Looking for overall guidance

[BassBomb]

Yes I have read the guide at the top. I am just not sure which I can or can't do, depending on my equipment.

My Information:
21 y/o
5'9"
155lbs
I have changed most of my lifestyle when it comes to what I am eating. I believe I sustained a high fat content in my diet (mostly from the amount of milk I drink). I am reducing this, eating more vegetables and fruits. I always had eaten 4 small meals daily for many years. I have a decent metabolism, just I am not very active (unless it is summer)

What I have:
-Treadmill
-Bike (soon to be in working form, weather is soon permitting)
-20lb weightlifting bar
-5lb smaller dumbell bar (assumed weight)
-80lbs of plates fitting the aforementioned bars (total weight 4x10lb 6x5lb 4x2.5lb)
-Weider bench with pulldown bar, preacher curl pad, flys, benchpress + leg press
http://www.connection-fitness....%20Imagemain_image.jpg

I plan on getting:
Two 25lb plates

My Goals:
Get rid of my gut that seems to have slightly built up.
Become more active.
Overall improvement of health

What I do now:
A - 85lb deadlift (including bar weight) 10 rep
B - 20lb bicep curl (including bar weight) 10 rep
C - reverse crunch (or normal crunch) 10 rep
D - Running for cardio @6mph (0.125 mile burst, increasing degree of slope each set)

Either I do:
A-C-B-D x 5set
OR
D for 30mins (~300 calories)
I have been doing the above consistently 2-3 times per week for the past month.

Exercises to possibly add back to routine:
Flys
Benchpress

--------

I wonder if anyone can shed some guidance on what I could improve on, change, or do instead to see better results.
I am not sure if I should be bulking or cutting or both.
I would love to do squats but I do not have the appropriate squat rack.
I feel I can go further with deadlift, thats why I think I need to add more plates.
All help appreciated!

 

[silverpig]

If you want to get rid of the gut, then up the cardio and don't worry about the weights too much. They're good, but won't do too much for you in the gut department.

I've lost some gut weight recently and I started off running at 6.5 mph for 20 minutes, then slowly increased time/distance/speed as I increased my cardio. Now I usually go at 8.5 mph for 40 minutes. The weight is flying off in all the right places for me.

Also, your dietary changes are pretty good. I haven't cut out animal fats (I drink 2% milk, 5% plain yogurt, I eat the fat on my pork chops etc), but have cut out excessive carbs (no big plates of pasta), and have added up my calories in and out for a while. Try out fitday.com and put in what you eat for 4-5 days and put in your height/weight/metabolism data and see where you stand on your calories.

 

[BassBomb]

Thanks, I appreciate your help.

So after I get rid of this gut, I could switch into a bulking + weightlifting program?

We always have our animal fats cut out of our meats

 

[dloehr22]

something really good to get rid of that gut and turn it into solid abs....besides running and biking, is the P90x which is a workout program.look it up and download the ab workout and it is amazing. alot of people arent able to do the whole workout but you can work up to taht and there is a video to work out to. hopefully that willl help.

 

[InflatableBuddha]

I don't have a lot of experience with weight lifting, but I can comment on the cardio.

To drop some weight, you need to increase the amount of cardio you do. Aim for 3-4 sessions of at least 30 minutes per week to start, and increase by no more than 10% volume per week. Eventually, you can add sessions to the week, and do some sessions with interval (speed work) and do the others at a steady pace.

The incline sessions on the treadmill are good, but you only need 2-3 of these per week; the rest can be steady runs.

Reduce the amount of fat you consume. I disagree with silverpig regarding the carbs - you need a lot of complex carbs (whole grains) as an athlete.

Some other things to try:
Drink skim milk
Substitute some meat for other protein sources such as beans, lentils or eggs.

 

[BassBomb]

Originally posted by: InflatableBuddha
I don't have a lot of experience with weight lifting, but I can comment on the cardio.

