Advice for a newbie?

[Ataraxia]

I'm 20 years old
6' even
220lbs, mostly flab

My weight has been crazy in the last four years, mostly from drugs, jumping all over the place. I went from 230 to 150 in less than a year, got on a recovery maintenance program and over the course of two years jumped all the way up to 260, and after getting totally clean I dropped down to where I'm at now.

I'm planning on going into the Air Force or Army next spring or summer, so I'm trying to get into shape. I could care less about losing fat or having big intimidating muscles to show off, my goal is to be able to do massive sets and reps of pullups and pushups with ease.

My cousin owns a health food store, and I got these:
http://www.nowfoods.com/index.php?action=itemdetail&item_id=3816
http://www.nowfoods.com/index.php?action=itemdetail&item_id=3079

In the past week I've put 1/2cup of the protein in the blender with some strawberries, bananas, and milk in the morning. I haven't really worked out very much during the day other than a little basketball a few times, but at night I've been jogging about a mile. I've only been going a mile because I'm out of shape, and going overboard makes my legs and feet sore to the point where I can't jog the next day. Before and after jogging I mix about 1/2 of a tablespoon of creatine with some OJ so I can go a little longer.

I have no idea what I'm doing, but am I kind of on the right track? What other supplements, vitamins, and protein shake/meal recipes should I look into?

Anyway, on to the weight training. 3 days ago after doing my jog I decided to give my biceps a workout. I dosed higher on the creatine, and started to do some curls. Like I said, I have no idea what I'm doing, and I guess I did them totally wrong. After looking on the net I realized I screwed it up pretty bad by not keeping my muscles tight, and near the end I started to swing the dumbbell up and held it for a second too long. The creatine definitely did it's job, because I curled for a little over 30 minutes on the saddest set of arms you've ever seen, without getting tired until the last 10 minutes.

The next morning I woke up with the worst muscle pain I've ever felt. My lower bicep, right before it gets to the crease of your forearm, was swollen pretty bad and I could barely move my arms. I got ahold of some naproxen and have been icing it to keep the swelling down, but the pain is still pretty unbearable 3 days into it. The pain extends to my upper bicep/tricep/forearm, but is really bad in the lowest part of the bicep area. When I have my elbows bent there is only a little tightness and slight pain in that area, but when I try to straighten my arm all of those areas ache and my lower bicep feels like it's going to snap. I don't have insurance to go to the doctor, but I've already got some naproxen. How long does this usually last?

I only have a 5lb and 10lb dumbbell, and don't have any money at the moment to go to a gym. When this heals, what are the best exercises/techniques to get in shape quickly without blowing out my arms again?

 

[solarclimax]

You should be getting at least 1 gram of protein per pound of bodyweight everyday, thats 220 grams for you, although i would advise around 280 grams would be a good bet.
That half a cup of protein powder is what 30 - 50 grams ? most your protein should come from whole foods. If your not to worried about bodyweight/fat and don't wanna mess around with a meal plan you could try the gallon of whole milk a day, or Biggt's see food diet. If you see food eat it.

I currently weigh 225 and am trying to cut and i get at around 300 grams of protein a day

this is my meal plan

Meal plan in progress
(P) = Protein... (C) = Carbohydrates... (F) = Fat... (Cals) = Calories

12:00 AM
2 whole eggs
4 egg whites
Oats, 80g
Black coffee
(P) 36.2 (C) 49.32 (F) 19.2 (Cals) 604.4

2:00PM
Tuna, can 100g
Whey with water 30g
Omega 3-6-9 Suplement
Multi -Vits
Banana
(P) 59 (C) 41.1 (F) 10.5 (Cals) 489.5

4:00PM
1x Chicken breast
Brown rice 50g
Peas, sweetcorn, carots, green beans 50g
Strawberries 200g
(P) 32.3 (C) 54.3 (F) 3.45 (Cals) 553

6:00PM
Steak average 250g
Brown rice 50g
Peas, sweetcorn, carots, green beans 50g
Apple
(P) 74 (C) 53 (F) 16 (Cals) 567

8:00PM
Whey with water 30g
(P) 27.3 (C) 0 (F) 0 (Cals) 127

10:00PM
Salmon 100g
Red pepper 50g
Coliflower 50g
Broccoli 50g
(P) 28.15 (C) 4.9 (F) 14.1 (Cals) 335.5

