Going back to the gym after 2 months off - Give me Advice.

don't rest more than 75seconds between sets :-)

if you eat healthy, there is absolutely no need for supplements - just a waste of money unless you are an high end athlete.

Get a few gym days together in a row, then worry about pills and proteins . . . ;)

Don't hit it tooooo hard the first week or 2 back. Soreness can be a big deterent when just getting back into things.

A good Creatine supplement will repair your muscle and some amino acid... You should be fine! Dont forget to drink a lot of water with creatine.

My

Macromind

Yeah I'd say whatever you do, start out light. I've almost fucking killed myself in the gym before and I was sore for like a week and a half at least... wasn't much fun... and all because I did too much too soon, without easing into it over a week...

I just got back into the gym after almost a year away and after the first few weeks I feel just as good as I did back then. Just giver ;-))

I gotta go back too, dreading the first 2 weeks....

I dont think a good diet is enough. I eat very healthy right now and drink bout 2-3 L of water per day. But there is no way that is enough for a 2-3 hour work out.

I went thru the same thing... today was my first day back in around 2mths. My advice is to do a light 30 minute workout 2 days for the first week, then bump it up to 1 hr a day for 2 days next week. Then gradually increase it.

protein is a major factor in muscle growth pump your body full of it all day meal replacements are high in it. also canned salmon is better than tuna for protein i generally go to the vegtable section in the grocer and get the home made salsa and use that to mix it instead of mayo or mustard and its actually really good no carbs after 5 pm if you wanna lose weight and minimal carbs throughout the day breakfast for me was 6 egg whites a bananna and a bowl of oatmeal with my creatine and amino acids help heal muscles really well. If you get your hands on GHB small doses increase the healing process 3 fold. Hydroxycut sucks theres a company called VPX that makes a fat burner called clenbutrx (liquid) this stuff is unreal works awsome and also for building size Paradecca these two together are unbelieveable. When I was full time I put 2 inches on my arms and 3 on my chest and lats in 4 months working out 3 times a week give it a shot

What's your goal here? Are you wanting to lose weight again, or just bulk up? Your diet should depend on that factor. Either way, it looks like you're skipping lunch all together, and what you have for "dinner" and the time you eat it, can make all the difference in the world.

If you are working out more than 60 minutes you are doing more harm than good, and each muscle set should only be worked once a week. Contrary to popular belief you grow while resting, not working.

A good MRP (Meal Replacement Powder) on top of your normal diet is excellent if you want to see results, they are packed with lots vitamins and protein.

70/20/10

70%- of your calories from protein

20%- from carbs

10%- from fat

Lift first then cardio for at least 30 minutes, just enough to get your heart rate up to 155 bpm.

go vary light for the first week or 2

And if that doesn't work, you can always try larger doses on your unsuspecting date and have your way with her! Is this what it's come to?!?!?! Damn!

Ibuprofin...lots of Ibuprofin.

last time I hired a designer off gfy I lost 50lbs out of pure aggravation, but it made me stronger

I go 3-4 times a week. Hour work outs. It all depends on what your goals are. I just want to get inshape and stay there. Get a little ripped for the ladies too.

Zaha I am hurting! I just took 3 weeks off from training and I did shoulders and Bi's yesterday. I can barely lift my arms! LOL!

I am going out and overdosing on protein for lunch.

DH

P.S. I used to use Hydroxycut but found it gave me awful stomach cramps if I took it on an empty stomach.

Go slow and pay attention to form. It's not a race... to the hospital. Even if you are training for size, you gotta do cardio - the healthier your heart is... the better it pumps blood to the muscles & brain. I was in another thread yesterday talking about weight lifting and no-one could believe the weight I push, and the secret is... CARDIO. No cardio, no health. More cardio, better health. Fitness is what you do "IN" the gym, health is going "TO" the gym.

buy some drugs...it will make you huge

fuck all that supplement crap. Just have a good healthy protein rich diet while you're working out, plenty of fish vegetables and eggs. Just go easy for a week or two and you'll be back into it.
Be patient otherwise you may as well just go on a meth diet.

Creatine works well for me with this : I take it 2 months and then stop 2 months and restart the same thing again.

100% natural and perfect.

If you want a good advice never give up at the gym for 2 months because each time it will be harder for you each time.

Get some motivation think about No Pain No Gain.

You can do it

Working out to get stronger is great. It usually makes you look better as well.

