safahasa
02-06-2003, 01:10 AM
hi , im 6'3" 237lbs ... i run 1-2 miles a day my body fat % is about 20 . i lift weights a lot also... i have trouble getting stronger and getting cut... i also wanna lose the chub aroud my waist. when i run i do about 120 sit-ups and push ups also... i have been watching my diet and cutting back on the junk food... if anyone has some tips to lose weight and gain strength please let me know :)
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AEMT-CC
02-06-2003, 02:01 AM
Just because you ditch the junk food, does not mean your going to loose weight. There are alot of other factors to it. Even the most healthy food can be unhealthy when your trying to loose weight if you eat it at the wrong time.
Cut back your carb intake 2-3 hours before you go to bed. Unused carbs become unwanted fat. Burn more calories then you take in etc. etc.
As far as sit-up's go. Their for the more advanced athletes. Sure, it works your abs but you need a strong back for them. Crunches will do you just fine & in the end, give you a better burn.
I HOPE & PRAY your not saying "i have trouble getting stronger and getting cut" after you've been going to the gym for about 2 weeks. This stuff takes time! Alot of people, myself included, find it best to rest for a week straight and then go back to the gym. People usually notice jumps in their 1 max reps this way. Lift hard for a month, take a week off & then go back.
Cut back your carb intake 2-3 hours before you go to bed. Unused carbs become unwanted fat. Burn more calories then you take in etc. etc.
As far as sit-up's go. Their for the more advanced athletes. Sure, it works your abs but you need a strong back for them. Crunches will do you just fine & in the end, give you a better burn.
I HOPE & PRAY your not saying "i have trouble getting stronger and getting cut" after you've been going to the gym for about 2 weeks. This stuff takes time! Alot of people, myself included, find it best to rest for a week straight and then go back to the gym. People usually notice jumps in their 1 max reps this way. Lift hard for a month, take a week off & then go back.
Naxis
02-06-2003, 09:36 AM
Take a week off after 1 month? Yowza... I wouldn't advise that at all, but that's just me. 6 to 12 weeks at least. But I don't think over training is your problem...
Cutting back on junk food is a great step, and timing meals will help, but that's not the magic answer either. The biggest factor is still going to be how many CALORIES you take in. If you replaced a candy bar with 2 cups of rice, you're actually doing more damage (280 kcal/ 400 kcal). As much as it sucks, you have to keep the calories down to lose fat. Like AEMT-CC said, no carbs right before bed or they get strored as fat. Divide calories into 4-6 small meals throughout the day to keep metabolism up and keep from getting hungry. And drink *lots* of water. Around a gallon a day, if you can help it.
As for gaining strength, you will probably not gain much strength while you are trying to lose fat. Restrictive calories will prevent an increase of muscle mass, but you might notice some gains at first. After you get leaner, then you can add more calories back into your diet and start building muscle mass.
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Keep your body lean, your blood clean and your mind sharp. -Rollins
Cutting back on junk food is a great step, and timing meals will help, but that's not the magic answer either. The biggest factor is still going to be how many CALORIES you take in. If you replaced a candy bar with 2 cups of rice, you're actually doing more damage (280 kcal/ 400 kcal). As much as it sucks, you have to keep the calories down to lose fat. Like AEMT-CC said, no carbs right before bed or they get strored as fat. Divide calories into 4-6 small meals throughout the day to keep metabolism up and keep from getting hungry. And drink *lots* of water. Around a gallon a day, if you can help it.
As for gaining strength, you will probably not gain much strength while you are trying to lose fat. Restrictive calories will prevent an increase of muscle mass, but you might notice some gains at first. After you get leaner, then you can add more calories back into your diet and start building muscle mass.
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Keep your body lean, your blood clean and your mind sharp. -Rollins
AEMT-CC
02-06-2003, 02:04 PM
Naxis,
I was told by an exercise physiology professor that when first starting out in the gym, it actually takes 8-10 weeks for a muscle to start growing. Before that, a person will mainly just notice an increase in strength.
