[Makaveli]

Well the above regimen I purported is Bill Starr's program, and the only thing that I thought I might do extra was the 3x12 reverse crunch (gotten from Stronglift, but it also states under Starr's assistance note that I can do 3 sets of situps; and stronglift says that the reverse crunch is more effective).

I know it doesn't say to do barbell curls in their program and I didn't say I was going to add those in; I was just citing my previous experience of using a 20-25lb weight (which I was able to do reps with when i did barbell curls) to determine if I should start the squats, bench press, and deadlifts with that same 20-25lb range, rather than just starting with a bar with no weights.

Sorry if what I wrote seemed unclear but I guess all the information I've been trying to absorb didn't come out how I intended when I was trying to type my previous post.
Thanks for your feedback and I hope to hear more

Hey man, I'd say forget the previous experience and just get in there one day and feel it out.
Start obviously with the bar and then gradually add more and feel it out. When you reach a weight you're
comfortable with and are hitting close to perfect sets, i'd say stick to it and then keep adding from there.
Yea if you add the reverse crunch it shouldn't really change much. Just make sure you're eating enough.
You're not gonna get big by simply working out and not eating. Good luck. Hope to hear about your progress soon.

[ramyun-yum]

Hey man, I'd say forget the previous experience and just get in there one day and feel it out.
Start obviously with the bar and then gradually add more and feel it out. When you reach a weight you're
comfortable with and are hitting close to perfect sets, i'd say stick to it and then keep adding from there.
Yea if you add the reverse crunch it shouldn't really change much. Just make sure you're eating enough.
You're not gonna get big by simply working out and not eating. Good luck. Hope to hear about your progress soon.

If I were to buy a home gym for now (they're on sale), can one bar be used for the squats, deadlift, and barbell row? or do they all have a specific bar?
(Sorry if that seems like a silly question)

So if I were to buy just a bar and some free weights, along with a bench for presses, then I think I could just do the Starr program at home, if a one-bar-fits-all is the case

And yup I got ideas of what I will do with my diet, and I have started to make those changes a few days ago.
Bought whey protein for the post-workout, and I'm splitting my meals into 5-6, getting a mix of whole foods and protein to match my body weight g for lb.

I'm used to eating white rice, but was also wondering if it would be better to switch to brown rice.

Thanks again for your help; things are more clear now, and hope to hear from you soon about this bar matter and I think I'm good to go!

[Makaveli]

If I were to buy a home gym for now (they're on sale), can one bar be used for the squats, deadlift, and barbell row? or do they all have a specific bar?
(Sorry if that seems like a silly question)

So if I were to buy just a bar and some free weights, along with a bench for presses, then I think I could just do the Starr program at home, if a one-bar-fits-all is the case

And yup I got ideas of what I will do with my diet, and I have started to make those changes a few days ago.
Bought whey protein for the post-workout, and I'm splitting my meals into 5-6, getting a mix of whole foods and protein to match my body weight g for lb.

I'm used to eating white rice, but was also wondering if it would be better to switch to brown rice.

Thanks again for your help; things are more clear now, and hope to hear from you soon about this bar matter and I think I'm good to go!

You'd need a squat rack in addition to those things you were thinking of buying. As for the bar you only need a standard olympic bar which weighs about 45lbs. With all of the above equipment you would be able to perform the Bill starr's routine. or any starting strength routine It would be better to switch to brown rice but if you really can't then you shouldn't worry about it too much.

[RITSUKO]

First off, i've read through a lot of pages of this topic and many of you give good advice =)!

My Question: Is it healthy to eat lean pockets for one meal a day?
Because at school, I really don't want to eat the food there considering my diet and lean pockets are good to just warm up in my teacher's microwave and eat while doing my work, plus they're under 280 calories?

But I know microwavable food is wrong too @_@ should I stop eating them?
I really suck at dieting >__>

My day:
-I eat 1 cup of whole grain cheerios & fat free skim milk for breakfast.
-Dried veggie chips for a snack.
-Lean pocket for lunch
-Dried veggie chips for a snack.
-Whatever my mom cooks with ground turkey for dinner + kimchi/salad
-Grapes or small Banana for snack.

30 min treadmill 3mph, 5 days a week.
1 hour treadmill 3mph, 2 days a week.


Is this any good? Any tips as of how I should change up my diet to lose weight efficiently?

