I started lifting on Feb 1 after I recovered from hurting my back. I had had enough of being over weight and decided I was going to start moving in a better direction.
I'm 41 and I weighed 232 when I started. I'm now down to 194 and I'm ready to start adding some mass. I have been going to the gym and lifting weights while I have been working on removing the fat. My have lost 5" on my waist. Here is where I'm at:
Bench: Started at 135 and now can lift 255
Squat: Started at 125 and now can lift 225
Curls: Started at 45 and can now curl 95
Triceps: Started at 24 with pull downs and can now do 72.
This just gives you an idea of my progress. It is not much but I have come along way forward. I want to start adding some mass so here is where the question lies.
My diet is very clean and I do 1.5 hours a day of cardio. Either running or using the elliptical bike. I supplement with 100% Protein Whey. What protein mix do you suggest I use to help me move forward? I have been in GNC and looked over the selection but there are SO many to choose from. I want to start adding some mass but I do not want to negate the gains I have made with weight loss. I plan to keep my diet very clean as I move forward. Any help would be appreciated. If the forum admins feel I posted this in the wrong section, feel free to move. Was not sure.
Thanks for the help!
To bulk up, you must eat more than your body burns. You should be eating 5+ meals a day. If you already eat 5 meals a day, then you're better off adding an additional meal (or even 2, I eat 7 times a day), than making each one larger. This will help you minimize bodyfat gains. Having said that, with a bulking phase, you will put bodyfat back on. Ignore the scale and go by how you look in the mirror and your measurements. Then cut to get leaner.
Try cutting the cardio down to 1/2 hour, this will help.
Workout - look into Rippetoe's Starting Strength - buy the book from Amazon and memorize it. You'll basically do 3-5 different lifts, check other threads. The lifts are all heavy, compound movements. You could add a bit of arm and ab work to Rippetoe's, but no real need.
As for the protein - skip GNC, they're whey (pun intended) over-priced. Shop online at At Large Nutrition.com or bb.com. If you don't want to buy online for security reasons, then Vitamin Shoppe or anything but GNC, Max Muscle, etc.; they'll gouge you for money. What type to use? You'll get tons of different responses on that. I use a combo of unflavored whey and ON Pro Complex. Try not to substitute a protein shake for a meal, unless you really have to. Try having a small shake with a meal instead.
Hope this helps.
Give chalk a chance.
49 years old
1.5 hours of cardio a day is a lot if you want to build any kind of mass.
This is useful - http://www.wannabebigforums.com/showthread.php?t=90943
Last edited by Bendthe Bar; 08-22-2008 at 04:58 PM.
The average is the borderline that keeps mere men in their place. Those who step over the line are heroes by the very
act. Go. - H. Rollins
Where online did you pick that up?
The 13 pound one was at GNC. It was on sale. The 10 pound one was at this site.
2 words : Chocolate Milk LOL
Hey thanks for the info. I did the HIIT at the school track and all I can say was I was BEAT! This is what I did:
30 sec full out with 60 sec of normal running. I did this 7 times.....I would like to get up to 30/60 : 10 times
I'm going to try this for the next month or so and see what my fat burning looks like.