what would you suggest for a post cardio workout meal ?
It seems alot of you guys are cutting as am Iā¦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 processā¦when cutting you will lose muscle and fat at the same timeā¦but the goal in mind is to retain as much lean body mass as possible while losing the most fat as possibleā¦we want to take 3 steps forward and 1 step backā¦not 2 steps forward and 2 steps back.
Jimā¦You gotta work ur legsā¦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 bodyā¦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 responseā¦And since youāve just started back lifting these last four months this is the best time to actually attempt a body recompositionā¦trying to gain muscle WHILE at the same time losing fat (next to impossible any other time, Iām on a cycle of anabolics right now and Iām fighting to RETAIN LBM while trying to lose fatā¦) IMO the best way to approach this is a clean diet extremely high in protein and donāt 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 donāt weigh in everydayā¦we are trying to lose MAYBE 1-2 lbs a weekā¦not counting the fluxuation in water weight towards our weight loss goal.
āclean dietā
shit ā¦ >_<!
Can I use string then measure that with a ruler?
I guess that would work.
OK, Iām back.
Itās 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 Iām 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.). Iāve been doing a iso/circuit combo workout for the past 9 months, but itās 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 Iām 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, Iām not to sure on how it works. I believe the tri and bi are not opposites, so Iām 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 ātermsā. Any help, please guys!!!
Ryumexicano
Its when you workout aloneā¦
: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
Iām not sure what you mean by this. What is a pec deck?
Iām finally putting on weight for the first time in my life but I havenāt been training. So I figure nowās the time to get back into it.
So can someone break down what I need to be doin nutrition wise REALLY SIMPLY. Iām 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 biās and triās are oppositesā¦think push/pull
When you say you are getting away from isolation workoutsā¦what that means to me is that you are going to primarily stick to compound lifts, which is goodā¦by that I mean lifts that use much more than one muscle at a timeā¦I.E. Bench Pressā¦Military Pressā¦Squatsā¦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
Biās/Triās
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 biās/triās dayā¦but I really donāt like this splitā¦I would suggest an upper/lower split or a push/pull/legs split over this hands down.
A chest machineā¦
If you go to a gym have a trainer show it to you.
Yeah, I know youāre right, and Iām going to add some leg work very soon to my lifting routine. I agree that Iāve probably been doing too much cardio work. Iām starting to cut back now, as Iām actually losing too much weight too quickly. I wasnāt even trying to do this, but I lost 8 lbs. this past week. Iām 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. Iām not sure how I lost that much, as I didnāt change anything with my diet or exercise. Iām probably going to do just 3x/week 30 minutes for cardio, and then adopt a routine like what youāve suggested, i.e. upper/lower/off/upper/lower/off/off type of schedule. I donāt really care how much I weigh, as my goal is to lose body fat and gain muscle. Iām thinking to be totally cut, Iāll probably be somewhere in the 160ās.
Thanks again for all of your good advice. Iāll probably post some pics at some point to give an idea of where Iām at (Iām 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:
Excellent.
This is exactly what I needed. Thank you.
Ah ok. I donāt 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 areā¦
- Deadlifts
- Stiffleg Deadlifts
- HyperExtension Machine
GoodMornings are another good one, but its a little more advance then the other three.
Hard to the touch
Iām one of those guys that actually tries to read entire threads. I gotta admit though, 55 pages is A FUCKINā lot of pages.
So, my apologies for not reading the entire thread.
My question is, how do I get āhardā muscles? I think my shape is pretty decent at this point, but I would like to be āhardā 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 itās easy or anything).