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2004/05/23, 11:08 AM
I recently signed up for a workout program here. However, I have several questions about how this works. I know these questions are probably really stupid and obvious, but I want to do this right, so please help.
1) When viewing my workout for the current week, I notice that only the "reps" are filled in. While I know that the amount of weight used varies, how do I know what to start with?? It says for the first set a target 20 reps; should I try to find a weight I can do 20 reps with? In other words, how do I know what weight to use? And also, do I increase/decrease the weights with each progressive set as the reps lower? How do I know when to increase my weight?
2) Question about the sets: in what order do you do the sets? For example, tomorrow I have 4 exercises to do, each with four sets. Should I do one set of each and then repeat, like a cycle? Or should I do four sets for a particular muscle group first?
3)Question about nutrition. I am 18 yrs old, 5'7" and 120lbs. My calculated diet from ft requires 176g of protein, 293 carbs, 65 fat, and 2340 calories. How in the world can i meet 176g of protein and 293 carbs? I do not eat beef, only chicken and turkey. With my meals, I could probably only get 40-50g protein maximum. I have a jar of whey protein, so I'd need almost 3 40g shakes to reach my goal? I'm not sure but the amount of protein here seems really excessive, do I really need that much? Can you eat too much protein (is it converted to fat)?
If you could PLEASE address all my concerns it'd be greatly appreciated. I'm a confused newbie who REALLY wants to get in shape before college starts, and I have a three month summer to do it. THank you.
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2004/05/23, 01:39 PM
Welcome to ft! There is no such thing as a dumb question.
1) You will have to play with the weight for a while to find the right weight to use - you should have some difficulty completing the last few reps of each set. Increase the weight as the reps go lower. When all of the reps are easy with a weight, go up.
2) do a set of exercise #1 and then rest 30-60 seconds. do the 2nd set of exercise #1 and rest, so on. Complete the sets of each exercise before moving to the next exercise (unless you are supersetting or doing a circuit routine, which is different).
3) 1 - 1.5 g per pound of lean tissue mass or per kg of bodyweight is a good starting point for protein requirement. So, in your case 120g of protein would be a good starting point, unless you know your mass and can calculate that way. at 120lbs i would start you with 1,800- 2,000 calories, depending on your goals.
Excess calories, no matter what they come from will be converted to fat, but protein is harder to convert because it takes nore digestion and has a thermogenic effect in your system. There is a post aboput protein requirements - i will find it and make it a sticky, it is a good discussion.
Good luck!
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If you fall down seven times, get up eight.
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2004/05/23, 09:05 PM
I've heard alot about creatine and its benefits - should I include this as part of my workout? If so, what kind, how much , how often should I take it?
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2004/05/23, 09:46 PM
I wouldn't recommend creatine for you. You are young, and new to the world of weightlifting. I think you should stick with a healthy diet, and get your form down. Get into good habits and you will see strong results. Then if you hit a wall, try creatine.
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Listen to the Deftones
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2004/05/24, 09:49 PM
Too young, I have been taking it since high school!
there are 3 supplements that are must haves in my book......why protein of the sort...... a mutivitamen...and creatine. All 3 if taken regualrly at recomended does, will help you out lots. just my 2 cents.
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.......adversity causes some to break, but others to break records!
......minds are not vessles to be filled, but fires to be enlightened
......Confucious once said ,DO NOT play leap frog with a unicorn
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2004/05/25, 02:33 PM
I don't know much but I would have to agree with david_s81.
If you are young, you have time to do what you want, your body responds to you. And if you're new to lifting, form in very important.
At the gym I see alot of people doing things wrong.
Trainers who don't have the proper training.
So many of the guys from my highshcool graduating class are now working in my gym. I wouldn't listen to them or take any advice straight up without thinking about it, consolting with someone who knows.
I've been lifting for a while, then stoped, and now I'm trying to get back into it. I've never used any suplements. I try to get my stuff from natural sources. Welcome.
Get the form first.
Then there's such things as seasons. You should get through one season, then when you have form and confidence, you feel that you have achieved something, you can start to change your ways, take some protein, change the routine, run in the fall, lift in summer. Change things around.
But never listen to some friend that looks buff.
Because once you ask them a question, they will automatically get their nose up and will give you the advice that you don't need. Or not. Depends on the person.
Do you really need creatine, it puts water into your muscles, stretches you out. What are you trying to accomplish.
Anyway, as I've said a long ways up, I agree with david_s81.
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