Random Gym stuff.

[int3l]

Hey sorry about the title, i just really didn't know what to put there.
btw this might end up being a little long....

Ok, my friend recently sent me 'The Game' and while i'm only 1/2 way through it is a very interesting read but then he told me about this forum site and this setion of the forums has really been a great find.

moving on, i've recently started going to the gym (been around 4 months) and while i havent noticed any great change i'm keeping at it to each my goal which is brad pitt from troy/the guy from blade 3 (rey something)

(brad pitt and rey dude guy..thing..)
http://i32.photobucket.com/albums/d5/mk03205/brad_pitt_abs.jpg
http://i32.photobucket.com/albums/d5/mk03205/reynolds_ripped.jpg

i just wanted to find out if i'm on the right track.
first of all i'm roughly 170cm tall, 73-74kg. I have a bit of a gut, but it's nothing chronic.

now so far i'm talking walks in the morning before breakfast to burn fat (get rid of the gut and facial fat), i used to jog in the morning but it turns out that burns muscle which is bad.

my diet itself is pretty good, however my main staple is rice with a few side-dishes like vege's, fish etc. the occasional red/white meat. (i try to eat as much as i can)

Now what i want to do is burn fat and build muscle till i look like the pictures above so at the gym i do this

monday: chest
tuesday: back
wednesday: shoulders
thurs: chest
fri: back
sat: shoulders
sun: rest.

i try to take at least 4/6 walks per week. sunday being the day of rest. Now recently i heard this wasnt very good.

*btw i'm 170cm tall and i want to be taller so someone told me not to do excessive excersises that could injure/shock the knees so i've been avoiding leg based excersises....is this true?*

Now what i've been suggested is

Monday: walk/chest/biceps
tuesday: walk
Wednesday: walk/back/triceps
thursday: shoulders/legs
friday: rest
saturday: walk
sunday: rest

this looks good on paper and all but...does it actually work? cause i'm working each of my main muscles like what once a week...is that even enough?

i guess what i'm after is some clarification, i'd really appreciate it if some of you guys could offer your ideas/input. i've lately been reading Warbosses guide to growth as well and it makes sense. Also is it true that doing bug amouts of iron for less reps is better then less iron more reps? taking into consideration my main goal isn't to be really beef'd up...jsut more like those 2 guys.

i've got some more questions but they'll be asked after this is clarified. thanks.

-complete novice.

 

[int3l]

*bump* btw how come threads don't appear as soon as you start them?

 

[shaunuk]

That previous workout was too much work..everything twice a week. Plus there was no legs. Don't avoid legs...if you wanna get anywhere, you need to train your legs.

If you've been reading Warboss's Idiot's guide to growth, just use the routine out of there. Read the whole guide and begin doing that basic 3day split he posts.

Also, read his nutrition section. You need to be consuming a load of protein, 1.5-2g/lb of bodyweight. So if you weigh 150lbs, optimally you'd want 300g, but at least 225g.

Then post questions in the forum as they arise.

But remember, you'll never look exactly like either of these guys, as your muscle shape, bone structure etc, will naturally be different. You can, however, get close.

-shaun

 

[int3l]

yeah thanks~ oh btw in regards to workout i've actually opted to go for a total body workout which incorporates the legs but what worries me is that with the walking/jogging in the morning and the occasional skipping + the weight training for the legs, won't that like screw up my legs/stunt my growth?

 

[Ricky]

Heres my take on stuff. I've been lifting since 1994. I'm not huge, but I'm strong.

One of the most common perceptions in the fitness arena is that if you are a hardgainer and you do a lot of cardio, you will sacrifice muscle.

While I won't argue against this, I will tell you what happened to me:
Because of this, I didn't do cardio for the first 7 years of my lifting. I put on alot of mass, but I also gained a stomach that I've had to really work to burn off. Plus when I did start running, I went to a few 5-K's and was amazed at the fat and out of shape people who could breeze past me.

Having no cardio ability is not a good way to go through life. We've all seen the guy that can bench 400+ but who huffs and puffs when he walks up the stairs.

So what is my new compromise?

I still don't want to do a ton of cardio (I say that but yeah I have ran a marathon before now, but I stupidly did it without training much at all (<10 miles per week).

In fact seeing some of these people who don't look like they are in the best shape shows me that running tons of miles doesn't necessarily shed the fat right away either. This is the classic case of someone who doesn't lift weights but just does cardio. Not good for the ideal body.

So I do HIIT cardio (20 minutes per day 3 times a week). This is shedding the fat again. And I'll monitor my strength and bodyfat. I occasionally do a long run on the weekends as well.

My lifting routine is 3 days a week as well. Hell right now due to lack of time I do it on the same day as the HIIT workout (the cardio is after the weights). I do limited sets, maybe 2 per body part, but I lift heavy.

Its brutal, but when you lack for time you have to do it.

It is really tough to get ripped and stay strong.

 

[shaunuk]

yeah thanks~ oh btw in regards to workout i've actually opted to go for a total body workout which incorporates the legs but what worries me is that with the walking/jogging in the morning and the occasional skipping + the weight training for the legs, won't that like screw up my legs/stunt my growth?

