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+Shogun+'s Newbie Training Log
A little background/stats for all of you:
I am currently 21 years of age, 5'9" 1/2" (that half inch is very important to me! hah) and 149-151 lbs.
I haven't always been this light in weight, back in High School about 4 years ago, I was 220lbs (and didn't have that extra 1/2 inch that I am so proud of). I didn't exercise to get down to the weight I am at... at all. I just used portion control and stayed away from the bad foods (most of the time).
I just recently started working out in my own apartment about 2 weeks ago. I am a pretty reclusive person by nature (unless I got some booze in me) and I am currently in college, away from home and friends. The school gym without a friend to go with isn't really in my comfort zone.
Equipment I use on the norm:
Two 25lb Dumbbells
Resistance band set, three band attachments
Supplements I take:
Muscle Pharm 'Assault' (Pre-workout N.O. and creatine supplement)
Optimum Nutrition '100% Whey Protein Gold Standard'
Generic daily multi-vitamin
I have 3 ON Protein shakes throughout the day, 1 with breakfast, 1 with dinner, 1 before bed. I take a scoop and a half in each shake.
For breakfast I have a banana or eggs (scrambled).
For lunch I have a slice of Country Oat Bran wheat bread with tuna straight out of the can and a banana.
For dinner I have either boneless/skinless Purdue chicken, two pieces of 3oz Salmon or a 90% lean beef patty. With either of these I have assorted steamed veggies or rice.
So today I started out with a banana and shake for breakfast along with a multi-vitamin. Had another banana for lunch, with a slice of Country Oat Bran bread and took my 'Assault'.
About 10 minutes after taking the Assault, beginning with stretches. I then did 20 curls with each arm with the 25lb dumbbells, 50 situps and 50 crunches. After the situps and crunches I started my resistance band routine, this routine focuses mainly on the arms, legs and back although I use things around the apartment like a door or bedpost to workout my chest by pulling the band across my body, using only the muscle group I want to focus on.
In between my various resistance band workouts, I do cardio intervals such as jogging in place with knees going up high, shin jumps, jumping jacks, running man and line hops. I did this for about 45 minutes.
After the resistance band workout I took a 5 minute break and then tried and push my limits, first with dumbbell curls, then situps, then crunches. Going with each up until I can't anymore, cardio intervals in between each of the 3 exercises.
I had a beef patty for dinner along with some rice and a protein shake.
I have been doing this routine for two weeks now, Thursdays being my off days due to late classes. Progress is quite visible, which I am happy about. My body has always been able to change physically quite drastically without much work, but now that I am putting actual effort in I am quite excited to see the results.
My goal is to lose the belly I do have and get my abs to show pre-workout without flexing and increase my weight to 165 lbs with a low body-fat percentage.
I'm looking for more chest workouts that I can do with the equipment I already have or something cheap I can buy.
Feel free to contribute via suggestions/constructive criticism, and if I can help you in anyway let me know.
Today I changed some things up a bit.
I focused on chest and arms. I did a lot of dumbbell work; curls, presses, even threw both the 25 lb'ers in my backpack and took a 10 minute run outside (frickin' cold out here in NY). I tied the dumbbells to the end of all 3 resistance bands and did squats with one in each hand. Even did some of my cardio intervals with the dumbbells in the bag.
Lots of situps and crunches, threw in a number of pushups which I hate.
Today I threw on my 16oz boxing gloves and shadow boxed while bobbing and weaving for one of my many cardio intervals.
Had my vitamin, banana and shake for breakfast.
Had a slice of Country Oat Bran bread for lunch, wasn't too hungry.
After my 'Assault' and workout, I had four 98% fat free low sodium 40 calorie hotdogs with a slice of the Country Oat Bran Bread, a banana and a shake. New meal I am trying out, they are microwaveable, so something easy that I can do when I feel like being lazy.
I planned on Fridays being off-days, but I couldn't help myself. Had the itch today.