To drop some weight, you need to increase the amount of cardio you do. Aim for 3-4 sessions of at least 30 minutes per week to start, and increase by no more than 10% volume per week. Eventually, you can add sessions to the week, and do some sessions with interval (speed work) and do the others at a steady pace.

The incline sessions on the treadmill are good, but you only need 2-3 of these per week; the rest can be steady runs.

Reduce the amount of fat you consume. I disagree with silverpig regarding the carbs - you need a lot of complex carbs (whole grains) as an athlete.

Some other things to try:
Drink skim milk
Substitute some meat for other protein sources such as beans, lentils or eggs.

Thanks IB.

About the sessions... should I be taking any breaks during the run?
When I would do 30min @ 6mph I found I needed 3 breaks. By break I mean dropping the speed down to 4mph powerwalk or so for awhile.

Should I be running 30min straight? Water? (sometimes I cramp up in the midsection when running for really long)

 

[SociallyChallenged]

Originally posted by: silverpig
If you want to get rid of the gut, then up the cardio and don't worry about the weights too much. They're good, but won't do too much for you in the gut department.

I've lost some gut weight recently and I started off running at 6.5 mph for 20 minutes, then slowly increased time/distance/speed as I increased my cardio. Now I usually go at 8.5 mph for 40 minutes. The weight is flying off in all the right places for me.

Also, your dietary changes are pretty good. I haven't cut out animal fats (I drink 2% milk, 5% plain yogurt, I eat the fat on my pork chops etc), but have cut out excessive carbs (no big plates of pasta), and have added up my calories in and out for a while. Try out fitday.com and put in what you eat for 4-5 days and put in your height/weight/metabolism data and see where you stand on your calories.

What? No. This is horrendous advice. You need to keep a resistance program so you don't lose muscle mass while "losing the gut." Weightlifting burns calories as well. It is damn useful. Read the fat loss sticky before you ask more questions or read anybody else's crap posts. You're being led astray here.

 

[SociallyChallenged]

Originally posted by: dloehr22
something really good to get rid of that gut and turn it into solid abs....besides running and biking, is the P90x which is a workout program.look it up and download the ab workout and it is amazing. alot of people arent able to do the whole workout but you can work up to taht and there is a video to work out to. hopefully that willl help.

Ab workouts DON'T GIVE YOU ABS FASTER. Visible abdominals is almost solely a function of body fat. You can't spot reduce fat so you need to reduce your overall body fat together. Doing ab workouts won't get you those "flat, 6 pack abs" any sooner. A correct diet and resistance program will.

 

[SociallyChallenged]

Originally posted by: BassBomb

Originally posted by: InflatableBuddha
I don't have a lot of experience with weight lifting, but I can comment on the cardio.

To drop some weight, you need to increase the amount of cardio you do. Aim for 3-4 sessions of at least 30 minutes per week to start, and increase by no more than 10% volume per week. Eventually, you can add sessions to the week, and do some sessions with interval (speed work) and do the others at a steady pace.

The incline sessions on the treadmill are good, but you only need 2-3 of these per week; the rest can be steady runs.

Reduce the amount of fat you consume. I disagree with silverpig regarding the carbs - you need a lot of complex carbs (whole grains) as an athlete.

Some other things to try:
Drink skim milk
Substitute some meat for other protein sources such as beans, lentils or eggs.

Thanks IB.

About the sessions... should I be taking any breaks during the run?
When I would do 30min @ 6mph I found I needed 3 breaks. By break I mean dropping the speed down to 4mph powerwalk or so for awhile.

Should I be running 30min straight? Water? (sometimes I cramp up in the midsection when running for really long)

Take breaks when you need breaks. If you realize you're starting to feel poorly and your heart rate is too high, then take a break. Only you can tell what your body is saying. Seriously, read the fat loss sticky.

