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So her's the dealio, 6 months ago, before I got a job, I used to work out like 2-3 times a week. I was never crazy buff but I was pretty toned and had some nice lean muscle along with a killer 6 pack. But, ever since I started working I've lost motivation to work out. As such, I haven't worked out more then 2-3 times in the past 6 months. Needless to say my abs are disappearing, my muscle tone is all but gone. And yeah. I try to get myself motivated but after I get done with an 8+ hour shift the last thing I want to do is go home and work out. And so I don't.

Tl;dr: How do you guys stay motivated when it comes to working out?

I've got posters of hot beautiful women lining the walls of the room where I work out.

It's important to have a change in your diet, training program and sometimes even training location. This will lead to more motivation itself. If you don't have enough motivation yet, try to think why you starting working out. Were you fat? Were you skinny? Do you want to get back to that? Probably no. The only solution is getting your ass back to the gym.
Getting new music on your iPod/mp3 is nice(You don't always listen to the same music, you don't fall into a routine).
You can also make goals, for example I have a short term goal and a long term goal. By the end of 2010 I want to be atleast at 88kg. That's a long term goal for me. My short term goal is to get rid of that little bit of body fat, this will be done in 1-2 months.

I'm skinny, trying to "bulk" up. I feel like my biggest problem is my diet. Not that I don't eat enough, *although I could eat more*, it's just that I don't feel like I eat enough healthy stuff. I couldn't tell you when the last time I had a salad was. But I often wonder if having the occasional salad, eating the right amount of fruit and vegetables is really necessary to GAIN weight. That's my excuse for not eating it at least.

Also, I work at McDonalds, *whoo!...>_>*, so 5 days of the week I eat dinner there. I'm trying to find the "healthiest", most mass building food there. But I'm not sure what's better, chicken or meat.

Do y'all have paraticular eating habits to improve your muscle/weight gaining? If so, what are they? Or are there any general body building tips you could offer a nab such as myself?

I have a diet scheme which I try to follow as strict as possible. But due to different reasons this isn't always possible, but they, working out is just my hobby, not my work so meh
Oh and if you want to build muscles salads etc aren't really needed. Protein, carbohydrates and fats are what you need. If you want to 'cut' it's best to eat a salad once in a while though.

Oh and post your training scheme, maybe we can do some changes.

yo guise imma eating 5x at the maccy dees, fruits n salads is all lies and I wanna be buff, PLAN????

AMERICA FUCK YEAH

I don't honestly have a set "scheme". Back when I used to semi-workout I'd do like 100 crunches 2-3 times a week. And like 60ish push-ups or maybe some chin ups 2 times a week.

I've recently acquired a bench press though along with some weights so I may start using those to enhance my workout training. But yeah, I need to come up with something concrete. I'd also like to start working out on my legs. Lopsided buff guy = lolable. Also, running is a no. Although I do love it, my waist is tiny enough. Ha.

But yeah

*is off to go hang out with some friends but will check back later*

If you work at a desk I'm sure you could work out after an 8 hour shift. If you have to do physical work during your shift isn't that kinda like a workout? o.O

lol high5

First of all let's start of with your training scheme.
Best thing is to have a scheme which you switch up every 2 months or whenever you think it's boring you. Also, you should train all muscles.

The muscle groups you should train are roughly these: Back, legs, chest, arms, shoulders and abs.
You can choose between lots of training schemes, but the most common ones are the fullbody workouts and the split schemes. I prefer the split scheme, since it has the advantage you can train your muscles with more weight. Let's explain the fullbody workout first though.
It means you will train all the muscles in one day. I don't have much experience with these but they can look like this;
-Deadlift(Trains back[more specific your lower back] & legs, even more muscles but these aren't worth mentioning)
-Bent over row(Trains back, more specific your lats)
-Squat(Trains legs & abs)
-Bench press(Trains chest, do incline presses to train upper chest)
-Skullcrushers(Trains triceps)
-Bicep curl(Trains, like you have guessed, biceps)
-Calf raise(Trains, like you can guess again, calves)
-Military Press(Trains shoulders)
[I maybe missed a few, if so, excuse me ]

