Newbie Bodybuilder needs some advice

[Panther]

After some time on the DJ board I decided to start up body-building, and now I've been doing it for over a month. Got some issues I want to be clarified though.
Here's the program that I've been following

1) Diet:

Now my day diet is as follows:

9-10 am Sandwitches with brown bread, low fat cheese, turkey ham and veggies

11-12 Protein supplement (right after gym in gym days)

2-3 pm Lunch -> Removed from my diet all meat except chicken and fish, fried stuff, sweets, Coke etc.

5-6 pm Fat-free yogurt, fruit

8-9 pm Light dinner

11-12 pm protein supplement


2) Weight Lifting:
I go to the gym 3 times a week
I do 30 minutes of treadmill walking (7mph), then abs workouts
Then depending on the day chest-biceps, back-triceps or legs-shoulders. I do 3-4 exercises each body part, 3 sets each, first set 10 reps, second 8 reps, third 6 reps, increasing weight so that i can barely do the reps

3) Protein supplement: I get the protein powder After-Max, 1 and a half scoops after workout and one and a half at night.

My issues that I need your feedback on:

1) My father is really against diet supplements, and claims he has asked doctors that told him that they will mess up my health etc.
Are protein supplements bad for you? Should I stop using what my gym trainer gave me? If yes, what should I replace it with?

2) I still have not have done all the cutting i need to have a fat-free body. Do you suggest I reduce weight lifting and stop protein supplements and increase cardio until I cut all fat, and then do the bulking up? Currently I seem to stay the same weight, but fat seems to slowly go away and muscle mass increasing

3) Any other feedback on the program I am following??

ThePanther

 

[MetalFortress]

1) Yeah, cuz protein is so harmful Did you explain to him that it's the same kind of stuff that is in milk and cheese? No reason to be alarmed by it. If doctors really said that, then he must have just said "diet supplements" and they took it to mean ephedra or something.

2) You can't cut ALL fat. You can cut a lot by using a diet similar to Diesel's cutting diet (although I don't know about THAT much protein in a day) or by lots of high intensity cardio (I mean stuff that will REALLY leave you gasping) (but lots doesn't mean enough to screw with muscle mass)

3) What do you do for your split? For all I know, you could be doing a bunch of crappy machine and isolation exercises, or you could be doing some real mass builders. I suggest you switch biceps and triceps around, because there are a lot of lifts that work both chest and triceps, as well as lifts that work both back and biceps. If you are going to do machine and isolation, work those around a healthy batch of mass building big compound exercises.

4) That much treadmill work? I would suggest 5-7 minutes jogging at medium intensity as a warm-up, but not 30 minutes! That's really cutting into your workout time.

 

[DIESEL]

Originally posted by Panther


1) My father is really against diet supplements, and claims he has asked doctors that told him that they will mess up my health etc.
Are protein supplements bad for you? Should I stop using what my gym trainer gave me? If yes, what should I replace it with?

Most doctors don't know shyt about training/athletic nutrition. Most doctors in fact, dispense "advice" while being fat, out of shape fukks themselves. Chances are that MD your dad consulted is talking out of his ass about supplements and regurgitating what he read in the front page of the newspaper.

1. Protein supplements are not bad for you. They will help you gain more muscle. Muscles need protein for growth and repair.

2) I still have not have done all the cutting i need to have a fat-free body. Do you suggest I reduce weight lifting and stop protein supplements and increase cardio until I cut all fat, and then do the bulking up? Currently I seem to stay the same weight, but fat seems to slowly go away and muscle mass increasing

You must be blind. In big bold letters it says "GUIDE TO CUTTING UP" stickied at the top of the topics page...read it. learn something.

3) Any other feedback on the program I am following??

given your goals your workout and diet suck. read GUIDE TO CUTTING for more info.

p.s. before you ask any dumb, repetitive questions. read the guide, it's probably already been answered.

good luck,
D

 

[Panther]

Well, I read the Cutting guide, it seems that Diesel really knows what he's saying...

Ok, I am 5'7'', 152 lb and 13% bf and want to go to 8-10% with as little as possible muscle mass loss.

Since my workout schedule and diet suck for my goals, would you be kind enough to help me out on what I should change?

I realise that I need to eventually get 1600 calories a day, with about 220g protein, 110g carbs and 30g fat.

My supplement has 40g protein, 40g carbs and 5g fat.

I got a book that says the quantity of protein carbs and fat that different foodstuff have, but I am not sure whether it is very accurate...

From what I see, the best things to get protein from but not much fat is chicken, fish, turkey, low-fat dairy and egg whites.
For carbs I can use brown bread, fat-free milk, no-sugar-cereals, fat-free yogurt, a few potatoes, vegetables

Can you please post a sample 1600 calorie diet to get the necessary protein, carbs and fat because the calculations are killing me?


As for working out I understand that I have to reduce my work sets (10 for chest, back and legs, 4-6 for biceps, 5-7 for triceps, 4 for shoulders) plus do less than 8 reps a set with heavy weight.
And do higher intensity lower duration cardio. How about a few sets of 1-minute treadmill at 16mph, with some jogging and walking in between?? Or should I sprint for as long as possible with no breaks?

ThePanther

 

[DIESEL]

Originally posted by Panther
Well, I read the Cutting guide, it seems that Diesel really knows what he's saying...

Ok, I am 5'7'', 152 lb and 13% bf and want to go to 8-10% with as little as possible muscle mass loss.

Since my workout schedule and diet suck for my goals, would you be kind enough to help me out on what I should change?