 

[bossman34]

Originally posted by: SociallyChallenged

Originally posted by: silverpig
If you want to get rid of the gut, then up the cardio and don't worry about the weights too much. They're good, but won't do too much for you in the gut department.

I've lost some gut weight recently and I started off running at 6.5 mph for 20 minutes, then slowly increased time/distance/speed as I increased my cardio. Now I usually go at 8.5 mph for 40 minutes. The weight is flying off in all the right places for me.

Also, your dietary changes are pretty good. I haven't cut out animal fats (I drink 2% milk, 5% plain yogurt, I eat the fat on my pork chops etc), but have cut out excessive carbs (no big plates of pasta), and have added up my calories in and out for a while. Try out fitday.com and put in what you eat for 4-5 days and put in your height/weight/metabolism data and see where you stand on your calories.

What? No. This is horrendous advice. You need to keep a resistance program so you don't lose muscle mass while "losing the gut." Weightlifting burns calories as well. It is damn useful. Read the fat loss sticky before you ask more questions or read anybody else's crap posts. You're being led astray here.

Amen, brother! Only doing cardio is a good way to become "skinny fat" meaning that you'll lose weight, but it will be in the form of both fat and muscle leaving you soft. You want to hold on to your muscle tissue at all costs. Well balanced nutrition, resistance training, and cardio are all important in being fit and healthy.

 

[bossman34]

Originally posted by: SociallyChallenged

Originally posted by: dloehr22
something really good to get rid of that gut and turn it into solid abs....besides running and biking, is the P90x which is a workout program.look it up and download the ab workout and it is amazing. alot of people arent able to do the whole workout but you can work up to taht and there is a video to work out to. hopefully that willl help.

Ab workouts DON'T GIVE YOU ABS FASTER. Visible abdominals is almost solely a function of body fat. You can't spot reduce fat so you need to reduce your overall body fat together. Doing ab workouts won't get you those "flat, 6 pack abs" any sooner. A correct diet and resistance program will.

I actually really like the P90X program. It's extremely intense and combines cardio, resistance training, plyometrics, flexibility, nutrition, etc into a nicely designed program. Granted, there isn't really anything special about it...just different and it covers all of the bases. If you follow the program consistently (including nutrition) you will lose weight and will probably be looking pretty good at the end.

I have had a few clients and friends ask me about it so I checked it out. I haven't followed the program, but have done a couple of the workouts and, let me tell you, I was hurting at the end!

 

[brikis98]

Originally posted by: bossman34

Originally posted by: SociallyChallenged

Originally posted by: dloehr22
something really good to get rid of that gut and turn it into solid abs....besides running and biking, is the P90x which is a workout program.look it up and download the ab workout and it is amazing. alot of people arent able to do the whole workout but you can work up to taht and there is a video to work out to. hopefully that willl help.

Ab workouts DON'T GIVE YOU ABS FASTER. Visible abdominals is almost solely a function of body fat. You can't spot reduce fat so you need to reduce your overall body fat together. Doing ab workouts won't get you those "flat, 6 pack abs" any sooner. A correct diet and resistance program will.

I actually really like the P90X program. It's extremely intense and combines cardio, resistance training, plyometrics, flexibility, nutrition, etc into a nicely designed program. Granted, there isn't really anything special about it...just different and it covers all of the bases. If you follow the program consistently (including nutrition) you will lose weight and will probably be looking pretty good at the end.

I have had a few clients and friends ask me about it so I checked it out. I haven't followed the program, but have done a couple of the workouts and, let me tell you, I was hurting at the end!

From what I've seen of P90X, it does have some good things going for it - although I think Crossfit is a much better choice - but I think SC's point is still valid. Doing sit-ups/crunches/etc will not get you a six pack. A proper diet that leads to a lower bf% will. Understanding that is essential no matter what exercise program you do.

