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2003/08/25, 03:28 PM
OK. I am about 6'1" to 6'1 1/2" and weigh about 190. I usually exercise each body part once a week, and have started doing HIIT 2-3 times a week. My bench is about 185-190 6 times tops and my squat is about 220 6 times. I've been working out for years, with nowhere near the results I've sought. I imagine it must be my diet. I want to bulk up 10-20 pounds, and burn off the excess fat around my abs in order to diplay the muscles there. Here is my diet, is there something wrong with it?:
Morning- Large bowl of Old Fashion Oatmeal with skim milk and usu. raisins and 1 box of egg beaters (around 20 g. protein). Sometimes whole wheat toast.
Mid day- Sometimes a large can of tuna in water with whole wheat pasta. Sometimes chicken breast with vegetables or a on a sandwich with low fat mayo. Something along these lines.
Night- Some sort of lowfat meat such as turkey or chicken breast, or ground turkey or whatever, and some sort of vegetable.
Throughout the day I usually eat various things, that could include baked tortilla chips (not doritos- these are low fat and have no hydrogenated oil) and hummus, or with beans and salsa, or sometimes frozen TVP burgers with ketchup or whatever, or protein bars sometimes also, which have as their protein base whey and soy, among other things. I know soy isn't the best source of protein, but these are the only bars I've found that use sugar alcohol instead of sugar or chemical sweeteners- so I don't increase my carbs and I don't risk cancer or whatever those chemicals cause.
I also take about 51 g. of whey protein mixed with water after my workouts. What do you think?
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2003/08/29, 01:45 AM
First off, I must congratulate you on your food choices. From what you have included in your diet it seems that you are a person very concerned with their health and well-being. However, there are LARGE differences between being merely healthy and being a bodybuilder type. First off, you must decide which of these two you want to accomplish and dedicate yourself. Secondly, there is NO WAY you can just "burn off" the excess fat around your midsection. Despite the claims of numerous infomercials, spot reduction is IMPOSSIBLE. Abs are visible when you have a low percentage of body fat (I would recommend having your bodyfat % checked to gain an understanding of where you are). Now, we move on to diet. Timing and structure is everything. Aim for 5 meals/day in which you consumer 25% of your daily calories pre and post-workout. The next two meals should represent 20% of your calories, and your bedtime meal approximately 10%. Choose simple sugars over complex carbs for your pre and post workout. Keep both your carbs and protein moderate, and your fat low. DO NOT COUNT CALORIES. Instead, measure the protein and fat content of your food. Finally, in order to determine how many calories/day you should be eating in order to lose bodyfat, we must determine your maintenance caloric needs. Simply multiply your bodyweight (190) by 15-17 depending on activity level to determine your caloric needs in order to maintain bodyweight. Your range is approximately 2850-3230 cals/day. Reduce your calories 500-700 calories below maintenace levels. I would recommend a 2500 calorie diet in order to lose bodyfat more gradually, thus preserving your hard earned muscle mass. Therefore, your macronutrient distribution should
resemble something like this:
Pre-Workout
Carbs: 94 grams
Protein: 64 grams
Post-Workout: (same as above)
Non-Workout Meal 1
Carbs: 75 grams
Protein: 50 grams
Non-Workout Meal 2: (same as above)
Bedtime Meal
Carbs: 25 grams
Protein: 37 grams
And there you have it! Now, by no means is my advice set in stone. It is merely a guideline which you can follow. Each person is individual and some things work while others don't. DO NOT GET DISCOURAGED. My number one piece of advice: STICK TO THE BASICS. Do not copy the workouts you see in bodybuilding magazines. Professionals train much differently than us (with the help of steroids). I'm sure you can remember that you made the greatest gains when you were a beginner, sticking to the basic movements. Your workouts should be short and intense. Get in and get the hell out. Do not buy into the high rep=tone theory. Low bodyfat+large muscles=tone. Stick with a rep range of 6-10, 2-3 sets per exercise, 3-4 exercises per bodypart. Subscribe free to fitday.com (an invaluable tool for bodybuilders like me) in order to track your metabolic output and caloric intake. Also, consider looking into training theories such as Max-OT (ast-ss.com) or the Incredibody program at musclenow. com. It is the program I invest in and the source from which I have dispensed my advice, although I must reiterate, not as detailed as the program itself.
