! you really have to be strict on your diet and find that good balance of cardio work and weight training to make it happen. it CAN happen but i personally dont think it is worth it.
if I were YOU i would concentrate on a good clean bulk. now since you have never really trained seriously before, by starting now, if you eat alot of good foods and use big compound movements, you are going to see great gains. now- that fat you have now, just ****ing forget about it and concentrate on building mass. that fat is gonna start appearing to be less and less the more muscle you gain. you will probably keep that fat and maybe even put some more on, but because you are gaining muscle mass it will create the illusion of less bodyfat. are you trackin?
you gotta pick one way or the other bro. but, if you are dead set on doing both at once, it is possible but i think its a waste of time. if you have your mind made up, this is what worked for me. Check out MAX-OT by AST Sports Science. There is an entire workout routine, supplement guide, and cardio guide. i did great with it but i wish i would have just concentrated on building that big solid base first.
I see 7six, I personally think I have a good natural build. I've eaten like crap with little to no exercise for a long time and I am still only 190 pounds, though my endurance is absolutely horrendous.
I think the way to go would be to continue bulking and weight training. If I begin to cut I can see myself just losing strength and possibly just getting skinnier with no muscles.
However, I plan to increase stamina and endurance as well. I know weight training will help this, but usually cardio helps increase things like speed, stamina, and endurance. This is such a dilemma! lol
hey man its only as much of a dillema as you make it. set realistic short term goals for yourself and DO NOT compare yourself to anyone else. you/me- we will never look like a spartan, just a bigger and stronger us!
endurance is your problem huh? well, putting on muscle is probably the best way to begin improving overall health. more muscle = more test, less fat, higher metabolism, self confidence, well being, etc etc
you will do fine man just follow a good routine
best of luck
I also want to add that most of the actors/stuntmen in 300 were already in decent shape, throw in hours of workouts and fighting choreography, with a great diet plan, and they're going to look a lot better in a short period of time then the average joe that has a "real" life.
Last edited by LouPac; 09-14-2007 at 02:34 AM.
That's not how you link it.
Just run a report and post up the average - like this (these are mine from this week):
Fat: 70 627 38%
Sat: 12 109 7%
Poly: 7 65 4%
Mono: 13 115 7%
Carbs: 130 402 24%
Fiber: 29 0 0%
Protein: 158 633 38%
Just FYI: not being a fan of tracking is right up there with not being a fan of getting results.
You're getting results - there's no need to change what you're doing.
The OP has a gut. He needs a new plan.
Well, the reason I am beginning to develop a gut was because I ate too much mixed with eating unhealthy foods (fast food, frozen food, soda, etc.) and I never worked out or did cardio, and this went on for years, however because of my natural build that im lucky for, I never gained alot of weight, I just suffered from having abysmal endurance and stamina and only recently I noticed my gut getting bigger.
So I've decided to cut out all junk food and soda. I just plan to eat less then I did, eat much healthier, and have a constant weight training everyday and I think this will help me lose some of the gut without really worrying about counting every calorie.
Okay, so for yesterday, here's an example:
Fat: 8 71 6%
Sat: 2 19 2%
Poly: 3 23 2%
Mono: 2 19 2%
Carbs: 254 962 82%
Fiber: 13 0 0%
Protein: 35 139 12%
Again, it's probably not 100% accurate and it doesn't account for my protein shakes.
You want a good workout, get the book called "The new rules of lifting", best workouts EVER, (imo).
You need a LOT more protein in your diet and a LOT less carbs. No wonder you're battling fat. Read Built's signature link to MMM Fat and Diet.
You should be getting at least one gram of protein per 1 pound of lean body mass... preferably more.
Lumiel's BGB Weightlifting Journal
32 y/o, 6' tall, 205 lbs
Last edited by ZenMonkey; 09-14-2007 at 01:03 PM.