Snehitha

6 days/week
45-60 min elliptical 80% HR

3 days/week Strength training
smith machine 40lb(bar+weights) 3x12
stiff legged dead lift 10lbs 3x12
reverse lunge 10lbs 3x15
bench press 45lbs(just bar) 3x10
knee push ups 3x12
seated row 55lbs 3x12
lat pulldown reverse grip 55 3x12
bicep curl 12 lb 3x12
tricep pushdown 20lb 3x12
lateral raise 5lb 3x12

im 38, 600 295lbs work as a police officer

I suffered a bad injury (broke my leg in 4 places) and was off work a year and my weight along with my prolong break from the gym using the excuse of children over the course of 7 years.

I used to read everything about lifting. Most of my knowledge is outdated and Im uncertain now on workout routines. Im looking for a 3 day a week program. Two days a week I still help run a boxing club. So Ill grab my cardio on those days.

Im familiar with the exercises and lingo. I just am looking for some advice and help on getting started with a proper program. I really hope focusing on my diet while trying to build some muscle/strength will get me back to my old self.

Thanks in Advance

Bob

I am 48, 5’4”, 156 lbs , 32% body fat, my goal is to reduce the body fat to a more acceptable for women ~26%.  When I started on a healthy living journey three months ago I was 163 lbs, 34% body fat.  First obstacle was behaviour modification ie sticking to exercise and healthy diet, have managed to get past it and can now go to the gym without having to talk myself into it and not craving sugar(with me it has always been the sweets and not fat).  My BMR is 1400 cal. and I have been staying in the 1200-1400 daily caloric intake and attempting to create/increase calorie deficit through exercise, I have a feeling that my metabolism is low due to age etc. and will just take me longer to get to my goal of BMI(24) and ¿ 26(maybe too ambitious).  I am doing cardio(5 days, 45min ~160 avg heart rate on elliptical), and full body strength training routine(3 days per week).  I was wondering if fasted cardio in the morning will be more effective in body fat loss. I will talk about my strength training exercise on a later post when I have time to write it all down. Appreciate some input. Thanks.

Swapna

I have been training for many years now with good results and I can say that I have a fairly good handle on how my body reacts to both training and nutrition.

Problem is…

The outside head of my triceps ( i think it’s lateral head?) on my right arm seems less pronounced and definitely shorter than that on my left arm. It’s annoying because the overall shape of my left upper arm looks much better (fuller) than my right. Seems strange as I am right handed and my strength is quite even.

What is causing this not to grow the same,is it just genetic difference? Is it because I use the arm more in everyday life and that knocks some size off it? Could it be that when I play guitar the strumming motion is bad for muscle growth?

I’m puzzled and would love to fix it if I can!

Cheers

Chris

When I say fancy supplements I mean stuff like this

Cell-volume maximizer blend
- Multi-vector creatine matrix: tricreatine malate, tricreatine orotate
- Pre-creatine factor matrix:betain (TMG: trimetilglicin), guanidinoacetic acid (glycocyamine)
- Multi-vector taurine matrix:taurine, taurine ethyl ester

Nitric oxide & vasodilation enhancers
- AAKG (arginine alpha ketoglutarate), arginine ethyl ester, AKIC (arginine ketoisocaproate)
- citrulline malate, citrulline malate ester
- nicotinic acid

Energizers & nootropic factors
- L-tyrosine, beta-alanine, citrulline malate, citrulline malate ester, methylxanthines (caffeine), niacin, evodiamine, vinpocetine

does any of this stuff actually works ? and if it works is it worth the money ?

Is this true,one of the experts says that taking vitamin c before and after workout is good for the recovery and fat loss,i do take vitamin c before and after the workout..

http://www.medicalnewstoday.com/articles/40914.php

Hi this is sunny,iam from mumbai,iam an IT professional and also a stock investor and a stock analyst but thats mine side biz..

Iam 29 years of age,weigh 74kgs

Iam 8 mths old in the gym,never join gym during school and college days,min gf told me to join the gym thats the reason i join the gym and now iam really interested in building muscles,i do read lot and lot of books,blogs etc etc,i did grasp some knowledge on this field and i have also spread the information to mine friends,i found your website by googling,really a quality and authentic information you had posted,i really like the information…

Sir one problem mine biceps are not growing,i dont know the reason y

After 2 mths of joining the gym,mine bicep size increase by 1inch and in the next 6mths the growth has stoped,i dont know the reason,i take creatine(5gm) + dextrose(5teaspoon) + vitamin c 1000mg + antoxylforte cap immediately after the workout,creatine help in increase of nulcei cell but in that case its not working for me..

I dont take proteins kind of stuff…

Below are the workout

DAY1
FLAT BENCH PRESS
INCLINE BENCH PRES
DECLINE DUMBBELL PRESS
CHEST PRESS

DAY2
SQUAT
OVERHEAD PRESS
DUMBELL SHRUG

DAY3
BARBELL CURL
PREACHER CURL
MACHINE PULL DOWN FOR TRICEPS

PLease let me know if there is any problem with the workouts?please help me to grow mine biceps,growth has stopped,i do follow overload progress…