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

what would you suggest for a post cardio workout meal ?

It seems alot of you guys are cutting as am I…be careful not to lose weight too fast. Losing more than 1% of ur total bodyweight weekly means alot of muscle can be lost in the process…when cutting you will lose muscle and fat at the same time…but the goal in mind is to retain as much lean body mass as possible while losing the most fat as possible…we want to take 3 steps forward and 1 step back…not 2 steps forward and 2 steps back.

Jim…You gotta work ur legs…by working only ur chest, arms/shoulders, and lats you are only working about 40% of ur body. The legs and the huge posterior chain make up more than half of your body…meaning you are getting only about a 40% hormonal response from weight lifting. Imagine the adaptations that would take place in ur body at a 100% hormonal response…And since you’ve just started back lifting these last four months this is the best time to actually attempt a body recomposition…trying to gain muscle WHILE at the same time losing fat (next to impossible any other time, I’m on a cycle of anabolics right now and I’m fighting to RETAIN LBM while trying to lose fat…) IMO the best way to approach this is a clean diet extremely high in protein and don’t go crazy with the cardio, 30 minutes a day 4-5 times a week is fine. Concentrate on putting together a really good resistance training program to go along with everything else and don’t weigh in everyday…we are trying to lose MAYBE 1-2 lbs a week…not counting the fluxuation in water weight towards our weight loss goal.

ā€œclean dietā€

shit … >_<!

Can I use string then measure that with a ruler?

I guess that would work.

OK, I’m back.

It’s been twenty weeks since I started the final faze of my body sculpting mission I started almost 4 years ago; this faze being the cutting faze. Thanks to help from this thread, along with other sources, my diet and excersize routine has served me very well so far.

However, it has come to my attention that I need to make a major overhaul of the weight lifting part of my program. An overhaul that will stun muscle atrophy asa much as possible and one I can carry once I’m done cutting and go into the oh-so-lovely maintainance mode.

What I want to do is a circuit workout program; no more isolation (a program dedicating whole day targeting a specific muscle group. ie, a chest day, back day, etc.). I’ve been doing a iso/circuit combo workout for the past 9 months, but it’s time I go all the way. Besides, isolation workouts are inferior and outdated anyway.

What I need to know to do this is one thing. I know that the idea is to do a set from an excersize that targets a specific muscle group imediatly to a set targeting the opposite group. The opposite group being the group that rests during the preseeding set. But what I’m not sure of is what the best pairs of opposite.

I know that the opposide of chest is back. When I think of the mix of shoulder, tricept, bicept, and legs, I’m not to sure on how it works. I believe the tri and bi are not opposites, so I’m thinking:

chest/back
leg/bi
shoulder/tri

Is that correct?

What the hell is "isolation workouts "? I really have no clue what the means. I am a total noob to this working out ā€œtermsā€. Any help, please guys!!!

Ryumexicano

www.comboadictos.net

Its when you workout alone…

:lol:

Nah,its when you workout a muscle by itself.

Exp; if you want to just workout the chest and not the triceps and shoulders together,
use the pec deck

I’m not sure what you mean by this. What is a pec deck?

I’m finally putting on weight for the first time in my life but I haven’t been training. So I figure now’s the time to get back into it.

So can someone break down what I need to be doin nutrition wise REALLY SIMPLY. I’m a complete dumbass in this aspect.

So far all I think is I need to have enough protein and I should be eating heaps of meals everyday.

*What are some good high protein foods? So far all I can think of is Meat and Eggs?

Milk and yogurt are both good in protein, pasta is too (try whole wheat).

minerals and vitamins are important !!!

Are you talking about supersetting antagonistic muscle groups or just working them on the same day?? And yes bi’s and tri’s are opposites…think push/pull

When you say you are getting away from isolation workouts…what that means to me is that you are going to primarily stick to compound lifts, which is good…by that I mean lifts that use much more than one muscle at a time…I.E. Bench Press…Military Press…Squats…and Deadlifts. This is how I lift in the Upper/Lower/off/upper/lower/off/off fashion and I love it.

If you are going to do what you mentioned above it would be like this though:

Chest/Back
Quads/Hams
Bi’s/Tri’s
Shoulders

Since shoulders get so much ancillary work when working chest and back maybe just superset a couple exercises for just shoulders to finish them off at the end of your workout. Perhaps on bi’s/tri’s day…but I really don’t like this split…I would suggest an upper/lower split or a push/pull/legs split over this hands down.

A chest machine…
If you go to a gym have a trainer show it to you.

Yeah, I know you’re right, and I’m going to add some leg work very soon to my lifting routine. I agree that I’ve probably been doing too much cardio work. I’m starting to cut back now, as I’m actually losing too much weight too quickly. I wasn’t even trying to do this, but I lost 8 lbs. this past week. I’m now 179 lbs. That scared me a little. My goal was to lose 2 - 3 lbs. a week, and I had been doing that with my current routine. I’m not sure how I lost that much, as I didn’t change anything with my diet or exercise. I’m probably going to do just 3x/week 30 minutes for cardio, and then adopt a routine like what you’ve suggested, i.e. upper/lower/off/upper/lower/off/off type of schedule. I don’t really care how much I weigh, as my goal is to lose body fat and gain muscle. I’m thinking to be totally cut, I’ll probably be somewhere in the 160’s.

Thanks again for all of your good advice. I’ll probably post some pics at some point to give an idea of where I’m at (I’m very happy with my results so far).

Jim

hey guys came across this vid today its for bench pressing shows you proper form, its quite interesting what he says at the start about different weights and the difference in chest size, shows that egos dont get you anywhere.

needless to say their was much disputing on this other forum I visit to some of the things he says especially about free weights vs machines.

All I can say is im going to give his form a try tomorrow morning in the gym, its opened my eyes, I should see if it helps.

oh thats right I totaly forgot the link lol hehe sorry here:

http://thefitshow.com/week3/milos_chest_med.htm

Excellent.

This is exactly what I needed. Thank you.

Ah ok. I don’t work out at a gym (yet), I have equipment at home that I use. But thanks for the details.

I got another question: Does anyone know of any weight lifting excersize that strengthens the lower back?

Three good ones are…

  1. Deadlifts
  2. Stiffleg Deadlifts
  3. HyperExtension Machine

GoodMornings are another good one, but its a little more advance then the other three.

Hard to the touch

I’m one of those guys that actually tries to read entire threads. I gotta admit though, 55 pages is A FUCKIN’ lot of pages.

So, my apologies for not reading the entire thread.

My question is, how do I get ā€œhardā€ muscles? I think my shape is pretty decent at this point, but I would like to be ā€œhardā€ to the touch. My apologies for the homoerotic action on the terms.

Damn, I also want a six-pack, but I know how to get that (not like it’s easy or anything).