I stopped lifting about a year ago. I started a sport/art that gives you an aerobic and anaerobic workout at the same time. Frankly, I'll never go back to working out for the sake of looking good. It's meaningless unless you are doing the peacock thing of attracting females. For health reason, absoutely. I have friends who talk about how healthy they are lifting weights but stack Deca and Anarval like there's no tomorrow.

I'd rather not look big and tough (Fat Chance of that), then puffed up with usless muscles that will give out on me when I need them the most. <<< personal opinion.

next time don't take 2 months off

I wanna bulk up but still stay lean.. lunch is doable on everyday other then monday/wednesday

2 months of was

1 month tour of europe
1 month of not wanting to go cause i forgot my shoes in europe and couldnt find nice ones here LOL

Get a workout partner. You help keep each other motivated and they should prevent you from falling of the wagon again

Za Ha,

One thing I did to drop down from my 310lb to my current weight of 245lb (currently dropping 2-4 a week) was to analyze my food intake. If you are trying to bulk up and stay lean keep the protein intake high, and consume enough water to help the liver deal with it, but of course you'll need to keep complex carbs in the diet to help fuel the workouts.

It's easy to over do it so watch your BMR and do some analysis with this software below to make sure you are eating enough to build, but not too much.

http://www.crosstrainer.ca/

This software kicks ass and takes the guess work out of your food intake, also maybe invest into a food scale to get a idea of how much things weigh.

Like a skinless BBQ Chicken breast medium size is about 5oz

Also those scales the test body fat are great for what you are about to do.

hope this helps

If you're going for strength, there's two main types. Do you want vanity muscles that look good or do you want explosive strength? If you just want size, you'll do heavier weights with less reps, but if you want strength but retain speed, you'll do lighter weights with more reps and work explosively.

There's two types of muscle: Fast Twitch and Slow Twitch. Bodybuilders who lift slowly throughout the range will build slow twitch muscles which is better for size. Athletes that want speed and better reflexes will do higher reps in an explosive manner which tends to build fast twitch muscles. The exception are abdominals, which are predominantly fast twitch anyway, so you don't have to worry too much about the difference with them.

Cash the muscles...the most productive time are the last reps which you are struggling with. Keep good form then. The standard has always been 60 seconds rest between sets, but if you reduce that down to 30 seconds, studies show you can gain about 30% more strength.

Creatine seems to work well for some and others don't realize as much gain. I usually take 5 g before working out, and I seem to recover quicker. Drink lots of water, of course.

To burn fat, sustain a cardio workout past 20-40 minutes (I can't remember which right now...I think it's 40). Before that, you're not really burning fat optimally. Also, you have about a 40 minute window after you finish working out that you will more efficiently absorb and use protein. Make sure to eat some within that time frame. I usually just open a can of tuna and eat it straight, although I think salmon might be a little better. I just do tuna because it's cheap, convenient and tastes good. However, studies are now saying you don't want to eat too much tuna, because of the mercury content.

Find a gym with cute chicks...I'm serious...you'll work harder if you've got potentials watching you. If you can't make it to the gym, don't discount doing simple push-ups, sit-ups and pull-ups, because they can make a huge difference, arguably just as much as lifting. I do more of those, along with heavy bag work, more than anything else.

Also, if you pull something, you're done for the day. Rest. No point working out for another 15 minutes if you're going to be laid up for 2 weeks because of it. I've seen promising athletes screw up bigtime in this regard. Heck, I did it myself a month or so ago and had to go wuss for 3 weeks.

Good luck.

I'd start with one Hydroxycut & nothing but water before you hit the gym. Do half an hour of cardio every morning before you eat anything & you'll drop the fat quickly. Pop another Hydroxy before you do weights, but eating before weights is fine. Cut down on your carbs, bump up the protein & stick to a schedule you can maintain.

No sense in pushing yourself too hard at first, pulling a muscle & then being out of the gym for 2 weeks.

Good luck!

Oh yeah. Thought I'd add an interesting piece of information that a *reliable* source told me about regarding Creatine, although I have not confirmed the information through research: Creatine is known for it's relatively few and minor side-effects, at least in the short term, but one study suggested that Creatine caused the production of 3-headed sperm in some men. I'm not making this shit up! If anybody has a reference to that study, I would love to read it. The guy that told me about it was a very well informed and trustworthy fitness nut.

I went to the gym after 3 years of sitting infront of my comp and eating greasy foods. Good thing my friend is a professional trainer. My muscles are still sooo sore

the best advice i can give is


KEEP AT IT... i've been goin for 3 years, 5 to 6 days a week... you keep going, and you'll learn.

The best advice I can give is .. don't ask for advice from a bunch of desk jockey lardasses
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