Dyna Mo et al, some diet/fitness questions

[Socks]

So I'm going for a trip in exactly a month's time and want to use it as some kind of motivation to not be so flabby. I'm a skinny motherfucker, but totally out of shape, soft belly and whatnot.

I have pretty much less than 0 interest in learning about fitness, to be honest.. I just want someone to tell me "eat this in the morning, eat that later on, never eat these things, and do these exercises every day." pretty much.

I like to cook, so I'd be happy to make some nice stuff to keep interested. Maybe just like less ribs and pork belly dishes perhaps.

I'm 5'11", just weighed myself at 165 pounds.. My range is like 160-167 by doing nothing and eating whatever I want. I'm 30 years old.

I drink only water, milk and beer. I don't drink much beer anyways, sometimes I go months without one.

I *will* do whatever you tell me to do, if you'll be so kind to give me a little plan to follow here. I'd prefer to do something every day rather than take days off.

I have a large track right across the street, and I live at the top of a highrise, so lots of stairs and running options. I have rollerblades, no bike. I don't want to go to a gym. I do have some free weights, but haven't used them in some time. Just a few single-hand ones and a large bar.. I'll take pics in a minute and post them so you can see what I have to work with. Definitely more interested in calisthenics type exercises than gym stuff.

Will you help me? I just need a basic plan to follow as far as diet and exercise go. My goal is to get a bit more healthy, as I realize if I spend my thirties like I did my twenties, 40 isn't going to look so good. Getting started is always the hardest thing, so I want to get started now. I'm not trying to get some kind of "beach body" nonsense for my trip or anything, just to feel better and start a new routine.

[baddog]

Juice, raw foods, walk, Wii and Take Charge

[Zarathustra]

Just Eat raw foods/food that spoil and you'll never ever get fat

If you wanna get ripped do interval training

[alias]

Can't wait to jerk off to the pics.

[Socks]

I understand there's 5,000 different ways to approach this, which is what I'm not interested in. Seems silly to try and be a race car driver before I know how to drive. I've read a lot of Dyna's posts and he seems to know his stuff, so I offer myself as a test subject, if he's interested. I don't even care what school of thought it's from, what it's called, who does it, whether it's "healthy", none of it.. Just give me the steps to follow and I'll do them. I really need it to be brainless for this to work, otherwise I'll overthink everything to the point of INACTIVITY. :P Also I think the things he's written about go well with a hard single month concept.

[Socks]

Originally Posted by baddog

Juice, raw foods, walk, Wii and Take Charge

What are your preferred raw foods to eat?

[dyna mo]

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.

[alias]

Nice post mo.

[Socks]

Wow that's great info, much thanks, exactly what I need. I'll look up how to do those exercises and get started tonight. Should I just do the exercises once in the day or spread it out over the day or what?

Milk will be hard for me, I guess I'll just have to start making more vegetable side dishes so I have better stuff available to eat.

What about cardio? or will I be so tired after doing all that other stuff that cardio is a distant dream?

[BareBacked]

Originally Posted by dyna mo

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



.

wow you really think he would be ready to do that in under 2 weeks?
Seems very ambitious to me . I cant oomment on the others but I do not think I could to these

Pullups - 25 reps
Pushups - 50 reps

[dyna mo]

Originally Posted by alias

Nice post mo.

thx, this one is right in line with my goals and such so it hit home.

Originally Posted by Socks

Wow that's great info, much thanks, exactly what I need. I'll look up how to do those exercises and get started tonight. Should I just do the exercises once in the day or spread it out over the day or what?

Milk will be hard for me, I guess I'll just have to start making more vegetable side dishes so I have better stuff available to eat.

What about cardio? or will I be so tired after doing all that other stuff that cardio is a distant dream?

i love milk and can drink a gallon of whole milk every 24 hours. but lots of cals there and it really not a natural food for us. i would suggest starting with just 1 glass per meal that you want milk. then start trying water with your meals.

this routine will have plenty of cardio in it for you. if you want to run some intervals or jog around the track, no worries but it isn't needed with this. which leads to your next question- you want to do this in its entirety without stopping, all at once.
for instance, the bent-over rows 15x, you want to shoot for a weight that causes you to have to stop aaround 1/2 way to get some energy back, then continue and finish.
that adds the cardio you need, you will see how tough this is. and exercise needs to be in the uncomfortable zone for it to work, so next-

i didn't mention weight amounts and intensity, going to failure, etc.

do not worry about any of that, just exercise as hard as you can and focus on how good you will feel wrapping up knowing you gave it your all at that very time.

Originally Posted by BareBacked

wow you really think he would be ready to do that in under 2 weeks?
Seems very ambitious to me . I cant oomment on the others but I do not think I could to these

Pullups - 25 reps
Pushups - 50 reps

sorry for the confusion, those are the #s to work up to. so in this routine, i do sets of 5-7 pullups until i would reach 25 total, pausing only to catch my breath. it might even be that in the beginning, 25 total reps might be unreachable initially or ever but that is fine imo since the goal is overall health and longevity.

