Tilted Forum Project Discussion Community - View Single Post - help with exercise routine to boost weight loss + gain muscle mass

vancityboi · 01-02-2009, 12:04 PM

Ok heres the deal. I'm 23 turning 24 standing @ 5'6 and Im in the worst physical shape of my life. Up until 2007 i was hovering between 120-125lbs with some body fat. At that I time had a flat stomach (not a 6 pack) unless i eat ALOT then i get a 'food belly'. Now I happened to gain weight and now sitting at around 133lbs and i have a constant 'food belly'

Before 2007 i was active with my skateboarding and i was constantly drinking/partying, ate what i want and still maintained my skinny figure. Now all i do is work and come home. I was wondering if you guys can shed me some eating tips/exercise tips to help with loosing weight and get toned/build lean muscle. I also made a workout routine for me just to be active but I'm not sure if this help with the weight loss that I want. I dont have alot of free time i work 8:45am-5:15pm (transit one way takes me 1h15mins from home to work) so when i do get home its about 7-8pm, I have a gym at my workplace so i can def. workout there i just dont have time to jog and things like that away from work.

OK here is my workout routine that ive been following for the past 2 days (this routine is specifically designed to work with what I have at my gym). I do two exercise per muscle doing 2-3sets with 7-10 reps. and for the abs I do as much reps in 60sec then continue with the next one without stopping. Sorry if i seemed to have babbled on and on. Thanks in advance guys

Workout routine

Daily

Warm up
-bike
-thread mill

After workout
Abs
1. Weighted Side Bends
2. Bicycle Kicks
3. Side Leg Raise
4. Crunches
5. Rotational Crunches
6. Leg Raises
7. Rotation leg raises
8. Crunch + Leg raise

Monday

Chest
Pec machine
Bench Flye
Dumbell Pullover

Biceps
1 handed arm curl
1 handed assisted reversed arm curl

Wednesday

Shoulders
Machine shoulder Raise
Single arm pull down
Dumbel Shoulder Press
Dumbbell Shrugs

Legs
Leg press
Leg extention

Friday

Triceps
2 handed Rope Pull down
1 handed French curl
2 handed French curl

Back
Lat Pull down
1 handed row

01-02-2009, 12:04 PM	#1 (permalink)
vancityboi Tilted Location: Vancouver,BC	help with exercise routine to boost weight loss + gain muscle mass Ok heres the deal. I'm 23 turning 24 standing @ 5'6 and Im in the worst physical shape of my life. Up until 2007 i was hovering between 120-125lbs with some body fat. At that I time had a flat stomach (not a 6 pack) unless i eat ALOT then i get a 'food belly'. Now I happened to gain weight and now sitting at around 133lbs and i have a constant 'food belly' Before 2007 i was active with my skateboarding and i was constantly drinking/partying, ate what i want and still maintained my skinny figure. Now all i do is work and come home. I was wondering if you guys can shed me some eating tips/exercise tips to help with loosing weight and get toned/build lean muscle. I also made a workout routine for me just to be active but I'm not sure if this help with the weight loss that I want. I dont have alot of free time i work 8:45am-5:15pm (transit one way takes me 1h15mins from home to work) so when i do get home its about 7-8pm, I have a gym at my workplace so i can def. workout there i just dont have time to jog and things like that away from work. OK here is my workout routine that ive been following for the past 2 days (this routine is specifically designed to work with what I have at my gym). I do two exercise per muscle doing 2-3sets with 7-10 reps. and for the abs I do as much reps in 60sec then continue with the next one without stopping. Sorry if i seemed to have babbled on and on. Thanks in advance guys Workout routine Daily Warm up -bike -thread mill After workout Abs 1. Weighted Side Bends 2. Bicycle Kicks 3. Side Leg Raise 4. Crunches 5. Rotational Crunches 6. Leg Raises 7. Rotation leg raises 8. Crunch + Leg raise Monday Chest Pec machine Bench Flye Dumbell Pullover Biceps 1 handed arm curl 1 handed assisted reversed arm curl Wednesday Shoulders Machine shoulder Raise Single arm pull down Dumbel Shoulder Press Dumbbell Shrugs Legs Leg press Leg extention Friday Triceps 2 handed Rope Pull down 1 handed French curl 2 handed French curl Back Lat Pull down 1 handed row __________________ I reject your reality and substitute my own -MythBusters Life is easier to measure by experience points -Watch The Guild