Working out for a Costume

[Hunkskunk]

A long-time lurker emerging from the woodwork.

I've finally found the motivation to workout; I've decided to go as Solid Snake to an anime convention in May. However, I don't know what to do to get in shape, or even how far I have to go. I can hit my schools rather large fitness center thrice a week, but I don't know what to do, and I feel awkward working out when I have no idea what to do.

I'm in decent shape currently. I bike for all of my errands, and have been doing some minor working out this summer.

I'm 1.80 meters, and 74.5 kg.

Any tips, or can anyone help me put together a regimen?

[xythan_shadow]

The biggest hurdle for most people is the nutrition factor. What and How often you eat are the biggest factors for a good workout regiment. You have to make sure you watch what you eat and take in less calories than you expend. Most likely, you'll be doing a workout consisting of high reps/low weights to tone up.

Now if you need to put on some size, you'll need to take in a good amount of protien and lift heavy. Either way, diet is key.

[Hunkskunk]

I should have been more specific in my opening post. I will need to put on size, especially on my chest and shoulders. Will the machines be good for this, or should I go with free weights?

[xythan_shadow]

Machines are very good for first time lifters. Because there's a fixed range of motion, you have less chance of injuring yourself. But, once you have the motion and techniques down, you should transfer to free weights / free motion machines. Free weights require you to use more stabilizing and auxiliery muscles as you lift.

Both are good for a balanced workout. For example, for triceps, you might do some free weight close grip bench presses, followed by some skullcrushers, followed by some machine pulldowns/pressdowns.

[Phlex]

Just a note - I've done a few 'beefcake' costumes at science fiction and comic conventions, and it really is a great motivator - the closest thing to being able to do a real physique competition (which these costume events resemble in some ways) that I'll be able to do. BUT - don't get discouraged if you feel you still aren't physique-contest level when the con rolls around. Remember, that by 'fannish' standards, even a good recreational bodybuilder is practically Mr. Olympia. And however you turn out, you'll get lots of very gratifying attention. So, keep at it - but keep in mind that it's for fun.

[1bigwoof]

Originally Posted by Hunkskunk

I should have been more specific in my opening post. I will need to put on size, especially on my chest and shoulders. Will the machines be good for this, or should I go with free weights?

I agree with xythan's comments on machines for a new lifter. If I were you, I'd pick out two machines each for chest and shoulders. Bring a little notebook to the gym and write down everything you do.

At first, start out the first exercise with two warm-up sets of about 50% of the weight you could do for one maximum lift. Do 10-12 repetitions. Then, increase the weight and do two sets of 6-8 repetitions. When you can get 8 repetitions of the weight for two sets, increase the weight the next time---even if you can only get 5 or 6 reps. Skip the warm-up for the second exercise for the same bodypart and do two sets as outlined above. Each workout, aim for either more reps or a higher weight. This is a good mass routine. After you get a bit more experience, you might add a third exercise to your routine. You should not train each bodypart more than twice in a week.

Hope this helps.

[xythan_shadow]

Let's see, to gain muscle you'll need to have about 1.5g of protein per lb of body weight, and you should be eating around 6-7 times a day. Whey protein shakes are your best friend. You'll probably be having a shake in the morning, one before you workout and one afterwards, and one before you go to bed. Nutrition is the biggest thing.

As for a workout, I would probably suggest chest and arms on day 1, legs, forearms and calves on day 2 and back shoulders on day 3. And like bigwoof said, do about 2 exercises per body part to start with, making sure you warm up properly. Start off light and work on getting "mind-muscle" connection. You want to be able to feel the muscles work, not just lift the weight. Make sure you go through the motion and feel the muscle as you lift. That's really important to good progress.

Also, don't force yourself to lift if your body is telling you not to. As you get more familiar with how your body responds, you'll be able to tell when you're sore or when you're hurt. Don't ever lift if you're hurt, you'll just compound the problem. If you're sore, just stretch out the muscle and lift lightly.

[Hunkskunk]

*takes a step back*

This feels like a bit much. At least the nutrition bit. I know of it's ultimate importance for getting huge, but my current goal is only to gain a stone in the next ten months. Will I really need to eat that well?

[TheMM]

Being a big amateur at a long of things, this included...but I do know that indeed, yes, it does matter a lot. To work out and not eat well is still better than not working out and not eating well, but it makes all the difference, trust me.

[Hunkskunk]

Okay. I'm at least going to try for something. Any level of fitness between now and then. My final goal is five kilos more than currently.

I am, officially, as of today:

Height: 1.80 m
Weight: 74 kg

Chest: 93 cm
Waist: 82 cm
Arms : 32 cm

Here's a picture from today:
http://picasaweb.google.com/hunkskun...80928762932466

[1bigwoof]

Originally Posted by Hunkskunk

Okay. I'm at least going to try for something. Any level of fitness between now and then. My final goal is five kilos more than currently.

I am, officially, as of today:

Height: 1.80 m
Weight: 74 kg

Chest: 93 cm
Waist: 82 cm
Arms : 32 cm

Here's a picture from today:
http://picasaweb.google.com/hunkskun...80928762932466

Good luck, hunkskunk.....please let us know how we may help you attain your goals.

[Hunkskunk]

Okay, I should check in.

Monday is my chest arms day. I do the following:

Chest Press ? 125 lbs
Pectoral Fly ? 90 lbs
Biceps Curl ? 70 lb (both arms together)
Triceps Pushdowns ? 90 lbs

About training: should I do my three circuits of the workouts in succession, or could I break between them with cardio workouts?

[stiffreed]

Originally Posted by Hunkskunk

About training: should I do my three circuits of the workouts in succession, or could I break between them with cardio workouts?

