I'm 21, 6'2" 245lbs and have been lifting weights since I was 17. I definitely don't think I've gotten the most out of lifting, because college football briefly led me astray and honestly, I never really learned how to lift properly. I'm in fairly decent shape - about the build of an average NFL linebacker - which is really not impressive compared to the average bodybuilder (which is where I want to be). I'd like to maintain my weight, reduce my body-fat, and gain a lot more muscle mass. I think I've plateaued, because other than my arms, I haven't really noticed any appreciable progress. Anyways, I was hoping that someone can give me some detailed suggestions, and if I'm lucky, a workout regimen that I can follow so that I can achieve results. I understand that nutrition is very important and I have been trying to cut my carbs and increase my protein intake (via supplements and etc). However, should I consider andro or creatine? Can someone possilby give me a chest, bicep, tricep, lat, delt, back bodybuilding regimen?
Out of curiousity how did you eat and train when you considered you were not getting the most of it...
Perhaps thats the best way to learn.. Find out what you are doing wrong?
Have a look at http://www.wannabebig.com/wbbroutine.php and search these foprums for beginner routines.. Look through the journal sections many have their routines AND progression listed so you can gret a feel for what seems to be working.
Hmmm screw andro supps... Sure try some creatine..
Eat clean and enough.... Whats your MOST important goal.. Reduce bodyfat or grow ? You need to decide..
If you are not eating cleanly chances are you can grow and lose bf from switching to a clean diet..
Again what are you doing now ?
Yeah, I was afraid that my diet was the bottleneck. Right now, Im taking GNC protein supplements (about 42g/day) in addition to my diet, which i am ashamed to say, is not too commendable. I don't eat regularly- perhaps two meals a day with a meal oftentimes in the late evenings (11pm-2am). Though I started to drink a lot of water (about 70oz./day), I'm still prone to sodas and fruit juices (maybe 24oz/day average). Since I just graduated college and am cooking for myself, I have kinda neglected the whole vegetable thing and have been eating a lotta fried foods - chicken, shrimp, and frozen stuffs. I consume fast food every now and then, though i dont go to extremes. Come to think of it, a lot of my foods are fatty. I've tried to rationalize it by saying that since i'm such a big guy and that for example, this HotPocket has only 20% and 33% of the RDA of carbs and fat respectively of an average person, then it really has no effect on me. But i suppose I am in error with this presumption. In summary, I eat about two moderately unhealthy meals a day and take protein supplements.
Geez, now that you've made me think about, this could definitely be my problem, not my workout routine.
In terms of my goal, is it possible to reduce body fat and grow at the same time? I definitely don't want to balloon in an attempt to gain mass. I did that last year...ballooned up to 300lbs and then rigorously worked out to get where I am now. If I had to choose, growing would be my #1 priority (as long as it is muscle, not sloppy mass). At the same time, I would like to trim a little off my waist. I had been doing 20-25 minute cardio routines 4-5 times/week to tone, but I have recently begun to think that doing so might stagnate my muscle growth. Is this true? So, in the past week, I've kinda layed off cardio a little.
How do I eat cleanly? I was told that eating 5 meals was more appropriate...but what kind of meals should I be eating? Should I be completely avoiding carbs and just consume truck-loads of meat and eggs? Also, how effective is creatine? I tried it when I was playing football, and I cramped every night; I suppose I wasnt drinking enough water. But it is true that creatine only makes you appear larger while you are on it, and as soon as you get off, you lose your size? I am also concerned about side-effects which people dont seem to be too certain of.
thanks again for you help. sorry if i ask too many questions.
well your diet WILL be the cause of your problems.. It seems you are eating only 2 at a maximumn of 3 meals a day and bad at that !
Eating too little can work against you in both building muscle AND losing FAT... Eating TOO little is a lose-lost situation
I would take a few days and spend it planning your new diet...
Start with 4-5 meals a day.. It really isnlt that hard.. 3 normal healthy meals with healthy snacks in between.. Thats 5... As you build this up you will find your body getting used to eating lie this and it will be 2nd nature.. Trust me on this...
As for food sources.. Cut out fast foods, Fried foods, basically the crap..
Try and stick to these food sources..
Carbs : Oats, Wheat and Rice
Protein : Tuna, Chicken, Turkey, beef, egg whites
Fat : Egg yolks, Flax oil and peanuts..
Also try and get some carbs, protein and fat in each meal.. A good varied diet.
For eg brekfast could be oats and a few boiled eggs, then eat a snack at 11, say a piece of fruit, then eat a good lucnh.. For eg Chicken, rice and salad, then another snack in bteween the next meal... Ermm A proetin bar ? Maybe a small sandwiche... Then eat a meat, poataoes and veggei dinner.. Perhaps a protein shake later on..
Save your money and cut the gnc supps.. take some vitamins, perhaps some vit c too.. Also maybe a protein shake or a meal replacements.. But they are not neccesary.. Concentrate on diet..
