did your boss have lunch with you or was that previous?

 

thats exactly what i want to do, except situps hurt my back for some reason

 

send it to me, i want to send it to some friends

 

It will help you build muscle. If you build muscle you burn more calories all the time=fat loss. Work on some ab excersises 3 times a week as well. Make sure you hit all areas including obliques and lower back (not abs but the opposing muscle)

 

Seriously diet is the most important thing man.
You don't really need smaller portions at all, just stick around 2500 calories a day (rough estimate) ... It is all about what you eat, keep bad carbs and sugars out, stick to getting carbs from things like oatmeal, veggies (eat lots of fruits and veggies - especially greens like kale and spinach), eat complete lean protein with every meal (fish, chicken, turkey, lean beef, lots of eggs, unsalted nuts), try to stick to only water for drinks ... keep your sodium intake down, stay away from processed foods

Make sure to eat like every 2-3 hours - this keeps your metabolism high.

I am usually at the gym 3-5 days a week, depending on what "program" I am doing. I alternate every few weeks. I do a split similar to this:
http://www.defrancostraining.com/art...rds-part1.html

then I switch to something like:
mon - chest/tris
tues - legs
wed - cardio/core
thurs - back/bis
fri - shoulders

I almost always do 15 minutes of cardio before and after ... when i do a 3 day a week split i try to get in and do 40 minutes of straight cardio on off days ... i don't run much anymore i stick to the eliptical because of my knees/back ....

 

I do them on the incline thing at the gym but only at a small incline.....I wanna tighten not build......basically I'm strong and can run but I wanna tighten **** up....gravity is taking over!!

That and I went from 215 to 230 last summer when my shoulder was busted.......since I started running more I've dropped 4 pounds so I feel like that's the right direction......that was only since last wednesday.......

But I wanna get down to 215-220........I'm at 226-227 now

 

He definately wasn't at lunch. My review was about an hour after lunch. Unscheduled.

 

I deleted it......I didn't want that **** on my phone

 

lots of water by the way ... like a gallon a day

 

hanging ab work FTW

[youtube]http://www.youtube.com/watch?v=LBkcnqtgRb8[/youtube]

 

Ive relied on skinnyness my whole life, but yeah, we're 32 now. Gotta put in work from now on. Just think, women have had to put in work since their early 20s to keep in shape, and we're just starting to have to now. They are inferior.

 

Thanks I saved that link and will come up with a program for me. My buddy was a gym kid and I did what he did but he never wanted to do cardio, when he stopped I was kinda lost.

I've been trying not to snack anymore, I eat a banana for breakfast, I cook on sunday for lunch, usually something with pasta, and just one sandwhich for dinner and a protien shake. And trying not to drink more than a beer or two a day during the week.

I don't wanna get huge......just lean out.

But at least this gives me a better idea of what type of program I should be working on.

Thanks

 

i bet your face was all red

 

yeah that's all I drink.....other than beer

 

HA HA HA exactly.....

 

no wonder you suck at the wheelies

 

so you guys think i should knock off the 3-4 cans of soda i drink every day?

 

yeah I don't wanna be at the gym for ever either.....

that's why I've leaned more towards just running.......but 5 days a week

 

YES

that **** is garbage......I've never been one for soda....and it'a awful for your teeth

 

I have to be shitfaced for that to happen. He is brittish though so I he understands a few pints at lunch as long as I get my **** done and don't cause any problems for him.