Good morning everyone. My name is Jeff and I am new to the forum and also just working out. I work at a private school in Baltimore, MD and have access to our fitness center anytime day or night. I decided to make a change in my life after going to the doctors office and she told me I needed to lose 40 lbs. I am 5'9'', 240 lbs. I need to lose my stomach, but I also want to build up muscle mass in my upper body. I went to work out yesterday with a buddy of mine and I am paying for it now. My muscles are killing me in my arms. He had me doing 3 reps of 10 on the bench press, arm curls and shoulder lifts. I will do some cardio today, but I need someone to point me in the right direction. I need some help as far as a workout plan and diet.
Jeff,
Welcome to the forum. I am just north of you over the PA border. For a good beginner's workout, I would strongly recommend HomeGrown Muscle. If you need info on it, e-mail me and I can send you my files. You may want to search this site for Adam Campbell's diet, to get some tips on eating right. You can also open a free accout at www.fitday.com and start tracking what you eat.
Good Luck.
In Fitness & Friendship,
Mahler
__________________ In Fitness & Friendship, MAHLER
______________________________ __________________________ There is no light at the end of the tunnel. You carry the light with you.
Welcome aboard Jeff. I had the same feelings a few years ago at 39. I was a very flabby, tired dude, no doubt about that. Started working out, with little direction, or knowledge. Then I happened across Men's Health (in it's prime), and then discovered this board. I'll be 42 in January, and am the fittest I think I've ever been. My advice, take a look here first - http://forums.jpfitness.com/noncgi/u.../t/000056.html
and if you think you're arms hurt, just wait till you start with the deadlifts and squats. But beleive me, odd as it sounds, after a while, you'll look forward to that feeling.
Thanks for the advice Mahler and Alextown. I will definitely look into what you both told me. I will be at it again tomorrow morning at 5am. I did some cardio work today for about 45 minutes and I felt pretty good afterwards. My arms are still a little sore, but not as bad as it was earlier today. Mahler, I will email you for the Homegrown Muscle Workout. Thanks again and have a good evening.
Jeff: I won't pile more on to what the guys above said. I will emphazise: use weights as your core activity, even while trying to lose fat. You want to at least maintain muscle while dieting, and you won't get that benefit with heavy cardio, or cardio alone. Mahler is correct: the Homegrown Muscle routine is a great starting place.
And do track what you eat, at least most days, so you have a handle of your usual intake. The advantage of "Adam's diet" is that you might not have to really track it much. Lots of veggies and moderate fruits naturally helps one to eat less.
Great to have you join in/stop in, and best wishes in your endeavor!
Jeff, welcome aboard. I am about to turn 43 and, with all due respect to those who've already posted, I'd suggest doing the Beginner's workout in the Men's Health Book of Muscle. Based on your fitness level and goals, I think Book of Muscle is the best route. The book was written by Lou Schuler and Ian King, two very smart people. The book will give you explanations of exercises, diet and nutrition information and multiple workouts. The Beginner's routine is excellent. I believe you can purchase the book on Amazon. I have the workouts in Excel and PDF if you'd like them. Let me know.
Howie
note to Mahler: I agree that HGM is a good routine. But, if you remember, when we did it a few years back we had a lot of support and help throught the MH board. Jeff won't have that level of support. Also, I think the BOM Beginner's routine is a better routine. Just my $.02.
__________________ Yankee by Birth, Rebel by Choice
Jeff, I think you are receiving excellent advice from the guys who have posted and I don't htink you need much more at this stage. Just open your mind, read a lot, and learn, learn, learn. Feel free to ask lots of questions; the people on this board are top-notch. This is a lifelong adventure you've embarked upon, Jeff, one from which you will receive many, many benefits. Good luck with your journey. And be sure to keep us posted as to your progress.
Rob
PS I'm just turning 45, and like Alex, the fittest I've ever been. I too look forward to deadlift day! (It's a curse .... )
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Thanks fellas for all of your input. I will take everything into consideration. I will do lots of reading, because this is something I really need to do for myself. I'm glad you guys are giving me your support. If I have any questions I will definitely get in contact with you all. Thanks again.
note to Mahler: I agree that HGM is a good routine. But, if you remember, when we did it a few years back we had a lot of support and help throught the MH board. Jeff won't have that level of support. Also, I think the BOM Beginner's routine is a better routine. Just my $.02.
Howie,
I understand your point, but I found Book of Muscle to be the next logical step after completing HGM. But, with that said, either program will benefit the beginner tremendously.
In Fitness & Friendship,
Mahler
__________________ In Fitness & Friendship, MAHLER
______________________________ __________________________ There is no light at the end of the tunnel. You carry the light with you.
Originally posted by hypersonic: you only mention upper body dont forget to work our ur lower body with things like leg extentions, squats, calf raises, and many other.
I hope your kidding [img]tongue.gif[/img]
It's true that you also need to hit your lower body.
But not with leg extensions or other isolation exercises.
Compound exercises like squats,deadlifts,good mornings, lunges and other are much better.
Calf raises are optional but not necessary.
Hi Jeff! Welcome! I, too, am one of those born in 1966, so I'll be hitting the big one next year with you.
You've received some good suggestions here, but allow me to add one more. The Testosterone Advantage Plan by Lou Schuler is a great introductory book, especially for a guy in your situation. It's a good start for a beginner because you have a complete eating plan (with grocery list and recipes) and workout plan in one source, designed to increase muscle and decrease fat. And you can build on the foundations you learn there.
Welcome aboard! Best of luck to you!
__________________ The trick is in what one emphasizes. We either make ourselves miserable, or we make ourselves happy. The amount of work is the same. -- Carlos Castaneda
Did HGM (Home Grown Muscle) and it was very good. For some reason have found Craig Ballantyne's TT for Fat Loss more interesting and motivating. I suggest a professionally written program and a web log for support and questions.
The main thing is to find something you will keep doing!
__________________
To begin, begin. Peter Nivio Zarlenga
Bah.. my boyfriend is 42 .. but he can't complain.. I'll be 52 in janurary and feeling very good about it.
JMCGHEE hi there! congrats on deciding to take a hold of your physical life. This is a great place to get advice and encouragement. And 39-40 is still a good time to start getting fit.. there is still a long life ahead of you it's worth getting in shape to live it fully!
Let me add my welcome as a 40 year old!I started training last year (yup when I WAS 39) and am just finishing HGM. I can only agree with Mahler that it is an EXCELLENT program.
There are many here who have done and can offer solid advice. The site has changed a bit and the logs are no longer on site, but I see you will be taking Mahler up on his offer and will get the logs from him.
Do the beginner course (it is still tough and will challenge you for the year). For reading I would recommend that you buy Homeworkout Bible, the Testosterone Advantage Plan and the Book of Muscle (in that order if money is an issue). There is some overlap in the books: The homeworkout Bible shows you how to all the exercises with (a dumbell, barbell, pulley and swiss ball- without question the BEST/MOST USEFUL book I have bought,) TAP gives you a diet and it is cheap and you can even buy it used for a few $ on ebay or amazon, and the Book of Muscle because it gives a clear understanding of how your muscles work. It also is an attractive coffe table book- chicks dig that LOL)
In any case, welcome and good luck.
Peter
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Peter
After all, diamonds are a girl's best friend…
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