Lift heavy, lift hard, lift smart.
Sincerely
Drew Canavero-Friesen
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2004/10/24, 09:02 PM
hey woundewhy, i heard that you are on muscle now and i was woundering how that is woriking for you i had just recently bought the book, but it hasnt come in yet. i am just curious thats all. please respond and tell me how it worked for you ...thanks
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2004/10/24, 09:36 PM
You won't be able to add 10-20 lbs of muscle as well as burn fat at the same time - it's impossible, especially if you've been lifting for years. You'll have to choose on goal first - either eat significantly above your maintenance calories to build that muscle, probably with some additional fat as well, then cut and get lean, or get lean first then bulk up. Your body needs a caloric surplus to build muscle (gain weight), and a defecit to shed fat (lose weight.)
It's gonna be a personal decision - some guys don't mind a bit of fat because they know they'll eventually cut and get lean, while others freak out the morning they wake up and their six-pack is a little blury.
There's way too much information about cutting or bulking to talk about here, but I'd offer some slightly different advice than what wonderwhy posted. Aim for at least six meals a day, with a good carbo and protein source in each meal. Definetely count calories, since you need to base your p/c/f macro on your total caloric intake. Personally, I prefer a 40/40/20 macro, but it's unique to each person.
But above all, keep lifting hard, drink your pwo shake, and never exercise on an empty stomach. You definetely don't want to lose lean mass.
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2004/10/25, 11:08 PM
i dont mean to be rude in any way, but i just bought the book and this guy seems to know what he is talking about so i think ill give the MuscleNOW program a shot. and by the way i am pretty lean (just over 7%) body fat iand i get gains. i dont have to build fat in order to build muscle.in the last eight weeks i gained 25 pounds on bench and i never got over 10% BODY FAT. and i'm not going to need to lose muscle mass and lose weight at the same time because i dont really have any weight to lose so i am getting on this program to gain muscle mass and maintain bodyfat. and it has been done on this program. look at all the testimonials. there are over 290 and plenty that say they lose fat and gain muscle at the same time so i dont know what you are talking about when you say that it is "imposible." maybe you should send me the site or place where you got that info, i would like to see where it says that it is imposible to lose fat and gain muscle at the same time.
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2004/10/26, 12:22 AM
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Quoting from Zackariah:
i dont mean to be rude in any way, but i just bought the book and this guy seems to know what he is talking about so i think ill give the MuscleNOW program a shot. and by the way i am pretty lean (just over 7%) body fat iand i get gains. i dont have to build fat in order to build muscle.in the last eight weeks i gained 25 pounds on bench and i never got over 10% BODY FAT. and i'm not going to need to lose muscle mass and lose weight at the same time because i dont really have any weight to lose so i am getting on this program to gain muscle mass and maintain bodyfat. and it has been done on this program. look at all the testimonials. there are over 290 and plenty that say they lose fat and gain muscle at the same time so i dont know what you are talking about when you say that it is "imposible." maybe you should send me the site or place where you got that info, i would like to see where it says that it is imposible to lose fat and gain muscle at the same time.
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I never said that you'd turn into a pudgy doughboy while bulking as long as you keep it smart and clean, but going from 7 to 10 percent bf in eight weeks for the average guy is still gaining a little less than a pound of fat a week. So my original statement of "some additional fat" is accurate.
Look around the site for a while for any threads about guys wanting to "lose the gut and gain muscle" or something similiar - invariably the response is all the same, you gotta do one first then the other.
I know from personal experience as well - I haven't gained any muscle (don't confuse muscle mass with strength gains, though) on a cut yet. It simply comes down to a matter of numbers - in order to gain muscle, which is gaining weight, you have to eat more calories than you burn. In order to lose fat, you have to eat less calories than you burn. Outside of relative newcomers to weightlifting, muscle doesn't grow during a period of caloric defecit.
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2004/10/27, 12:36 PM
Or alternatively try the nutrition plan at the top of the page.
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Please check out this website:
http://sagoal.proboards38.com/index.cgi
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2004/10/28, 03:37 PM
deadheadted is right...
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