JPN706
August 29th, 2005, 05:13 PM
Yeah I know im fat, I have now decided I need to get in shape. First off though I just need some help....
How do I find out my BF %?
Im 5'5 166 Pounds.
I measured my stomach, like right on my belly button where it was the biggest and it read 93.5 cm or 36 3/4 in.
My neck is about 39 cm or 15 3/8 in.
So far ive only been weight training for 2 weeks.
heres my routine that i posted somewhere else:
I dont lift weights outside of school... Im in highschool and we just started, Im afraid our routine is bad thats all...
Sometimes he might switch the orders up like lunges before frotn squats or ect ect..
Monday: Normal Squats, Front Squats, Lunges, Power Cleans or sometimes Hang Cleans, Deadlifts.
Tuesday:Bench Press, Close Grip Bench, Behind the Neck, Incline Bench, Bent Row. After that we can go get dressed but some of us stay after a bit and do Curls and Dumbells and ect.
Wensday: We do various things, Cardio... Vertimax.... Watch Film....Help move tables and chairs for school..... whatever he feels like doing that day.
Thursday: Squats, Front Squats, Lunges, Power or Hang Cleans, Deadlift and I dunno what yall call it but he calls them Squat Thrusts? you have the bar at shoulder height and then you jump, and while your jumping you raise the bar over your head and lock out.
Friday: Bench Press, Close Grip, Behind the Neck, Bent Row, and then we have something called a Nose Breaker. Its when you have the bar locked out in the bench press position but instead of going down and touching yoru chest you bend your elbows slowly and touch yoru nose then come back up.....
and then we combo that out with something we called Burnouts.... this is optional...
Its low weights.... 45 pounds or so, you do 10 nosebreakers, then quickly do 10 bench presses, then somebody puts there hand few inches from your chest and your suppose to hit his hand everytime and everytime you hit it he will keep going higher and higher and higher untill its lock out. The he will put his two hands like 3 inches apart and youll hit the botten of him hand then the top and keep doing that untill they are fully spreaded out. and then your lock out again and he will put his hands 2 inches under the bar and you have to hit the bottem of his hands untill it goes down to your chest... after that you will do 10 quick bench presses.... by that time you are out and when your done i cant even lift my body off the floor......
are the burnouts even neccissary or is that overtraining?
After that I prob finish it off with some Curls or dumbells... I do like 30 Hammers or so and break and do 30 more.. or whatever i feel liek doign that day...
Then for Cardio this is what I do:
As of right now I go to offseason wrestling practice monday-thursday. The wrestling room is about 100 degrees-120 sometimes its even hotter. We start out by running for 10 minutes and the last minute we sprint as fast as we can. Then we will wrestle for like the rest of the practice prob 9 minutes a match.... anyone who wrestles know how hard it is.... and I prob do 3 or 4 matches... After that we do suicides/gassers or whatever you wanna call them.... Run to the middle run back run to the end run back. 5 or 6 times or so. Then sometimes if we feel good we will run a mile outside on the track.
How is my routine?
I do not have a diet right now as of yet, I need help on that. I dont wanna lose all my muscle so what should I be eating alot? Carbs? Protein? Fat? Vitamins ect??
http://img.photobucket.com/albums/v228/JPN706/Right.jpg
http://img.photobucket.com/albums/v228/JPN706/Front.jpg
http://img.photobucket.com/albums/v228/JPN706/Arm.jpg
From my calculations I should be getting 1485 calories a day to lose 3 pounds of fat a week... does this seem too little? mabe my calculations are messed up?
83 kg
165.1 cm
How do I find out my BF %?
Im 5'5 166 Pounds.
I measured my stomach, like right on my belly button where it was the biggest and it read 93.5 cm or 36 3/4 in.
My neck is about 39 cm or 15 3/8 in.
So far ive only been weight training for 2 weeks.
heres my routine that i posted somewhere else:
I dont lift weights outside of school... Im in highschool and we just started, Im afraid our routine is bad thats all...
Sometimes he might switch the orders up like lunges before frotn squats or ect ect..
Monday: Normal Squats, Front Squats, Lunges, Power Cleans or sometimes Hang Cleans, Deadlifts.
Tuesday:Bench Press, Close Grip Bench, Behind the Neck, Incline Bench, Bent Row. After that we can go get dressed but some of us stay after a bit and do Curls and Dumbells and ect.
Wensday: We do various things, Cardio... Vertimax.... Watch Film....Help move tables and chairs for school..... whatever he feels like doing that day.
Thursday: Squats, Front Squats, Lunges, Power or Hang Cleans, Deadlift and I dunno what yall call it but he calls them Squat Thrusts? you have the bar at shoulder height and then you jump, and while your jumping you raise the bar over your head and lock out.
Friday: Bench Press, Close Grip, Behind the Neck, Bent Row, and then we have something called a Nose Breaker. Its when you have the bar locked out in the bench press position but instead of going down and touching yoru chest you bend your elbows slowly and touch yoru nose then come back up.....
and then we combo that out with something we called Burnouts.... this is optional...
Its low weights.... 45 pounds or so, you do 10 nosebreakers, then quickly do 10 bench presses, then somebody puts there hand few inches from your chest and your suppose to hit his hand everytime and everytime you hit it he will keep going higher and higher and higher untill its lock out. The he will put his two hands like 3 inches apart and youll hit the botten of him hand then the top and keep doing that untill they are fully spreaded out. and then your lock out again and he will put his hands 2 inches under the bar and you have to hit the bottem of his hands untill it goes down to your chest... after that you will do 10 quick bench presses.... by that time you are out and when your done i cant even lift my body off the floor......
are the burnouts even neccissary or is that overtraining?
After that I prob finish it off with some Curls or dumbells... I do like 30 Hammers or so and break and do 30 more.. or whatever i feel liek doign that day...
Then for Cardio this is what I do:
As of right now I go to offseason wrestling practice monday-thursday. The wrestling room is about 100 degrees-120 sometimes its even hotter. We start out by running for 10 minutes and the last minute we sprint as fast as we can. Then we will wrestle for like the rest of the practice prob 9 minutes a match.... anyone who wrestles know how hard it is.... and I prob do 3 or 4 matches... After that we do suicides/gassers or whatever you wanna call them.... Run to the middle run back run to the end run back. 5 or 6 times or so. Then sometimes if we feel good we will run a mile outside on the track.
How is my routine?
I do not have a diet right now as of yet, I need help on that. I dont wanna lose all my muscle so what should I be eating alot? Carbs? Protein? Fat? Vitamins ect??
http://img.photobucket.com/albums/v228/JPN706/Right.jpg
http://img.photobucket.com/albums/v228/JPN706/Front.jpg
http://img.photobucket.com/albums/v228/JPN706/Arm.jpg
From my calculations I should be getting 1485 calories a day to lose 3 pounds of fat a week... does this seem too little? mabe my calculations are messed up?
83 kg
165.1 cm