Self Made Workout plan

[Beiner]

Okay i am big, and i have lost thuis weight before, so I decided to lose it again.

 

LAst timeI was on this atkins diet I lost 70 pounds, adn after I quit I gained most of it back. But I wasnt working out during it and a lot of the weight lost was muscle mass.

 

So I decided that with my jun jitsu, im going to start atkins again. Im also going to be adding 30 mins of cardio a day, and some minor weight excercises.

 

Im trying to build up my abdominal muscles adn my pectorals. My arms and legs are pretty big, but the chest I want to work on. When I go to Ju Jitsu we do these extreme situps/pushups with a partner, and Go for a couple minutres, so my ab workout is pretty intense( its three times a week) But what are some excercises for the pecs that have fairly quick results.

[Radok]

I would advise you do not try the atkins diet. It may help you lose weight, but all that protein must be filtered by the kidneys, and is dangerous in the long term. A well balanced vegetarian aproach is a much safer way.

 

As for mass in the chest, do 3 sets of 10 reps on bench press, and 2 sets of ten on flys when you do your chest day. Also, negatives can give great gains in mass.

[Rich67]

Radok...one extreme to the next, eh? Although vegetarian is healthier than Atkins, I don't find it condusive to maintaining muscle. You need to have meat protein sources, complex carbs, and some healthy fats. The best way to lose weight is to ramp up the physical activity and eat six balanced meals a day. Here's a really simplified meal plan:

 

BFAST: Bowl of ceral with skim milk, wheat toast with jam, one banana.

 

MID AM: Protein bar.

 

LUNCH: Lean meat (chicken, tuna or steak) with rice and small portion of veggies, or tuna and crackers.

 

MID PM: Pre workout snack of protein bar or piece of fruit.

 

DINNER: Same as lunch, or one protein shake (Myoplex, Met RX, etc.)

 

PRE BEDTIME: Yogurt or a couple tablespoons of peanut butter.

 

Drink lotsa water all day.

 

You'll lose weight and maintain health at the same time. Plenty of protein and carbs.

[foreveryoung001]

Pizza! Nice and round, cheesy, full of carbs, mmmmm good stuff!

 

I digress.

 

I agree with Rich67. A well balanced diet will work best for an over all affect. Smaller portions, more often, to keep your metabolism working throughout the day. And I agree 110% about lots of water! It's the best thing you can do for yourself.

 

Good luck!

[WhiteBelt]

Atkins and sport don't play nice. You need the energy that complex carbs provide. Atkins is great for the average person (ie. sedentiary).

 

If you want a bigger chest then bench press, and flies. Do a google and you'll find plenty of body building oriented sites on the net (ie. bodybuilding.com). You'll get much better info on a site that is designed for it.

[Ricochet]

If you want to lose weight - cut the number of calories you eat!

 

It's a classic for a reason.

[Hudson]

Atkins, I wouldn't trust a diet plan made by an overweight man. Now, I'm going to tell you ancient secret to losing weight:

 

Burn more calories than you take in.

 

Simple, isn't it? But I know, it's hard eating smaller when you're used to it. So lets say you consume 3000 calories a day. Try this:

 

Week 1: 2500 calories.

 

Week 2: 2000-2250 calories.

 

Week 3: 1750-2000 calories.

 

Then continue at week 3's rate... think complex carbs in the morning, not at night. Protein is your friend. Eat a lot of tuna and chicken, or whiting fish.

 

Now, about muscles, you train abs 3 times a week? Your abs heal rapidly. Train every day if you can. If you're at home, vegging on the couch, start doing crunches. If you're bored, and want to eat, do crunches. As for pectorals, the bench and flys will work fine. But mix it up, don't just stick with flat bench, I find that declines + inclines give me great gains.

 

If you don't have access to a bench, pushups are always good.

 

EDIT: I forgot about cardio. Running, swimming, jumprope, and of course, martial arts. Check out fitday.com for a free diet and activity log. It's not my website but I love using it.