I'm a girl.
Height: 5'3
I'm currently: 120-123lbs.
Trying to get at: 105-110


thanks c:

[sujulove]

Heyy.
I normally work out regularly with running everyday
and I usually watch what I eat and how much I eat also. But lately, I've been
having these cravings to eat. Even when I'm not hungry or full,
I'll just feel like eating something or putting something in my mouth and I do it.
I feel like I'm always eating something! Even just little snacks!
And I haven't had time to exercise because I'm being drowned in homework and studying.
So basically all I've been doing everyday is eating and sitting on my butt studying, and it feels terrible!
What can I do to stop myself from wanting to eat even when I'm not hungry
and how can I fit some exercise into my busy schedule?
thanks! I think this thread is just great! ^____^

[mahalk0]

hey
i absolutely love this topic that you made :]

it's amazing how much you know, and how willing you are to help other people.
goooood job

anyways, just like every other person, i need help. AHAHA~

im 5'1 weighing at 109-112lbs. which i know isnt bad at all! im happy at my weight, but i want to
slim down maybe to 103? and loose fat everywhere in my body. i want nice toned arms, & a reallllllly nice stomach

uhm, instead of the treadmill, i use the, machine that you like step on. i think it's called the elyptical machine? my friends tell me that running & stuff are really effective. but is the elyptical better than using the treadmill? because i personallly like the elyptical thingy haha
please give me ur input. thanxx

[maharu.]

Hi well...I wanted to get advice also haha.
Since I want to be fit and toned so I swim 2 times a week and do a dumbbell class for an hour for 1-2 days a week.
So I wondered what kind of light cardio or exercise I can add to help become stronger as well as become lean.

Also, I'm trying to get re certification for lifeguard in February so I wanted to be a little bit stronger to do well in the dummy tow.
I guess...arm exercises and leg exercises would be what I need to work on the most.

But other than that, I wish to loose a couple of pounds (im 128, 5'2). I guess suggestions would be great.
Then again, I'm more satisfied with being a toned woman so haha.

Thank you in advance if you could help me out on this ^^

[jackalpupz]

For you girls, you can either do the treadmill, elliptical or stairmaster for cardio. I would recommend the stairmaster for the ladies. Its a great way to get that toned butt, legs you want. Its not EASY though. Its probably a more advanced cardio workout. Most of the really fit looking girls at my 24 hour fitness do a mix of elliptical and stairmaster.

[Susq]

Are you a male or a female? Also you can't really increase your metabolism. What is your main goal? Weight loss?
If it's getting too easy i'd say increase the weights. However, it would be better if you told me what i asked above
before I give you further advice.
[/quote]


I am a female and i want to lose weight. Cause some physical therapist thinks that i should also do strength training cause i burn more calories when i am not active. So should i increase the weights? or do more reps? Thanks a lot.

[Makaveli]

First off, i've read through a lot of pages of this topic and many of you give good advice =)!

My Question: Is it healthy to eat lean pockets for one meal a day?
Because at school, I really don't want to eat the food there considering my diet and lean pockets are good to just warm up in my teacher's microwave and eat while doing my work, plus they're under 280 calories?

But I know microwavable food is wrong too @_@ should I stop eating them?
I really suck at dieting >__>

My day:
-I eat 1 cup of whole grain cheerios & fat free skim milk for breakfast.
-Dried veggie chips for a snack.
-Lean pocket for lunch
-Dried veggie chips for a snack.
-Whatever my mom cooks with ground turkey for dinner + kimchi/salad
-Grapes or small Banana for snack.

30 min treadmill 3mph, 5 days a week.
1 hour treadmill 3mph, 2 days a week.


Is this any good? Any tips as of how I should change up my diet to lose weight efficiently?

I'm a girl.
Height: 5'3
I'm currently: 120-123lbs.
Trying to get at: 105-110


thanks c:

Do yourself a favour and don't eat grapes or a banana after your dinner for a snack.
If you need to snack eat like peanuts or something with protein. Late night carbs are typically not a good idea.
Those lean pockets don't seem too bad but they're probably high in sodium. I honestly would not recommend them.
If you can switch to a healthier alternative, it would be in your best interest. The diet itself doesn't look too bad otherwise.
Could be better but not the worst.

