Getting back in the gym and I need some advice

you want to stay away from "simple carbs" i.e. starches but you should have about 40 percent of your diet consisting of "complex carbs" i.e veggies brown rice and so forth.  if your diet doesn't have enough carbs your body will break down muscle

I also disagree with over working your chest.  Do it twice a week tops.  I like pyramids personally.  Start with weight you can do for 12 reps then add 10-20 lbs and do 10 then add 10-20 lbs and do 8 then 6 then 4 then 2.  once you can bump your starting wieght up by 5-10 lbs

 

and i only go for a max every couple months.  Its not glamorous but I've been told by reliable sources with visible results "going for max" too often is over rated and harmful

Tossed up 315 for 7 on the bench today... personal best for me.  

Went through a midlife fitness tuneup couple years ago..... Dropped 12 pounds over 3 months. Mostly through high intensity.....

Couple things.....

1) I see a lot of people in the gym treat legs like an afterthought but legs and core should be first priority.. Drive the
body. Also, since the largest muscle, will also burn more calories.

2) no clue who came up with 10 reps..... Rep until fatigue....2,5, 11,13,17,29, 50.... How ever many it takes. Don't know why people just stop at 10.

3) everybodys body is different.... For me, if I hit a body part (heavy) more than once a week, it actually gets smaller.

4) if not doing deadlifts, are missing out big time. That's body strength right there.

Pullups, pushups, wind sprints, and lotta abs is all you really need to get in shape.

For legs....... I'd suggest rotating couple different workouts

1) combo of weighted lunges, sprints, box jumps..... And if in shape, WEIGHTED BOX JUMPS will kick it.

Mix with some heavy sleds every other week or two or three..... With one being a high rep session..... Fir example, do leg sledss for 60-90 seconds.

Walking the next couple days hurts tho..... Have to bicycle off the soreness.

Fuck...... This is a chest thread????..... Fried not a good reader.

I'm 40+ and may mess with flys, cables, and incline but havnt touched any of that in a year.

Superset inside pushups and pullups. Think I read it here a few years ago from Pederson who said to combine the pushes and pulls. Shit works.... Havnt touched a flat press in forever and in pretty good shape.

Will do 3-5 sets of each every 2-3 days and then a 6-7 setter every two weeks. Quick and effective.

Helps to changle the angle on the pushups..... Most of the time have feet elevated.

DANCING PECTORALS!!!!!

And get more in if do it at a park or something.... Fewer distractions.

A heavy bag will also tighten up the chest.

But them wind sprints tighten everything up

Been battling healthy eating for a while. My biggest problem is that im not a morning person and the time needed for food preparation. Any suggestions for a good breakfast that can be prepared the night before? Was boiling eggs and keeping them in the fridge until morning but got sick of that.

screw breakfest food cook some chicken breast and rice and put them in a tupper wear and wen u wake up u can just microwave it and have a high protein good ass meal

bill

even a simple glass of milk can be a great substitute. or mix it with some protein powder and there's your meal.