These exercises will consist of reps and sets. I think you will know what reps(repetitions) means and sets are the number of times you do these reps.
e.g.
I deadlift for my first set 120kg for 8 times.
For my second set I deadlift 130kg for 8 times.
For my third set I deadlift 150kg. etc

Now, for the split schemes. You will create different workouts for each body part. You can choose yourself in which order you like to do them, and how much times a week you go the gym(prefered is 2-3 times a week, to make your muscles fully recover).
A week can look like this:
-Mondag: Back & triceps
-Wednesday: Legs & Shoulders
-Friday: Chest & biceps
You can fill in these workouts with exercises, best site you can find on the net to find exercises is this one: http://www.exrx.net/Lists/Directory.html
Select the muscle you want to train and it will show a list of exercises you can do.
To train legs I recommend Squats. This is probably the most underrated exercise.
I recommend finding a bodybuilding forum too, don't think it will be full of steroid users, because it isn't See the word bodybuilding in the wide form of the word. It's about sculpting you body in the way you want. If you just want to lose weight or if you want to gain muscle.

Watching some youtube "transformation" videos usually gets me pumped up. The videos of people going from skinny to buff or fat to fit and trim, etc. The ones on pro bodybuilders also gets me motivated, although I never want to be as big as them, it's still motivating to see how hard they work. Setting goals may help you stay motivated: "six pack by September", "bench 220 by november" etc...

This always gets my pumped:

Beast mode:




Bloody blade knows what he is talking about. However, on the split you posted I would do:
-Back + Biceps
-Chest + triceps
-Legs
-Shoulders + Cardio

Back exercises tend to work your biceps also, same with chest and triceps.

Hmm, that's always a subject many people discuss about.
Back works your biceps too, and chest works your triceps too, so wouldn't it be better to put them on a different day, which means a less tired biceps/triceps? I'm still not sure which way is better, but I think it's all about personal preference.

hello
these are some good FAQs and tips and workout routines. registering at a gym is quite helpful in order for you to do things

my motivation is my stomach and muscles. if i dont see something good there, i workout to lose that.

Eating healthly is crucial in order to get toned/muscular, it may take some time to make a fresh meal but a simple chicken/spinach meal is quite easy to make

how about some aesthetic perfection
COME AT ME BRO
Code: Select all

from zero to hero in 3 years
if this doesn't do it, i dont know what will

um put a shirt on
tons of people have bodies like that and they dont walk around shirtless like him -_-'
also, noone wants to see near the junk so no need to pull down your short shorts...

What happened to just looking fit?

lol u mad bro?
'mirin the aesthetics

ur the zyzz guy or the zero hero?

if you are willing to take roids you can be just like him !

GENERALIZATIONS, FUCK YEAH

I'm not going to rip on you or whatever, but that is very unhealthy. Don't even think about looks, but personal health is really at risk with diet habits like these. I suggest bringing your own food from home? Like a whole wheat sandwich, etc.
Also, motivation. Girls

Same thing happened to me since I stopped working out. Only these past couple weeks I've started again. My tone is coming back nice and clean along with my Abs. That's my motivation. Insecurity =]

I see MrFudge is a regular visitor to the Misc. U mirin' brah?

Oh and Zyzz.. Meh. There are people that look better than him, and his back is almost non existant. I'd still switch bodies right away though. Oh and you can get a similiar body from him without any roids, it will just take a lot longer.


Ofcourse he isn't. And they are both the same.

Just watch those P90X infomercials in the morning and watch how fat bodies turn into ripped beefcakes in 90 days.

Once you see the lanky old women doing it you mentally slap yourself and get ready for a couple days of serious commitment, followed by another round of demotivation.

^He just said he wanted to gain weight since he was so skinny :/

Oh and fun fact: Zyzz(or his real name, Tommy Biondillo) has never done any cardio.

Try eating healthy, resting and keeping any "stress" in your life under control.

Just take a multi and keep lifting bro!



I can't believe Zyzz made it to this thread, fffuuuuu.

no, i dont admire naked guys -_-

Who the hell is this Zyzz you guys keep talking about? This is like the third or fourth reference to him that I've seen, don't see anyone here with that name though.

Title of the youtube video.