[VIEWED 30196
TIMES]
|
SAVE! for ease of future access.
|
|
|
|
porsche2014
Please log in to subscribe to porsche2014's postings.
Posted on 04-13-14 4:29
PM
Reply
[Subscribe]
|
Login in to Rate this Post:
0
?
|
|
I did in 5 months... If I can anyone can do it... Summer will be here soon so get motivated folks...
|
|
|
|
porsche2014
Please log in to subscribe to porsche2014's postings.
Posted on 04-15-14 12:14
PM [Snapshot: 1575]
Reply
[Subscribe]
|
Login in to Rate this Post:
0
?
|
|
@Fiji_water bro there is a saying in Nepali "थोरै खाए बल, धेरै खाए मल"... choice is yours...
|
|
|
Fiji_water
Please log in to subscribe to Fiji_water's postings.
Posted on 04-15-14 7:13
PM [Snapshot: 1674]
Reply
[Subscribe]
|
Login in to Rate this Post:
0
?
|
|
@porsche. what was your approach to this journey? Should I focus on losing fat first and then focus on building muscle or it can be done at the same time? I know the diet plan for those goals are different with different amount of carbs/protein and calories per day.
|
|
|
porsche2014
Please log in to subscribe to porsche2014's postings.
Posted on 04-15-14 10:36
PM [Snapshot: 1731]
Reply
[Subscribe]
|
Login in to Rate this Post:
0
?
|
|
@Fiji_water bro... it can be done at the same time... you can lose fat and gain muscle simultaneously unless you are an advance body builder or skiny already... Check these videos...
|
|
|
Fiji_water
Please log in to subscribe to Fiji_water's postings.
Posted on 04-15-14 10:41
PM [Snapshot: 1761]
Reply
[Subscribe]
|
Login in to Rate this Post:
0
?
|
|
ok cool. I am a huge fan of scooby myself
|
|
|
porsche2014
Please log in to subscribe to porsche2014's postings.
Posted on 04-16-14 2:10
PM [Snapshot: 1894]
Reply
[Subscribe]
|
Login in to Rate this Post:
0
?
|
|
My weekly workout routine... Monday: Morning - 2-4 miles run/3 Sets of Push-ups and Sit-ups Evening - CHEST/ABS/CARDIO (10-15 mins) Tuesday: Morning: 4-6 miles ruck with 40LBS Evening - TRICEPS & BICEPS/FOREARMS/CALVES Wednesday: REST DAY Thursday: Evening - DELTOID & TRAPEZIUS (NECK) Friday: Morning - 2-4 miles run/3 Sets of Push-ups and Sit-ups Evening - BACK/ABS/CARDIO (10-15 mins) Saturday: Morning - 4-6 miles ruck with 40LBS Evening - LEG/FOREARMS/CALVES Sunday: REST DAY *I warm-up and cool down for 5-10 mins before and after workout...
|
|
|
Karnali Blues
Please log in to subscribe to Karnali Blues's postings.
Posted on 04-16-14 3:40
PM [Snapshot: 1944]
Reply
[Subscribe]
|
Login in to Rate this Post:
0
?
|
|
Such a great thread. One of the motivating thread I've seen in kurakani. Thanks for opening up porsche. Porsche, Let me be honest with you. I consider myself a beginner. After spending entire life not being a health conscious, from last few months I have been trying my best. I started running or I must say jogging. These days I run 3 to 5 miles a day for 5 days a week. I am sorry my schedule is like a crappiest schedule, due to which I eat twice or thrice a day. A cup of tea in the morning with some breads or cookies, Lunch around 1or 2 p.m. and dinner around 9 or 10 p.m. I try my best not to eat huge portion though. Long story short, what would you recommend for a beginners like me or somebody else who I am sure is looking at this thread but feeling shy to ask. I will thank you forever my friend.
|
|
|
GoneCrazy
Please log in to subscribe to GoneCrazy's postings.
