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GETTING BACK IN SHAPE THIS YEAR

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GETTING BACK IN SHAPE THIS YEAR

Postby  Aguruchi » Thu Dec 24, 2015 3:06 am

Hey, y'all!

I'm looking into getting back in shape this year - committed and serious- would anyone have a good 3 month plan or sth to follow? Both get-shredded + also gain muscle goals.
Basically a diet or/and an exercise plan.
Thought I'd get serious this year and actually stick to whatever I'd promise myself b4 2015 ends! :)
Pretty sure some guys in this community are into this - so I'm counting on you bros!
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Re: GETTING BACK IN SHAPE THIS YEAR

Postby  dogao » Thu Dec 24, 2015 6:10 am

gl with your 3 months shape.
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Re: GETTING BACK IN SHAPE THIS YEAR

Postby  squeak » Thu Dec 24, 2015 11:27 am

I went to the gym yesterday so they don't call me a new year bodybuilder
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Re: GETTING BACK IN SHAPE THIS YEAR

Postby  Man_ate_thee » Thu Dec 24, 2015 11:48 am

you have like 1 week left this year.

On more serious note 3 is not enough for anything. 6-9 months and you & the people around you will notice.
I'm not completely sure if you're getting back into shape or a complete newbie but a full body workout for starters would be good, simple 5x5 bench, 5x5 squats, 5x5 dl and 5x5 pull ups + some supporting lifts which hit more specific parts of your body.

For example I did something like this
A = bench, dips, squats, maybe pull ups + maybe some smaller lifts depending on what muscle group you want to hit
B = bench, deadlift, overhead press, pull ups + maybe hit some smaller muscle groups.
x = rest day

AxBxAxBx... and so on.

My "program" isn't too strict, remember to listen to your body and as you make progress you might not want to squat and deadlift twice a week, depending on how much you are into huge thighs.
I never watched my diet too closely, I went for "lift heavy, eat heavy", I just stopped eating and drinking sugar and made sure I get the protein I need. Got me some mass nicely.

Getting ripped is something I never bothered with, that's Feage's territory.
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Re: GETTING BACK IN SHAPE THIS YEAR

Postby  i_no_english » Thu Dec 24, 2015 12:31 pm

eat peanut butter jelly a lot and fo strength program 5x5 u will be 2.2k in no time
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Re: GETTING BACK IN SHAPE THIS YEAR

Postby  Benhouse » Thu Dec 24, 2015 2:01 pm

Learn some discipline and resilience. Don't need a plan to get fitter, trimmer and healthier - however it does help as long as you follow it strictly which you probably won't. Common sense, stop eating shit food and follow an exercise regime tailored to what you specifically want. Do you want to be a gym rat and go through cycles of bulking and shredding - and struggle to fit into a pair of jeans down the track. Do you prefer running, riding or swimming and wanna look lean. Is there some kind of team sport you can get involved in, as exercise is always easier with a group mentality, as no one wants to be the first ***** to quit. Give yourself a proper rest cycle and rest days. Don't play video games to 3am. Don't reward yourself with shit food or alcohol because you put in a good session of exercise - animals get rewarded for that sort of shit. Don't take days off because you're not feeling 100%, just back it off a little. Don't over exercise and get injured.

But the most important rule is DON'T **** CURL IN THE SQUAT RACK. Oh and don't do crossfit.

You'll find gym becomes pretty addictive after some time too. You'll find everyone in the gym is an expert. Two head phones in and you'll have a good time.
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Re: GETTING BACK IN SHAPE THIS YEAR

Postby  argus_panoptes » Thu Dec 24, 2015 2:08 pm

Just remember that you'll most likely fail to follow your plan many many times. Dont be unrealistic
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Re: GETTING BACK IN SHAPE THIS YEAR

Postby  pip » Thu Dec 24, 2015 3:49 pm

  24 Dec 2015, 13:02 GMT » Benhouse wrote:
But the most important rule is DON'T **** CURL IN THE SQUAT RACK. Oh and don't do crossfit.


this. especially the crossfit part. That's only some made up sh*t people use to ruin their backs and share on facebook.

I usually do 4x8, some people 5x5, but just do what you can manage or feels right. Remember, it's slow progress and you will be the last to notice the difference. Also don't eat those powder stuff you can buy to get mass quickly. Not healthy. Eat lots of eggs and drink milk instead ;)
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Re: GETTING BACK IN SHAPE THIS YEAR

Postby  IvIaximus » Thu Dec 24, 2015 4:52 pm

Eat, Sleep, Workout and do not ask for advice on computer game forum. 11
Emin:
Not going to write one page down to explain how nonsense evolution is. lol
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Re: GETTING BACK IN SHAPE THIS YEAR

Postby  Russian_Accent » Thu Dec 24, 2015 5:20 pm

my only advice is what a wise man told once here on aoczone: curls get the girls. stick to it and you'll be fine 11
  » ciaran wrote:
curls get the girls
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