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Build a fitness plan app/online?

Trashman

Trashman

Trainwreck
Joined
Oct 13, 2021
Member Number
4472
Messages
404
Reaching all my goals thus far in this new season of life, and really loving it.:smokin:

My next fitness goals I am going to reach using the local gym. I was doing home workouts.

I have little knowledge on what to do there though, and I would like to see some sort of results rather than just fucking around every morning/afternoon.

Where is a good place to build a plan? People to follow?

There were two people there this morning at a 3:45a. One man, and one lady. Not a lot of people to talk to.

I would like to continue dropping some more weight and get fit...toned?
I am not going for "The Rock".

I am 43. 5-10" currently around 200lb.

I have been using a generic home workout app. I can't say I like or dislike it. It's just cheezy.

I am likely overthinking it, just pick up weights and put them down right?:laughing: I would really prefer to be more efficient with what I am doing. Likely won't be using free weights being solo.

My 19 year old son was supposed to join me....meh he bought a PS5 and two tattoos last paycheck :shaking::laughing:.
 
This isnt exactly what youre asking for but Ive been using them on and off for a few years. Bas Rutten has several different workouts that I really like. He has a weight workout I like and a heavy bag workout that is brutal. The bag workout is simple he assigns different strikes and kicks a number. Then he calls them out in differents series and sequences for a set time. You "rest" in between rounds. Rest consists of sit ups, pushups, burpees, jumping jacks, or plank until the next round starts. Put out 100% on each strike or kick and see how many rounds you can go.
 
Stuck said:
This isnt exactly what youre asking for but Ive been using them on and off for a few years. Bas Rutten has several different workouts that I really like. He has a weight workout I like and a heavy bag workout that is brutal. The bag workout is simple he assigns different strikes and kicks a number. Then he calls them out in differents series and sequences for a set time. You "rest" in between rounds. Rest consists of sit ups, pushups, burpees, jumping jacks, or plank until the next round starts. Put out 100% on each strike or kick and see how many rounds you can go.
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That actually sounds kinda fun. I will look it up. Thanks.:smokin:
 
Keep building up until you can do The Murph. I worked on it during my last deployment. Started without the vest and 4 months later I was doing it 3 times a week.

Wearing a 20lb weight vest or your body armor.

1 Mile run
100 pullups
200 pushups
300 squats
1mile run
 
If you want simple but effective take a look at 5x5. The app is really good about tracking weights, auto increasing or holding, even give you warmups.

Its only 3 exercises a day, but they are all big ones.

Problems I found:
Requires deadlifts, which some crappy gyms don't allow
A lot of the exercises need a squat rack, which crappy gyms will only have 1 of, when there are 15 bench presses.
 
I suggest joining a boxing gym:flipoff2: Get a workout and get to beat on people in the process. What else could a guy ask for:smokin:
 
Levigarrett76 said:
This is kind of like asking whos the best football team or what brand truck. Theres alot of info and opinions out there.
Bottom line, calories in vs. calories out
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I agree with Levi about the calories in vs out. I have been stuck at 205 for 3-4 months. I started logging what I eat and man has that opened my eyes to how much calories everything is. I lost 2 pounds this week just because I was paying attention to what I have been eating.

Now I’m not snacking on 4 cookies and a glass of milk after supper because they are good. Night time 600+ calorie snacks was a good reason for why I was stuck at 205.

I entered my weight this morning and the app bumped my daily calorie intake up by 500:smokin:. It’s trying to keep me at a 500 deficit for a slow weight loss.
 
Levigarrett76 said:
This is kind of like asking whos the best football team or what brand truck. Theres alot of info and opinions out there.
Bottom line, calories in vs. calories out
Click to expand...
I agree with that, and am doing great there.

What I am looking for is more along the lines of muscle growth/tone.
 
200g of protien, 2500cals, 8hrs of sleep and youll get there

you could always join a crossfit gym, dont have to think, just do

buy kettlebells, get a kettlebell program
The Martin Method - Online Coaching - currently in the middle of his dump truck dad program
kettlebellfunctionaltraining.com

Kettlebell Functional Strength Training by Adriell Mayes

The best kettlebell and functional strength training exercise workout programs for at-home or the gym, created by Adriell Mayes. Full body, muscle building, weight loss, circuits, and conditioning with kettlebells and barbell. Download a new fitness routine today or download the app to get started.
kettlebellfunctionaltraining.com kettlebellfunctionaltraining.com
www.kettlebellkings.com

Workout Plans

www.kettlebellkings.com www.kettlebellkings.com
 
Stuck said:
If its "fun" youre not pushing hard enough.
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Meh, I disagree with that. If it's not fun, you won't stay consistent.

Find something you like, and get to work. The group I workout with is great. I can go every day, it costs $45 a month and they do all the programing for me. I show up and just do what they tell me. It's perfect for me because I don't want to research and think about what is best.

We do partner workouts, ocean workouts, trail runs, hill sprints, etc. It's a big variety so it never gets old.
 
Trashman said:
I agree with that, and am doing great there.