[Socks]

alright, day 1 in the bag. I was able to complete the exercise routine except for the close grip pushups.. those were pretty scary hard. I got 8 done of those. I used 50 lbs + the bar for the bent over rows, seemed okay. I was able to do all 15 in a row both times at that weight, but didn't wanna push it or my month will be gone in the twitch of a lower back muscle.

Should I add some of those v-up situps for these first 2 weeks? Seems logical to do something ab wise, but I dunno.

I bet tomorrow is going to be a lot harder. I definitely feel like I've been through a workout. Seems like this would be a warm up for someone in great shape, but it's a lot for me ;)

[buildingfutures]

Good luck dude, always nice to see someone who wants to put in the work

[Joshua G]

Originally Posted by BareBacked

wow you really think he would be ready to do that in under 2 weeks?
Seems very ambitious to me . I cant oomment on the others but I do not think I could to these

Pullups - 25 reps
Pushups - 50 reps

yeah...i think for the short timeframe, theres a lot of exercises recommended. how about this 2 exercise routine.

http://www.thepostgame.com/blog/trai...at-2-exercises

[BareBacked]

Originally Posted by dyna mo

sorry for the confusion, those are the #s to work up to. so in this routine, i do sets of 5-7 pullups until i would reach 25 total, pausing only to catch my breath. it might even be that in the beginning, 25 total reps might be unreachable initially or ever but that is fine imo since the goal is overall health and longevity.

Ok so you mean 25 total pulls up not 25 x 3

[dyna mo]

Originally Posted by Socks

alright, day 1 in the bag. I was able to complete the exercise routine except for the close grip pushups.. those were pretty scary hard. I got 8 done of those. I used 50 lbs + the bar for the bent over rows, seemed okay. I was able to do all 15 in a row both times at that weight, but didn't wanna push it or my month will be gone in the twitch of a lower back muscle.

Should I add some of those v-up situps for these first 2 weeks? Seems logical to do something ab wise, but I dunno.

I bet tomorrow is going to be a lot harder. I definitely feel like I've been through a workout. Seems like this would be a warm up for someone in great shape, but it's a lot for me ;)

hey, perfect. add the v-ups certainly, the #s and such i posted are really baselines & targets for you to start from and work towards. i get the feeling you know what's up in that regard so no need to hash all that out. ;-)

Originally Posted by joshgirls

yeah...i think for the short timeframe, theres a lot of exercises recommended. how about this 2 exercise routine.

http://www.thepostgame.com/blog/trai...at-2-exercises

that looks like a pretty good routine! bookmarked. i'm finding that for me, to maintain consistency i need to mix things up entirely every 3 months and also know when to chillax, no need to go all out 24/7/365.

Originally Posted by BareBacked

Ok so you mean 25 total pulls up not 25 x 3

yes, i am not sure where you got the 3 sets total, sorry for confusion, my goal was KISS

[baddog]

Originally Posted by Socks

What are your preferred raw foods to eat?

When I went raw it was more about what I would not eat more than what I would. If it came in a box or can, I did not eat it.

As far as things I would eat, lots of veggies (salads), nuts, fruits, sashimi. I would have one cheater day a week, but most of the time that would be a big salad that I added chicken to.

[GARY LEE]

I've been trying to do the weight loss routine. I've found my best things were slowing way down on milk, cutting out cokes and substituting water, and the biggie was eating at night in bed. I have been trying to workout more however I hate it and I have to motivate myself to go to the gym. Something that helped me get past that was I picked a "fun" gym. Instead of the boring weights and treadmills I go to a local kickboxing gym and I find it more fun thus easier to get motivated to go. I started at 260 and now I'm at 227 so something is working. Good luck on your project as well.

[Nysus]

Start doing yoga at a studio regularly. Try different styles. Hot room, room temperature, etc.. Most studios offer either a free class or 1-2 weeks unlimited for $20-$40 etc.. All you have to do is just show up on the mat.

[tical]

If you want to lose weight (fat) quickly, try a PSMF (protein sparing modified fast) as a jumpstart into a maintenance diet / lifestyle change. Just make sure you're getting enough protein to avoid losing too much lean mass.

Look for the book (ebook/pdf) by Lyle McDonald "The Rapid Fat Loss Handbook" for more details.

Yes, it is a crash diet. You have to have the discipline to move into the proper maintenance routine after you've completed it or else you'll just gain it all back.

[Socks]

Originally Posted by baddog

When I went raw it was more about what I would not eat more than what I would. If it came in a box or can, I did not eat it.

As far as things I would eat, lots of veggies (salads), nuts, fruits, sashimi. I would have one cheater day a week, but most of the time that would be a big salad that I added chicken to.