I realise that I need to eventually get 1600 calories a day, with about 220g protein, 110g carbs and 30g fat.

My supplement has 40g protein, 40g carbs and 5g fat.

1. You don't need to get to 1600 calories unless you start getting bogged down at a higher calorie rate. Remember calculate the baseline (look in the guide) and then start taking off 100 calories per week when you stop losing weight

2. That supplement is good for bulking, bad for cutting. You should only drink that shake IMMEDIATELY POSTWORKOUT if you are going to use it in a cutting cycle. Try getting a straight whey protein powder. Try Optimum Nutrition 100% Whey. 25g protein per scoop only 1g of carbs.

I got a book that says the quantity of protein carbs and fat that different foodstuff have, but I am not sure whether it is very accurate...

It's probably accurate. Remember, it does not have to be PERFECTLY ACCURATE, as long as it's giving you a ballpark figure of what everything's got, you're OK. Plus or minus a few grams of proteins, carbs, or fat isn't going to kill you!

From what I see, the best things to get protein from but not much fat is chicken, fish, turkey, low-fat dairy and egg whites.
For carbs I can use brown bread, fat-free milk, no-sugar-cereals, fat-free yogurt, a few potatoes, vegetables

Yup. watch out for the yogurt tho, it has a lot of carbs.

Can you please post a sample 1600 calorie diet to get the necessary protein, carbs and fat because the calculations are killing me?

Here's what I use:

meal 1 (0730h)

1/2 c. oatmeal
Omelette:
1/2c. Egg beaters
Shake:
1/2 scoop 100% optimum whey
1/2 c. skim milk

meal 2: (1030h) POSTWORKOUT
EAS Myoplex
1/2 scoop EAS Phosphagen HP
1/2 cup skim
H20

meal 3 - 1230

1/2 myoplex
1 scoop whey
H20

meal 4 - 1430
1 chicken breast
a lot of green veggies

(broccoli, spinach, green beans - carbs from green veggies DO NOT COUNT TOWARD YOUR DAILY CARB TOTALS- "green veggie carbs" are metabolized differently by the body)

meal 5 - 1630h - (CARDIO USUALLY DONE AROUND 1700-1730h)

1 scoop whey

meal 6 1830h

repeat meal 4

meal 7 2130h (bedtime shake)
3/4 sc. Musclemilk (another type of protein supplement - you can substitute the muscle milk for cottage cheese and a teaspoon of flax oil if you want.)
3/4 sc. whey

Totals - Cals - 1609, P - 244.25, C - 102.8, F - 20

As for working out I understand that I have to reduce my work sets (10 for chest, back and legs, 4-6 for biceps, 5-7 for triceps, 4 for shoulders) plus do less than 8 reps a set with heavy weight.
And do higher intensity lower duration cardio. How about a few sets of 1-minute treadmill at 16mph, with some jogging and walking in between?? Or should I sprint for as long as possible with no breaks?

If you have the fitness, ideally you will sprint as long as you can with no breaks... then when you tire, jog for 1 minute, sprint for 1-2 minutes, repeat for a total 15-20 minutes. Very tough workout, but incredibly effective for fat loss.

ThePanther [/B][/QUOTE]

 

[Ded_Skin_Mask13]

alright for however you have been lifting, Have you seen good results? Do you think all those supplements are truly necessary?

How much can you bench, squat, and power clean, jerk press, dumbbell, and Incline?

 

[WORKEROUTER]

Originally posted by Panther
Well, I read the Cutting guide, it seems that Diesel really knows what he's saying...

Ok, I am 5'7'', 152 lb and 13% bf and want to go to 8-10% with as little as possible muscle mass loss.

Since my workout schedule and diet suck for my goals, would you be kind enough to help me out on what I should change?

I realise that I need to eventually get 1600 calories a day, with about 220g protein, 110g carbs and 30g fat.

My supplement has 40g protein, 40g carbs and 5g fat.

I got a book that says the quantity of protein carbs and fat that different foodstuff have, but I am not sure whether it is very accurate...

From what I see, the best things to get protein from but not much fat is chicken, fish, turkey, low-fat dairy and egg whites.
For carbs I can use brown bread, fat-free milk, no-sugar-cereals, fat-free yogurt, a few potatoes, vegetables

Can you please post a sample 1600 calorie diet to get the necessary protein, carbs and fat because the calculations are killing me?


As for working out I understand that I have to reduce my work sets (10 for chest, back and legs, 4-6 for biceps, 5-7 for triceps, 4 for shoulders) plus do less than 8 reps a set with heavy weight.
And do higher intensity lower duration cardio. How about a few sets of 1-minute treadmill at 16mph, with some jogging and walking in between?? Or should I sprint for as long as possible with no breaks?

ThePanther

Panther you need to bulk up.

Im at the exact same stats as you, but with an 11 percent bodyfat, and im trying to get up to the 160-170 range.

After youve gained some hard muscle, thats when you should focus on losing fat.

 

[Panther]

Hmmm...

I had the idea that it is better to lose the body fat first, then focus on bulking up while keeping fat down...

Anyway, its much easier to do the cutting diet now that I am at home until October.

After that, when I'm at uni, it would be very difficult to maintain a low-calorie diet with all the junk food I'd have to eat from time to time...

So do you strongly reccomend bulking first and then cutting??

ThePanther

 

[WORKEROUTER]

Doesnt sound like a good idea to depend on "all the junk food ill have to eat" as a way to bulk...

Your bodyfat is not that high. Bulk up ( you dont have to add a bunch of fat), then cut down.