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PostPosted: 17 Oct 2009, 08:02 
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alright, i've been working out per Ethnocide's suggestions for about a week. It feels good, but it's really tricky for me to manage stuff like diet, routine, getting enough rest, etc. I actually am thinking of splitting this thread to give the diet stuff it's own topic - that's a complex enough topic on it's own.

I also think I injured my heel doing the cardio on those stairs I posted a pic of. I would go up them two or three steps at a time. I felt good doing this because I was exerting my whole body to get over the steps (running only seems to involve the legs). I'm guessing what happened is that the front of my foot came down on the step, leaving the rear heel hanging, which put too much stress on it. I could be wrong, but that seems the most logical explanation. Now I can't walk without a limp. Of course, I can ride a bike without pain. We have some hills around here that are a lot like HIIT by default. Not quite San Francisco, but close. One route I like gains about 700 feet in the last mile (bonus points to the first math nerd that can tell me the average grade of that). You pretty much have to give it your all for 30 seconds, then walk the bike for a bit. Repeat till you get to the top, and an awesome view. ;o

As for the lifting, I've tried deadlifting my bed. It feels good, though the cramped quarters of my room make it hard to maintain the correct form. One day after doing some deadlifts I was feeling it in my lower back. I'm not sure if that's a good thing. The last thing I want to do is injure myself.

The other main thing I can't figure out, is if my body type would be "fatter" or "skinnier". I think I'm somewhere in between. I've not weighed myself in a while, but I'm certainly not obese, and if you saw me with clothes on you'd automatically think "skinnier", but I do have some flab going on. My main concern is that I seem to carry a lot of extra weight around my abdomen (the classic beer gut). It's not huge or anything, but it's there and it annoys me. I measured it at about 35 inches (I'm 5'8"). I feel I need to get rid of it before I can seriously expect to gain muscle mass. Or am I wrong on this? Will the HIIT cardio help here, or just have negligible benefit compared to something else? Also, would going hog wild on protein in this state with the lifting just be a waste of money? That's the impression I'm getting for fatter body types.

damn, I wish I could be more coherent. ;o

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PostPosted: 01 Nov 2009, 20:43 
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I'd really like to start building some strength in my arms and abdomen, because right now I'm ridiculously weak - it's just embarrassing. My build is tall and very skinny, with little muscular strength. I have a very high metabolism, and I'm very flexible. However, I don't have access to much equipment, and the exercises I do absolutely cannot cause me to lose any weight. I need to gain weight, and put on some muscle. I don't care about muscle definition, just strength. Also, some cardio would probably be healthy because, as of now, I rarely exercise and that can't be good for me or my heart.

I have 3, 5, 10, & 15-pound weights, and ankle weights. With a bit of work, I could set up a pull-up bar. I can't afford to join a gym. So, that's my limited equipment. I have lots of free time, though, so time is not an issue. Also, I'm very willing to add specific foods or supplements/vitamins (as long as they're vegetarian-friendly) to my diet to help me keep up with calories burned, and hopefully even gain some weight.

So, Ethnocide (or anyone else who can help)... could you make some recommendations for exercises for me, and maybe some specific foods or supplements that can help me put on some weight and muscle? Some type of day-to-day exercise schedule would be absolutely fantastic. Bear in mind that, since I'm female, I don't put muscle on as easily and probably need to do more to get the same results as a man. I don't want to be "muscular" or anything, just not an unhealthy weakling.

Thank you in advance for the help! :)

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PostPosted: 02 Nov 2009, 00:06 
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Also, is whey protein lactose-free? I know it's derived from the production of cheese, but I'm mildly lactose intolerant and not sure if that's an issue.

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1.5x your body weight in grams, sorry forgot to say that. 150-160 grams of protein/day. One shake usually has about 30 grams. You can double these up. You can get whey protein without lactose. No specific foods, just whatever you normally eat, but more. I guess tofu infused with more protein would work. Humus is good, I don't know what you like. Beans. Organic peanut butter. Just eat a lot. I'm not an expert in vegan diet at all, but what I just said should suffice.

There are 6 major muscle types in regards to resistance training:

-Chest/pecs
-Bicep
-Tricep
-Shoulder
-Legs
-Back

Abs can be worked every 2nd day, abs are kinda different than the other muscles in that they recover quicker and don't require as much rest.

You can move it to 4 days if you want. I wouldn't go over 5.

Example routine: (First off, find something you can use to substitute for heavy weights. Use paint cans/water garbage bags/knapsacks with books/whatever. Also, find a bench you can lay flat on. You want to do 3-4 sets 6-10 reps)

Monday: Chest/back

Push up: 3-4 sets of however many you can. Some can do more than others.
Flies:
Back workout:

Tuesday: Legs

Squats


Lunges


Thursday: Bicep/Tricep

(Remember to use something else if you don't have the weights to do the workout. You can use a knapsack filled with rocks/books. You don't need to know the exact weight you are using to get stronger. If you really want to, just get a gym membership or buy weights for home)

Friday: Shoulder
[url]
http://www.youtube.com/watch?v=bT8A7Vc-2SI[/url]




For abs just do crunches, weighted situps, leg lifts (), weighted leg lifts. Every 2nd/3rd day.


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OK, thank you so much for the help! I'm going to finally get into shape :mrgreen:

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