Yeah that's way too hardcore for me, I couldn't go without cooking, putting things together and heating them up is a part of life I'm not willing to part with yet :P Holy fuck!

I do love salads more than I eat them though, I need to go out and buy all the little extras that make salads good.. olives, dried fruits, walnuts, etc. My mom was over and made a salad last week and threw in some strawberries and blueberries we had in my fridge here, it was really good, I'll do that more.

Must be a trip to walk through the supermarket for you, all the things must be so foreign and past life no?

[Socks]

Thanks for all the tips and advice everyone, day 2 - in the bag. Wife did it with me tonight too. She can't do a proper squat to save her life, and insists it's "impossible" for her. :P wtf!! She did the whole routine minus the closed grip pushups though, and I gave her a 15 lb handweight for the rows.

Muscles definitely hurt all day today, but when I went to do the exercises it wasn't an issue at all.

Do people that workout hard regularly basically live in a state of tight tender muscles all year round or what?

[PR_Glen]

Dyna mo has it right.. little resistance training with some sensible eating and you will be fine.. I would throw in some sauna and some running with a sweater on in the mix but depends how comfortable you are with it really...


Dyna sets of 50 dead lifts??? that is fuckin' crazy man.... haha


what's with all this raw food stuff? cooking does no harm.

[PR_Glen]

Originally Posted by Socks

Thanks for all the tips and advice everyone, day 2 - in the bag. Wife did it with me tonight too. She can't do a proper squat to save her life, and insists it's "impossible" for her. :P wtf!! She did the whole routine minus the closed grip pushups though, and I gave her a 15 lb handweight for the rows.

Muscles definitely hurt all day today, but when I went to do the exercises it wasn't an issue at all.

Do people that workout hard regularly basically live in a state of tight tender muscles all year round or what?

it's not as bad once you get past about 2 or 3 weeks... that's why people generally don't keep with it, getting over that hump is hard... What helps is getting more protein in you, even if it's just from food and doing some sort of cool down eg a short run, long walk or in the pool for a bit.

I had issues working with my sister and my nephew recently with squats as well... best way is to get them to do it without weights at first, should feel like sitting down on the couch, keep back straight and butt out! hehe It's definitely easier to do than to teach.

dead lifts is even harder.. but the good thing is once they get the hang of that they can do anything, those are kinda tough for form.

[CaptainHowdy]

Originally Posted by PR_Glen

what's with all this raw food stuff? cooking does no harm.

"Cultural regression" or "cultural reversion" comes to mind, I have to give that a little more thought.

[dyna mo]

Originally Posted by tical

If you want to lose weight (fat) quickly, try a PSMF (protein sparing modified fast) as a jumpstart into a maintenance diet / lifestyle change. Just make sure you're getting enough protein to avoid losing too much lean mass.

Look for the book (ebook/pdf) by Lyle McDonald "The Rapid Fat Loss Handbook" for more details.

Yes, it is a crash diet. You have to have the discipline to move into the proper maintenance routine after you've completed it or else you'll just gain it all back.

i agree, a good thread on this (this is a very risky diet and i prolly won't ever do it again)
https://gfy.com/showthread.php?t=1023864&highlight=PSMF

Originally Posted by Socks

Yeah that's way too hardcore for me, I couldn't go without cooking, putting things together and heating them up is a part of life I'm not willing to part with yet :P Holy fuck!

I do love salads more than I eat them though, I need to go out and buy all the little extras that make salads good.. olives, dried fruits, walnuts, etc. My mom was over and made a salad last week and threw in some strawberries and blueberries we had in my fridge here, it was really good, I'll do that more.

Must be a trip to walk through the supermarket for you, all the things must be so foreign and past life no?

cooking is fine, other than cooking out some enzymes here and there but you are already eating raw too (fruits & vegetables) if you eat 2x the amount of f&v over protein, you are eating a lot of raw foods! re: nuts/legumes, look for raw almonds <-- best of the best.

Originally Posted by Socks

Thanks for all the tips and advice everyone, day 2 - in the bag. Wife did it with me tonight too. She can't do a proper squat to save her life, and insists it's "impossible" for her. :P wtf!! She did the whole routine minus the closed grip pushups though, and I gave her a 15 lb handweight for the rows.

Muscles definitely hurt all day today, but when I went to do the exercises it wasn't an issue at all.

Do people that workout hard regularly basically live in a state of tight tender muscles all year round or what?

good keep it up. the soreness will go away but you want to exercise as hard as possible and try and recreate that soreness. you will find it is hard to do.