12:00PM
Low fat cottage cheese 125g
Whey 30g with 1 pint semi skimmed milk
14g flax seed oil
(P) 43.1 (C) 6.75 (F) 22.95 (Cals) 242

Total.. (P) 308.65 (C) 209.37 (F) 85.59 (cals) 3019

Read up on the diet forum for more info on eating

I don't know really know what to say about your weightlifting, 5lb and 10lb dumbells arn't gunna do much their are alot of helpfull people on here who know their stuff so i'm sure they will be able to help you put something together. In the mean time i would suggest readin up on the training volt sticky for more info.
http://www.elitefitness.com/forum/showthread.php?t=484815

 

[fallingeggs]

You need to do some weights, thats your best bet other then getting your diet in shape... which the post above covered well. i really do not know what to tell you other then some how get money together and get into a gym. follow that link and do the 3x5 program, that will put on the strength that you want. I would, if i were you, not buy any more of the creatine and spend the money on a gym pass or other weights. i do not think the creatine will do you much good if you are not lifting weights anyways.
as for right now, only thing i can think of is do pushups and pullups.
hope this helps some, if you have any other questions ask away.

 

[fortunatesun]

Congratulations on committing yourself to physical improvement. Taking the fthat first step is often the hardest part.

The good news is that both the Army and Air Force only require bodyweight exercises and running to pass their fitness tests. Equipment won't be needed. Both services offer on-line guides to these tests:

http://www.apft.net/maxyourapft.html
http://usmilitary.about.com/cs/airforcejoin/a/afbasicworkout.htm

I'd think these would be a good place to start. From a weight training perspective, is also important that you can perform bodyweight exercises in a controlled manner before you begin adding exta weight that will tax your system. In addition to the push-ups and sit-ups, + running mentioned in the guides I recommend going to: www.crossfit.com/cf-info/excercise.html and try the pull-up(kipping) video they have until you can do these unassisted. These are fantastic in preparing you for the regular pull-ups listed above. I'd also try the Tabata Squat they have listed- another great exercise that will both help you with your running requirement and prepare you for weighted squats in the gym when you are able to.

Best of luck with your program

 

[fallingeggs]

oh, the soreness in your arm is normal when you do a hardwork out after never lifting. after a few more workouts you should not get as sore, untill you do not get sore at all. go light on your first few workouts untill your body gets into the groove of lifting. this is the main reason why you should do the 3x5 and not the 5x5, gives your body time to be able to handle the workload.

 

[boss_]

If your primary goal is high rep push-ups/pull-ups, the only way to increase your current total is to do them. PLEASE stop curling 5 & 10 pound dumbells. (This will not help). Every time you think about it, drop down and rep out your push-ups. (Ditto for pull-ups).

Also throw some into your runs. Drop down and rep out every so often. Throw in some ab stuff too. Build on this gradually and you'll see a big difference in just a few weeks. Which is why every basic training program is centered around this stuff. (Set the db's aside...you can create a decent workout for your goals with bodyweight exercises). Check out some Navy S.E.A.L.S. workouts, and make sure you have a good pair of running shoes.

Hope this helps....

 

[Ataraxia]

Wow, thanks for all of the quick replies, you guys are awesome.

The reason why I've only been taking small amounts of protein is because I've been told that if I don't work it all off it turns into fat. I don't really care about body weight, but is it true that if you just keep adding fat that it's harder to build muscle because your workout just burns the fat? I guess it's not true if you work it all off, but I'm pretty out of shape right now so I need to work my way up before I can do hardcore workouts and the see food eat it diet.

I am really out of shape, I mean my arms blew out after curling a 10lb dumbbell! I get the creatine and supplements for a really good price, and the creatine really does help because if I don't take it my muscles burn like crazy. I just don't have the money to go to a gym quite yet, and if 10lb curls make my arms swell like a balloon I won't be able to lift anything else. For the time being I think I'll try to do the bodyweight exercises along with jogging, but I'm in no shape to even start the 3x5 program for probably a week or two.

Dumbbells really don't do much even if you do a ton of reps?

 

[solarclimax]

The reason why I've only been taking small amounts of protein is because I've been told that if I don't work it all off it turns into fat.