 

[Blindman]

Well then there is protein powders, complex carb for balance workout intake.
Also the Omega-3 supplement..for anti-inflammatory effect.
But more commonly don't just do one thing mix it up as much as possible.
And work it up so that you can perform HIIT that way you don't loose muscle while you train plus for the after burn effect.
But a lot more people are more knowledgeable then me...
the most important part is commitment and you will see results....eventually

 

[brikis98]

Originally posted by: bossman34

Originally posted by: SociallyChallenged

Originally posted by: dloehr22
something really good to get rid of that gut and turn it into solid abs....besides running and biking, is the P90x which is a workout program.look it up and download the ab workout and it is amazing. alot of people arent able to do the whole workout but you can work up to taht and there is a video to work out to. hopefully that willl help.

Ab workouts DON'T GIVE YOU ABS FASTER. Visible abdominals is almost solely a function of body fat. You can't spot reduce fat so you need to reduce your overall body fat together. Doing ab workouts won't get you those "flat, 6 pack abs" any sooner. A correct diet and resistance program will.

I actually really like the P90X program. It's extremely intense and combines cardio, resistance training, plyometrics, flexibility, nutrition, etc into a nicely designed program. Granted, there isn't really anything special about it...just different and it covers all of the bases. If you follow the program consistently (including nutrition) you will lose weight and will probably be looking pretty good at the end.

I have had a few clients and friends ask me about it so I checked it out. I haven't followed the program, but have done a couple of the workouts and, let me tell you, I was hurting at the end!

Yup. Resistance training is an extremely useful tool while trying to lose weight. Doing solely cardio while cutting is a quick way to burn up all your own muscle mass. You might end up lighter, but your bf% won't be as low as you'd like.

 

[InflatableBuddha]

Originally posted by: BassBomb

Originally posted by: InflatableBuddha
I don't have a lot of experience with weight lifting, but I can comment on the cardio.

To drop some weight, you need to increase the amount of cardio you do. Aim for 3-4 sessions of at least 30 minutes per week to start, and increase by no more than 10% volume per week. Eventually, you can add sessions to the week, and do some sessions with interval (speed work) and do the others at a steady pace.

The incline sessions on the treadmill are good, but you only need 2-3 of these per week; the rest can be steady runs.

Reduce the amount of fat you consume. I disagree with silverpig regarding the carbs - you need a lot of complex carbs (whole grains) as an athlete.

Some other things to try:
Drink skim milk
Substitute some meat for other protein sources such as beans, lentils or eggs.

Thanks IB.

About the sessions... should I be taking any breaks during the run?
When I would do 30min @ 6mph I found I needed 3 breaks. By break I mean dropping the speed down to 4mph powerwalk or so for awhile.

Should I be running 30min straight? Water? (sometimes I cramp up in the midsection when running for really long)

Good details here...gives me some idea of your fitness level. At 6mph, you would run 10km in just over 1 hour. I know this is at an incline, but you say in your OP this is only for 1/8 mile (200 m).

Since you can't maintain that pace for 30 minutes without breaks (you say a 4mph powerwalk is more comfortable), I'm going to suggest a walk/run program first.

This program will get you to a fitness level where you can run continuously for 30 minutes without stopping. Once you can do that, then you can build in intervals and incline running (hill work) in addition to steady runs.

Before you start, make sure to get your form evaluated to determine what type of running shoes to wear, and whether you need orthotics.

Occasional cramps are normal when you are a novice runner. Here is what to do about them.

Hydration

For the walk/run program, you shouldn't need water for these sessions - they're pretty short. Steady runs of up to 45-60 min can usually be done without water as well, as long as you are well-hydrated beforehand.

Make sure to drink water throughout the day and at the end of your cardio sessions (also during your weight training sessions), although don't overdo it. Clear urine is a good general indicator that you are hydrated.

Weight training

SC is spot on about following a weight/resistance program to maintain muscle mass so you burn more calories than just cardio alone. Muscle strength is just as important as cardio for overall fitness. I do my core strength using resistance balls and balance boards rather than weightlifting, so I'll leave the weightlifting advice to those more qualified than me.

