Help to transform body

[email hidden] wrote in news:1145280564.131543.283630
@i40g2000cwc.googlegroups.com:

Quoted message said:

x-no-archive:yes

I am a male and 34. I weight 175 6 feet tall with around 16% bodyfat. I
try to eat low carb because my family has diabetes. (And I dont want
it.)

Everyone says I am skinny. My wife says I look like I am just straight
up and down when she looks at me. I have no butt.

How did you determine your bodyfat? At 16% you'd not look like a rail.
That would put you at 147 lean body mass.

Quoted message said:

I need help with a diet and exercise program. I really dont weant to
gain alot of weight. I have to exercise myself and have limited time. I
have a weight bench at home and a treadmill. Admittantly I like to walk
when I can but I find it hard to muster the energy to lift weights but
I would like to at home to transform my physique.

Let's see, 168 hours in the week. Think you can spare one of those hours
for weightlifting? Hit 9 major areas (*squats, chest, *thighs, lats,
*hamstrings, rows, *abs, shoulders, *lower back). Here's one way to do
it:

With asterisk (lower body) 2 sets of 12, without asterisk (upperbody) 2
sets of 8.

Use dumbbells when you can.

Four second reps - 1 second lift, 3 seconds to return.

30 seconds rest max between sets, 1 minute rest max between areas.

Have the weight just heavy enough to goto failure on that second set
(based on how you do, increase or decrease the weight next time).

Do this 2 or 3 times a week. Only takes 20-30 minutes a session. RECORD
YOUR RESULTS. Expect fast gains early on, but it will slow down.

Quoted message said:

During the week I eat a low carb breakfast bar and bannanna for
breakfast. Lunch usually turkey and peas and diet coke. Snacks during
the day are turkey jerky. At night and evening I eat a regular supper
and snacks within reason. Weekends I eat more. Again within reason.

I am not a wimp but may look like one. I was into martial arts for
three years and loved sparing but had to give it up because of kids and
time constraints.

Any advice is apprecited!

If you're 16% bf, your diet should be ok for now. Over time, you may need
to increase intake. Being 180 lbs, 10% bf means adding 15 lbs of body
mass and losing 10 lbs of fat. You'll probably have more energy (if you
had a problem with that).

Nuke

--
There comes a time in everyman's life when he must die - Charles Applin

I'm kinda divided on this whole abortion issue. On one hand, I'm not
about
to let no woman control nothing, especially her own body. On the other
hand, I really hate babies.

x-no-archive:yes

SHould I give up on the running?

The Nuclear Marine said:

[email hidden] wrote in news:1145280564.131543.283630
@i40g2000cwc.googlegroups.com:

Quoted message said:

x-no-archive:yes

I am a male and 34. I weight 175 6 feet tall with around 16% bodyfat. I
try to eat low carb because my family has diabetes. (And I dont want
it.)

Everyone says I am skinny. My wife says I look like I am just straight
up and down when she looks at me. I have no butt.

How did you determine your bodyfat? At 16% you'd not look like a rail.
That would put you at 147 lean body mass.

Quoted message said:

I need help with a diet and exercise program. I really dont weant to
gain alot of weight. I have to exercise myself and have limited time. I
have a weight bench at home and a treadmill. Admittantly I like to walk
when I can but I find it hard to muster the energy to lift weights but
I would like to at home to transform my physique.

Let's see, 168 hours in the week. Think you can spare one of those hours
for weightlifting? Hit 9 major areas (*squats, chest, *thighs, lats,
*hamstrings, rows, *abs, shoulders, *lower back). Here's one way to do
it:

With asterisk (lower body) 2 sets of 12, without asterisk (upperbody) 2
sets of 8.

Use dumbbells when you can.

Four second reps - 1 second lift, 3 seconds to return.

30 seconds rest max between sets, 1 minute rest max between areas.

Have the weight just heavy enough to goto failure on that second set
(based on how you do, increase or decrease the weight next time).

Do this 2 or 3 times a week. Only takes 20-30 minutes a session. RECORD
YOUR RESULTS. Expect fast gains early on, but it will slow down.

Quoted message said:

During the week I eat a low carb breakfast bar and bannanna for
breakfast. Lunch usually turkey and peas and diet coke. Snacks during
the day are turkey jerky. At night and evening I eat a regular supper
and snacks within reason. Weekends I eat more. Again within reason.

I am not a wimp but may look like one. I was into martial arts for
three years and loved sparing but had to give it up because of kids and
time constraints.

Any advice is apprecited!

If you're 16% bf, your diet should be ok for now. Over time, you may need
to increase intake. Being 180 lbs, 10% bf means adding 15 lbs of body
mass and losing 10 lbs of fat. You'll probably have more energy (if you
had a problem with that).

Nuke

--
There comes a time in everyman's life when he must die - Charles Applin

I'm kinda divided on this whole abortion issue. On one hand, I'm not
about
to let no woman control nothing, especially her own body. On the other
hand, I really hate babies.

Quoted message said:

Quoted message said:

Quoted message said:

I need help with a diet and exercise program. I really dont weant to
gain alot of weight. I have to exercise myself and have limited time. I
have a weight bench at home and a treadmill. Admittantly I like to walk
when I can but I find it hard to muster the energy to lift weights but
I would like to at home to transform my physique.

First of all, longevity studies say you are on the way for a long life.

If you want to add muscle, the best way is add some weight training.
Get a trainer, not just read some ideas here. Learn proper form, which
will not only help you yield better results, but will prevent injury.

Working with weights will help you maintain a low weight for your life,
build your self confidence, and will probably help your running.

I warn you, pushing iron will become addictive.

[email hidden] wrote in
news:[email hidden]:

Quoted message said:

x-no-archive:yes

SHould I give up on the running?

No, I recommend to keep running, but that takes more than an hour a week
investment. Running and weight lifting go great togethor. Compliment them
both with your martial arts training (without the sparring to reduce
injuries).

Nuke

--
There comes a time in everyman's life when he must die - Charles Applin

I'm kinda divided on this whole abortion issue. On one hand, I'm not about
to let no woman control nothing, especially her own body. On the other
hand, I really hate babies.