Posted on 04-16-14 4:05
PM [Snapshot: 1954]
Reply
[Subscribe]
|
Login in to Rate this Post:
0
?
|
|
I may not be an expert at workout but I would like to put my few words on it. As I have been workingout. I would say not full time. I am in and out of gym routine quite easily. But to get the better start for the starter, you need to reduce your weight. Only way to reduce weight is watch what u eat plus cardio. I think eating is 80% and 20% is the workout. Plus you need to watch what u eat. Healthy food are one way of reducing weights. Most important is reduce sugar or no sugar for few weeks. Also no cup noodles as it has lots of sodium in it. Read the food labels. Another important aspect of food is eat breakfast like a King, Lunch like a prince and dinner like a beggar. Eat 5-6 meals a day is best way to increase the metabolism. In order to reduce weight you need to increase the body metabolism. Another important thing is no alcohol. They add empty calories to your body which will turn into fat. Working out twice a day works out perfectly. In order to be in better shape, you need to reduce your body fat first. Cardio and food are the only ways to reduce the body. These are my thoughths. Been working out but not committed to it. FYI, I reduced 25 pounds ever since I started working out since last year.
|
|
|
Karnali Blues
Please log in to subscribe to Karnali Blues's postings.
Posted on 04-16-14 7:21
PM [Snapshot: 2033]
Reply
[Subscribe]
|
Login in to Rate this Post:
0
?
|
|
Gonecrazy, thank you for the suggestion. Also want to ask you one question. All these people in this thread including you have been telling eat 5 to 6 meals a day rather and eating twice or thrice but when you said 5 to 6 meals a day, what type of meals you're talking talking about? I'm not trying to be lazy to Google search but I believe I can learn more from experience rather than reading the health article. Please enlighten me on the meal plan. Would greatly appreciate it.
|
|
|
porsche2014
Please log in to subscribe to porsche2014's postings.
Posted on 04-16-14 9:17
PM [Snapshot: 2078]
Reply
[Subscribe]
|
Login in to Rate this Post:
0
?
|
|
@GoneCrazy - I second you...
@Karnali Blues - I am glad to know that you are trying to live healthy... my first request to you is PLEASE QUIT SMOKING...
" I run 3 to 5 miles a day for 5 days a week" - Running is a good for you but for sure 1. it won't be enough for full body workout 2. you don't want to run everyday since your muscle need to recover (like at gym you don't want to do chest for 5 days a week) so my recommendation will be if possible run 3 days a week in the morning and hit the gym in the evening or vice versa.
"Eat 5 to 6 meals a day rather than eating twice or thrice but when you said 5 to 6 meals a day, what type of meals you're talking about?"
This is how I have been trying to eat since last couple of months:
8:00 - Breakfast
10:00 - Snacks (1 banana or 1 apple or protein bar) either one
12:00 - Lunch
2:00 - Snacks (salad or yoghurt or nuts or 2 hard boiled egg) either one
4:00 - Snacks (sweet potato or whole wheat bread with peanut butter) either one (30 mins prior doing weights, i try to eat carbs before workout)
6:00 - 3 Scoop Protein Shake (after workout)
0800 - Light dinner + Caesin
I drink 4-5 ltr water everyday.
|
|
|
porsche2014
Please log in to subscribe to porsche2014's postings.
Posted on 04-16-14 9:37
PM [Snapshot: 2102]
Reply
[Subscribe]
|
Login in to Rate this Post:
1
?
Liked by
|
|
For all Sajha female friends...
|
|
|
porsche2014
Please log in to subscribe to porsche2014's postings.
Posted on 04-17-14 5:47
PM [Snapshot: 2253]
Reply
[Subscribe]
|
Login in to Rate this Post:
1
?
Liked by
|
|
|
|
|
Kiddo
Please log in to subscribe to Kiddo's postings.
Posted on 04-17-14 7:50
PM [Snapshot: 2317]
Reply
[Subscribe]
|
Login in to Rate this Post:
0
?
|
|
If you guys lack weights then don't sweat, you can use your girlfriend:
|
|
|
behoove_me
Please log in to subscribe to behoove_me's postings.