I was told by an exercise physiology professor that when first starting out in the gym, it actually takes 8-10 weeks for a muscle to start growing. Before that, a person will mainly just notice an increase in strength.
evil316
02-06-2003, 02:20 PM
That doesn't sound right to me at all. Heck, I gained 10 pounds of muscle in my first 12 weeks when I started out at the gym. I'm an ectomorph by the way.
CanadianConvict
02-06-2003, 03:19 PM
Naxis knows everything...its unbelieveable. Shes a fountain of information. If ever im in doubt....I think to myself....."What would Naxis do in this situation?" lol ****...im going weird. I need some sleep.
It does take awhile to notice visable gains in muscle size. It took about 2 months for me when i first started. Once I started to see my body changing I knew I was doing something right though. The thing is.......never quit. Working out is a lifestyle change, not something that comes around every now and again.
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If your not going to give 110% at the gym then why bother going at all.
It does take awhile to notice visable gains in muscle size. It took about 2 months for me when i first started. Once I started to see my body changing I knew I was doing something right though. The thing is.......never quit. Working out is a lifestyle change, not something that comes around every now and again.
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If your not going to give 110% at the gym then why bother going at all.
vanne
02-06-2003, 04:05 PM
Hey evil, I would be very interested in how you put on the 10 pounds of muscle in the first 12 weeks- what kinds of things were you doing? (besides working out)- were you eating tons of calories or what? I learned from your post on body-types that I am also an ectomorph, or hard-gainer as Naxis says- so I appreciated all the info in that post, though I was a little concerned with the "dont concentrate on the smaller muscle" part- I do that alot. Anyway, 10 pounds of muscle in 12 weeks has been unimaginable for my body type through my years of lifting...
darkwolfofvoid
02-06-2003, 04:47 PM
Originally posted by CanadianConvict:
Naxis knows everything...its unbelieveable. Shes a fountain of information. If ever im in doubt....I think to myself....."What would Naxis do in this situation?" lol ****...im going weird. I need some sleep.
It does take awhile to notice visable gains in muscle size. It took about 2 months for me when i first started. Once I started to see my body changing I knew I was doing something right though. The thing is.......never quit. Working out is a lifestyle change, not something that comes around every now and again.
Naxis is a she?!
Naxis knows everything...its unbelieveable. Shes a fountain of information. If ever im in doubt....I think to myself....."What would Naxis do in this situation?" lol ****...im going weird. I need some sleep.
It does take awhile to notice visable gains in muscle size. It took about 2 months for me when i first started. Once I started to see my body changing I knew I was doing something right though. The thing is.......never quit. Working out is a lifestyle change, not something that comes around every now and again.
Naxis is a she?!
evil316
02-06-2003, 05:33 PM
vanne,
I started out at 148 pounds and I'm 5'10". I'm now 175 pounds and 10% to 11% body fat. What helped with the 10 pound initial gain was taking creatine. Studies have shown that stuff will put 10 pounds of muscle on you in 3 months and my experience proves that out. As far as diet goes here are my suggestions. Eat more protein rich foods like pretty much any kind of meat (chicken would be what I went with mostly as I don't like eating fish). Get a fast 40 grams of protein in your body within 1 hour after lifting weights. Protein shake would be ideal (it's predigested and is absorbed into your bloodstream faster than food). Also drink a protein shake right before going to bed. Sometimes even waking up in the middle of the night to have a protein shake can be helpful although you are messing up your sleep cycle by doing that. Eating close to your bedtime is also advisable to put on weight. Being an Ectomorph you can probably eat all kinds of crap and being that you exercise not put on very much fat. Now I've went through phases where I try to bulk up and I'll eat every kind of crap out there (potato chips, chocolate chip cookies, etc) and I gain weight faster and do put on some fat but with fat comes muscle and the fat is easy to get rid of for an ectomorph so it's really not a big deal at all nor am I talking about much fat at all, maybe an inch at the very most around the waist if you are really pigging out big time. That's me anyway. Think about it, if you drink a protein shake in the morning, at night and on days you work out, after you work out then on days you work out you are looking at 120 grams of protein in shakes alone! That's excellent! Add high protein foods to that and you are getting big time protein to build up those muscles. I think protein is great to take before going to bed cause it allows your body to synthesize that during your sleep but can also interfere with sleep cause your body is metabolizing the protein. Or at least that's how I understand the process. Personally I don't mind not getting the best nights sleep if it's building muscle.
