I'm really commited this time to create and follow a daily routine to eradicate a lifetime of scrawniness, chronic fatigue, and dysthymia. There is a good exercise that I found, but I'm still too weak to do it.
Here: http://www.youtube.com/watch?v=HczU3cAdWwQ&feature=channel_page

My goal is to eventually have a body just like that dude. Slim and fit. For now, I'm not sure how long it will take me to even level up to get to the point where I can actually do the exercises that the guy teaches. Can anybody recommend a good full body routine to get me at least strong enough so that I can do that?

he doesnt look that buff, he is just skinny.

Some chicks dig a scrawny bloke.

Can you do basic push-ups and other no weight added exercises now ?

Are you over or under desired weight ?

How about you pick up some free weights?

I have 2 5lb dumbells. I can do both in one hand for biceps. I can do about 4 pushups at a time just like the first one in the video. But ya, he's thin, but at least he's toned up. That's my goal. Right now, I'm just thin and flimsy like Lelouch Lamperouge.

... I'm just thin and flimsy like Lelouch Lamperouge.

Lelouch Lamperouge?? Do straight guys really say things like that?

I have 2 5lb dumbells. I can do both in one hand for biceps. I can do about 4 pushups at a time just like the first one in the video. But ya, he's thin, but at least he's toned up. That's my goal. Right now, I'm just thin and flimsy like Lelouch Lamperouge.

I need a picture of you to give better advice.

But if you can manage it, I suggest that you buy a bench and squat rack combo and 300 lbs barbell set.

Do this workout:

Workout A:
Squats 3x5
Bench Press 3x5
Bent Over Rows 3x5 or Power Clean 3x5

Workout B:
Squats 3x5
Standing Military Press 3x5
Deadlift 1x5

Then, you workout 3 nonconsecutive days a week with 2 days off like this:

A-off-B-off-A-off-off-B-off-A-off-B-off-off-A.... etc

Every workout you increase the weight for each exercise by 5-10 lbs. The squats and deadlifts will be the easiest to increase weight in. I went from 95 lbs squats to 225 in just 2.5 months. Also, I gained about 10 lbs in that same time period... very little being fat. So the effect was more muscle than fat => leaner look.

Next, you go on a calorie controlled diet. You are to follow these 4 dieting rules:

1) Eat about the same number of calories everyday. Start somewhere random.. like 2500 calories.
2) Every meal must contain a lot of protein.
3) Eat at least 1 gram of protein per lbs of bodyweight.
3) You must eat as clean as possible. This means no fast food, no Twinkies, no candy, etc.

I used to be very anal about counting every thing.. fat, carbs, protein, etc. It's not necessary... just make sure your calories are under control and you are getting in enough protein.

Track your weight. If you are getting noticeably fat or gaining more than 0.5-1 lbs a week, then cut the calories by 200-500 calories.

Now you say you want to tone up. It is going to be a lot easier if you build some muscle because muscle feeds on fat (your organs do, too... but you can't make them burn much more than they are now).



You have to remember that when losing fat, building muscle, whatever... that the gym is only 20% of the equation. Diet is 80%. The old saying goes "abs are made in the kitchen." To get leaner you need to go in a calorie deficit... but if you don't follow the proper workout routine, your body's metabolism will slow down to compensate for the reduced food intake.

I need a picture of you to give better advice.

But if you can manage it, I suggest that you buy a bench and squat rack combo and 300 lbs barbell set.

Do this workout:

Workout A:
Squats 3x5
Bench Press 3x5
Bent Over Rows 3x5 or Power Clean 3x5

Workout B:
Squats 3x5
Standing Military Press 3x5
Deadlift 1x5

Then, you workout 3 nonconsecutive days a week with 2 days off like this:

A-off-B-off-A-off-off-B-off-A-off-B-off-off-A.... etc

Every workout you increase the weight for each exercise by 5-10 lbs. The squats and deadlifts will be the easiest to increase weight in. I went from 95 lbs squats to 225 in just 2.5 months. Also, I gained about 10 lbs in that same time period... very little being fat. So the effect was more muscle than fat => leaner look.

Next, you go on a calorie controlled diet. You are to follow these 4 dieting rules:

1) Eat about the same number of calories everyday. Start somewhere random.. like 2500 calories.
2) Every meal must contain a lot of protein.
3) Eat at least 1 gram of protein per lbs of bodyweight.
3) You must eat as clean as possible. This means no fast food, no Twinkies, no candy, etc.

I used to be very anal about counting every thing.. fat, carbs, protein, etc. It's not necessary... just make sure your calories are under control and you are getting in enough protein.

Track your weight. If you are getting noticeably fat or gaining more than 0.5-1 lbs a week, then cut the calories by 200-500 calories.

