so im gonna get back into the game. looking back at my wrestling days i was pretty fit. now...not so much.

anyways. need some suggestions on how to achieve the physical fitness im looking for.

cardio is easy enough... haha

body toning. dont know too much about.

looking for medium mass building with good tone. whats a good work out schedule?

thanks

 

How serious are you? A perfect scenario would go something like this.

Monday, Chest/Triceps, cardio
Tuesday, Back/ biceps , cardio
Wednesday, Legs/abs, no cardio..legs already worn out
Thursday, Shoulders, cardio
Friday, Abs, Cardio
Saturday, Rest and Recover
Sunday. Rest and Recover.

Notes:
Drink lots of water.
When doing cardio, try HIIT, or Hi Intensity Interval Training. If, for instance you like the treadmill, adjust the resistance so one minute it

 

70% of it is diet...the most effective mass building requires multi-joint exercises such as squats and pull ups...toning/sculpting exercises require single joint movements such as your standard bicep curl...previous poster summed it up except that he has way more cardio than you need...if you strength train properly/efficiently and your not just sitting around from set 2 set your heart rate will stay constantly up more than enough to eliminate cardio that day. I must stress heavily that no matter what you decide to do, do not slack on what you eat...drink the river dry and ingest meaningful carbs...no sodas/candy...if its not naturally occurring its not the best you could do...cereal bars and all kinds of ish are gimmicks....lean meats/fish ...veggies/fruits...egg whites/dairy...is where you should do 90% of your eating

 

Good information from above. Only thing I would add would be instead of combining muscle groups, try to separate them out individually. ie:
- Monday, chest
- Tuesday, biceps
- Wednesday, triceps
- Thursday, back
- Friday, shoulders
- Sat, legs

And try to do cardio on each day. That is the schedule I'm trying to follow. The only thing is that I only do about 30 min of lifting, then about 30 min of cardio, and throw in some abs when I'm in the mood. You don't really need to devote a whole day to abs because when you are lifting other body parts, you typically keep your stomach flexed. I don't know though, your workout depends on your age and goals. How old are you?

 

Agree on the diet, try to eat foods in their simpliest form (ie non-processed). Sparrow is right on with the multi-joint exercises. Bench press, squats, military press, dead lift and pull ups should be the cornerstone of your workouts. 3 or 4 sets at a weight that you can do for 6-10 reps and you should only have to do each major muscle group once a week. Also, don't skimp on abs or, as the gurus like to call it nowadays, core. It's not just situps anymore, lots of exercises to strengthen the midsection and you can do these 2-3 times a week. Slow and steady wins the race - expect at least a month for your body to get used to the movements, another month for it to start responding by being able to lift more and yet another month for the results to really start showing. Finally, keep a journal, to track daily both what you are eating and how your exercises are progressing. It really helps. Good luck.

 

Need more info. You need to set more short term goals. You can't realistically gain mass and lose fat at once, so if the ultimate goal is to do both, you need to break it down into intervals. So, What do you want to do first? Diet and routine will change depending on your 1st goal.

 

heres a bit more info:

im 19

im about 5'7'' at 120ish lbs.

basically im a pretty small young guy haha.
__________________________________________________ __________

im serious but not serious. in the sense that this is just another thing im adding to my life and probably wont venture so far as protien shakes or changing my diet too much.

i dont drink soda cept on occasion (max maybe 1 time for dinner or something)

i will eat out on occasion as well (with friends and what not)

my goal is just build a little mass to even out body proportions and then tone so it doesnt look like just fat.

thanks for the help so far guys

 

looking up your hieght weight on a chart, dont know if its anyway fits the current thinking but it shows a 5'7" male weight
~135lb? better information is available?? i did not spend alot of time on this. try to get an idea of your body fat too although its mostlikely very lo.

nothing like burning yourself out at the gym, not doing as much as you can, because the last few days your diet was off. 4sure youre the one to know more and this is your call.

 

I hate the ****ing word 'tone.' It's retarded and meaningless. You are pretty scrawny You should eat a lot of protein, carbs, and good fats (nuts, eggs, fish oil, olive oil). 4-6 smaller meals a day would benefit you for sure. Protein at every meal then either a carb or fat, or both. Either eat a full meal of protein and carbs 1.5 hours before a work out, or a protein shake and some simple carbs (wheat bread, oats) 0-30 minutes before work out. Drink protein shake and simple carbs immediately after workout. Simple things for diet without changing it much.. cut the shitty carbs like white bread, white pasta, white rice. Cut saturated fat.

Focus on heavy compound lifts: military press, bench press, row, deadlift, squats, pull ups, dips. Deadlifts and squats are the two most important lifts.. don't be a pussy and skip these.. google to learn form, practice light so you don't hurt yourself.

read this http://forum.bodybuilding.com/showthread.php?t=998224 and follow it for a few months.

Cardio isn't going to help you gain weight, so don't do it unless you're concerned about your cardiovascular health. Even if you gain a few lbs of fat while trying to gain mass and want to cut it off.. thats about diet and heavy lifting, which burns fat better than cardio.

 

cant do that. im asian

guess ill look at the shakes and stuff soon once i get settled in.

well let me just go at it for a few weeks and ill try to report back see how things are going.

thanks for the help guys i got a good idea on what to do now.

and as for cardio i just want to get my cardio endurance back. not for weight loss. as im pretty slim as it is haha