Heyy.
I normally work out regularly with running everyday
and I usually watch what I eat and how much I eat also. But lately, I've been
having these cravings to eat. Even when I'm not hungry or full,
I'll just feel like eating something or putting something in my mouth and I do it.
I feel like I'm always eating something! Even just little snacks!
And I haven't had time to exercise because I'm being drowned in homework and studying.
So basically all I've been doing everyday is eating and sitting on my butt studying, and it feels terrible!
What can I do to stop myself from wanting to eat even when I'm not hungry
and how can I fit some exercise into my busy schedule?
thanks! I think this thread is just great! ^____^

If you feel like eating chew gum or something. Or bite on a pen or something.
Don't eat when it's not necessary. Keep to the diet you're on if you're doing
well on it and it's a decent diet. How can you fit exercise into your busy schedule?
Make time. I'm a full time university student and I still train everyday for 40mins-1hr.
I also still eat 6 times a day. Cut out the unnecessary time consuming things you do,
and speed up the other things you take long to do and you'll find you have time.

hey
i absolutely love this topic that you made :]

it's amazing how much you know, and how willing you are to help other people.
goooood job

anyways, just like every other person, i need help. AHAHA~

im 5'1 weighing at 109-112lbs. which i know isnt bad at all! im happy at my weight, but i want to
slim down maybe to 103? and loose fat everywhere in my body. i want nice toned arms, & a reallllllly nice stomach

uhm, instead of the treadmill, i use the, machine that you like step on. i think it's called the elyptical machine? my friends tell me that running & stuff are really effective. but is the elyptical better than using the treadmill? because i personallly like the elyptical thingy haha
please give me ur input. thanxx

Eliptical and the treadmill are both good machines. I wouldn't say one is better than the other.
However, the Eliptical is easier on the joints so it is good for long term use. It all depends
on the intensity you use it at. If you want to tone up your arms and abs start weight training.
Do some exercises for arms. Use machines at the gym for triceps, biceps, shoulders. Use low wieght
and go for 15-20 reps, 3 sets. I'm assuming you have access to a gym.

Hi well...I wanted to get advice also haha.
Since I want to be fit and toned so I swim 2 times a week and do a dumbbell class for an hour for 1-2 days a week.
So I wondered what kind of light cardio or exercise I can add to help become stronger as well as become lean.

Also, I'm trying to get re certification for lifeguard in February so I wanted to be a little bit stronger to do well in the dummy tow.
I guess...arm exercises and leg exercises would be what I need to work on the most.

But other than that, I wish to loose a couple of pounds (im 128, 5'2). I guess suggestions would be great.
Then again, I'm more satisfied with being a toned woman so haha.

Thank you in advance if you could help me out on this ^^

Strength comes from weight training. Becoming lean comes from a good diet. For legs i'd say
start to do squats and lunges. As for arm exercises you can do what I stated above. I'm assuming you
have access to a gym. To get leaner you have to work on your diet as i said before. Not just exercise but diet
is crucial. Eat a diet that is high in protein and low in carbs. Place all the carbs you intake in breakfast and your
pre/post workout meals or if you're only working that day pre/post work.

Are you a male or a female? Also you can't really increase your metabolism. What is your main goal? Weight loss?
If it's getting too easy i'd say increase the weights. However, it would be better if you told me what i asked above
before I give you further advice.



I am a female and i want to lose weight. Cause some physical therapist thinks that i should also do strength training cause i burn more calories when i am not active. So should i increase the weights? or do more reps? Thanks a lot.

Your physical therapist is right to an extent. How many reps and sets are you doing now? The strength
training will help you burn more calories.

[mahalk0]

"Eliptical and the treadmill are both good machines. I wouldn't say one is better than the other.
However, the Eliptical is easier on the joints so it is good for long term use. It all depends
on the intensity you use it at. If you want to tone up your arms and abs start weight training.
Do some exercises for arms. Use machines at the gym for triceps, biceps, shoulders. Use low wieght
and go for 15-20 reps, 3 sets. I'm assuming you have access to a gym."


ohh! no wonder! yesterday i went on the treadmill & i havent been on that in a long time, and i felt soooo.. like my muscles nd stuff were working harder, and my tummy felt so . haha i dont know how to explain it. HAH! but it felt good!
thnx for the advice.
uhm wen i use the machines they weigh about 15lbs well that's the lowest they go, my older brother said, its gonna make me gain muscle. i want small arms that are toned, what weight do u think i should use? 5lbs? 10lbs? cuz i dont want to gain muscle, i just wanna loose a lil more weight, then get toned.

[maharu.]

