GoFuckYourself.com - Adult Webmaster Forum - View Single Post - Dyna Mo et al, some diet/fitness questions

dyna mo · 08-13-2011, 03:31 PM

hey, thanks for looking my way for input on this! i'd be happy to help as best i can.

so, let's see, 30 yrs old, 165lb, totally out of shape, keep it simple, daily, home gym

goal: more healthy overall and look a bit better in 30 days poolside on vaca.

i would do the routine i am working towards completing now, it's the 300 routine

do this daily, no rest.

bent over Rows - 15 reps
Body-Weight Squats - 25 reps
Pushups - 15 reps
Jumping Jacks - 50 reps
Mountain Climbers - 20 reps
Close-Grip Pushups - 10 reps
bent over Rows - 15 reps

you should ramp up pretty fast doing this, 7-14 days, even if you are out of shape now.

so when you do bump up to this

Pullups - 25 reps
Deadlift - 50 reps
Pushups - 50 reps
Body-Weight Squat Jumps - 50 reps
V-Ups - 50 reps
Dumbbell Push Press - 50 reps
Pullups - 25 reps

jot down your reps and work towards these maximums.

diet, for now, cut the alcohol and milk, milk will keep a layer of fat on you, if you are drinking a lot of milk now, you will definitely notice an immediate difference when you stop.
you can add these back in on vaca eh. ;-)

diet, these days, for someone who doesn't have health issues, i am a big big advocate of portion control being first and foremost. just watch how much you eat. aim for fist-sized servings of protein and double+ that size for fruits and vegetables. that meal (without gravy or being fried) will typically = 500 calories.

so you want to shoot for eating 4-5 of those meals daily. don't forget the #1 nutrient we need is water, so try and have a glass of water in front of you at all times.

i would not worry about supplements, protein powders, when to eat, when not to eat or anything like that. if you want an easy meal replacement, then a protein shake does work well there but don't trip on grams of protein and all that.

look for your own patterns of when you like to eat and try to eat at those times, when you are most energetic, work out at that time. if you really like drinking beer, have a beer.

so hopefully, something like this plan should get you schnazzied up a bit for vaca, then put you on an easy to follow path that keeps you healthy without having to stress about it.

holler back with thoughts.

08-13-2011, 03:31 PM
dyna mo The People's Post Industry Role: Join Date: Dec 2008 Location: invisible 7-11 Posts: 66,765	hey, thanks for looking my way for input on this! i'd be happy to help as best i can. so, let's see, 30 yrs old, 165lb, totally out of shape, keep it simple, daily, home gym goal: more healthy overall and look a bit better in 30 days poolside on vaca. i would do the routine i am working towards completing now, it's the 300 routine do this daily, no rest. bent over Rows - 15 reps Body-Weight Squats - 25 reps Pushups - 15 reps Jumping Jacks - 50 reps Mountain Climbers - 20 reps Close-Grip Pushups - 10 reps bent over Rows - 15 reps you should ramp up pretty fast doing this, 7-14 days, even if you are out of shape now. so when you do bump up to this Pullups - 25 reps Deadlift - 50 reps Pushups - 50 reps Body-Weight Squat Jumps - 50 reps V-Ups - 50 reps Dumbbell Push Press - 50 reps Pullups - 25 reps jot down your reps and work towards these maximums. diet, for now, cut the alcohol and milk, milk will keep a layer of fat on you, if you are drinking a lot of milk now, you will definitely notice an immediate difference when you stop. you can add these back in on vaca eh. ;-) diet, these days, for someone who doesn't have health issues, i am a big big advocate of portion control being first and foremost. just watch how much you eat. aim for fist-sized servings of protein and double+ that size for fruits and vegetables. that meal (without gravy or being fried) will typically = 500 calories. so you want to shoot for eating 4-5 of those meals daily. don't forget the #1 nutrient we need is water, so try and have a glass of water in front of you at all times. i would not worry about supplements, protein powders, when to eat, when not to eat or anything like that. if you want an easy meal replacement, then a protein shake does work well there but don't trip on grams of protein and all that. look for your own patterns of when you like to eat and try to eat at those times, when you are most energetic, work out at that time. if you really like drinking beer, have a beer. so hopefully, something like this plan should get you schnazzied up a bit for vaca, then put you on an easy to follow path that keeps you healthy without having to stress about it. holler back with thoughts.