LOL don't listen to your douche bag freinds they are clueless, Protein doesn't turn to fat. If you eat enough protein it will help build muscle and muscle burns fat, the only way your gunna put on fat is if you eat to many calories and don't burn them off. I imagine the person who told you no to eat enough protein also thinks muscle turns to fat.

 

[VSUdude]

I am a fitness consultant at my college's gym and I've helped several people like you.

My first advice is always this: If you are just starting to work out, you are WASTING YOUR MONEY on supplements, whether it's protein or creatine. You need good, healthy, whole foods. You can get PLENTY of protein from eating healthily. Veggies, potatoes, breads, and lean meats (made at home, NOT from a drive-thru) should be the foundation of your diet. Although your diet is very important, right now training correctly and learning about different exercises and muscles are number one.

If you only care about getting into shape for the military then dumbbell curls are not the answer. You should focus on your running before anything else. Having strong biceps WILL NOT help you get through basic.

The best running/cardiovascular endurance workout that I've ever used was one given to me by an old baseball coach. After warming up thoughroughly, start jogging at a slow-slow/medium pace. Jog for about 1 minute and then sprint for about 20 yards. After the sprint, don't stop - go back to your slow jog. Go back and forth between the two until you are too tired to continue and then do the routine a couple more times after a 1-2 minute rest. This routine should only be done a few times a week (no more than 3) starting out. After a few weeks, try decreasing rest time and/or increasing the total time spent running. On the days you don't do this program, jog at a medium pace (I'm thinking about that Adam Sandler song right now...) as far/long as you can.

The "weight" training can be done whenever you feel most comfortable doing it. Some people may say that before or after you run is best, but for the kind of training you're doing, it shouldn't make too much difference. Since you don't have a gym membership right now, I would advise doing push-ups, sit-ups, and pull-ups. A gym membership isn't really that important for getting ready for the military; I mean think about it, your D.I. will never make you bench 225 for reps when he gets pissed - he will make you do push-ups.

But MOST IMPORTANTLY, don't over-analyze this stuff. You're a beginniner, not an elite veteran of working out. I am in no way putting you down, I'm just trying to stress the importance of not worrying about exact numbers or anything like that. How many grams of carbs, protein, and fat you take in daily isn't as important right now as just getting out there and working your ass off.

 

[ErikZ]

But MOST IMPORTANTLY, don't over-analyze this stuff. You're a beginniner, not an elite veteran of working out. I am in no way putting you down, I'm just trying to stress the importance of not worrying about exact numbers or anything like that. How many grams of carbs, protein, and fat you take in daily isn't as important right now as just getting out there and working your ass off.

This is by far one of the most truthful and relevant statements I have ever read on this board.
K to you my friend.
And to the guy who started the thread, TRUST HIM: DO NOT OVER-ANALYZE. Go with the flow, learn to read your body's signs (sound a little like Shakira here haha) and hen the time comes to know more, you shall seek that knowledge.
It is useless for a White belt to know all the black-belt moves, if he does not know how or why they are performed, let alone if he can perform it.

Know yourself first!

Cheers,
Erik

 

[solarclimax]

I would say making up an eating plan is a good thing and not really much to worry about at all. And getting the right food is pretty important, yes your best bet is to get a routine that is good for your goals. but also putting together a good eating plan, would help boost your performance right out of the blocks (it's not rocket science) wether your a newbie or a master makes no difference, white belt black belt ? this isn't karate it's just simple basic stuff.

 

[silver_shadow]

The best running/cardiovascular endurance workout that I've ever used was one given to me by an old baseball coach. After warming up thoughroughly, start jogging at a slow-slow/medium pace. Jog for about 1 minute and then sprint for about 20 yards. After the sprint, don't stop - go back to your slow jog. Go back and forth between the two until you are too tired to continue and then do the routine a couple more times after a 1-2 minute rest. This routine should only be done a few times a week (no more than 3) starting out. After a few weeks, try decreasing rest time and/or increasing the total time spent running. On the days you don't do this program, jog at a medium pace (I'm thinking about that Adam Sandler song right now...) as far/long as you can.

aka, HIIT which is an excellent way to lose fat, maintain strength and build the kind of stamina you'd need for the military.
apart from that:
http://alwyncosgrove.com/MetabolicPower.html
http://www.elitefts.com/documents/general_physical_preparedness.htm
these should also be useful IMO.