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Albertz
01-21-2007, 07:59 PM
Hellow all!!! :)...
Well as use can see im a newbie here, BUT i have read around the forum and i like this forum alot!!!, it is very informative and koooollll.....

Anyway, my question is...i have lost 35 kg and of course i would like to gain muscle, BUT, i still want to loose another 10kg...What is the best way to loose the extra 10kg BUT also to gain musle. As you can imagine im still flabby and need to tone my legs, ass,back, abs,chest,arms....Any ideas, information would very very appreciative(this includes workouts and diets)...

While im here also...Is it a good idea for me to drink protein after i workout even thought im still 'over - weight'?....

Lones Green
01-21-2007, 09:45 PM
first off, yes drink protein after you workout. after your workout is the prime time to get in protein. protein is the building block for muscle. to lower your bodyfat, you need to gain lean muscle. make sense? for a good beginning routine, i saw great results with WBB1. for diet check out "what a bodybuilder eats" if you want to put on muscle and lose fat, i would suggest eating everything that moo's, bak's, and swims for a few months. then do whats called a "cut," and drop your calories 10-15%, while still lifting heavy. this is the most efficient way to lose bodyfat and keep the maximum amount of the muscle you worked so hard for.

sCaRz*Of*PaiN
01-21-2007, 11:34 PM
Read ... and then read some more ~>
Best of Diet and Nutrition Threads (http://www.wannabebigforums.com/showthread.php?t=65848)
Best of Bodybuilding and Fitness Threads (http://www.wannabebigforums.com/showthread.php?t=34313)
Mmmmm Fat! (http://www.wannabebig.com/article.php?articleid=284)
Cardio Help (http://www.wannabebig.com/article.php?articleid=292)
Get Built #1 (http://www.wannabebig.com/article.php?articleid=272)
Get Built #2 (http://www.wannabebig.com/article.php?articleid=274)
Get Built #3 (http://www.wannabebig.com/article.php?articleid=277)
Get Built #4 (http://www.wannabebig.com/article.php?articleid=280)
Get Built #5 (http://www.wannabebig.com/article.php?articleid=282)
Get Built #6 (http://www.wannabebig.com/article.php?articleid=288)
Diet Help (http://www.wannabebigforums.com/showthread.php?t=74607)
www.fitday.com (sign up for a free account and start tracking EVERYTHING you eat)

Lifting Routines ~>
WBB Routine #1 (http://www.wannabebig.com/article.php?articleid=25)
Baby Got Back (http://www.wannabebig.com/article.php?articleid=255)

Now read everything!

Also, it's very hard to change your body composition so that you lose fat and gain muscle. It requires a very strict diet...something you may not yet be prepared for. Try to lose that last bit of weight and then you can start thinking about gaining muscle mass. You can gain strength while losing fat though via CNS (Central Nervous System) adaptation.

Good luck!

Albertz
01-22-2007, 02:48 AM
Hey guys...first off, thanks heaps for your help lonesXedge and sCaRz*Of*PaiN...

Question 1 - I thought that because i am still over weight i shouldn't drink protein because it makes you fatter. However they way that you have explained it, it makes sense. What my plan is, ONLY drink protein after i workout just so my muscle gets the protein it needs ,and not drink protein during the day so i dont go over my calorie intake and thus not loosing weight, correct?. Also i usally work out at 5:00 pm and finish at about 7:00pm and then come home and eat dinner, therefore should i still be drinking protein even though i do my very best to eat healthy food with high protien such as, grilled chicken, grilled salmon,beef, salad and vegies on regular days?. If so, what protein do you suggest?

sCaRz*Of*PaiN
01-22-2007, 09:20 AM
Question 1 - I thought that because i am still over weight i shouldn't drink protein because it makes you fatteProtein doesn't make you fat. Excess calories makes you fat. You need to be eating/drinking protein with every meal. You also need to be tracking your calories so that you can know how much you need to eat in order to lose, maintain, or gain weight.



What my plan is, ONLY drink protein after i workout just so my muscle gets the protein it needs ,and not drink protein during the day so i dont go over my calorie intake and thus not loosing weight, correct?.No. Like I said, eat or drink protein with every meal, including your pre and post workout meals/shakes. It doesn't matter what time of the day you eat, what matters is your total calories for the day. It's also a good idea to get a bedtime meal as your body does most of your muscle tissue repair during sleep.