So in summary:
Consider taking creatine
Eat high protein foods
Eat a lot period!
Eat shortly before going to bed.
Drink a protein shake shortly before going to bed.
Being an ectomorph don't be worried about getting too muscular or too fat, eat the whole kitchen and lift like crazy and you can stop if you start looking like a huge muscular freak or get fat but I think you'll find neither to be the case and you'll do fine in reaching your goals.
As far as what the posting said about ectomorphs I can't say I agree with everything he said. It is generally suggested that an ectomorph stick with the exercises that work major muscle groups but really what he should have said is that working the major muscles is the most important. Working the smaller muscle groups and focusing in on this or that part is fine to do too. Really it comes down to personal preference what parts you want to focus on more than others anyway. Any good routine should involve all the muscles and a variety of lifts.
Hope that was helpful!
I started out at 148 pounds and I'm 5'10". I'm now 175 pounds and 10% to 11% body fat. What helped with the 10 pound initial gain was taking creatine. Studies have shown that stuff will put 10 pounds of muscle on you in 3 months and my experience proves that out. As far as diet goes here are my suggestions. Eat more protein rich foods like pretty much any kind of meat (chicken would be what I went with mostly as I don't like eating fish). Get a fast 40 grams of protein in your body within 1 hour after lifting weights. Protein shake would be ideal (it's predigested and is absorbed into your bloodstream faster than food). Also drink a protein shake right before going to bed. Sometimes even waking up in the middle of the night to have a protein shake can be helpful although you are messing up your sleep cycle by doing that. Eating close to your bedtime is also advisable to put on weight. Being an Ectomorph you can probably eat all kinds of crap and being that you exercise not put on very much fat. Now I've went through phases where I try to bulk up and I'll eat every kind of crap out there (potato chips, chocolate chip cookies, etc) and I gain weight faster and do put on some fat but with fat comes muscle and the fat is easy to get rid of for an ectomorph so it's really not a big deal at all nor am I talking about much fat at all, maybe an inch at the very most around the waist if you are really pigging out big time. That's me anyway. Think about it, if you drink a protein shake in the morning, at night and on days you work out, after you work out then on days you work out you are looking at 120 grams of protein in shakes alone! That's excellent! Add high protein foods to that and you are getting big time protein to build up those muscles. I think protein is great to take before going to bed cause it allows your body to synthesize that during your sleep but can also interfere with sleep cause your body is metabolizing the protein. Or at least that's how I understand the process. Personally I don't mind not getting the best nights sleep if it's building muscle.
So in summary:
Consider taking creatine
Eat high protein foods
Eat a lot period!
Eat shortly before going to bed.
Drink a protein shake shortly before going to bed.
Being an ectomorph don't be worried about getting too muscular or too fat, eat the whole kitchen and lift like crazy and you can stop if you start looking like a huge muscular freak or get fat but I think you'll find neither to be the case and you'll do fine in reaching your goals.
As far as what the posting said about ectomorphs I can't say I agree with everything he said. It is generally suggested that an ectomorph stick with the exercises that work major muscle groups but really what he should have said is that working the major muscles is the most important. Working the smaller muscle groups and focusing in on this or that part is fine to do too. Really it comes down to personal preference what parts you want to focus on more than others anyway. Any good routine should involve all the muscles and a variety of lifts.
Hope that was helpful!
vanne
02-06-2003, 06:47 PM
Evil,
Very helpful, thanks. Actually I am doing all that stuff currently, so I will just keep on. I started on Creatine 3 weeks ago today, and I've probably put on a good 5 pounds in that time, though not all muscle. My protein shakes only give me 20g, 30g if I put in 3 scoops, I generally do one in the morning and one right after my workout. I have also been eating a plate of cottage cheese right before bed lately.