Posted on 04-17-14 9:18
PM [Snapshot: 2361]
Reply
[Subscribe]
|
Login in to Rate this Post:
0
?
|
|
Very inspiring Porsche, and this is my workout routine (a LOT changed from when I was 25, I do not do deadlifts anymore) Day 1 75 cals on spinning machine (5 mins) Arm, torso and leg stretch (approx 5 mins) Pull up (7 reps) (screwed up my rotator cuff few years ago, I used to do 15, so sad) 40 push ups Bench Press 3X10 Incline Bench Press 3X10 Pec deck flye 3X10 Cable crossover flye outside pec 3X10 Cable crossover flye inside pec 3X10 Tricep extension 6X10 Hanging leg raises 40+20+10 Crunches 30+15 Oblique crunches 30+30 Stepper 225 cals (15 mins) Day 2 75 cals on spinning machine (5 mins) Arm, torso and leg stretch (approx 5 mins) Pull up (10 reps) Military Press 3X10 Lateral raises 3X10 Rear delt extention on Pec deck machine 3X10 Lat pull down 5X10 Cable rows 5X10 Hanging leg raises 40+20+10 Crunches 30+15 Oblique crunches 30+30 Elliptical 225 cals (15 mins) Day 3 75 cals on spinning machine (5 mins) Arm, torso and leg stretch (approx 5 mins) Alternate Incline Dumbbell curl 5X10 (I alternate this with barbell curl every other week) Preacher curl 5X10 Hanging leg raises 40+20+10 Crunches 30+15 Oblique crunches 30+30 Spinning Machine 225 cals (15 mins) Day 4 Rest Day 5 Rest Day 6 75 cals on spinning machine (5 mins) Arm, torso and leg stretch (approx 5 mins) Pull up (10 reps) Calf raises 3X10 Leg Press 3X10 Squat 3X10 Hamstring Extension 3X10 (I alternate this with lunges every other week) Quad Extension 3X10 Tricep extension 6X10 Hanging leg raises 40+20+10 Crunches 30+15 Oblique crunches 30+30 Treadmill 225 cals (15 mins) Day 7 Rest Not an ideal workout if you ask me, I should rest a lot after a leg day but I always do leg on weekends, and I sleep very well on Sunday.
Last edited: 17-Apr-14 09:35 PM
|
|
|
porsche2014
Please log in to subscribe to porsche2014's postings.
Posted on 04-17-14 10:09
PM [Snapshot: 2376]
Reply
[Subscribe]
|
Login in to Rate this Post:
0
?
|
|
@beehove_me: if this works for you than you are fine coz there isn't anything like perfect routine that will work for everyone... Still couple of suggestions... 1. If you workout 4 days a week I would recommend to workout on monday, wednesday, friday and saturday. 2. Don't do abs everyday, twice a week should be enough. 3. If I was you I would do Day1: CHEST & TRICEPS Day2: REST Day3: SHOULDER & ABS Day4: REST Day5: BACK & BICEPS Day6: QUADS & ABS Day7: REST 4. Do more compound exercises and less isolation (for beginners and intermediate bodybuilder its not even required) 5. Keep in mind that Triceps and Biceps are small muscle group unlike chest and back. Also your biceps and triceps get worked out when you are doing chest and back. I do 2 different exercise of 4 sets for triceps and biceps. Biceps (either barbell curl or dumbbell curl X 4 AND Preacher curl or concentration curl or incline dumbbell press X 4). Triceps (close grip bench press X 4 AND lying triceps extension or overhead lateral triceps extension X 4). To be honest doing less has worked better for me.
|
|
|
Karnali Blues
Please log in to subscribe to Karnali Blues's postings.
Posted on 04-18-14 10:36
AM [Snapshot: 2491]
Reply
[Subscribe]
|
Login in to Rate this Post:
0
?