From my experience, you will probably burn-out energy wise before you can complete your circuits if you are not very used to working out as such. Since your goal is to gain size and weight, you probably want to finish the circuits first. This is the time where you are going to be work the muscle.

I can understand from being a basic newb at exercise that it can be overwhelming to take in all at once. All the advice can seem complicated with alot of the numbers thrown in there. Let me try to break it into a more understandable translation.

Originally Posted by xythan_shadow

Let's see, to gain muscle you'll need to have about 1.5g of protein per lb of body weight, and you should be eating around 6-7 times a day. Whey protein shakes are your best friend. You'll probably be having a shake in the morning, one before you workout and one afterwards, and one before you go to bed. Nutrition is the biggest thing.

As for a workout, I would probably suggest chest and arms on day 1, legs, forearms and calves on day 2 and back shoulders on day 3. And like bigwoof said, do about 2 exercises per body part to start with, making sure you warm up properly. Start off light and work on getting "mind-muscle" connection. You want to be able to feel the muscles work, not just lift the weight. Make sure you go through the motion and feel the muscle as you lift. That's really important to good progress.

Also, don't force yourself to lift if your body is telling you not to. As you get more familiar with how your body responds, you'll be able to tell when you're sore or when you're hurt. Don't ever lift if you're hurt, you'll just compound the problem. If you're sore, just stretch out the muscle and lift lightly.

Shadow is basically saying that for your body to grow, it needs more protein in the body to help repair the muscle. When you workout, you are trying to break down the muscle fibers in your body part and then let them regrow back, bigger and stronger. You have to have the building materials in your body to give your body something to work with. As for the 6-7 meals, you want to give your body a constant and consistent supply of materials to work with. Also, the meals themselves can just be 300-500 calories, which is like a grilled chicken breast, cup of brown rice, and a leafy side salad. Most people think meals have to be big huge meals with like 1000 calories.

Shadow is also saying that you need to develop an awareness of the muscle itself. When you are doing, say Bicep Curls, you aren't moving your arm up and down, you are contracting the Bicep and ripping the weaker little parts in it to reform later.

Listen to your body. If it's screaming NO MORE, don't do it. Muscle soreness is an indication something is happening and at first, that's fine, but not continuous pain.

Diet is the key factor though when it comes to changing the body. Proper nutrition planning really helps with muscle building as well as recovery. Protein is the most important thing you should be taking in and it should be good, lean protein. Turkey, Chicken, Tuna, Eggs, Cottage Cheese, 93/17 Beef, Legumes (beans) are all good sources of good protein. If you really want to get exotic, buffalo and ostrich are good too, but those are often harder to find. Vegetables are pretty much all you can eat except corn and white potatoes. Anything starchy basically. Those foods tend to turn into fats faster than the body can burn them. White flour is another source as well.

I hope this helps some.

[Hunkskunk]

I found a work out buddy who's showing me the ropes. He got me to start using free weights today, and it's nice to have someone who knows what he's doing to push me harder. I'm going to be sore tonight, but things should go smoother now.

[Hunkskunk]

Sorry about the two and a half month radio silence. However, after working out for only a week after the holiday slump, I've noticed that my body has changed for the better. My shoulders are definately wider, my chest better formed and my arms thicker. I'm having issues with a blazer that I often wear: it's getting difficult for me to reach forward with both arms as the back isn't wide enough for me. It was a little small for me when I got it, but still, it's interesting.

[CelticMuscle]

Originally Posted by Phlex

Just a note - I've done a few 'beefcake' costumes at science fiction and comic conventions, and it really is a great motivator - the closest thing to being able to do a real physique competition (which these costume events resemble in some ways) that I'll be able to do. BUT - don't get discouraged if you feel you still aren't physique-contest level when the con rolls around. Remember, that by 'fannish' standards, even a good recreational bodybuilder is practically Mr. Olympia. And however you turn out, you'll get lots of very gratifying attention. So, keep at it - but keep in mind that it's for fun.

Could you answer a question posed by someone on All Experts then? From the tone of their question, it sounded as if they wanted to do an impression of He-Man (ahead of any 2009 film) but be bigger and stronger than ever before and asked whether standing 6ft 1 and weighing 250lbs would make him look too big to play He-Man and should he play Superman instead?

[Hunkskunk]

Here's a recent photo. I can see some progress in the mirror, but the photos don't seem to show much more than the growth in my arms.

<table style="width:auto;"><tr><td><a href="http://picasaweb.google.com/lh/photo/2UTSqxieBpE4njVajeeZWw?authkey=pEQa-WZwqmQ&feat=embedwebsite"><img src="http://lh3.ggpht.com/_JGz5XaJK4t8/SXIsHZXXu7I/AAAAAAAAAE8/2Ye1gbBSGNE/s144/DSC_0005.JPG" /></a></td></tr><tr><td style="font-family:arial,sans-serif; font-size:11px; text-align:right">From <a href="http://picasaweb.google.com/hunkskunk/GrowthStuffs?authkey=pEQa-WZwqmQ&feat=embedwebsite">Growth Stuffs</a></td></tr></table>

[Hunkskunk]

Here, this is more helpful:

http://picasaweb.google.com/lh/photo...eat=directlink

[bRobertson]

You've made definite progress, that's for sure. You're visibly broader in the shoulders and back. Your arms got cut off by a shower curtain, though, so it's hard to judge progress there.

Keep up the good work!

[Hunkskunk]

Someone at work noticed that I've been working out! Yay! It's not just me naked noticing the differences. I was stretching out shoulder, and apparently the way my shirt stretched over my shoulder indicated my current musculature.

[omelissokomos]

Congratulations on your progress (based on your pics) and keep up the good work.