Strength comes from weight training. Becoming lean comes from a good diet. For legs i'd say
start to do squats and lunges. As for arm exercises you can do what I stated above. I'm assuming you
have access to a gym. To get leaner you have to work on your diet as i said before. Not just exercise but diet
is crucial. Eat a diet that is high in protein and low in carbs. Place all the carbs you intake in breakfast and your
pre/post workout meals or if you're only working that day pre/post work.

Thank you for this advice.
I need to start squatting I guess then.
Okay so meals with beans, eggs, and lean meat is good then.
I don't have a access to the gym as I train at the pool that is available at my old high school.
Thats why I was just curious what things I could do other than with the gym.

[Makaveli]

"Eliptical and the treadmill are both good machines. I wouldn't say one is better than the other.
However, the Eliptical is easier on the joints so it is good for long term use. It all depends
on the intensity you use it at. If you want to tone up your arms and abs start weight training.
Do some exercises for arms. Use machines at the gym for triceps, biceps, shoulders. Use low wieght
and go for 15-20 reps, 3 sets. I'm assuming you have access to a gym."


ohh! no wonder! yesterday i went on the treadmill & i havent been on that in a long time, and i felt soooo.. like my muscles nd stuff were working harder, and my tummy felt so . haha i dont know how to explain it. HAH! but it felt good!
thnx for the advice.
uhm wen i use the machines they weigh about 15lbs well that's the lowest they go, my older brother said, its gonna make me gain muscle. i want small arms that are toned, what weight do u think i should use? 5lbs? 10lbs? cuz i dont want to gain muscle, i just wanna loose a lil more weight, then get toned.

Does your older brother even know what he's talking about? Do you think 15lbs will make you gain muscle? lol,
or even a significant amount of it? Even if you gain a little bit of muscle it's not a big deal. It wont even really be noticeable.
If you mean small skeleton looking arms then don't eat. If you want to see some muscle tone hit the machines.

[Susq]

Your physical therapist is right to an extent. How many reps and sets are you doing now? The strength
training will help you burn more calories.

I usually do 3 sets and 10-15 reps.

[Makaveli]

I usually do 3 sets and 10-15 reps.

I'd go higher, 15-20 reps. If that's still too easy then move the weight up.

[T3CHA]

hey Nojeel, i've been gyming for a while, and taking protein shakes right after my workout.
Thing is, i don't wanna take it anymore, but i heard if you don't take protein after a workout, your muscle breaks down?

are there any substitutes i could use for the shakes? besides a meal?

Cheers

[jackalpupz]

hey Nojeel, i've been gyming for a while, and taking protein shakes right after my workout.
Thing is, i don't wanna take it anymore, but i heard if you don't take protein after a workout, your muscle breaks down?

are there any substitutes i could use for the shakes? besides a meal?

Cheers

Protein shakes are already a substitute for food . Their isnt really a substitute for a substitute . Protein is what builds muscle, so basically if you dont have a moderate to high protein diet, you wont build much muscle if any at all. Getting protein into your body after a workout is very important.

[T3CHA]

Protein shakes are already a substitute for food . Their isnt really a substitute for a substitute . Protein is what builds muscle, so basically if you dont have a moderate to high protein diet, you wont build much muscle if any at all. Getting protein into your body after a workout is very important.

is it true that if you take them for a while, then you stop taking it/working out. turns to fat real fast?

[lulybonynsungie]

this has probably been asked many times, so i apologized in advance if it has

so i go to the gym when i wake up in the morning before having breakfast
i dont really feel starved when i get home but i do get hungry and i'd like to have proper breakfast. I have read some advise not to eat or not to eat too much after exercising...so how much or what exactly can i have for breakfast after gym?

i usually eat a lean meat sandwich, or pita bread with hummus, and/or with some fruits
oh sometimes hardboiled egg with fruits, sometimes yogurt

thanks in advance!

[Lasthope05]

this has probably been asked many times, so i apologized in advance if it has

so i go to the gym when i wake up in the morning before having breakfast
i dont really feel starved when i get home but i do get hungry and i'd like to have proper breakfast. I have read some advise not to eat or not to eat too much after exercising...so how much or what exactly can i have for breakfast after gym?

i usually eat a lean meat sandwich, or pita bread with hummus, and/or with some fruits
oh sometimes hardboiled egg with fruits, sometimes yogurt

thanks in advance!

Well you actually want to eat after you finish you workout. During your exercise you are using your bodys energy stores and post workout meals are needed to replenish that along with the nutrients to repair cells in accelerate their growth.