Now you say you want to tone up. It is going to be a lot easier if you build some muscle because muscle feeds on fat (your organs do, too... but you can't make them burn much more than they are now).



You have to remember that when losing fat, building muscle, whatever... that the gym is only 20% of the equation. Diet is 80%. The old saying goes "abs are made in the kitchen." To get leaner you need to go in a calorie deficit... but if you don't follow the proper workout routine, your body's metabolism will slow down to compensate for the reduced food intake.

Everything you've said seems like decent advice, especially the diet bit, but that much protein is not necessary. You may need to increase your protein intake, but not 300-400%.

he doesnt look that buff, he is just skinny.

Buff means being muscular. He is that. Having a sixset abs needs more than being merely "skinny." It needs constant exercising to maintain tone and you have to be slim.

The young man in that video is quite strong, and you can tell that just by looking at him in his other videos. He's also very good looking and probably has sex a lot.

it requires work and that is all, no work no benefits.

That dude looks like a little woosy! If you want to build strength and muscle mass, you never want to "explode". You want to do exercises slowly.
I gained weight by using a complex carb mix, and protein powder.
http://www.mysupplementstore.com/zecaisbynabe.html

Everything you've said seems like decent advice, especially the diet bit, but that much protein is not necessary. You may need to increase your protein intake, but not 300-400%.

300-400% based on what starting point?

Really, it should be 1 gram per lbs of lean body mass. If you're 250 lbs with only 180 lbs of LBM, then 250 grams of protein is overkill.

Unless you are on a low carb type of diet... then that's realistic.

Is diet really that important? I figured I could eat anything, and tone up as long as I'm doing the exercises. So the 3x5 would mean doing 3 sets of 5 reps each? I get the 2-week 'A-off-B-off' cycle thing. I just don't have any of that equipment. I do have one of those 60cm yoga balls and 2 5lb dumbells.

It doesn't seem too complicated though. I could probably do this if I join a gym. You know any good vids that depict these exercises?
Workout A:
Squats 3x5
Bench Press 3x5
Bent Over Rows 3x5 or Power Clean 3x5

Workout B:
Squats 3x5
Standing Military Press 3x5
Deadlift 1x5

Lelouch Lamperouge?? Do straight guys really say things like that?
Ya. It's an example. I'm thin and flimsly like Lelouch. Why? If I were athletic like Suzaku, I'd have the best of both worlds. That's why my ultimate goal is gymnastics. I already have excellent balance and agility. I just need to built up my strength and flexibility. So I plan to do it in phases.

Phase 1 - Basic strength training to get my strength up to a decent level.
Phase 2 - Real body sculpting like the guy in that video teaches.
Phase 3 - Flexibility and full gymnastics training.

Ya. It's an example. I'm thin and flimsly like Lelouch. Why? If I were athletic like Suzaku, I'd have the best of both worlds. That's why my ultimate goal is gymnastics. I already have excellent balance and agility. I just need to built up my strength and flexibility. So I plan to do it in phases.

Phase 1 - Basic strength training to get my strength up to a decent level.
Phase 2 - Real body sculpting like the guy in that video teaches.
Phase 3 - Flexibility and full gymnastics training.

Diet is absolutely critical. We talked about this awhile back. You need supplements as well, vitamins etc.

It's like a car, if you run it hard you will burn more fuel. That is what your doing. If you don't replenish your body with nutrients and water it will run down and it will take you longer to recover.

It will take time.

I would start with a regimen of push ups and crunches, small free weights and build up to larger ones, mix in some aerobic activity. After you get you body used to a certain level of activity then you can start to expect returns from lifting heavier weights.

Remember, heavy weights fewer reps will build bigger muscles, lighter weights more reps will build a leaner body.

Good luck.

Daily:
I'm drinking green drinks (kale, celery, lemon, apple, banana).
Eating salmon.
Drinking CytoSport Muscle Milk shake with soy milk and nuts.
I sometimes end up eating chips.

Eat a lot of protein and sleep.

Right now, I'm just thin and flimsy like Lelouch Lamperouge.
BWA HA HA HAAAAA !!!

Hey "LuLu" - Run any laps around the old Academy lately ?
:D



Ya. It's an example. I'm thin and flimsly like Lelouch. Why? If I were athletic like Suzaku, I'd have the best of both worlds.
Keep dreamin', buddy.

Maybe they'll hand you the keys to the Lancelot, too.
:rolleyes:

Lix you suck I told you like 4 years ago what to do. heres some advice Follow throug wit something your word of the day toilet paper will be "consistency".


To bulk up you need to consume 1 gram of protein per lb of bodyweight. for example (or if you have learning difficulty or dyslexia) If you weigh in at 200 lbs you must eat 200 grams of protein per day.

