-- Weightlifting & Nutrition Thread -- v9.0 Optimized

General Discussion
5361

A friend of mine is trying to lose weight, and has asked me specific questions that I wasnt able to answer because I am more into gaining weight.

So to those of you that have, what you have you guys been doing?
What do you guys eat?
How often do you guys eat, and what are the portion sizes relative to your weight?
What is the ratio of protein/carbs and fat you are going for?
How many calories?
How many days do you strength train a week?
How much cardio do you do?

I’ve picked up that high weight strength training, and HIIT are optimal for losing weight and obviously eat clean.

I realize this is a lot of info, but please dont be discouraged and let me know what little information you are willing to share. Thanks.

5362

"So got those of you that have what you have you guys been doing?"
what???

"What do you guys eat?"
eggs, sandwhichs, oatmeal, yogurt, cottage cheese, chicken, beef, peanut butter, jelly, bread, pretzels, chips + salsa, pizza, burger (none fast food), fruits (all kinds), vegitables (all kinds), energy bars, protein bars, rice, beans, cheese, fish…

“How often do you guys eat, and what are the portion sizes relative to your weight?”

5-6 times a day
big meals… then “snacks”, i dont portion out my meals i just eat what feels comfortable for snacks and meals…good rule of thumb if you are trying to lose weight, is eat until you feel comfortable not full…

"What is the ratio of protein/carbs and fat you are going for?"
i dont pay attention to this…

"How many calories?"
2200-2500

"How many days do you strength train a week?"
i have one week out of the month that i do “strength training”…the other 3 weeks are hypertrophy and recovery…

"How much cardio do you do?"
when i was trying to lose weight 2 days a week…

im outi

Roberth

5363

I thought you are trying to gain weight not lose it, Heat

5364

Well I manage to increase my incline dumbell press to 220 lbs just recently ( each dumbell weighting 110 lbs) I got it up 2 times today:pleased: my goal by October is to get 200 in each hand, or at least 150 .

-As of right now im the only one at my gym using these weights this way :sweat:

-Eating high protein and veggies with lots of rest seems to be working so far.

5365

Hey Magnus, nah I haven’t heard of AAS. I’ll do some research on it and check it out though. What is it? Just a quick overview.

5366

sorry if this is a noob question but i seem to be having a problem woking out the upper inner part of the chest, any tips?

5367

do you have a problem making gains there, or physically working it out?

you could try incline dumbell benchpress

5368

ya but i went through the phase of losing weight too, cause i tried to bulk and all that really happened is i just put on fat…so i had to get rid of it…

i didnt really ask any info on your friend is he starting out from a bad state??? it might look like some of the stuff i listed for food options is bad but it is really not…you just have to count the calories…

im outi

Roberth

5369

That’s pretty beastly. I don’t think I’ve seen a guy use dumbbells that heavy in my gym. Good luck getting to 200!

IIRC, you can’t really work out the inner or outer part of your chest. What exercises do you do?

I think he only needs to count calories if he’s attempting to become lower than 12% BF. If he’s simply overweight, I think he’ll lose a decent amount of BF as long as he makes good food choices and exercises regularly.

5370

ah, i see

well, he is big… but he isn’t in a very terrible shape… he is also wondering how long it will take him to lose weight… but I dont think he is even sure what his target weight is, and he hasnt told me how much he weighs so :xeye:

Yeah. I think I will just tell him that. Eat clean, exercise regularly and he should see results.

5371

i do incline dumbels and incline bench press with the bar. is there any other ways to work the inner upper part out?

5372

androgenic/anabolic steroids

lol.

You seem like an advanced lifter. Might just be ready.

5373

Oh. I’ve thought about it but I just don’t know if I wanna get into it. I mean I would love to get bigger, but don’t wanna pay a price for it that isn’t healthy. Plus I would need to do alot more research on it in terms of what to take? When to take? PCT? etc.

You still lifting? I saw you got into WoW, which can be a life drainer.

5374

To those of you that perform HIIT on a treadmill

What speed do you guys set the rest phase and the high intensity phase?

Should you feel terribly exhausted by the end of the workout?

Is 2 times a week too much, as in will it cause muscle loss?

5375

Say I have a small chest compared to the rest of my other muscles and I want to lose body fat. If I want to lose body fat, dont really care about maintaining the other muscles too much, and want to grow out my lats can I:

  1. Work the chest 1 day of the week and eat lots of calories and protein that day.
  2. Take a day off to rest
  3. Use the other days to do the typical cutting and cardio cycle

…to grow out my chest while still losing alot of body fat?

5376

I recently placed an order on Optimum 100% Whey and I’m just wondering, how many servings do I take a day. My routine is that I work out 4 days a week. I lift first then do cardio later. I try to fit in a late night jogging session on the days that I don’t work out. I’m planning on taking 2 servings on the days I do work out, 1 before and 1 after. Is this enough? I have a feeling I should take it more often or is this just fine. Its about 24g of protein(whey or whatever it is) per serving.

5377

1 to 1.5grams of protein per lb of bodyweight
roughly

so if you weigh 180lbs, you should shoot around 180grams of protein
most should come from solid food, rest you supplement with whey protein

its normal to get around 4-6 scoops a day if you are trying to put on muscle

5378

I still lift…way more casually…play basketball almost as much as I lift.

WoW is def a life drainer…but I have saved so much money and gotten myself out of some serious debt over the past year. So life’s been good.

I got hardcore burned out when I was training with the powerlifters. When I made the change to working in the morning instead of afternoon/evening…it really killed my workouts too.

As far as the AAS goes…it’s not really as complex as people try and make it out to be. A good starter cycle would be 500mg of test a week for 8-12 weeks. One shot twice a week and your good to go. For PCT…just look up HCG and nolvadex dosing and you are set. There is some controversy (or was when I was in the game) about starting HCG before your cycle is over as opposed to afterwards…

If you normally have joint pain/issues…then I might consider running deca or EQ with it for joint integrity…nothin crazy…small dose will do…and will also really help with strength gains too…

When the cycle is up and u start to come down…don’t shoot for PR’s…that’s how people I’ve known got hurt…other then that…nothin to it.

As far as health concerns…it’s not that serious for real. I didn’t even run PCT (didn’t know about it enough to use it) and was still fine and kept most of my gains.

5379

Incline press works to a point otherwise cable flies at different angles can target that area fairly well.

5380

That’s cool. Yeah some friends of mine are into Conan. I know those MMO’s are crazy.

Hmmm, yeah I guess that doesn’t sound too confusing. I’m guessing you had a hook-up for the test though. I don’t know where I could get any. I don’t trust some guys at the gym enough to get it from them.