|
|
Porsche, Thank you so much for the routine brother. I really liked your routine. You're right when you said that not to run everyday because I have running from last month and half and everything was good until day before yesterday because you know what? From last 2 or 3 days I ran in the morning as well as I did insanity/other weight lifting exercises in the evening . I ran this morning as well and guess what? I am feeling pain on my thigh and feet. I can feel the pain on my muscles inside my leg. Does that mean I have to take rest for a day? I will try to follow your routine for eating but I know it's hard to follow that because currently I am living with a roommates and it's not possible to buy all the stuffs esp when you're sharing food with the roommates. With that being said, can you please tell me something about the protein scoop that you've mentioned. I have no freaking idea about the what proteins to eat while working out. All I know about protein is that I know I can buy that at GNC :( . pardon me for my knowledge. Also Thank you for the suggestion and I know I need to quit but as you know it is hard. I have been smoking from last 10 years so it is quite difficult but not impossible because I quit for almost 2 weeks few months ago. Currently I am limiting my cigarettes to 3 to 4 and I assure you that I will keep you guys updated when I don't smoke a single for a day. I hope y'all don't mind if I share my journey of quitting cigarette because I think it helps when you share your story. TY Porsche. Last but not the least do you own Porsche or that's just a name :P:P Just kidding.
|
|
|
GoneCrazy
Please log in to subscribe to GoneCrazy's postings.
Posted on 04-18-14 11:15
AM [Snapshot: 2513]
Reply
[Subscribe]
|
Login in to Rate this Post:
0
?
|
|
Being said about the workout, first find your ideal body type. Anyone who is trying to lose some weight, there is different set of workout. For those who wants to get lean muscles there are different set of workout. I would recommend anyone who wants to lose weight and have great shape, first workout such that you lose the body weight first. If you only have pot belly and want to reduce that, its cardio and food. Also, I would recommend anyone who wants to lose weight and get into better shape, its TIME and TIME. You should not expect the sudden change in 2-3 months. Its going to take some time before you change. If the changes are fast, it means the changes won't last long if you stop doing that. Make your habit changes. It takes 3 weeks to 4 weeks just to get used to to new habits. Also, I would recommend not to eat rice for the dinner. Or very less. Like in Nepali saying " Thorai khaye baal, dherai khaye maal". Porche has good workout routine. Follow that you will see the changes. But do not expect the changes in 1 to 2 months. I have seen people working out for 2 months and gets frustrated that nothing changed. After every couple of months, you body gets saturated. That means no changes will be seen. So, you need to find different set of workout that works out best for you. Constantly change the workout format. Also, after weights training, donot forget to do cardio for 15 to 45 min. The cardio after weight training reduces lots of fat from your body. If u have pot belly, do not workout your abs. This will get you in bad shape. First try to reduce the body fat then workout your abs. Whole body workout are best. Also, change the weights for the workout slowly. Do not get too pumped up and lift heavy weights, this will tend to get injury. For supplements, take scope of proteins any after workout. This is all for the beginners and intermediate level. For advanced level, I will post when I get there :)
|
|
|
Racheeta
Please log in to subscribe to Racheeta's postings.
Posted on 04-18-14 11:22
AM [Snapshot: 2523]
Reply
[Subscribe]
|
Login in to Rate this Post:
0
?
|
|
Are you guys crazy ? so much for maintining your body ?
Question is: Do you want Salman khan style body ? (bulky type) or lean thin athetic body like Akshay Kumar these days ?
I don't think you have to do all these for making yourself fit like Akshay kumar kind of body. Lean, thin and athetic...Looks good.
My husband doesn't follow any rules mentioned above. He's is in pretty good shape. very athletic muscle.
All he does is:
(1) He rides Bicycle 5 days a week
(2) No restrictions on food, he eats Breakfast, Lunch and Dinner (yep i cook rice daal etc ! )
(3) Plays Basketball with friends in the evenings (2-3 days a week)
(4) Hits gym sometimes (2-3 days a week) but doesn't do too much weightlifting. does cardio and some abs etc.
(5) Doesn't drink much...maybe few drinks a month.
(6) No smoking.
That's all.....He's is in perfect shape... why would you quit eating your daal bhat tarkari achar :) ? you aint getting this life again !
Enjoy your food but do your exercise that's all !
Last edited: 18-Apr-14 11:22 AM
|
|
|
lamopuri
Please log in to subscribe to lamopuri's postings.
Posted on 04-18-14 11:42
AM [Snapshot: 2554]
Reply
[Subscribe]
|
Login in to Rate this Post:
0
?
|
|
Racheeta, most of us here would like athletic body, not bulky, but with six pack too. Salman is bulky without any abs. I would prefer looking lean and muscular but with pronounced six pack. It is just too attractive. :)
|
|
|