Flip's Official Work Out Thread

Some common tips/advice: 
 
For beginners: looking for a new routine a simple basic 5x5 (5sets of 5reps) of bench press, squat and dead lift. You can also post asking for advice for help to construct a work out routine for yourself. 

NOTE: There are various methods and routines that can work, it's based on what works best for you.

- work on your form for the movement to prevent injury, so use light weight initially
- make sure you get enough rest, recovery is very important
- protein intake in most cases need to be increased, general recommendation is 0.7-1.0g of protein per pound of body weight.
     Ex. if you weighed 180lbs, that would mean a daily protein intake of 126-180g.
- supplements aren't magic, they are not necessarily needed. Hard work/consistency is what will change you. Supplements only assist.  
 
For those losing or gaining weight, it's pretty much all about Calories In vs Calories Out:


Basal Metabolic Rate (BMR): the number of calories you'd burn if you stayed in bed all day.
Here is a calculator to estimate your BMR: http://www.bmi-calculator.net/bmr-calculator/

How working out can make it easier to lose weight without starving:
ex. If your average maintenance daily caloric intake was 2300 calories.

without working out
Maintenance = 2300
Reduce daily food calories by 500

with working out
Maintenance = 2300
Workout burns = 300 calories
Reduce daily food calories by 200

Both burn 500 calories x 7 days = 3500 calories = 1lb of fat
But working out will allow you to eat closer to your maintenance and it won't be as big of a challenge to reduce food calories.

Here are some tutorial videos on the "Big 3" (Bench Press, Squat and Dead Lift)












Here is my own personal 12 month transformation post to help others starting out: http://forums.n4g.com/fb.ashx?m=1104020






(I will continue to add to this OP)

flip-it3


Whoa... ford how tall are you? You want to weight 120?

that is 170 not 120 I'm 69 inches.

 
Ron Paul - 2012

I went pee. Dock me .2 lbs

TMAN


Well. good luck to both of you. Some advise, no empty calories, keep it simple at first, eat properly and if needed, get some training at first to get familiar with what you are doing, if needed.

I had a friend go from 240 to 151 lbs just by meticulous carb/fat/calorie counting in about 7 months.
It was like a night and day change, he also pretty much chromed out his colon with prune juice and other fiber heavy supplements.

I myself have been trying to gain weight. My current goal is to gain 10 lbs as I am currently sitting at a pretty 118 lbs at 5'9.  Grossly underweight.

The bags under my eyes ain't gucci, mane.

unkn0wn


I myself have been trying to gain weight. My current goal is to gain 10 lbs as I am currently sitting at a pretty 118 lbs at 5'9.  Grossly underweight.

Dude... my mom weighs more than you and she's 5'3 and THIN. Live on pasta and bread for a couple weeks.

Lol I wish my goal was to gain weight. I'd kill that goal in a week.

M_D

unkn0wn


I myself have been trying to gain weight. My current goal is to gain 10 lbs as I am currently sitting at a pretty 118 lbs at 5'9.  Grossly underweight.

Dude... my mom weighs more than you and she's 5'3 and THIN. Live on pasta and bread for a couple weeks.

Lol I wish my goal was to gain weight. I'd kill that goal in a week.

Ha I did, I tripled the suggested intake for creatine to gain an extreme amount of water weight, and to help my muscles repair really fast.  I did go on an extremely high carb/protein diet, and spent hundreds of dollars on it.  Countless supplements and specific diet related foods to no avail.  I'm a notoriously heavy, heavy eater in my friend group as well.  Story of my life. hahaha.

On a more positive note, I have the leanest muscles ever, I look like a depraved tarzan minus the phil collins soundtrack. BOOM!

The bags under my eyes ain't gucci, mane.

FordGTGuy

flip-it3


Whoa... ford how tall are you? You want to weight 120?

that is 170 not 120 I'm 69 inches.

lol read the wrong numbers, yea... i was like so u wanna be a stick? lol 


I shall join in since I need to work out for Paramedics course next year so is it required for me to do so not optional. 


Current: 225lbs
Goal: 170lbs
Need to Loose: 55lbs

flip-it3

FordGTGuy

flip-it3


Whoa... ford how tall are you? You want to weight 120?

that is 170 not 120 I'm 69 inches.

lol read the wrong numbers, yea... i was like so u wanna be a stick? lol 


I shall join in since I need to work out for Paramedics course next year so is it required for me to do so not optional. 


Current: 225lbs
Goal: 170lbs
Need to Loose: 55lbs

You have to use our workout, it's every day and you need to choose a diet. 

I'm gonna add you to the OP.

Try to start today.

 
Ron Paul - 2012

I need to loose like 15-20 lbs turned 27 and wow I hate when I go over a speed bump and start jiggling 
Im 5'10
180-185lbs 
Goal-160-165
 

lol losing weight using the AIR FORCE pre bootcamp workout? lawls.

I'm in. 

This is pretty easy stuff. 

Currently 59 Kilos... sooo.. in Amurican numbers I think thats like 130 pounds.
I have no goal, because I'm already pretty athletic. I think a good goal would be to actually gain weight. I haven't gone to the gym in weeks. 

ezcex


lol losing weight using the AIR FORCE pre bootcamp workout? lawls.

Better than the McDonnald's diet program >.>

godoftime

ezcex


lol losing weight using the AIR FORCE pre bootcamp workout? lawls.

Better than the McDonnald's diet program >.>

Hey hey, it works.  You just have to know how to moderate is all. :)

oooooohh I want to join!!! I don't have a weight to give you yet since I don't have a scale here, but as of now you can put me in at 235(as i usuallly float around there).

I'm not sure what my target weight should be, im about 5'8" or 5'9" and I have an athletic build since I've played football since Middle School so the 235 could be misleading, but I still have a gut that i would like to get rid of completely.

Might I suggest we keep track using this:  http://skinnyo.com/home

I already had an account set up there, but I havent started using it yet, and this seems like it would be perfect for us to keep up with what's going on...without sorting through a long thread of stuff.

unkn0wn

TMAN


Well. good luck to both of you. Some advise, no empty calories, keep it simple at first, eat properly and if needed, get some training at first to get familiar with what you are doing, if needed.

I had a friend go from 240 to 151 lbs just by meticulous carb/fat/calorie counting in about 7 months.
It was like a night and day change, he also pretty much chromed out his colon with prune juice and other fiber heavy supplements.

I myself have been trying to gain weight. My current goal is to gain 10 lbs as I am currently sitting at a pretty 118 lbs at 5'9.  Grossly underweight.

Dude please be like 13 jeez.. Eat some food. But dont push yourself too far.. Let yourself fill out naturally.. I didnt do that now my body holds onto fat easier. My dad took his time his whole life and he burns fat better than I do. Dont force nature.

Click Click Clicky Goes that Q guy. Say it with me... M-Q-ROWZ!  PSN ID Mquirozz Twitter.com/mquirozz

I guess you can throw me up there. current weight:245. want to get down to about 215. need to lose 30. i like think thread. doesnt make me feel as fat =D with shorter people weighing the same as me.

L'Enfant Sauvage, June 26th!

Dang some people are heavy up in here :P This workout plan is basic but should be really helpful. 

I wish I was a bit more cut... especially in the abdominals region :(

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toaster


Dang some people are heavy up in here :P This workout plan is basic but should be really helpful. 

I wish I was a bit more cut... especially in the abdominals region :(

Damn toast you a skinny bastard!

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use my diet program. it works

i recently began doing yoga workouts i found on netflix. that stuff is not easy.