What I am looking for is more along the lines of muscle growth/tone.
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It's going to depend if you want to build big muscles or just get strong. Tone is made in the kitchen, until you get into bodybuilder stuff.

I've only cared about the most strength for the least time in the gym. Don't care to workout 2x a day. 5x5 and German Volume Training had the best effects for me. Mixing them had the most - 5x5 for normal and GVT when I hit a plateau.

But right now I'm running like a loser. And going full on keto for weight loss. Once I get down to target weight and can run a 10k I'll get back under some weights
 
Trashman said:
I agree with that, and am doing great there.

What I am looking for is more along the lines of muscle growth/tone.
Click to expand...


In the beginning you can re-comp some. But eventually you plateu, and to build muscle you've got to be in a surplus.

Im in the compound barbel lifts linear progression camp. Best bang for your buck imo for time invested and health benefits.
 
Doesn't that one girl Junnian Michaels (?) have something like that?
if I am remembering she was the angry lady on that show where fat people cry and fall down a lot
 
Stronglifts 5x5

Its the only program a beginner needs. You can get the app or download the spreadsheet version. It's basically the foundation for good fitness. Most other workouts are the like fad diets exercise world.

Don't do crossfit!
 
SOFLETE
There are different "Teams" that are goal orientated, stamina, body building etc and different "Cycles" and they are built around the facilities
you have available.
For example, I'm currently on the Garage Fitness Team running the Charger cycle. There’s also a nutrition portion with recipes and macros

93B9CD7E-59D5-4DD9-80C2-89A73FCC08D5.png
 
OP

Your going to her a lot of stupid suggestions for a lot of stupid programs. But there's really just a couple key things to know to get healthy and stay healthy.

1) any time you are moving a weight using momentum you are sacrificing your joints for your muscles. Move weights slowly.

2) you need to have a couple years of compound lifts under your belt before getting into isometrics.
 
Another vote for 5x5. Super simple to follow, quick to do in the beginning. Start off with the bar, you will add weight quick.

the app is free, for the basic stuff.

it’s a bit light on arm and core so add those in on your own.
 
Imo
Start with 3x5
Less is more
Minimum effective dose
No need to move to 5x5 unitl into internediate phase

This comes from guy who did 5x5 and plateaued and later moved to 3x5 and made progress

Squats, deadlift and press work the fuck out of “core”

Do weighted chins for “arms”
 
I would recommend checking out the Fit Father Project. It is more of a lifestyle change around diet as well as excercise and is targeted at older men, since someone 40+ is not going to build muscle/ recover the same as a 20-30 YO. They have a general diet fitness program called FF30X which is focused on weight loss, getting lean and a muscle building program called Old School Muscle (OSM), which is more focused on building muscle using compound exercises.

It is an online program, that is very well organized and they have a very good support structure for help/questions.

There's a lot of videos on YouTube from the program as well. I started on OSM since I had already leaned down on my own before finding the program.
 
ThePanzerFuhrer said:
I suggest joining a boxing gym:flipoff2: Get a workout and get to beat on people in the process. What else could a guy ask for:smokin:
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You may have mentioned it in other threads but, what kind of reception did you get from the more experienced starting at a boxing gym a bit later in life? Thought about joining something similar but have been a pud about starting so late.
 
uhoh said:
You may have mentioned it in other threads but, what kind of reception did you get from the more experienced starting at a boxing gym a bit later in life? Thought about joining something similar but have been a pud about starting so late.
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Honestly they could care less the age. They will respect anyone who shows up and puts in the work no excuses. The two pros have actually started rooting for me during the weekly sparring sessions. They even gave me a Nick name:lmao:.

Just like anything it took 6+ months to earn the respect from all the guys. Once that happens it’s game on.

Honestly the Hardest part is getting over the fear of walking in the front door the first few times.
 
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mobil1syn said:
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The Machine :lmao: It’s probably a play on words because when I started going there I had the body of the og The machine :lmao::flipoff2:

I have the one of the highest punch volumes during the sparring nights. I like to pressure fight so it’s right up my wheelhouse. I get my ass beat if I stay back play the range game and try and snipe. I get in pocket and it’s game on. :flipoff2:
 
Building a fitness plan app or online platform sounds like a fantastic idea. So many people are looking for ways to stay fit and healthy these days. If I were you, I’d start by thinking about what features you want to include. For instance, personalized workout plans, meal tracking, or maybe even a community feature where users can motivate each other.I think it’s super important to make it user-friendly. The easier it is for people to navigate, the more likely they are to stick with it. You could also add helpful resources like workout videos or tips on nutrition.Have you checked out https://fitnflexed.cоm ? They have some great ideas and resources that could inspire your project.
 
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Jardewylks said:
Building a fitness plan app or online platform sounds like a fantastic idea. So many people are looking for ways to stay fit and healthy these days. If I were you, I’d start by thinking about what features you want to include.
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Id venture to say after almost a year, he's either got a plan by now or just said fuck it and had another beer. :flipoff2:
 
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