Do your basic damn workouts fuck all this new workout bullpoop. when your at a standard decent level of overall speed/strength/fitness then you can go do all the fancy shit you like man.

Squats,
Pullups,
push ups,
Sit ups,
Roman sit ups.
Leg Raises,
Extented stance holding example, horse stance, low stance or even holding small weights out for long periods.

Go running and jogging, Eat your vegetables, Drink alot of water, around 10-14 glasses a day not no 7-8 glasses that's for couch potatoes. Drink a protein shake after a workout and before if you want. Crack an eg in if you wanna go hard like rocky for all it matters. When you do your workouts Sets are important, You cant just do reps you gotta do sets. Dont worry about looking strong just train hard and be strong, posting about it on the internet is your worst mistake you just lucky im here today by coincidence to help your ass. Just stop talking and start doing Lix you should be a fucking hulk by now since I told you to start training. you dont need to go gym lisft up some damn trash cans if you have to.


*turns off angry PT mode*

Wasup anyway I hope all is good with you and your problems are becomming fewer.

Peace

I need a picture of you to give better advice.

But if you can manage it, I suggest that you buy a bench and squat rack combo and 300 lbs barbell set.

Do this workout:

Workout A:
Squats 3x5
Bench Press 3x5
Bent Over Rows 3x5 or Power Clean 3x5

Workout B:
Squats 3x5
Standing Military Press 3x5
Deadlift 1x5

Then, you workout 3 nonconsecutive days a week with 2 days off like this:

A-off-B-off-A-off-off-B-off-A-off-B-off-off-A.... etc

Every workout you increase the weight for each exercise by 5-10 lbs. The squats and deadlifts will be the easiest to increase weight in. I went from 95 lbs squats to 225 in just 2.5 months. Also, I gained about 10 lbs in that same time period... very little being fat. So the effect was more muscle than fat => leaner look.

Next, you go on a calorie controlled diet. You are to follow these 4 dieting rules:

1) Eat about the same number of calories everyday. Start somewhere random.. like 2500 calories.
2) Every meal must contain a lot of protein.
3) Eat at least 1 gram of protein per lbs of bodyweight.
3) You must eat as clean as possible. This means no fast food, no Twinkies, no candy, etc.

I used to be very anal about counting every thing.. fat, carbs, protein, etc. It's not necessary... just make sure your calories are under control and you are getting in enough protein.

Track your weight. If you are getting noticeably fat or gaining more than 0.5-1 lbs a week, then cut the calories by 200-500 calories.

Now you say you want to tone up. It is going to be a lot easier if you build some muscle because muscle feeds on fat (your organs do, too... but you can't make them burn much more than they are now).



You have to remember that when losing fat, building muscle, whatever... that the gym is only 20% of the equation. Diet is 80%. The old saying goes "abs are made in the kitchen." To get leaner you need to go in a calorie deficit... but if you don't follow the proper workout routine, your body's metabolism will slow down to compensate for the reduced food intake.

LOL absane you think lix can do those? thats like one of my workout sessions lol. He can't even do push ups and pull ups properly. if you max out on your own bodyweight workouts you will be in shape if your eating the ptotein. Trust me you can have yourself looking like a boxer short model without touching a single weight.


Let him start on the basics first you dont run before you even crawl. do push ups before you start bench pressing..... whats the point his form will be all out of shape and wonky annyway.


peace.

LOL absane you think lix can do those?

The workout I gave him is actually a beginner workout given by a guy named Mark Rippetoe (http://startingstrength.wikia.com/wiki/Mark_Rippetoe). It isn't the hard and the workout tends to be over in less than 40 minutes.



Let him start on the basics first you dont run before you even crawl. do push ups before you start bench pressing..... whats the point his form will be all out of shape and wonky annyway.

He can still do pushups if he likes. However, if he cannot even bench press the 45 lbs bar.. then yes, he needs to do pushups. Otherwise, pushups aren't going to make him much stronger.

Ya thanks for the reminders! I had been really inconsistent ever since LA Ftiness stole $100 from me. That's why I have a fear of joining the gymy.

I'd like to do Absane's routine, but just don't have the equipment. I've been very consistent, and leveling up to an extent with what I've been doing. I tried to do a pullup on the bar at the pool, but couldn't do a single one. My routine consists of situps on my yoga ball, pushups, lifting the 10lb dumbells. Squats up and down to the music with no particular form.

I'm 5'8" 135lbs now. Last year at this time I was like 155lbs. I don't know how much protein I consume. I do a shake. I eat a wild salmon fillet every day. I drink green juice. I take 1tbsp cod liver oil. And at night, I take melatonin, and sleep with no light/sound. That way when I wake up, I feel refreshed and easy instead of groggy and lethargic.

