Gym advice

Achieving fitness goals has more to do with the kitchen than the gym. As a general rule, you'll want to eat about 12 calories per pound of body weight if you're cutting. You'll want your caloric breakdown to be 40% carbs, 40% protein, and 20% fat. This is a general rule, so tweak these numbers as they fit your body. Ideally, you want your carbs to be complex, your protein to be lean, and your fats to be non-saturated.

At the gym, find a program that keeps your interest. Higher rep ranges do not make you leaner. Muscles get bigger and smaller... not leaner. You should generally work in a 6 - 12 rep range, depending on what exercise you're doing. Dedicate more time to the larger muscle groups; legs, chest, back, and less time to the smaller muscle groups; biceps, triceps, shoulders. As Agalloch pointed out, seeing your abs is all about body fat percentage. That said, don't treat you abs special. They are a muscle, which means you should hit them once a week, using resistance.
 
Do the gym stuff, but also have some fun. Meaning, find a local park with a paved trail of at least one mile and preferably some slight hills, and rollerblade the crap out of it.
 
Thanks for the advice, y'all (though it seems some of you are mostly trying to justify your own workout habits, haha).

Did 20 minutes on the stairmaster today, along with 30 on the elliptical (gay, I know), 10 on the rowing machine--all interspersed with different variations of arms and shoulders. A bit sore, as expected, but I feel GRRRRRRRRRRRRRRRRRRREAT!

Shit, I might accidentally quit smoking because of this.
 
Like Swizzle, your goals are extremely practical and easily attained if you just keep a moderate diet and have a decent exercise routine. I take it you weren't exercising or eating healthy at all prior, correct? You can speed it up by tweaking certain things with your macronutrients and different cardio/training strategies but for now just stay on the path you are on and things will fall in line. If you want to progress from there, then you can dive in a bit more. Fuck machines and stick with free weights and compound movements such as dumbbell press, squats, deadlifts, rows, etc. Since you're new to all this though, start very light and get your perfect form down pat, especially with deads and squats. Google some vids explaining it so you get a good idea and practice what they preach. The last thing you wanna do is get injured. Limit your carbs, and ABSOLUTELY cut any types of sugar or refined carbs ie flours out of your diet. Get used to reading nutritional labels and ingredients. Eat whole foods and keep processed shit to a minimum. When you do eat carbs, try to avoid eating much fat with the same meal. Keep the fat and carbs separate for the most part if you can. And there is nothing wrong with saturated fats, especially from the likes of coconut oil. Trans fats is the shit that'll kill ya. I'm ranting and theres so much shit to go through and would be easier with a real conversation and Q&A but alas....K.I.S.S.
 
I'd like to add a second on

Free weights/compound exercises in basic routines

Processed = shit. You can serious quality meals with fresh whole foods and actually save money and you will feel better the moment you start eating that way

Avoid fried. Yeah we all indulge, but fried = battered in flour, cooked in usually bad oils, fat building metabolism killing gold

Coconut oil= rules your face.
 
good luck with this Justin ...

i'd like to do something similar and really need to drop like 40lbs minimum ... I don't care about being ripped or toned ... just need to lose weight and look suave.
6'7" ... currently 280 freaking lbs. ... want to be down to like 220-240

gym is not for me ... diet I can do and outdoor exorcises.
 
Bout to get my workout on, as my hip bursitis is starting to scream at me this morning. I guess it's kinda good that I have a physical condition which requires consistent exercise to save me from extreme pain. :kickass: :hulksmash:
 
Ken, what's your current dosage of EC throughout the day? I'm heavily contemplating dumping all this NO2, Craze, DMAA bullshit, and going with the tried and true EC stack of yore. Are you popping 25mg ephedrine x 3 every 4-5 hours? I want something that will make me rape the heavens and bring fear to the negrescent clans who roam the favelas which lie in the expanse before me. I used to take AST's dymetadrine xtreme way back before the ban, and nothing has compared as a pre-workout since. Spirodex which contains dmaa is the only thing that has remotely compared, but the FDA has struck again, and it's starting to become a pain in the ass. Couple that, with wanting to allocate more funds for joint support, as I feel like a broken down horse, and EC is starting to look like the way to go. May add some ECGC up in that ish as well. I may have answered my own question, but still want your input. Which brand are you using blud?
 
I only use it sparingly and only preworkout. I also only use 12.5mg of ephedrine w/ my 200mg of caffeine. I just go to the local pharm and buy a box of primatene tabs. My days of getting amped out of my mind are over for the most part. That's how u get injured and/or eventually experience adrenal fatigue. Not to mention doing squats/deads with an elevated blood pressure. I'm al set with passing out r having blood hoses at the gym.

Fuvck these iPads btw. Things are terrible and I ate th keypad.
 
Each tab contains 12.5 mg of Ephedrine HCL, so Ideally 2 tabs would be the recommended dosage with 200mg of caffeine. I'm going to fiddle with 12.5 mg for day one, as I haven't had this stuff in awhile. But if I feel nil from it, I'm going to keep on pre-workout dosing until my body says "murder."
 
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