What do you fuckers want to know?

Going Postal said:
@Wiggy

So last January I started low carb low sugar dieting and counting calories so I could get down to my goal weight of 145lbs. I'm 5'7 and started out at around 183lbs. My plan was once I hit that to do strength training to get back up to 155lbs or so. At the end of last summer I reached my goal, but wound up getting back up to 160+ over the holidays. I also did not do any strength training to put on that weight. I just fell back into poor diet and eating habits. Im a mailman so a lot of people on my route gave me cookies and candy for the holidays.

Anyway, after getting back on track I finally hit my goal of 145lbs (141.6lbs this morning). Im looking to bulk up to 155 but there are no gyms close to me and I dont have space in my house for weights. Plus I dont know shit about lifting so exercise names are like Greek to me. I have resistance bands (20, 30, 40, 50lbs that are stackable). I can attach handles or use door anchors as needed. A six pack would be cool but not realistic without surgery since i have some loose skin around my midsection from being overweight for most of my life. I turn 43 in November.

Since I walk anywhere from 10-12 miles a day 5 days a week delivering mail I want to focus on upper body but I would like to work my glutes too. I've been doing this for 20 years so my knees and ankles are kind of shot, but I think I can do squats no problem.

I've been doing push ups every morning for the last several months. I forget when I started but I've gone from being able to do 12-15 to 30. I do these while wearing my backpack that I bring to work that weighs 8.0lbs.

What I would like to know is which muscle groups should I be working together, when and how often? For example on Mondays do these exercises, Tuesday do these, etc. Should I do a full body workout instead? Is there a good workout video on youtube using resistance bands that I can follow since I have no experience with lifting? Also, how should I alter my diet to help facilitate gaining 10 pounds of muscle? Do I need supplements? I have some Oath brand clear protein powder that I want to use once I start weight training.

Thank you for your guidance and help and I apologize if this post seems all over the place.
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Lemme percolate on this a bit & get back to you.

And congrats on the weight loss!
 
Going Postal said:
@Wiggy

So last January I started low carb low sugar dieting and counting calories so I could get down to my goal weight of 145lbs. I'm 5'7 and started out at around 183lbs. My plan was once I hit that to do strength training to get back up to 155lbs or so. At the end of last summer I reached my goal, but wound up getting back up to 160+ over the holidays. I also did not do any strength training to put on that weight. I just fell back into poor diet and eating habits. Im a mailman so a lot of people on my route gave me cookies and candy for the holidays.

Anyway, after getting back on track I finally hit my goal of 145lbs (141.6lbs this morning). Im looking to bulk up to 155 but there are no gyms close to me and I dont have space in my house for weights. Plus I dont know shit about lifting so exercise names are like Greek to me. I have resistance bands (20, 30, 40, 50lbs that are stackable). I can attach handles or use door anchors as needed. A six pack would be cool but not realistic without surgery since i have some loose skin around my midsection from being overweight for most of my life. I turn 43 in November.

Since I walk anywhere from 10-12 miles a day 5 days a week delivering mail I want to focus on upper body but I would like to work my glutes too. I've been doing this for 20 years so my knees and ankles are kind of shot, but I think I can do squats no problem.

I've been doing push ups every morning for the last several months. I forget when I started but I've gone from being able to do 12-15 to 30. I do these while wearing my backpack that I bring to work that weighs 8.0lbs.

What I would like to know is which muscle groups should I be working together, when and how often? For example on Mondays do these exercises, Tuesday do these, etc. Should I do a full body workout instead? Is there a good workout video on youtube using resistance bands that I can follow since I have no experience with lifting? Also, how should I alter my diet to help facilitate gaining 10 pounds of muscle? Do I need supplements? I have some Oath brand clear protein powder that I want to use once I start weight training.

Thank you for your guidance and help and I apologize if this post seems all over the place.
Click to expand...
Ok after having thought about it, here's a few general guidelines & ideas for you:

*** re diet:

Just keep it simple and follow a Ted Naiman "P:E" inspired approach. "P:E" = "protein" : "energy" where "energy = carbs + fat.

Simply put, decide how much you want to weigh in pounds - in your case, 155. That is your number of grams of protein and number of grams of energy daily.

So every day, eat 155g protein and 155g of carbs + fat combined (breakdown between how much is carbs vs how much is fat doesn't matter).

Use real food as much as possible, but allow yourself treats here & there if it'll help keep you on track. Try to make eggs & red meat a large part of it for the healthy saturated animal fat, cholesterol & nutrients.

*** re workouts:

Here's a list of things I'd recommend that would be a good start for you:

--do one set of Pushups with your pack daily. If you can do roughly 30 Pushups now, start at 25. Do one set per day, Mon-Fri, adding one rep per day. The following week, reset back to where you started + 1.

