The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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Results 1 to 18 of 18
  1. #1
    Wannabebig Member
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    Please tear up my routine... i need to lose my gut and handles

    I'm 5'8, 160 pounds, chinese
    when i wear clothes people say i'm skinny because i had all my fat well but all my fat goes straight to my belly. i've had a belly all my life.

    for the past 2 months i've resumed hitting the gym (after a 2 year layoff) in an attempt to get back in shape. i hit the gym at 3-4 days a week rotating thru


    i try to aim for 10 reps the first 2 sets or so then 8-7 the last 2.

    the idea of compound exercises never occurred to me as i had the mentality of trying to wear out the focused muscles as much as possible

    bis then tris
    standing dumbbell curls
    barbell preacher curls
    dumbell hammer curls
    barbell lying tricep extensions (skullcrushers?)
    rope tricep extensions (pulling down)
    dips
    legs 4 exercises right now i'm sticking to machines since im a newb
    leg press machine
    leg curl machine
    the machine that works the top part of the hamstring (opposite of leg curl)
    calf exercise (where you sit down and push your knees up)
    back 4 exercises
    pull downs (pull the bar down towards my upper chest)
    rows (cable/machine)
    underhand pulldown machine (not sure what's its called, works bicep also)
    Hyperextensions (for the lower back)
    chest 4 exercises
    flat bench
    incline machine
    flies on a machine
    shoulders 5-6 exercises
    shoulderpress (dumbbell/machine)
    dumbbell front raises
    dumbbell/machine lateral raises
    shrugs
    bent over lateral raise (rear deltoid)

    each workout ends with me doing some situps and then hitting the treadmill and occasionally the elliptical for about 20 minutes (burning about 200 calories).

    looking for some pointers on how i can get quicker results:

    less/no weights and more cardio?
    diet? <=== really tough for me

    my weekday eating habit:
    I TRY to cut corners on the calories. i dont give a damn about carbs and i eat them as i plz.
    breakfast: usually none, maybe cereal n milk or some nestle chocolate milk

    lunch: i go all out with my coworkers and usually grub it out.. greek, chinese, fast food, lunch truck, you name it

    2pm snack: smoothie/crackers/coffee/crystal light depending on how hungry i get

    dinner: a bowl of honey bunches of oats with milk aka cereal n milk

    i used to take protein supplements (isopure and optimum) but i stopped b/c i figured i should try to minimize the calorie intake.

    thanks in advance
    Last edited by jinduy; 04-21-2007 at 12:13 AM.

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  3. #2

  4. #3
    Wannabebig Member
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    when you say heavier lifting, how many reps do you imply? thanks.

  5. #4
    Just watch me ... Built's Avatar
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    5 reps for heavy compounds, perhaps 3x8 for accessory movements. Rule of thumb would be to keep total sets in the 16-20 range. Concentrate on keeping the iron on the bar.

  6. #5
    Wannabebig Member
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    I am no expert (actually a forum noob) ... but from reading I've learned protein is the key. I would add protein and cut out some of the carbs. Eat more and lots more protein to gain muscle. Carbs just give energy and do nothing to increase size other than your waist. Protein will keep you full with lower calories. Carbs have higher calories and you will be hungry within an hour of filling up. The sakes are good for getting your requirements but like the carbs, you will be hungry after an hour or so. Real food (chicken, beef, fish) will fill you up for longer periods of time and get you through the day. Carbs are good pre/post workout to give you energy for your workouts and to replenish them post. I read that carbs should be eaten earlier in the day (especially breakfast - the most important meal of the day). Just my .02. But like I said.. I'm no expert. Just what I've gathered and trying to pass along. Plus I'm kinda bored at work today.

    Good luck,
    Hawk
    Age: 40
    Height: 6'4"
    Weight: 226

  7. #6
    Bodybuilding Mythbuster
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    Quote Originally Posted by Hawk45 View Post
    I . Protein will keep you full with lower calories. Carbs have higher calories and you will be hungry within an hour of filling up.
    Hawk

    Actually carbs and protein have the same number of calories per gram.

    And as for being hungry "within a hour of filling up." that depends on what kind of carbs you eat. Processed (man-made) carbs tend to digest fairly rapidly. Unprocessed carbs tend to digest more slowly. Plus if you include some protein/fat with the carbs that will also slow the rate of digestion.
    Last edited by Songsangnim; 04-20-2007 at 07:13 PM.

  8. #7
    Former Fatass Unreal's Avatar
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    Carbs do more then just increase your waist size. Protein doesn't magically build muscle either. You need calories, and carbs are a great souce of them.

    As for losing your guy and handles, it is almost all diet. Get that down first.
    Nick V

  9. #8
    Grammar Nazi BG5150's Avatar
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    Breakfast is the most important meal of the day. It kick starts the metabloism, which will help you burn more fat.
    There are no stupid questions, just stupid people.
    Two wrongs don't make a right, but three rights make a left.
    Are you eating while you are reading this? You should be... --hrdgain81
    Remember, kids, if you type well the Grammar Fairy will leave a quarter under your pillow. The Blue Book of Grammar and Punctuation

    Well, the Blog's (finally) back (again!): Love and Hope and Sex and Dreams Feel free to stop by and comment.
    Here is my newly-created World of Warcraft Blog: BG's WoW Blog. Once again, feel free to stop by and comment.

  10. #9
    Banned KingJustin's Avatar
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    My advice:

    1. Refer to Paul Stagg's post that he makes in every thread like this. It goes like this:
    Stick to the compound lifts (squat, RDL, bench, overhead press, chins, rows). Train the lifts frequently (2-3x/w).

