It appears you have not yet Signed Up with our community. To Sign Up for free, please click here....



Exercise & Fitness Message Board
Post New Thread   Closed Thread
LinkBack Thread Tools
Old 10-17-2005, 10:47 AM   #1
Junior Member
(female)
 
Join Date: Apr 2005
Posts: 24
down2earth HB User
Question Help Please

Hello! I am a 37 yo Male, 5'8 and now weigh 156-158. I dont want to gain any weight, as I am at a great place for me finally.

Questions:
a) I need a good breakdown of a workout routine with recommended weights and some exercises 3-4 days a week!!
b)How can I keep my body weight to where I am at!! My bf is about 12%

currently:I work chest and back-bench 3sets 12 reps of 150-155,pec flys 3 sets 12 reps-140-160lbs,seated incline or decline press-3 sets of 90lbs 12 reps for chest.

arms: never know what to do! I do some 21's,some ezbar curls,some dumb bells...never feel accomplished

Any responses to what little I have provided would be greatly appreciated. I am at a point of dreading working out cause things are so routine and boring..I want to be reenergized.

Also,current diet,an apple for am,lots of water,a yogurt for snack,a small lunch and a protein bar before workouts. Once again, dont want to gain weight!!

Thanks in advance-

 
Old 10-17-2005, 11:30 AM   #2
Senior Veteran
(female)
 
Join Date: Dec 2004
Posts: 591
justanothagirl HB User
Re: Help Please

wow, is that ALL you're getting in?

 
Sponsors Lightbulb
   
Old 10-17-2005, 12:16 PM   #3
Inactive
 
Join Date: Jan 2003
Location: PA
Posts: 1,195
Moxie75 HB User
Re: Help Please

Quote:
Originally Posted by down2earth
Hello! I am a 37 yo Male, 5'8 and now weigh 156-158. I dont want to gain any weight, as I am at a great place for me finally.

Questions:
a) I need a good breakdown of a workout routine with recommended weights and some exercises 3-4 days a week!!
b)How can I keep my body weight to where I am at!! My bf is about 12%

currently:I work chest and back-bench 3sets 12 reps of 150-155,pec flys 3 sets 12 reps-140-160lbs,seated incline or decline press-3 sets of 90lbs 12 reps for chest.

arms: never know what to do! I do some 21's,some ezbar curls,some dumb bells...never feel accomplished

Any responses to what little I have provided would be greatly appreciated. I am at a point of dreading working out cause things are so routine and boring..I want to be reenergized.

Also,current diet,an apple for am,lots of water,a yogurt for snack,a small lunch and a protein bar before workouts. Once again, dont want to gain weight!!

Thanks in advance-
Honestly it's amazing you have any strength to do any excercise with a diet that sparce. You are not eating enough to build any muscle from what I can see..Lisa

 
Old 10-17-2005, 12:27 PM   #4
Junior Member
(female)
 
Join Date: Apr 2005
Posts: 24
down2earth HB User
Re: Help Please

Oh, I eat dinner as well after working out!!

 
Old 10-17-2005, 12:54 PM   #5
Inactive
 
Join Date: Jan 2003
Location: PA
Posts: 1,195
Moxie75 HB User
Re: Help Please

oh you scared me there for a minute...I'm sure Naxis will respond to what you will need as far as routine. He/She is great with that stuff..Lisa

 
Old 10-17-2005, 01:09 PM   #6
Senior Veteran
(female)
 
Join Date: Dec 2004
Posts: 591
justanothagirl HB User
Re: Help Please

how much dinner? still doesnt seem like a lot, unless you like binge on your supper, especially for a male who works out its not nearly enough.

Last edited by justanothagirl; 10-17-2005 at 01:14 PM.

 
Old 10-17-2005, 03:54 PM   #7
Junior Member
(female)
 
Join Date: Apr 2005
Posts: 24
down2earth HB User
Re: Help Please

Normally salmon and a veggie, or another meat and a veggie-the "handfull" approach.

 
Old 10-17-2005, 05:27 PM   #8
Senior Veteran
(female)
 
Join Date: May 2001
Location: San Antonio, TX
Posts: 5,591
Naxis HB User
Re: Help Please

I agree with the common consensus here. You definitely need to be eating more. You ought to be around 2000 calories a day just to maintain. I'd be very surprised if you haven't been losing weight, and muscle. Calories need to be addressed first and foremost. A close second is your food choices. You aren't getting nearly enough protein to even maintain muscle. You ought to be getting at *least* .8g per pound of bodyweight. If you added some more protein to the apple, yogurt, and lunch meals, you can probably kill two birds with one stone.
As for your workout, I have no idea what to recommend since you have no clear goal other than not to gain weight. If you keep a maintenance level of calories, whatever workout you decide on shouldn't cause any gain of weight (or loss either).
__________________
Keep your body lean, your blood clean and your mind sharp. -Rollins

 
Closed Thread

Similar Threads
Thread Thread Starter Board Replies Last Post
addicted to Percocet Somebody please help me. lisa731 Addiction & Recovery 58 09-03-2011 07:50 PM
Help! Multiple Symptoms and Still No Diagnosis star42 General Health 51 04-30-2010 02:12 AM
Fat malabsorption, anemia, and multiple other issues...please help me! :) Melnwest Gallbladder 0 04-30-2010 01:59 AM
help me to detox please shelley7491 Addiction & Recovery 21 05-23-2007 08:14 PM
Please, I need help x-Bliss-x Bipolar Disorder 7 02-10-2007 06:01 PM




Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Trackbacks are Off
Pingbacks are Off
Refbacks are Off




Join Our Newsletter

Stay healthy through tips curated by our health experts.

Whoops,

There was a problem adding your email Try again

Thank You

Your email has been added








TOP THANKED CONTRIBUTORS



diamond839 (17), janewhite1 (8), lenvegas (7), tjlhb (4), JohnR41 (3), james079 (3), Titchou (3), bdrunner79 (3), sam 23 (3), Bexiesbruv (3)

Site Wide Totals

teteri66 (1139), MSJayhawk (943), Apollo123 (860), janewhite1 (823), Titchou (774), Gabriel (743), ladybud (667), sammy64 (666), midwest1 (655), BlueSkies14 (610)



All times are GMT -7. The time now is 10:37 AM.



Site owned and operated by HealthBoards.com™
Copyright and Terms of Use © 1998-2014 HealthBoards.comô All rights reserved.
Do not copy or redistribute in any form!