If no one has answered your question, i’ll give you a shot of what I know:
www.abcbodybuilding.com, for in-depth analysis of how to build muscle, thats my main resource
Your goal is what is cutting: you want to gain muscle and lose weight. All cardio (running, biking, etc.) is not the way to go about. It’s more of a combination of lifting and cardio.
12 weeks for burning the fat- that article is what your looking for on that site.
On eating- gradually coarse yourself into the the diet; your diet can make or break your muscle gains. You dont wanna burn yourself out;I know it took me awhile to get used to eating chicken breasts all the time. =) Supplying your body with the right proteins/carbs/etc at the right time is essential… you want to build muscle right? so why not do it with the best nutrition available to go with the weight lifting?
anyway, check out that sight, PM me if u have any questions, and good luck on starting the journey to swole. =P
Like I said…only the portions and the composition of the meals change depending on your goals…frequency should NEVER…EVER change.
The process responsible for the most burned calories in a day is your Resting Metabolic Rate (RMR) otherwise known as your basal metabolic rate…(60-80%, amazing huh?) This process is at work when your resting, watching tv, etc.
Now with that little tidbit of info out of the way…the most effective way of losing fat (or body weight in general) is to boost this process as much as possible…the first and most obvious is Heavy Work…(hard workouts) and Cardio (HIIT the best possible form BY FAR) Both of these raise your RMR for up to 2 days!!
Moving on now to diet. Simply lowering your caloric intake actually slows down your metabolism, especially when you cut calories too low/too fast. This is where meal frequency manipulation comes into play. Food is broken down to create and release energy. All food has a thermogenic effect…or in other words…some calories are burned simply by your bodies digestive processes. By eating often and increasing the number of calories burned via thermogenesis (I think I just made up that word, heh, you get the picture though right?) You create a greater energy flux Which in turn, boosts the RMR yet again…
So, yes, by eating six small healthy meals a day as opposed to 3 small healthy meals, you will more than likely increase the number of calories your are taking in daily (which prolly isn’t bad considering 3 small healthy meals more than likely won’t provide enough calories to support a young active male, who exercises rigorously regularly) but you will in turn boost your metabolism instead slowing it to a screeching halt, eventually yeilding a greater loss of bodyfat, while hopefully retaining as much Lean Body Mass as possible.
Now just for knowledge sake on my part, would 6 small healthy meals be better or 3 regular-sized healthy meals while also having 1 or 2 small snacks between these meals be better?
For example, between breakfast and lunch, you eat just enough whole wheat bread to keep your metabolism running high, but still keep calories low.
Eh, don’t know if I’m asking clear enough, but I hope that helps you get the idea.
Ok, let me break down the theory of energy flux real quick like so this will make sense…
Supposedly 20-25% of calories from protein are burned during digestion. So If I take in 100 calories worth of protein (1g of protein is 4 cals) then 20 of those calories will be burned up for free. Now had I only eaten 50 cals worth of protein my body would only burn up 10 cals during digestion.
So over the course of a week I burned 140 cals worth of protein
By eating only 50 cals worth of protein a day, you burned half as many calories during digestive processes.
Which do you think would yeild a greater energy flux, thus boosting metabolism??
To answer your question more specifically, I like the idea of eating 6 meals a day…no snacks. If you ate 6 meals a day at say 350 cals a piece, that’s only 2100 cals a day…and meals all high in protein with modest portions of carbs and fats are going to kick the metabolism into overdrive.
Here’s a great example…one of my clients might consider a snack to be a fucking apple…(seriously, they do this shit)
While that’s great that they are eating fruits and prolly vegetables too…an apple…a fucking apple is sposed to hold them for another 3 hours?? How about a 6oz chicken breast and a cup of broccoli?? Super lean, small and healthy…a much better choice for an inbetween meal meal.
for forearms, i usually take a dumbell, kneel at a bench, lay my forearm flat on the bench, palm upward (btw lay it perpendicular to the bench). then droop my wrist down with the weight and curl it back up, ALL the way. i do it 3 times to failure on each arm.
I’m not a doctor…but if you can drink a redbull or another really hardcore energy drink then this should be no different
Add a twisting motion to your ab exercises, or any variation of a twist with resistance. This will work your obliques…play around with whatever you feel comfortable doing.
For forearms…don’t do wrist curls…do things that not only smoke your forearms but build grip strength…heavy pulling exercises without the use of straps are great…you can also use a hook grip and they freakin kill…static holds are also great for forearm development as well as heavy farmer’s walks…
Try doing one at a time. Either lose most of the fat and try to build muscle or build muscle and then lose all the fat. IMO, you’ll be able to concentrate on doing one at a time.
When you bulk, you’re suppose to get at least 1.5 g of protein for every pound you weigh.
Don’t do cardio after/before lifting, you’re using too much energy. Spread them apart from each other in the day so you’ll still have energy to do the other later on.
this running shit isnt any fun. I’ve gotta learn how to swim well, oppose to doing the wrong form completely wrong.
I use to do deadlifts but it was too much work to take the weights off of the bar. Deadlifts also exhausted my body to the point where I couldnt finish the rest of my workout.
Yesterday I tried my biggest squat, which was 270 lbs. The most I’ve tried before this was 200 lbs. I know that I can squat a hell of a lot, even though I just started to workout, but it was hard telling if my form was good or if my form was some bullshit.
Oh yeah I also ordered some NO-Xplode, so hopefully I can push myself a little harder.