 

[bossman34]

Originally posted by: brikis98

Originally posted by: bossman34

Originally posted by: SociallyChallenged

Originally posted by: dloehr22
something really good to get rid of that gut and turn it into solid abs....besides running and biking, is the P90x which is a workout program.look it up and download the ab workout and it is amazing. alot of people arent able to do the whole workout but you can work up to taht and there is a video to work out to. hopefully that willl help.

Ab workouts DON'T GIVE YOU ABS FASTER. Visible abdominals is almost solely a function of body fat. You can't spot reduce fat so you need to reduce your overall body fat together. Doing ab workouts won't get you those "flat, 6 pack abs" any sooner. A correct diet and resistance program will.

I actually really like the P90X program. It's extremely intense and combines cardio, resistance training, plyometrics, flexibility, nutrition, etc into a nicely designed program. Granted, there isn't really anything special about it...just different and it covers all of the bases. If you follow the program consistently (including nutrition) you will lose weight and will probably be looking pretty good at the end.

I have had a few clients and friends ask me about it so I checked it out. I haven't followed the program, but have done a couple of the workouts and, let me tell you, I was hurting at the end!

From what I've seen of P90X, it does have some good things going for it - although I think Crossfit is a much better choice - but I think SC's point is still valid. Doing sit-ups/crunches/etc will not get you a six pack. A proper diet that leads to a lower bf% will. Understanding that is essential no matter what exercise program you do.

I agree 100%, SC's point is right on the money. I was just saying that P90X is a decent program and can help people lose weight and get toned. As I mentioned, one of the reasons I like P90X is because it covers everything including nutrition. Of course, it won't do you any good if you download only the ab workout from the internet and don't follow the whole program.

 

[BassBomb]

I did 30 mins straight @ 6mph

The last 5 minutes was tough but it was doable. Surprised my lungs or stomach didnt crap out first.

 

[silverpig]

Originally posted by: SociallyChallenged

Originally posted by: silverpig
If you want to get rid of the gut, then up the cardio and don't worry about the weights too much. They're good, but won't do too much for you in the gut department.

I've lost some gut weight recently and I started off running at 6.5 mph for 20 minutes, then slowly increased time/distance/speed as I increased my cardio. Now I usually go at 8.5 mph for 40 minutes. The weight is flying off in all the right places for me.

Also, your dietary changes are pretty good. I haven't cut out animal fats (I drink 2% milk, 5% plain yogurt, I eat the fat on my pork chops etc), but have cut out excessive carbs (no big plates of pasta), and have added up my calories in and out for a while. Try out fitday.com and put in what you eat for 4-5 days and put in your height/weight/metabolism data and see where you stand on your calories.

What? No. This is horrendous advice. You need to keep a resistance program so you don't lose muscle mass while "losing the gut." Weightlifting burns calories as well. It is damn useful. Read the fat loss sticky before you ask more questions or read anybody else's crap posts. You're being led astray here.

I have a few observations about the posts in this entire section and this thread.

1. Read the OP. You suggest he read the fat loss sticky. The first sentence in the OP is: "Yes I have read the guide at the top."

2. Read the OP. His goals are:

"My Goals:
Get rid of my gut that seems to have slightly built up.
Become more active.
Overall improvement of health"

His second point is pretty vague so we can kind of ignore it. Point three is something that a bit of weight training will help, sure. The most specific goal is the first one - get rid of the gut.

Now, I don't know if you've ever had a bit of a gut to get rid of, but I can speak from experience. 1 hr of cardio will get rid of that gut faster than 30 min of cardio and 30 min of weights. Sure, he might lose some muscle mass as well, but it's not going to be anywhere near 50/50, and one of his goals isn't "to get ripped".

Also, from the OP: "just I am not very active (unless it is summer)" and "or do instead to see better results."