I started the day off with a banana, my vitamin, a piece of Country Oat Bran bread and a shake, then for lunch another banana and slice of bread with yet another shake.
I took my 'Assault' a little after 4:30, did some stretching and shadow boxing and 5 curls with each arm with the 25lb dumbbells to get my blood flowing.
Did my band exercises with cardio intervals and about 4 sets of 50 situps and 50 crunches scattered in between all of it. Threw in 50 pushups today at the end of the workout.
Did some dumbbell presses and flys as well.
Tied the most resistant band to my bed post and went across my chest with it for another chest exercise, worked out pretty well.
Had a shake, tuna sammich and corn for dinner. Feeling pretty good.
UFC 109 tonight, I'm always hyped after events, maybe I'll have a second workout.
Took sunday off to watch the big game and relax.
Two workouts about an hour apart today. Wasn't fatigued at all after the first. Each about an hour and 15 minutes long.
First I went through the resistance band workout with the intervals after some stretching and dumbbell curls. I shadow boxed a lot today with the 16oz gloves on. A few sets of pushups and situps throughout.
Second workout was a lot of dumbbell with cardio, a lot of it being shadow boxing with the gloves. Did a few sets of pushups and situps through this workout as well. Used resistance bands around my desk leg for some upper chest exercises. Put all the weight onto one dumbbell for some more chest exercises.
Banana and shake with my vitamin for breakfast.
Tuna sammich and protein bar for lunch before my 'Assault' and workout.
Two 3oz Talapia fillets for dinner with a bag of assorted steamed veggies and a shake.
Just ordered a Iron Gym Pull-up bar. Not sure my doorframe can handle it though. Will be here on the 11th.
Felt the double workout today. Went through with the band exercises and cardio intervals. Did some dumbbell stuff, a bunch of sets of situps and pushups throughout. Bands are getting kind of boring, should really drag myself to the gym.
Shake and orange for breakfast.
Tuna sammich with some beans for lunch.
Protein bar with my 'Assault' pre-workout.
Two lean beef patties with peas and a shake for dinner.
I am looking to cut 15lbs and I know cardio and HIIT training routines and have been working out and I have been on a diet but I am not sure 100% if I am doing it correctly. Mind helping me out?
To lose weight, the easiest thing would be to go on a calorie deficit type diet and eat healthy, also.. portion control! Diets are pretty specific to body type and metabolism I have found out, you can't just take some other persons prescribed diet and expect it to work for you. However you aren't really going to build a lot of muscle that way (the calorie deficit diet) unless you (like me) have a certain body type and metabolism that works like that.
I am pretty new at this myself, but that's just some of my thoughts/findings.
Breakfast (right when I wake up)
-2 Hard boiled eggs, banana, yogurt
-Small bowl of cheerios, banana, yogurt
-Tuna wrap, Apple, Yogurt
-Another Wrap, Apple, Yogurt
-Chicken noodle Soup, Banana, Yogurt
-Pasta with vegetables, Banana or apple, Yogurt
Fitness wise its looking like this
-H.I.I.T (About 20-25 min)
-Some sort of chest
-H.I.I.T (About 20-25 min)
-Some sort of chest
-H.I.I.T (About 20-25 min)
-Some sort of chest
Pasta and noodles aren't good for cutting weight. Also, what brand of yogurt? fat free? If so, the only thing to worry about with yogurt is that it contains a lot of sugar, so don't eat too much and make sure everything else you eat doesn't contain much or any sugar.
Not sure what you drink. I drink only water and my protein shakes mixed with 3/4 water, 1/4 2% milk.
Make sure your tuna wraps are on wheat. Wheat is a much better carb than white flour based breads and such.
Looks like your having trouble with finding workouts for the chest area just like I was, going by your training schedule. I'd get a pullup bar. Cheap (40$ for a nice one; Iron Gym Extreme Edition on Amazon.com) and good for lots of different chest, ab and arm exercises.
4 days is way early to see much of anything though. Keep at it.
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