In need of advice!

Tatsuya · 07-Jan-07, 04:03 PM

I was wondering, if I post my goals, my exercise routine, and my stats (height, weight, age, BMI, body fat %), is there anybody who might be able to give me an estimate for approximately how long it might take me to achieve my goals? I also have a picture of my torso for perspective. I think this would give me a great place to start and will help me stay motivated, so that I can sort of set a time for myself. Thanks!

Sophos9 · 07-Jan-07, 04:36 PM

Yep, post em up mate... Can you give and average on goal completion no probs!

**.V.** · 07-Jan-07, 05:20 PM

People will definitely help you with your plan. However, how long it takes to get there is kind of individual, depending on your body's response to what you do.

Once, when I was a kid, a new student asked the karate teacher, "how long will it take me to become a black belt". The answer was, "somewhere around five years." He then asked, "what if I train twice as long and twice as hard." The answer then was "10 years." In other words, the guy wasn't going to be giving his all in the first place...he wasn't going to do well.

Tatsuya · 07-Jan-07, 06:34 PM

I know it's difficult to determine how long it would take. But I figure many of the people here probably know much more about fitness than I do. I guess it's to help me set my goals. Then I can test myself and see if I can accomplish what I'd like within the estimated time. So here are my stats:

Age: 20
Height: 5'10"
Weight: 185 lbs.
BMI: 25.8
Body fat %: 22.43

Below I'll list my 5 night/week workout plan which is what I've been doing so far for about 4 weeks.

Jogging - 1 mile (12 minutes)
Weight pull-downs - 20 reps each/hands forward, hands backward @ 45 lbs.
Bench pressing - 15 reps @ 35 lbs.
Sit ups (on slant board) - 100 reps

And if it will help, here's my beautiful torso area: http://www.geocities.com/yonhmen/images/before.jpg

Basically, my goal is to have well defined abs and legs. My legs aren't too visible in the picture, but my abdominal area certainly is. Any help would be greatly appreciated!

**cursor** · 07-Jan-07, 09:48 PM

Abdominal fat ... and any other fat can be effectively addressed through reasonable diet and exercise. Looking at your picture, and depending on your goals & dedication, you could see substantial improvements within 6 weeks. That should be enough to motivate you for the rest of your life.

Glancing at what you've offered above I note that that you bench press (chest/triceps), do pull-downs (upper back), and situps (mid-section & lower back, depending on how how perform them). Consider adopting some serious resistance training that specifically addresses 1) quads, 2) hamstrings, 3) calves, 4) shoulders, 5) triceps, and 6) biceps. If you need help with specific exercises ... just ask.

What exercise equipment to you have at your disposal?

What do you eat during a normal day? You understand, of course, that your intake must be balanced against your activity level.

Tatsuya · 07-Jan-07, 10:40 PM

I have a slant board and a basic weight machine which allows for the weight pull downs and bench pressing. Otherwise I just have my jogging. Generally I try to basically eat a balanced meals without snacking too much. I drink a lot of water. I use the program, Weight Mania (Weightmania - Fitness, Diet, Workout and Nutrition Software) to keep track of my meals and try to stay a little under my daily caloric intake requirement.

And the program has calculators to help determine your caloric requirements, which is based on activity level.

6 weeks sounds good, I can definitely make that a goal. Would you say 1 mile is a pretty good distance to run 5 night a week or should I be increasing my distance often?

Sophos9 · 08-Jan-07, 04:16 AM

Quote:

Originally Posted by Tatsuya

Basically, my goal is to have well defined abs and legs. My legs aren't too visible in the picture, but my abdominal area certainly is. Any help would be greatly appreciated!

To clarify, your goals are just to reduce bodyfat to better display the muscle you already have (no intentions of packing lean muscle mass)?

**Lady C** · 08-Jan-07, 09:13 AM

Try reading these

3-Day Split
2000-calorie meal plan
Slimming Down
Workout Timing and Diet Tactics
Workout day vs nonWorkout day
Creating a plan: workout & nutrition
Helpfull links and tips

**cursor** · 08-Jan-07, 11:18 AM

Consider adding rows, squats and/or deadlifts to your exercise plan. These will benefit some of the larger muscles in your body.

Tatsuya · 08-Jan-07, 10:02 PM

In response to Sophos9, basically I want a 6 pack. About 2 years ago, I lived the lazy teenager lifestyle and just played video games all day and ate, and I weighed 230 lbs. But once I moved out of the house and got a full time job, I started losing weight. Now, 45 lbs. later, I want to finish what my body started. I've already seen noticeable differences in the 4 weeks I've been exercising, so I thought maybe if somebody could give me an estimate of time, it would help me to set a goal.

But I don't want to be HUGE like a body-builder, I'm interested in having a lean muscular build. I'll definitely check out those pages posted by Lady C, and to cursor - I don't know what rows or deadlifts are :confused:.

Thank you everyone for your replies though, I'll check back soon.

tim_mcf · 08-Jan-07, 11:07 PM

barbell bent-over row:

Barbell Bent-over Row

deadlift:

Barbell Deadlift

**Lady C** · 09-Jan-07, 08:43 AM

Quote:

Originally Posted by Tatsuya

so I thought maybe if somebody could give me an estimate of time, it would help me to set a goal.

It depends on your diet, but you could see some results in 4-6 weeks.

Quote:

Originally Posted by Tatsuya

But I don't want to be HUGE like a body-builder

Nonone gets HUGE by accident. They have to try to get huge. Just incorporate some overall strength training into your weekly rountines and you will be happy with the results.