Now, the main reason why people stop working out is because they don't see results fast enough. 2 weeks of tons of cardio will have him losing a noticeable amount of fat off his gut. What's more, because he's getting lighter, his cardio workouts will become much more effective because he'll have a lot less weight to pull around and can thus go farther and faster.

After a few weeks of dropping gut weight, he can then incorporate some weight training to build the muscle mass back, or at least keep it around.

3. It seems that almost every piece of advice in this entire section is the same.

I want to get in shape. What do I do? - Cardio + weights, crossfit, deadlift, squats.

I want to run better. What do I do? - Cardio + weights, crossfit, deadlift, squats.

My foot hurts. What do I do? - Cardio + weights, crossfit, deadlift, squats.

My wife is cheating on me. What do I do? - Cardio + weights, crossfit, deadlift, squats.

Not every question has the same answer, and not everyone here wants to build muscle mass.


Now, maybe everything I wrote above is completely wrong, and either way I'm sure I'll get flamed for it.

 

[Kaido]

Originally posted by: silverpig
My wife is cheating on me. What do I do? - Cardio + weights, crossfit, deadlift, squats.

LOL :laugh:

 

[SociallyChallenged]

Originally posted by: silverpig

Originally posted by: SociallyChallenged

Originally posted by: silverpig
If you want to get rid of the gut, then up the cardio and don't worry about the weights too much. They're good, but won't do too much for you in the gut department.

I've lost some gut weight recently and I started off running at 6.5 mph for 20 minutes, then slowly increased time/distance/speed as I increased my cardio. Now I usually go at 8.5 mph for 40 minutes. The weight is flying off in all the right places for me.

Also, your dietary changes are pretty good. I haven't cut out animal fats (I drink 2% milk, 5% plain yogurt, I eat the fat on my pork chops etc), but have cut out excessive carbs (no big plates of pasta), and have added up my calories in and out for a while. Try out fitday.com and put in what you eat for 4-5 days and put in your height/weight/metabolism data and see where you stand on your calories.

What? No. This is horrendous advice. You need to keep a resistance program so you don't lose muscle mass while "losing the gut." Weightlifting burns calories as well. It is damn useful. Read the fat loss sticky before you ask more questions or read anybody else's crap posts. You're being led astray here.

I have a few observations about the posts in this entire section and this thread.

1. Read the OP. You suggest he read the fat loss sticky. The first sentence in the OP is: "Yes I have read the guide at the top."

2. Read the OP. His goals are:

"My Goals:
Get rid of my gut that seems to have slightly built up.
Become more active.
Overall improvement of health"

His second point is pretty vague so we can kind of ignore it. Point three is something that a bit of weight training will help, sure. The most specific goal is the first one - get rid of the gut.

Now, I don't know if you've ever had a bit of a gut to get rid of, but I can speak from experience. 1 hr of cardio will get rid of that gut faster than 30 min of cardio and 30 min of weights. Sure, he might lose some muscle mass as well, but it's not going to be anywhere near 50/50, and one of his goals isn't "to get ripped".

Also, from the OP: "just I am not very active (unless it is summer)" and "or do instead to see better results."

Now, the main reason why people stop working out is because they don't see results fast enough. 2 weeks of tons of cardio will have him losing a noticeable amount of fat off his gut. What's more, because he's getting lighter, his cardio workouts will become much more effective because he'll have a lot less weight to pull around and can thus go farther and faster.

After a few weeks of dropping gut weight, he can then incorporate some weight training to build the muscle mass back, or at least keep it around.

3. It seems that almost every piece of advice in this entire section is the same.

I want to get in shape. What do I do? - Cardio + weights, crossfit, deadlift, squats.

I want to run better. What do I do? - Cardio + weights, crossfit, deadlift, squats.

My foot hurts. What do I do? - Cardio + weights, crossfit, deadlift, squats.

My wife is cheating on me. What do I do? - Cardio + weights, crossfit, deadlift, squats.