I mean in a way I feel like I'm progressing, but sometimes I get this negativity that tells me I'm going to end up getting distracted by something that causes me to stop climbing the mountain of acheivement thereby falling off to my impending doom again.

I've been eating pretty decent except I need to cut out the chips.

I got a 1 week free pass to the gym. I'm ready to put in some hard work. Since I only have 7 days, I plan to do the whole circuit each day for 7 days straight.

Squats
Bench Press
Bent Over Row
Standing Military Press
Deadlift

This seems simple enough. Do you think this will really work? I'm afraid of using those barbells. They have a large selection of machines to use though. What machines would allow me to accomplish these workouts?
Thanks!


This is from Absane's suggestion:
Workout A:
Squats 3x5
Bench Press 3x5
Bent Over Rows 3x5 or Power Clean 3x5

Workout B:
Squats 3x5
Standing Military Press 3x5
Deadlift 1x5

I think the key to start any good exercise is to go for long walks as the body seems to benefit from it a lot . Also walking is easy, free and can be done nearly everywhere . Walking will give you lots of rewards . This is from my personal experience only .

As great as walks are, I don't think it walking will be enough to develop all the necessary body musclke/strength.

As great as walks are, I don't think it walking will be enough to develop all the necessary body musclke/strength.

Depends on how you go about it.

Walking builds more capillaries in the body and greatly improves blood circulation. The more blood you can get around your body, the more it can do (like shuttle nutrients around to build muscle).

I can't do "walks around the neighborhood" or anything pussy like that. I go on strenuous uphill walks like I am on a mission. What I mean is that I walk as fast as I can while pushing off with everything... hamstrings, quads, glutes, calves, everything.

When I see stairs, I try to make a challenge out of those.

I'l just say that I don't have wimpy-looking legs or ass..

I'm really commited this time to create and follow a daily routine to eradicate a lifetime of scrawniness, chronic fatigue, and dysthymia. There is a good exercise that I found, but I'm still too weak to do it.
Here: http://www.youtube.com/watch?v=HczU3cAdWwQ&feature=channel_page

My goal is to eventually have a body just like that dude. Slim and fit. For now, I'm not sure how long it will take me to even level up to get to the point where I can actually do the exercises that the guy teaches. Can anybody recommend a good full body routine to get me at least strong enough so that I can do that?

Stop drinking cola

that should help a lot

Stop drinking cola

that should help a lot

Funny thing is... I did that, and I didn't lose weight. However, I do think that drinking soda contributed to some of my added weight. HFCS is the devil.

What? I don't drink cola.

[SIZE="3"][FONT="Tahoma"]I'm really commited this time to create and follow a daily routine to eradicate a lifetime of scrawniness, chronic fatigue, and dysthymia.

I totally need to join you in this. Wake me when you start.

What? I don't drink cola.

admitting you do is the first step in stopping drinking cola.

I totally need to join you in this. Wake me when you start.
6:30am

One of the most physically fit athletes in the entire world are ballet dancers and bicycle riders, do you see many over muscular people in them? :shrug:

One of the most physically fit athletes in the entire world are ballet dancers and bicycle riders, do you see many over muscular people in them? :shrug:
I don't. I'd like to be that fit.

6:30am

I must have missed it, oh well, try again sometime next year. ;)

I don't. I'd like to be that fit.I can't recommend sea kayaking enough. I've just started about a month ago and I already look a lot more toned and fit (at aged 40). It's great fun and you won't even notice how hard you're working..catch some fish at the same time and cook it up..you can't beat it!

My goal is to eventually have a body just like that dude. Slim and fit. For now, I'm not sure how long it will take me to even level up to get to the point where I can actually do the exercises that the guy teaches. Can anybody recommend a good full body routine to get me at least strong enough so that I can do that?
Youre looking for an exercise that will make you strong enough to exercise???

If you lack overall physical vitality I recommend fasting as a possible therapy.

Like the Master Cleanse for example:
http://www.youtube.com/watch?v=cK0IhixTDsY

I once spoke to an idiot who declared:
"Sensitivity is weakness."

My counter is this:
If you don't know your arm is cut off and bleeding, and you can't feel it, who now is weak? The numb dumb or the man who feels?

My neck is in constant severe pain. Is this because I need to stretch it more or stengthen my neck/shoulders/upper back?

Go see a doctor, how can anybody diagnose you from such brief description such as "my neck is in constant pain" You might have a trapped nerve or spinal damage for all I know, or you might just have a weak kittens neck. Go see a doctor firt and if everything checks out A OK then come back to me and I will teach you some neck training methods to make you stronger.

I hope your eating and doing your basic work outs still you lil slacker ^_^


Peace.