Also i usally work out at 5:00 pm and finish at about 7:00pm and then come home and eat dinner, therefore should i still be drinking protein even though i do my very best to eat healthy food with high protien such as, grilled chicken, grilled salmon,beef, salad and vegies on regular days?. If so, what protein do you suggest?5-7? You really shouldn't be working out for longer than an hour. What does your routine look like? What are you doing that's taking so long? If you're eating protein, you don't have to drink it. That all comes down to your personal preference. It's just easier to get protein in liquid form after a hard workout than to down solid food.

What protein? Look at this ~>
What A Bodybuilder Eats (http://www.wannabebigforums.com/showthread.php?t=46565)
The World's Healthiest Foods (http://www.whfoods.com/)

Albertz
01-22-2007, 02:50 PM
Yeah, my workout usually goes for 2 hours. It takes that long because i do 1 hour of cardio and then 1 hour of weight training.
My workouts always consists of cardio and different muscle workout's on different days.
I start off by running around the football oval 8 times. I then do the cross-trainer for 45min. I usally do this and sometimes rather then going on the cross trainer i go on the steeper for some differentiation for about 15-20min.

I also do 3x25 of pushups everyday, i do 3x15 of crunches on yoga ball and, 3x15 of crunches on the floor.

Example of training routine :
Day 1
Cardio - Oval and cross trainer
Muscle training - Legs and back (pushups and crunches)

Day 2
Cardio - Oval and cross trainer
Muscle training - Chest and biceps ( pushups and crunches)

Day 3
Cardio - Oval and cross trainer
Muscle training - Shoulders and triceps (pushups and crunches)

Day 4
Cardio - Oval and cross trainer
Muscle training - Legs and back (pushups and crunches)

Day 5
Cardio - Oval and cross trainer
Muscle training - Chest and biceps and triceps (pushups and crunches)


So yeah thats what it looks like....

sCaRz*Of*PaiN
01-22-2007, 04:08 PM
That is a horrible routine. Please, stop doing that immediately.



It takes that long because i do 1 hour of cardio and then 1 hour of weight training.That is detrimental in every sense of the word. Don't ever do an hour of cardio before weight training, unless you enjoy chewing through your own muscle.

Try one of these routines ~>
WBB Routine #1 (http://www.wannabebig.com/article.php?articleid=25)
Baby Got Back (http://www.wannabebig.com/article.php?articleid=255)

And read this ~>
How to do cardio if you MUST! (http://www.wannabebig.com/article.php?articleid=292)

You also shouldn't be working your abs 5 times a week. You work them out just like any other muscle. They don't need excessive attention.

I already provided quite a few links. I suggest you read over all of them. Enlighten yourself. :thumbup:

Albertz
01-22-2007, 04:44 PM
Ok...what do you mean when your say , 'Don't ever do an hour of cardio before weight training, unless you enjoy chewing through your own muscle.'?...

Should i be doing my weight training before my cardio?

sCaRz*Of*PaiN
01-22-2007, 06:05 PM
You should separate your cardio from your lifting and do the cardio on your off days if you enjoy cardio.

Albertz
01-22-2007, 06:49 PM
Would it be a good idea to do weight training before my cardio training?...
I really want to loose that extra 10kg and need to do cardio to loose it...BUT i want to gain muscle....Sorry for being so so confusing...

sCaRz*Of*PaiN
01-22-2007, 07:48 PM
No. Fix your diet, not do more cardio. Diet = weight loss. You can't lose weight and gain muscle (body recomposition) without an extremely strict diet. Cardio isn't going to do this for you either. You need to get your diet in order if you want to lose the weight you want. Lift short and heavy (your workouts should be shorter when you're trying to lose weight) so that you will burn fat and salvage the muscle that you have. You don't need cardio to lose anything. Have you started tracking your calories yet?

Albertz
01-22-2007, 08:26 PM
Yes i am using Fitday.com, today is my first day. Can you give me an idea of what i should be aiming for in terms on the amount of carbs, protein, fat i should be taking for someone like myself wanting to loose the weight and gain the muscle. I have been reading all the links you have given me and i have gathered some really useful info...

I will try to do my best to do sperate my cardio from my weight training, and ill try to make my workouts no longer then 1 hour 15min, what you think?...