So the first week, you'd do 25 on Mon, 26 on Tue, 27 on Wed, 28 on Thu, 29 on Fri. The following week, you'd do 26 on Mon (25 from the previous Monday + 1), 27 on Tue, 28 on Wed, 29 on Thu, 30 on Fri. The week after that would be 27, 28, 29, 30, 31.

etc

Keep this up until you hit 50, then stay there. Increase until you're doing 50 every day Mon-Fri.

After that, put your feet up on something between knee & hip height, drop back down to a "doable" number and repeat the process.

---do one set of 25-30 bodyweight Squats daily, Mon-Fri. Add 5 reps per week until you get to 75 reps in a row. After that, drop back down to 25-35 reps, but use your lightest band as resistance, doing Front Squats. Build your way back up, adding 5 reps on weeks you feel like you can do so without it killing you. Eventually get back up to 75 reps with the band. Bump up to a heavier band, drop the reps back down, repeat the process.

Elevate your heels 1-2" by putting them on a 2x4, couple large books, or whatever else.

---using your bands do Overhead Press. Use whatever band combination will allow you to do 8-12 reps with good form. Do as many reps as you can per set with good form, keeping a running cumulative total. Once you get to 50 total reps on Overhead Press, you're done.

Repeat that same process with a banded Row - either standing on the band & doing Bent Rows, or sitting on the floor with the band looped around your feet.

Do this on Monday & Thursday.

---repeat the same proces you used for Overhead Press and Rows, but for standing biceps Curls and standing overhead triceps extensions. However here, start with a resistance you can get roughly 12-15 reps with, and keep a running cumulative total until you've completed 60 total reps.

Do this on Tuesday & Friday.

===
===
===

Employ all that consistently, and you should start seeing results.

Good luck.
 
Wiggy said:
Ok after having thought about it, here's a few general guidelines & ideas for you:

*** re diet:

Just keep it simple and follow a Ted Naiman "P:E" inspired approach. "P:E" = "protein" : "energy" where "energy = carbs + fat.

Simply put, decide how much you want to weigh in pounds - in your case, 155. That is your number of grams of protein and number of grams of energy daily.

So every day, eat 155g protein and 155g of carbs + fat combined (breakdown between how much is carbs vs how much is fat doesn't matter).

Use real food as much as possible, but allow yourself treats here & there if it'll help keep you on track. Try to make eggs & red meat a large part of it for the healthy saturated animal fat, cholesterol & nutrients.

*** re workouts:

Here's a list of things I'd recommend that would be a good start for you:

--do one set of Pushups with your pack daily. If you can do roughly 30 Pushups now, start at 25. Do one set per day, Mon-Fri, adding one rep per day. The following week, reset back to where you started + 1.

So the first week, you'd do 25 on Mon, 26 on Tue, 27 on Wed, 28 on Thu, 29 on Fri. The following week, you'd do 26 on Mon (25 from the previous Monday + 1), 27 on Tue, 28 on Wed, 29 on Thu, 30 on Fri. The week after that would be 27, 28, 29, 30, 31.

etc

Keep this up until you hit 50, then stay there. Increase until you're doing 50 every day Mon-Fri.

After that, put your feet up on something between knee & hip height, drop back down to a "doable" number and repeat the process.

---do one set of 25-30 bodyweight Squats daily, Mon-Fri. Add 5 reps per week until you get to 75 reps in a row. After that, drop back down to 25-35 reps, but use your lightest band as resistance, doing Front Squats. Build your way back up, adding 5 reps on weeks you feel like you can do so without it killing you. Eventually get back up to 75 reps with the band. Bump up to a heavier band, drop the reps back down, repeat the process.

Elevate your heels 1-2" by putting them on a 2x4, couple large books, or whatever else.

---using your bands do Overhead Press. Use whatever band combination will allow you to do 8-12 reps with good form. Do as many reps as you can per set with good form, keeping a running cumulative total. Once you get to 50 total reps on Overhead Press, you're done.

Repeat that same process with a banded Row - either standing on the band & doing Bent Rows, or sitting on the floor with the band looped around your feet.

Do this on Monday & Thursday.

---repeat the same proces you used for Overhead Press and Rows, but for standing biceps Curls and standing overhead triceps extensions. However here, start with a resistance you can get roughly 12-15 reps with, and keep a running cumulative total until you've completed 60 total reps.

Do this on Tuesday & Friday.

===
===
===

Employ all that consistently, and you should start seeing results.

Good luck.
Click to expand...

Awesome
 
The most important question...

Should I practice jerking off with my other arm so I dont end up with imbalanced forearms?
 
Had a quick skim through this @Wiggy and despite your efforts these guys are asking a bunch of overly specific largely pointless shit.

How about a quick rundown of the general adaptation syndrome (GAS) and progressive overload models?

