Total Body

  • capitalcities

    Posts: 31

    Jun 29, 2013 3:09 PM GMT
    Ok guys. I've been working out for years and eating a great diet. I have made some gains, but nothing like I'd hope for. So I need your help with it all

    Goals: Gain muscle, but not bulky or huge. Just noticeable. And also to lose the small amount of lower belly fat I have and see my six pack--right now I see my upper two pack.

    What I need: A complete workout routine to achieve these goals and a meal plan to support it. I don't care if I have to eat the same thing everyday, I'll do whatever it takes. There's just so much info out there that I need help sorting through it and preferably from people that have experienced it and seen results.

    Thank you!
  • Posted by a hidden member.
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    Jun 29, 2013 4:49 PM GMT
    Look at the workouts here on RJ on the main page.
  • capitalcities

    Posts: 31

    Jun 29, 2013 5:30 PM GMT
    mileshelvetica saidLook at the workouts here on RJ on the main page.


    I've looked at them. You think they're right for me?
  • HottJoe

    Posts: 21366

    Jun 29, 2013 5:38 PM GMT
    More protein, fewer carbs. Resistance training. Skip cardio.

    Not sure it's the healthiest approach, but it's safer than steroids!
  • gwuinsf

    Posts: 525

    Jun 29, 2013 6:00 PM GMT
    I would look at your diet instead of exercise routine. I thought I had a "great diet" but I was also not getting the gains that I wanted. Once I started tracking my food and I also switched to Paleo, I started to see things change.

    I'm convinced now that there are very decreased marginal returns with exercise if your diet is not in check.

    I recommend you start tracking your food for a few weeks and see if your macros are in-line with what they should be.
  • Posted by a hidden member.
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    Jun 29, 2013 6:18 PM GMT
    mileshelvetica saidLook at the workouts here on RJ on the main page.

    the first one is muscle building, which is what you said you want.

    and, yes, diet/nutrition is 85% of the game

    maybe hire a personal trainer for a while and get a diet person to help you
  • capitalcities

    Posts: 31

    Jun 29, 2013 8:16 PM GMT
    gwuinsf saidI would look at your diet instead of exercise routine. I thought I had a "great diet" but I was also not getting the gains that I wanted. Once I started tracking my food and I also switched to Paleo, I started to see things change.

    I'm convinced now that there are very decreased marginal returns with exercise if your diet is not in check.

    I recommend you start tracking your food for a few weeks and see if your macros are in-line with what they should be.


    Thanks man! Do you have a suggestion on where/how to figure out my macros? And also, a Paleo meal plan? Thanks
  • Posted by a hidden member.
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    Jun 29, 2013 10:07 PM GMT
    capitalcities saidOk guys. I've been working out for years and eating a great diet. I have made some gains, but nothing like I'd hope for. So I need your help with it all

    Goals: Gain muscle, but not bulky or huge. Just noticeable. And also to lose the small amount of lower belly fat I have and see my six pack--right now I see my upper two pack.

    What I need: A complete workout routine to achieve these goals and a meal plan to support it. I don't care if I have to eat the same thing everyday, I'll do whatever it takes. There's just so much info out there that I need help sorting through it and preferably from people that have experienced it and seen results.

    Thank you!


    Mind is the builder! "I don't want to get to big" is a common mantra amoung guys that want to look like the guys they see as hot . As long as you "don't want to get to big" you won't .
  • AMoonHawk

    Posts: 11406

    Jun 29, 2013 10:40 PM GMT
    Just do it ... what ever it is that makes you feel good ... because that will keep you doing it. You'll probably never be a hulkster if you don't have the genetic, but exercise will keep you young and young looking when you get older in like 10 years
  • capitalcities

    Posts: 31

    Jun 29, 2013 10:40 PM GMT
    No, meaning I don't want to eat a ton of food and not train hard enough or using the wrong program and then just end up with a belly. That's actually what I mean. I also don't want to be a bodybuilder, which sometimes I feel like all muscle meal plans are built on.
  • Posted by a hidden member.
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    Jun 29, 2013 11:31 PM GMT
    1) There's no way to become a bodybuilder by accident. No one wakes up and looks in the mirror and says, "Shit! I'm way too swole... how did that happen?" Bodybuilding takes extremely regimented training and focused dedication.

    2) You don't look dramatically out of shape, so internet bro-science isn't going to do much for you I don't think (people who are especially fat or especially normal can benefit from literally any change in activity so internet speculation is fine for them). You should find a trainer and have them design something for your specific needs.

    But you should also do a little homework to make sure the trainer isn't an idiot. Corporate gyms will hire literally anyone who can bumble through the cert test.
  • capitalcities

    Posts: 31

    Jun 29, 2013 11:50 PM GMT
    Larkin said1) There's no way to become a bodybuilder by accident. No one wakes up and looks in the mirror and says, "Shit! I'm way too swole... how did that happen?" Bodybuilding takes extremely regimented training and focused dedication.

    2) You don't look dramatically out of shape, so internet bro-science isn't going to do much for you I don't think (people who are especially fat or especially normal can benefit from literally any change in activity so internet speculation is fine for them). You should find a trainer and have them design something for your specific needs.

    But you should also do a little homework to make sure the trainer isn't an idiot. Corporate gyms will hire literally anyone who can bumble through the cert test.


    Thanks man. I think my best approach is really to speak to a dietician and to talk to a trainer. Thanks dude.