    2. Unless you are a female, at 160 lbs you shouldn't be considering a cut, regardless of how fat you are. Bulk to 200 lbs and put on a bunch of muscle. You're just going to stay skinny-fat if you cut right now.

    3. Eat frequently. Protein+Veggies+Healthy fats. Repeat. Eat carbs and protein after your workout.
    Last edited by KingJustin; 04-20-2007 at 09:39 AM.

  11. #10
    Wannabebig Member
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    Quote Originally Posted by Built View Post
    Less cardio, lower reps, heavier lifting, careful diet. www.fitday.com

    Diet link in my sig might help you a bit.

    Can you explain why less cardio please? Thanks

  12. #11
    Only happy when bulking radioheadhead's Avatar
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    Quote Originally Posted by Unreal View Post
    As for losing your guy and handles, it is almost all diet. Get that down first.
    YIKES! that's the wrong kind of cut.tuttut
    Last edited by radioheadhead; 04-20-2007 at 11:21 AM.
    Height: 6' weight:197
    BF%: ~12%?

    bench: 280 x 1
    squat: 370 x 1
    dead: 360 x 1

    goal: 225 @ < 10% bodyfat

  13. #12
    Senior Member
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    Quote Originally Posted by gumbo11103 View Post
    Can you explain why less cardio please? Thanks
    from what i've read, cardio will detriment your muscle as well as fat. lifting heavy is the only way to build muscle and strength.

  14. #13
    Wannabebig Member
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    what do you guys think of my workout routine? is focusing on one muscle ok? ideally i try to cover them all within 7 days.

  15. #14
    Senior Member KoolDrew's Avatar
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    is focusing on one muscle ok?
    No. The majority of your workout should be compound movements.

  16. #15
    Eat Chicken Chris686's Avatar
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    Quote Originally Posted by jinduy View Post
    what do you guys think of my workout routine? is focusing on one muscle ok? ideally i try to cover them all within 7 days.
    Your routine doesn't say anything about what you do.

    Workout with weights 3-4 days a week. I actually prefer three since I seem to respond better AND it fits my schedule a little better. That's it. If you want to do a little cardio, I'd recommend some HIIT (Do a search and you'll find lots of info) as opposed to some long distance running stuff.

    As far as your lifting routine, you're better off starting with one of the pre-built routines floating around these forums. No offense, but as you've said yourself, you're a newbie to this stuff.

    Some of the popular ones are BGB (Should be up there in Built's sig), WBB1, and Bill Starr's 5x5 (One of my personal favorites).

    I've actually done all three of these. I started WBB1, then moved on to BGB, then did my own thing for a while, and started using the 5x5.

    As far as my opinion on all of these, it will vary from person to person.

    BGB is more work than I need. I respond best to low volume. A few heavy compound lifts is enough. You may respond better with all the accessory work. I don't know.

    Try a few different things, but don't jump around.

    I'd personally recommend starting with something like the 5x5. A day typically goes like this: Squats x 5 sets, bench x 5 sets, rows x 5 sets.

    There's some accessory work such as curls and some tricep isolation, but I skip that half the time.
    Last edited by Chris686; 04-20-2007 at 08:44 PM.
    Forever Goal: Strength

    Weightlifting sucks. I just like to lift heavy things.

  17. #16
    Wannabebig Member
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    you're right, it doesnt say anything about me.
    i don't do antagonist training and here's an example of what i may do:

    bis then tris
    standing dumbbell curls
    barbell preacher curls
    dumbell hammer curls
    barbell lying tricep extensions (skullcrushers?)
    rope tricep extensions (pulling down)
    dips

    legs 4 exercises right now i'm sticking to machines since im a newb
    leg press machine
    leg curl machine
    the machine that works the top part of the hamstring (opposite of leg curl)
    calf exercise (where you sit down and push your knees up)

    back 4 exercises
    pull downs (pull the bar down towards my upper chest)
    rows (cable/machine)
    underhand pulldown machine (not sure what's its called, works bicep also)
    Hyperextensions (for the lower back)
    chest 4 exercises
    flat bench
    incline machine
    flies on a machine
    shoulders 5-6 exercises
    shoulderpress (dumbbell/machine)
    dumbbell front raises
    dumbbell/machine lateral raises
    shrugs
    bent over lateral raise (rear deltoid)

    like i said i try to aim for 10 reps the first 2 sets or so then 8-7 the last 2.

    i will look into your suggestions. thanks.

  18. #17
    Just watch me ... Built's Avatar
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    Arm day is a complete waste of time - particularly for an unassisted cut.

    Squats and deads should form the basis of your leg work. Machine work is nowhere near equivalent. I learned how to squat when I was a 38-year-old newbie - if I can do it, so can you. Ditch the machine work.

    Hypers and shrugs should be all but unnecessary once you start deads, particularly on a cut.

    I'm not seeing chinups. And you don't need so much direct shoulder work.

  19. #18
    Determined View 1's Avatar
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    Lift heavy on a cut like everyone is telling you, I did not do that the first time and I lost alot of muscle mass ( granted at that time I did not have much to begin with, but it was almost like I had to start all over again ). Stick in the 4-6 rep range, I stayed in the 8-10 rep range, and that was a big mistake. I took the quick and easy way because I wanted to lose weight fast, and I knew I would lose muscle and yeah I did, ALOT OF IT. It was a stupid mistake I regret now.

    I would also check the volume of your work, when on a cut your trying to lose fat, not gain muscle, all you can do is try to preserve the muscle that you already have. Again compound moves, heavy weight.

    I just started to cut again, and while the routine I am doing now is completely different, the mistakes I made the first time, I wont make again.
    Success is achieved by doing a little more than you thought you could, and a lot more than anyone else.

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