When people at the office want to start talking "Im thinking of lifting too" I try to speak to talk them through these and generally, overwhelmingly they lose interest within a minute and I know we are both wasting out time.

I save my breath and they save on a gym membership albeit with the forfeit of the free towel and water bottle and "this month's" waiving of the joining fee lol
 
Lord Vutulaki said:
Had a quick skim through this @Wiggy and despite your efforts these guys are asking a bunch of overly specific largely pointless shit.

How about a quick rundown of the general adaptation syndrome (GAS) and progressive overload models?

When people at the office want to start talking "Im thinking of lifting too" I try to speak to talk them through these and generally, overwhelmingly they lose interest within a minute and I know we are both wasting out time.

I save my breath and they save on a gym membership albeit with the forfeit of the free towel and water bottle and "this month's" waiving of the joining fee lol
Click to expand...
Well, if you're talking about dealing with the proverbial average Joe / Jane at the office, what I've learned in my nearly 25 years in this business (I can't remember if I've talked about this in this thread or not already) is that the "best" workout you can do is the one you'll actually do.

I can give Jim over in purchasing an objectively "good" workout program, but if he can't (or won't) stick to it day-in & day-out for the duration, it really doesn't matter.

I'd rather see someone do a "mediocre" workout, but do it consistently for the next 8 months than I would see someone do a "great" workout, but be falling off the wagon in 2.5 weeks.

And I don't care about the reason why, either. At close to 50 (I turn 49 in a little over a week), I am *way* past the point of trying to guilt trip people into taking a workout seriously. And I will kick my own ass before I give someone the holier-than-thou fit-bro influencer "if you really cared about your gainz, you'd XYZ" rhetoric.

If Jim is way more likely to do X instead of Y, unless it's WAY off track, I don't really give a shit, Go do Y to the best of your damn ability.

THAT SAID

"Adaptation" is pretty simple and can be simply described. I actually was talking about it in my daily email newsletter this morning.

Simply put, adaptation is when you intentionally put your body under stress, load, burden, etc, and your body "adapts" to make it easier.

e.g. - you force yourself to lift heavy stuff, so your body "adapts" by getting stronger so you then don't have to put in as much effort to move that same load

e.g. - you go run fairly hard for long(-ish) distances, so your body "adapts" by improving heart & lung capacity so you don't have to be huffing & puffing so hard

The body is naturally lazy and as a self-preservation mechanism, it wants to have to work / strain as little as possible. If lifting 100lbs is "hard", it builds strength & muscle until such point that lifting 100lbs is now "easy".

That's the proverbial "30,000-foot view".

"Progressive overload", put as intentionally simple as possible, is consciously trying to make yourself do "more" as consistently as possible.

"More" can mean more weight - last time you lifted 90lbs, this time you lifted 100lbs, next time, you'll attempt to lift 110lbs.

"More" can also mean volume - last time you did 8 reps, this time you did 9 reps, next time, you'll attempt to do 10 reps (or something similar with sets).

etc

As long as you are consistently doing "more" without too many other factors going backward to keep it all in context, you're good & are making progress.

e.g - going from 90lbs to 100lbs to 110lbs all for 8 reps each is good. Going from 4 sets of 10 with 100lbs to 4 sets of 6 with 150lbs is good (reduced reps, but radically increased weight). Going from 4 sets of 10 with 100lbs to only 1 set of 5 with 155lbs may or may not be good (radically increased weight, but reduced reps *and* sets).

What I prefer more than standard "progressive overload" is to improve "density" as it takes time / rest into play.

It's also - at least IMO - easier to explain to the regular guy.

As long as your work is becoming more "dense" (albeit in the proper fashion), you're doing it "right".

Density is a function of work performed and time. So you can improve density by:

** doing more work (more sets, more reps, more weight) in the same amount of time (either via the clock, how many sets you need, etc)
** doing the same work (same weight, same total reps, etc) in less time (shorter interval on the clock, needing fewer sets, etc)
** doing more work in less time

Consistenly increase density (again, the application will depend on your goals) and the gainz will come along as just a by-product.

Hope that helps.
 
Lord Vutulaki said:
@Wiggy whats your meal plan and or
Prep game like old son?
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It'll vary some, but I tend to stick to what I laid out on page 1 re taking a cue from Ted Naiman's P:E diet.

i.e. - determine goal body weight in pounds, then take in that many grams of protein and of energy (carbs & fat combined) daily

I tend to lean toward the carnivore side of things as I often feel best when I do that. But that doesn't stop whiskey on a Friday night, either. lol

Have also experimented with some longer-term fasting (see the fasting thread), too.

This (the Naiman-esque approach) is what I typically recommend to most anyone. Then just tweak it to fit however you like or want to eat.

i.e. - if you wanna go a keto version of it, even carbs & fats, high carbs & low fat a la '80s bodybuilders; OMAD, three squares, IF; etc
 
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