My next question for you is did you just do one cycle of Creatine or have you taken it multiple times, and did you notice a drop off in strength/intensity when you stopped taking it?
Very helpful, thanks. Actually I am doing all that stuff currently, so I will just keep on. I started on Creatine 3 weeks ago today, and I've probably put on a good 5 pounds in that time, though not all muscle. My protein shakes only give me 20g, 30g if I put in 3 scoops, I generally do one in the morning and one right after my workout. I have also been eating a plate of cottage cheese right before bed lately.
My next question for you is did you just do one cycle of Creatine or have you taken it multiple times, and did you notice a drop off in strength/intensity when you stopped taking it?
evil316
02-06-2003, 07:20 PM
First of all for protein the best most widely available protein is designer protein....good stuff! What I take is by a company called Sci-Fit and it's 20gms of protein per scoop and I pay $26.00 for a 5lb bucket which is 80 servings. I always take 2 scoops. Best tasting protein I've tried too and it dissovles great in water. Right after working out I take EAS Myoplex Mass with skim milk and a raw egg. Probably not any better than a protein shake and it's expensive but I got money to throw away so I do it.
I don't cycle creatine but I did stop going to the gym for over a year at one point and didn't take creatine then. When I got back into the gym I didn't take creatine and I think there is a little drop off in strength if you stop taking it for like a month or so. The biggest difference with not taking it is that I lose that "pump" the fullness my muscles have when I'm taking creatine because of the increased water retention in my muscles. I love that full look and I'd probably take creatine just for that benifit alone. As for intensity....nothing brings down my intensity...nothing. I've got a buddy that lifts and he's way bigger and stronger than me and he stopped taking creatine and said he noticed no difference at all and decided not to take it anymore cause he felt it didn't do anything for him.
I don't cycle creatine but I did stop going to the gym for over a year at one point and didn't take creatine then. When I got back into the gym I didn't take creatine and I think there is a little drop off in strength if you stop taking it for like a month or so. The biggest difference with not taking it is that I lose that "pump" the fullness my muscles have when I'm taking creatine because of the increased water retention in my muscles. I love that full look and I'd probably take creatine just for that benifit alone. As for intensity....nothing brings down my intensity...nothing. I've got a buddy that lifts and he's way bigger and stronger than me and he stopped taking creatine and said he noticed no difference at all and decided not to take it anymore cause he felt it didn't do anything for him.
safahasa
02-06-2003, 08:24 PM
1st of all im not that new to the gym scene :P last year i gained 40lbs of muscle... i hate eating greens so i have been taking vitamins. i know my eating habits suck because i only eat 2 meals a day. i dont wake up early enough to eat breakfast and i dont have time eat 5 small meals a day :( .... when i lift weights i use pyramid techniques on my compound exercises then endurence work outs for my isolation exercises... my doctor told my im not finished growing yet...so i dont know :(
safahasa
02-06-2003, 09:22 PM
im pretty much looking for work out tips to gain strength by the way :) i have had trouble finding a cool work out... i wanna get cut up and stong .. dont care about size really. oh ya i mispelled endurance :D
vanne
02-07-2003, 12:20 PM
Thanks Evil- I will try that protein next time- I am currently about half way through a 5lb tub of EAS Protetin- it cost me about $35 for 80 servings, but only 20g per serving. Also, I drink it with milk, and it does NOT dissolve easily at all.
I will probably finish out this Creatine (another 4-5 weeks probably) and then take a month or so off, but so far I have been pretty pleased with the results of the Creatine.
I will probably finish out this Creatine (another 4-5 weeks probably) and then take a month or so off, but so far I have been pretty pleased with the results of the Creatine.
Naxis
02-07-2003, 03:42 PM
hey CC...
:P
:P
CanadianConvict
02-07-2003, 07:26 PM
:p