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  1. #1
    fire1986449
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    Just another fitness thread

    So I've decided to start my own fitness thread/journal. I've debated starting a thread but I think it would be good for me. Not only will it give me some accountability, but also a good way to get advice.

    A bit about me: I just turned 23 a few weeks ago and am currently in my final semester for my Master's degree. Currently I weigh around 140 lbs and am about 6' tall. I've been dancing (clogging) since I was little so while my legs are in decent shape the rest is lacking a bit. My profile pic as well as a few others in my gallery illustrates this. My metabolism seems to be relatively high.

    After I graduate (end of May) I am hoping that I'll be moving out of state to start my PhD, so I think until I get moved my main focus will be on light weights (to build up a solid core) and a proper diet. The diet is going to be an area for me as I have trouble trying to increase my caloric intake. Typically I eat three main meals and then snack in-between, usually granola bars. So I am definitely open to suggestions for increasing my calorie intake. For more long term goals I would like to refine and more definition and add more muscle mass.

    If you can stand another fitness thread I'd appreciate any support or the like you want to give

  2. #2
    On the Prowl D_Pipa's Avatar
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    Re: Just another fitness thread

    increase the calories intake to 500-1000 if you want to gain muscles

    read another threads for the advices, saves time.

    good luck

  3. #3
    Kein Ayin Hara JUB Admin KaraBulut's Avatar
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    Re: Just another fitness thread

    Take a look at some of the recommendations in the threads by BlackHoleSun and saymyname who where both in the same situation as you- tall, lean, swimmer's buid.

    BlackHoleSun's thread provides information about his diet.

    You have a good frame and muscle tone which is a great starting point. If you want a more more muscular apparance, you just need a little more mass and tone to your legs and arms to help give a visual illusion that makes them appear less lanky. Bicep/tricep work, squats and leg extensions can accomplish this very quicky.

    And some exercises that work your upper back, shoulders and chest will give you more of a V shape from your waist to your shoulders.

    You do need to add more calories, particularly protein in order to add mass. Because of your busy schedule, you may benefit from between-meal protein shakes in addition to the granola bars.

    Since calories aren't a concern for you, the granola bars won't be a problem. While granola bars are marketed as healthy, the are largely sugar. The snacks are a good chance to get protein, so when you do eat a carb snack like a granola bar, also try to include another item that is a source of protein- like a glass of milk, some cheese or a protein shake.

  4. #4
    fire1986449
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    Re: Just another fitness thread

    Thanks for everything so far. I didnít explain the diet part very well. I know that I need to eat more, a lot more really. I checked out BHSís thread and thatís a lot of food. Iíve tried to eat enough whole foods to eat so many calories, I donít remember exactly how many, anyway I couldnít eat that much food even spread out over 6 meals without making myself sick. So I guess a better way to phrase my question is should I gradually increase the amount of food or should I try to find foods that are higher in calories so I donít have to eat quite as much? Hope that makes sense.

    This is currently what Iím lifting 2x per week:
    1 set of 10 using dumbbells (15 lbs)

    Flat Chest Presses
    Incline Chest Presses
    Flat Chest Flies
    Incline Chest Flies

    Seated Shoulder Presses
    Lateral Raises
    Reverse Flies
    Front Raises

    Dead Lifts
    Single Arm Row
    Lying Bent Over Rows

    Upright Rows
    Shrugs

    Decline Seated Bicep Curls
    Hammer curls
    Preacher Curls
    Concentration Curls

    Overhead Triceps Extensions
    French Presses
    Triceps Kickbacks

    Half Squats
    Dumbbell Lunges

    Single Leg Calf Presses
    Seated Calf Raises

    Static Contraction
    Wrist Ups.
    Oblique Crunches
    Leg lifts

  5. #5
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    Re: Just another fitness thread

    You're doing all of it in one workout?

    There FAR too many exercises. And there are many exercises that are totally useless as they only work on a single muscle: Flys, all those Curls, Tricpes exercise.

    stick to something like this:

    Deadlift,
    Chinup/Lat pull
    Row
    Benchpress
    Shoulderpress
    Squat
    Lunge
    Crunch

    That's long enough. If you can do anything more after that you're doing it not seriously and need more weights.

    Cheers
    Neph

  6. #6
    On the Prowl D_Pipa's Avatar
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    Re: Just another fitness thread

    you should do something like this:

    day one
    chest and biceps

    day two
    legs and shoulders

    day three
    back and triceps

    day four
    same as day one

    day five
    same as day two

    day six
    same as day three

    day seven
    rest day

    maybe you can do cardio for 5 minutes, warm up every day?

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