I was trying to bulk up, but I think I was eating too much / too dirty, hence cutting the calories etc… It is still a positive intake, just not as much.
how long would a decent workout on an elliptical machine be? yesterday i was on one for 36 minutes/3 miles. i tried doing 3 miles in 30 minutes since the workout room closes at 8 here at my school and had about 45 minutes left.
i felt good afterwards, but felt like i could do a bit more. i had a good rhythm going. im trying that again today. i usually put the incline at 12 and resistance at 8 :-/
1hour & 1/2…
HIIT…
I’m lucky that my partner has been cool with my change in eating. I get a home cooked dinner every night and it’s always something that has a ton of protein and is always original and hella good, he goes to health sites and bring up a different recipe every night, great cook. We used to have like 4 course meals every night, but now it’s down really to one good dish since I changed my eating habits. He still eats what he wants mostly, but he makes sure to always have fruits, protein shakes, almonds, chicken, fish etc. for me around all the time. I also cut down on the alcohol, as it was just empty calories. I was drinking vodka tonics nearly every night. :\
no problem. might even put the resistance up higher. i shouldve said it was my first time on an “elliptical”.
That’s some good thinking. Upping the speed makes you burn more and upping the weight makes the workout very different.
Thanks, read some of the nutrition articles, good stuff.
I need a little help.
I’ve been trying to put on some weight(again). I’m around 5’11" and weigh 145ish. I’ve upped my calories to a little over 2k(I know, not enough) and protein a bit over my body weight in grams.
I do weights 3 days a week and some light cardio for around 30 minutes, 3 days a week for 6 total days of exercise.
Problem is, the only thing I end up with is a little tone and a slight gut. I get fat nowhere but around my waist, which is annoying. Not enough cardio and too little weights?
Not the case probably. When trying to increase weight, you should expect some fat gain. It should be minimal-to-moderate if you’re doing a clean bulk.
May want to try a mon/tue thursday/friday upper/lower weight split. At that weight, I’d cut out most cardio, if you are trying to add muscle. Take in extra calories on workout days. Not sure how many reps/sets you are doing on your weight days, but if it isn’t enough it can be upped.
Do cardio wednesday, maybe saturday. To be honest though, as long as you aren’t waiting too long between sets, weight training is going to increase your cardio capacity more than “cardio” ever will. If you are using it to keep fat in check, then that’s different.
On weight workout days add in a shake with protein powder, a scoop of peanut butter, and a cup of dry oats in a blender (right around 1000 calories) on top of the 2k you are eating now. Test out how it works for you. If you are gaining too much fat weight, tone it down a bit. At that weight, for that height, I’m not thinking gaining fat is a huge issue you have to struggle with (your abs will smooth a bit, but that’s normal). On non weight days, just keep the 2k.
quick question: how many hours are you supposed to wait in between lifting and cardio?
If the cardio’s short (1/2 hour or less), right after you lift is fine. Otherwise, 7 hours between the two is good.
All this reading material from my classes is owning me hard. It’s gonna be a real challenge to balance it with going to the gym.
Depends on your goals. If you are trying to lose fat, I’d even do 45mins to 1 hour right after weight lifting. It’s not 100% optimal, but will burn the most fat…slightly to the detriment of muscle gain.
If you are trying to gain muscle, as the other poster said, keep it under 1/2 hour (no HIIT though) right after weight training…or do one morning, the other evening.
thanks for the tips. if found a protein powder that i can actually stomach: optimum nutrition extreme milk chocolate. that shit is damn good
How’s extreme chocolate? I always buy double rich chocolate cause that tastes chocolately enough to me, so I thought extreme would be a really strong flavor.
^ i got the extreme milk chocolate and it’s not super chocolately if you dilute it a bit. what i do is mix 1 cup powder/skim milk/water. that stuff mixes so well compared to anything i’ve ever tried
i take ON extreme milk chocolate also. It is a bit more chocolately so if you’re fine with double rich chocolate, you might not like it. However, if you like making home made weight gainers i’d suggest it so you can taste the chocolate more. I too can’t deal with extreme chocolate EVERYDAY so i usually buy a tub of Syntrax Nectar Lattes Cappuccino. The shit is damn good, mixes just as well as ON, uses real coffee (decaf) and is only 90 calories a serving. Its just not quite as cheap as ON.
wat a good bench weight if u weight around 140 and 5 foot 7?