Not every question has the same answer, and not everyone here wants to build muscle mass.


Now, maybe everything I wrote above is completely wrong, and either way I'm sure I'll get flamed for it.

What you may or may not understand that the loss of his gut solely through cardio is through a nearly equal amount of fat and muscle. Is that something he's willing to do? Because being a skinny fat guy isn't very fun, I've heard. I've watched my brother do that and just quit altogether because it demotivated him so much. And where do you get this "It won't be 50/50" stuff? I've seen people lose MORE muscle than fat due to excessive cardio without a resistance program.

You're making an improper analogy. You want to lose weight while improving your cardio and getting leaned down (which implies maintaining muscle mass)? Hell yes, cardio + weights is the answer. Everything I say is in line with his goals and all his questions have already been answered in the sticky. I'm just assuming he doesn't like these options. Cardio only is going to demotivate a majority of people trying to lose weight due to the high ratio of muscle loss to fat loss. I've seen it happen across the boards. Talk to bossman, a personal trainer, and he will also confirm the skinny fat effect. It kills people's drives and they just return to their sedentary lifestyle often times. You didn't? That's great. It doesn't mean that the majority will do the same.

Why go back after the fact and try to fix a problem that could've been prevented? Your solution is not the optimal one and makes little sense. Preemptive training will enable the easiest thing possible. He doesn't even have to do any cardio and he would STILL lose his gut just as quickly (if he was doing everything healthily and correct). If you're telling him to lose more than 1-1.5 pounds per week, then I'll tell you to go to hell because your ideology will be conflicting with his goals. Plus, think of this. He's 155. A pound and a half a week is a loss of 1% of his total weight. His "belly" will be gone in no time. Plus, I'm 5'8", 155ish. I hardly can imagine a belly on someone with his height/weight.

 

[BassBomb]

Update:

I am at my leanest ever (probably not as lean as I should be, but I am happy where I am at)... it was a result of Ramadan killing me, eating much healthier and doing quite a bit of cardio... I am 135lb right now down from 150ish that I was before, I think I mostly cut fat as opposed to losing muscle

Now my goal is to bulk up in muscle mass and to reach 150 like I had before, but with a far greater % of muscle than I had before...

How should I apply the sticky to my new goal?

I no longer do the exercise routine in my OP... now it is more conventional working out including benchpress, shrug, fly, lat pull down, situps/crunches, lunges etc... I have not deadlifted in awhile since I am not sure if my form is correct

I am eating well, and still could improve vegetable + fruit content

I've got WiiFit for awhile to borrow and still need to buy more weights

Cliffs:
Achieved previous goal
Set new muscle mass/bulk goal

 

[spamsk8r]

Eat lots of food, do heavy compound exercises (squat, deadlift, bench, olympic lifts) 3x a week, increasing the weight each time you hit the gym. Shoot for more than 150 pounds, that's baby team weight. At 5'9" I would shoot for at least 170-180 if you don't want to look and be weak and skinny. Look into Starting Strength or go to stronglifts.com and use one of those programs instead of trying to make up your own. The stronglifts site has a ton of good data on weightlifting form, use that as a resource.

 

[BassBomb]

I am going to do the 5x5 in addition to my biking which I do regularly... So I therefore will try to get a pull up bar...

How can I do inverted rows without a squat rack?

 

[SociallyChallenged]

I am going to do the 5x5 in addition to my biking which I do regularly... So I therefore will try to get a pull up bar...

How can I do inverted rows without a squat rack?

More importantly - how are you going to do squats without a squat rack?

 

[BassBomb]

More importantly - how are you going to do squats without a squat rack?

There seemed to be a few alternatives in the 5x5 guide... one thing I can also do is raise the height the bar rests at my bench and sit there and stand up to lift it off (would that work?)

Which bar here would be best? Woot's offer doesn't ship to Canada sadly
http://www.treadmillfactory.ca/c-62-chin-up-bars.html