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| Workout plan/meal advice! | |
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| Tweet Topic Started: Jul 16 2013, 04:24 AM (336 Views) | |
| NineTailedFox | Jul 16 2013, 04:24 AM Post #1 |
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Hey, guys! I, like many others, want to get back into shape. I've had this gym membership with my mom and dad, and I can bring a guest, so I've got a partner to come with me. Although I'd say she's in more shape than I am.. But anyways. I'm gonna spout out things about myself and my work ethic/habits and whatnot and maybe one of you could suggest a plan for me! ![]() I'm 18, just graduated high school. I used to play volleyball, so I've been fit before in my life, but every time the season would end, I wouldn't be as active, so I'd gain a few, and then lose that and then some once the next season started up. I haven't played volleyball in 2 years, but in the past 2 years, I've done marching band out on the 114 degree summer heat every single day for 2 weeks, and then every morning for 2 hours during the fall, not including evening rehearsals Monday/Thursday. Now I'm going into college, a college that doesn't have marching band, but they have an open gym. They do have a volleyball team that's Division 1, which would be what my shoulder (I had serious shoulder surgery a year ago) could handle, and I've got to look into somehow being a part of that in the upcoming years. Anyways, I don't get very motivated very easily, but I feel like if I had a plan that I had to stay by, that I could do it. My eating habits aren't that great, also. My parents have cut down the carb intake that they have, and my mom's lost 8lbs while my dad's lost 20lbs within a couple of weeks. While I'm still growing, I don't think that'd be a very smart thing to do, especially if I'm going to be working out more.. I love pasta, and when I was playing/marching, I ate it before almost every tournament/show, which gave me amazing energy for the next day and a half of playing. Along with my shoulder being weak, my knees have had a toll on them. Playing volleyball, I dove on the floor a lot (I was the setter, always running everywhere and touching the ball on every play), so my knees eventually gave out. I had a microscopic tear in one of my knee's cartilage and was on physical therapy to strengthen the muscles around my knee cap, because my knee cap wasn't aligned right and wouldn't stay aligned. SO. With all of that, I have shoulder and knee difficulties, but I'm willing to work through any scar tissue, as I've had to break a TON of scar tissue in my shoulder (some of it was by force from my physical therapist >.< ), and I'm willing to go on whatever balanced, healthy eating plan (I don't like using the word "diet") would be best for myself. So, if any of you workout junkies have any suggestions, shoot them my way! I'd really appreciate it! EDIT: I'm roughly 5'6" and weigh about 164lbs Edited by NineTailedFox, Jul 16 2013, 04:37 AM.
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| SpeedoTrunks | Jul 16 2013, 09:26 AM Post #2 |
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Diet wise, I think it's a personal thing, depending on what you want to achieve. The "general" things that I've been reading is something like porridge for breakfast, pasta for lunch then something meaty for dinner. Should you want to bulk up a bit, then add in protein shakes between meals, as well as generically "more calories". If you do want to gain a bit of weight, then look into what foods are best for you and contain the most calories. As an example some nuts are packed with calories and so on. Then it's all down to you! I hit the gym three times a week whilst I'm loosing a bit of "non descript body fat" hah. I am hoping to build back up when I've slimmed down a bit, so that'll be lost of weights and lost of calories for me then. |
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| NineTailedFox | Jul 16 2013, 09:34 AM Post #3 |
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I want to shed some belly fudge right now. I've got toned muscle under it, because I do ab workouts and have played volleyball, so of course, abs are like volleyball thighs -- it's something that comes with the sport. But I've heard do cardio stuff to burn off fat (run, jumping jacks, high knees, etc.). Cardio 3 days a week and then lifting 2 days a week while you're trying to burn off fat before getting beef. |
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| SpeedoTrunks | Jul 16 2013, 09:46 AM Post #4 |
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I'm prety much the same sort of position as you, I have muscle underneath, (from when I used to Wrestle), but i'm a bit *ahem*, "heavier" that I used to be hah. The thing i've seen for loosing weight is just to burn more calories that you eat. So if you eat a bit less anyway, via an improved diet and so on, and then work out more (+ cardio) and it'll drop off. I've lost like half a stone, (7 pounds) in about 3 weeks, and I could probably do more to be honest. Edited by SpeedoTrunks, Jul 16 2013, 09:46 AM.
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| + Pyrus | Jul 16 2013, 09:49 AM Post #5 |
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Cardio certainly helps, but I don't do it at all and I'm gaining muscle and losing fat at a pretty quick pace. So I'd say that's optional, really. |
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| NineTailedFox | Jul 16 2013, 10:03 AM Post #6 |
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When I played volleyball, I was required to go to a personal trainer with my whole team. It was freaking intense. We did weights, agility, strengthening, etc. And those stupid effing "sleds" that Pace (my pt) always put extra weight on mine because I was like a freight train on those things because I just wanted to get them over with as quick as possible. I'll try to find a good picture of one.. But that once a week for an hour and a half, plus practice twice, sometimes three times a week (during club season), and we ran sprints and did agility before we actually PRACTICED, which included more sprints and heaving your lungs because you couldn't freakin breathe. All in all, I stayed in shape. I couldn't tell you if it was from the agility drills we did, from all of the sprints and suicides, or from the lifting. But I'm pretty sure the only thing I got out of lifting was back/shoulder muscle.. So I'd recommend cardio/running/agility drills for losing some fat. Agility drills would be ladders (the ladder thing you put on the floor and you do footwork stuff on), short distance sprints back and forth (probably just a few metres, and technique is key for these, because if you turn wrong once or twice you'll screw up your knees terribly and be out for about 3 weeks), and, honestly, hopping around. Jump rope either for 5 minutes or until you reach 500 before you do any kind of working out. It was always the best warm up in my days ![]() EDIT: THIS LITTLE FREAKING DEVIL OF A CONCOCTION. Spoiler: click to toggle
Edited by NineTailedFox, Jul 16 2013, 10:08 AM.
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