Get used to eating like this then once you have done this for a few weeks then perhaps you should look into the manipulating your total calories to lost fat and grow.. I donlt see why it could not be done if you are over weight at the mo...
Hope that helps some..
Oh how are you training?
Last edited by Joe Black; 08-06-2001 at 05:15 AM.
Thanks a lot for the diet input. I'm going to do as you suggested and modify my diet. I really, really appreciate the help.
As for training, I've been doing about 5 days/week. I've been bad and have basically cut legs out since I'm not playing sports anymore. I know that's not the best things to do and that the body needs to be trained in its entirety to see the best results.
I have about 4 unique routines (each set = 10 reps). Im including the sample weight for some so that you have an indication at the strength level im working at.
Bench (1 warmup set), 225lbs.
DB Bench (4 sets), 90, 95, 100, 95lbs
DB Incline (3-4 sets), 75, 80, 85, 75lbs
Seated HammerStrength Bench (4 sets)
cable cross (5 sets)
Bar Curls (4 sets), 95, 105, 115, 125lbs
DB Curls (4-5 sets), 40, 42.5, 45, 37.5, 35
Seated HS Curl Machine (3 sets)
Iso Cable Curls (3 sets)
Seated DB Curls (3 sets)
Cable Curls (3 sets)
Shoulder Shrugs (4 sets), 105lbs @
Seated Row (4 sets)
Pulldowns (3 sets)
HS Row (3 sets)
An exercise kinda like HS fly machines, but instead of working chest, Im working back by squeezing my arms behind me - 3 sets
DB Tricep extension (3 sets)
Tricep pulldown (5 sets), 120, 130, 140, 150, 150lbs
Iso tricep pulldown (3 sets)
Over-the-head tricep squeezes (3 sets)
Shoulder Press (3 sets) - i have a bum left shoulder from baseball
Standing rows (4 sets) (pulling bar up to chin)
DB side and forward raises (3 sets @)
ABS (i do these everyday)
Seated ABS (seated in a chair and pushing weight down with your chest) - (4 sets of 20)
200 situps - forwards and sides
Cardio (4 times/week)
20-25 minutes of treadmill or elliptical "running" machine
thanks again for your help...i truly appreciate it.
man I hate to say it but you are gonna get nowhere fast with that routine..
Way, Way, Way to much... There are problems with the split too... I would go through them all but I donlt have much time now..
My advice would be..
1) take a week off training. If you are doing that routine and are natural you are 100% overtrained.. No question about it...
2)I would go with a 3-4 day split...
Check my journal for my current 3 day split (journal forum) and check others journals too fo some good routines.. Also http://www.wannabebig.com/wbbroutine.php All would be good for ya..
Remember you grow outta the gym not in it...
Last edited by Joe Black; 08-07-2001 at 03:19 AM.
Hulk's advice is right on...eating right is more than half the battle and lowering your volume might surprise you. If it's too much to revamp your cooking/eating habits all at once, try for one new change per week and pretty soon you'll have a whole new eating program.
I'm still kinda halfway between lifting for sports and bodybuilding, so I hear where you're coming from, amorg. The people here are a great resource...you can find things to incorporate into your own plan, get some good motivation, and a few laughs too.
I could give all to Time except - except
What I myself have held. But why declare
The things forbidden that while the Customs slept
I have crossed to Safety with? For I am There,
And what I would not part with I have kept.
Nice post Hulk.
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"Soli Deo Gloria"
"Test all things; hold fast what is good.": 1 Thessalonians 5:21
"I do not understand what I do. For what I want to do I do not do, but what I hate I do. And if I do what I do not want to do, I agree that the law is good. As it is, it is no longer I myself who do it, but it is sin living in me. I know that nothing good lives in me, that is, in my sinful nature. For I have the desire to do what is good, but I cannot carry it out. For what I do is not the good I want to do; no, the evil I do not want to do--this I keep on doing. Now if I do what I do not want to do, it is no longer I who do it, but it is sin living in me that does it.
So I find this law at work: When I want to do good, evil is right there with me. For in my inner being I delight in God's law; but I see another law at work in the members of my body, waging war against the law of my mind and making me a prisoner of the law of sin at work within my members. What a wretched man I am! Who will rescue me from this body of death? Thanks be to God--through Jesus Christ our Lord!"
"Judo is not about strength. Yet in the learning curve, all Judokas get strong. Only with time do you learn where to apply that strength."
The Art of Judo
Nice post Maki.
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hard core n. 1 irreducible nucleus. 2 colloq. a the most committed members of a society
'Over thinking, over analyzing separates the body from the mind'
Good point yates.
6'2" 245 lbs eating and training like that? Thanks god, that's funny.
"He's the best damn rollerskater that ever lived...probably in the whole town" - Chris Pontius
If you can't be with the one you love, love the one you're with.
5'10" 215 lbs
20 sets for biceps
and you don't train legs tuttut
dude seriously listen to these guys!
half the time I have no idea what you're talking about. the other half, I'm not listening.