Originally Posted by PR_Glen

Dyna sets of 50 dead lifts??? that is fuckin' crazy man.... haha

i am actually working up to that! here is the ultimate 300 workout i am shooting for

Pullups - 25 reps
Barbell Deadlift with 135 lbs. - 50 reps
Pushups - 50 reps
24-inch Box Jumps - 50 reps
Floor Wipers - 50 reps
Single-Arm Clean-and-Press with 36 lbs Kettlebell - 50 reps
Pullups - 25 reps

[JamesGw]

Why 50 reps on the deadlift? Are you going for hypertrophy or looking to improve motor unit recruitment and intermuscular coordination?

Granted, 50 isn't that high of a volume, but I tend to keep my deads under 30 reps including warm ups. My working sets are typically 4x5, although I've been using undulating periodization lately.

[dyna mo]

Originally Posted by JamesGw

Why 50 reps on the deadlift? Are you going for hypertrophy or looking to improve motor unit recruitment and intermuscular coordination?

Granted, 50 isn't that high of a volume, but I tend to keep my deads under 30 reps including warm ups. My working sets are typically 4x5, although I've been using undulating periodization lately.

i don't know. you would have to ask the authors of the routine. i do know it is a target to work towards and a one time goal to aspire to as doing this routine daily would lead to burnout.

but that is beside the point for this topic. what i've noticed is as people ramp up their routine and stick to it over the long term, they learn how to mix it up and what to shoot for, how to increase intensity, etc.

i would expect the same from socks, the routine i posted is a fundamental one,

pull ups
push up
dead lifts
a bit accessory work


after this gets stale, socks with have a much better idea of what works for him and can tailor these and mix them up over time, reps, days, etc.

[PR_Glen]

Originally Posted by JamesGw

Why 50 reps on the deadlift? Are you going for hypertrophy or looking to improve motor unit recruitment and intermuscular coordination?

Granted, 50 isn't that high of a volume, but I tend to keep my deads under 30 reps including warm ups. My working sets are typically 4x5, although I've been using undulating periodization lately.

that's a lot of fancy words for saying functional training.. haha


I keep mine simple, i do my dead lifts on leg days because they work those the hardest. I also do ONE warm up per work out.. so if i start off with squats, i'll do one warm up set with lighter weight of 10 reps and then go straight to sets after that--3 sets between 4-6 reps. My next exercise doesn't get a warm up, why? Because you area already warmed up from the first exercise. Saves time and energy for the working sets.

[JamesGw]

Originally Posted by PR_Glen

that's a lot of fancy words for saying functional training.. haha


I keep mine simple, i do my dead lifts on leg days because they work those the hardest. I also do ONE warm up per work out.. so if i start off with squats, i'll do one warm up set with lighter weight of 10 reps and then go straight to sets after that--3 sets between 4-6 reps. My next exercise doesn't get a warm up, why? Because you area already warmed up from the first exercise. Saves time and energy for the working sets.

Well, functional training is more of an umbrella term and is usually sport-specific. I was just wondering what he was looking to do specifically. I've heard of super squats, but 50 deads can put a lot of strain on your CNS. I wouldn't be surprised if it wound up hampering intermuscular coordination in the long run, but it's hard to say.

[PR_Glen]

Originally Posted by JamesGw

Well, functional training is more of an umbrella term and is usually sport-specific. I was just wondering what he was looking to do specifically. I've heard of super squats, but 50 deads can put a lot of strain on your CNS. I wouldn't be surprised if it wound up hampering intermuscular coordination in the long run, but it's hard to say.

the big seven can be used for any sport, from boxing to rugby to ballet really.. but I get what you are saying, you can definitely specify some extra movements.

Yeah, i've never done more than 3 small sets with dead lifts either, I go pretty heavy when i'm going well though... but Dyna is aiming at staying lean more than anything so doing more reps makes sense.

[JamesGw]

Originally Posted by PR_Glen

the big seven can be used for any sport, from boxing to rugby to ballet really.. but I get what you are saying, you can definitely specify some extra movements.

Yeah, i've never done more than 3 small sets with dead lifts either, I go pretty heavy when i'm going well though... but Dyna is aiming at staying lean more than anything so doing more reps makes sense.

Yeah. Well, I'm happy if people are just working out in general and maintaining a healthy diet. There's no reason to go crazy or look too much into it unless you're in competitive sports.

I was really just curious about the deads and was unaware that it was from a set routine.

[dyna mo]

Originally Posted by JamesGw

Yeah. Well, I'm happy if people are just working out in general and maintaining a healthy diet. There's no reason to go crazy or look too much into it unless you're in competitive sports.

I was really just curious about the deads and was unaware that it was from a set routine.

yes, 50x135, 1 set. i've seen online that peeps have finished that full 300 routine in 18-19 minutes- that's some cardio.


135 is on the low side of heavy eh?

[The Duck]

Man hit me up in private if you want some great advise on how to accomplish this with all natural methods and you will feel like a king. Afterwards, chances are you will continue following the path you begun just because it's so great.

My plan is brutal, but very effective.