Nahh..Does training your arms and then using them on a daily basis screw them up?

How old are you btw mate?

-shaun

 

[shaunuk]

good stuff ricky. So far, have you experienced any muscle loss due to HIIT? When in the day do you do it?

-shaun

 

[Warboss Alex]

It is really tough to get ripped and stay strong.

No, it isn't. If you go about it the right way losing fat and keeping/gaining muscle is way easier than gaining (quality) weight. I actually like dieting more than growing as it's so simple.

To the original poster: to lose fat and gain some muscle (since the guys you posted are not particularly big, just ripped therefore your goal should be fat loss with a little muscle gain) use a nice basic routine, eat high protein as Shaun said, and make your walking every day of the week except the day you train legs. I would also go for a low carb approach to dieting. You need to be eating meat every meal, not rice!

 

[int3l]

As much as i'd like to eat meat every meal it's just not possible. i'll try and shove in as much protein as i can.

btw im 18 years old.

btw what are your thoughts on the 3-day split as opposed to the total body workout? (TBT - work your whole body x 3 per week)

 

[Warboss Alex]

I don't like fullbody workouts personally. I like 3day or upper/lower splits (90% of good routines are a variation of one of these actually).

Your diet will be the decisive factor in you losing bodyfat and keeping/gaining muscle. It should be primarily protein/fat/vegetable based with some fruit added in, and starchy carbs only on workout days or maybe every morning (just for breakfast).

Structure your carb feedings thus: 1-2hrs pre-workout (slow carbs), 1 directly post-workout (fast carbs), 1-2hrs post-workout (slow carbs). On offdays try to get all your carbs from fruit, vegetables and possibly some oatmeal or beans.

How big are you at the moment?

 

[int3l]

i dunno how 'big' i am really. i'm 74kg @ 170cm if that's what you mean. body fat % wise i have no idea. is there an easy way to calculate this?

either way i personally like the 3-day split but, i'm a university student and am in a pretty study intensive course right now so i need to take my studies very seriously. thus i opted for the TBT which aparently works wonders with short intense sessions. big bang for your buck. Your thoughts?

in regards to my diet, i'll read your 'guide to growth' thing again and find the diet section and try to carry around 'portable' carb fast/slow whatever i need during the day because i'm at the gym in the morning before 12 cause i start uni at 12 and finish at 6 on average and after 6 the gym is packed.

btw. your guide to growth was really helpful and i'll try and walk/jog/skip as often as possible. let's jsut hope i don't screw up my legs and massively stunt my growth by working my legs every 2nd day in the TBT.

 

[Warboss Alex]

working out your body 3x a week on top of an intensity study plan is suicide. mental fatigue (through studying) needs calories and does a number on your recovery, you don't want to be doing a split like that.

Drop me a PM (I'll answer in a couple of hours, it's food time now ) and I'll send you a nice upper/lower routine I've got hanging around which should have you in and out of the gym in less than an hour.

also send me your stats and daily diet in the PM as well and we'll see what needs changing

 

[Ricky]

I'm late at replying to this, but generally I havent seen any muscle loss and I'm as strong as ever.

I do have to be careful when I do long cardio events, i.e. a half marathon or today I did a 25 mile bike ride at a high speed.

When I do something like this, in particular races since they are at a higher speed, I'll take a few days off of cardio.

As far as the full body workout, it is such a light number of sets that I dont have problems recovering.

I'm basically only doing 1-2 work sets per body part each day. One day it's with 5 reps, another 10 reps and another 15 reps. (This is based in part on some NASA research on preventing muscle loss. Also if you train heavy all the time, I read an article that suggests that myostatin could eventually inhibit further muscle growth. Saw that in Muscle and Fitness, that's the most I recall off the top of my head).

At 33 I've accepted now that I'll never be huge. Nor do I want that any longer. I can get a head turning physique and have the best combination of strength and cardiovascular endurance. I'm getting really close to having a 6 pack now. A 4 pack is visible, just need to lose a bit in my lower ab area and I'm golden.

 

[int3l]

lol way to revive an old old old..topic..lol yeah i'm using a total body workout atm. honesty after 1 month i really didn't see much change if any at all...the 22nd will be my 2nd month and then after that we'll have to keep seeing i guess...funny thing is my strength has increased but its weird...if i dont hit the gym for some unknown reason (exams etc) and miss out on a day then my str seems to go down enough for me to lose a few reps and i have to go nuts to regain it.

im doing chest/shoulders/back/legs and maybe abs on each workout but it's getting hard to go nuts on the legs and then come back 2 days later and go even harder so i'm reducing legs to maybe once or twice a week.

ive been doing 5/10/15 reps but sometimes i cant actually lift it that much for 3-4 sets. so i have to go 5/8/10 or 5/10/12 etc ..

anyway gonna try and keep this up for 4 months and hopefully see some change even if its minimal. although it might be cause my protein intake isn't that high..although i try to get as much as i can with fish oil suppliments and green tea (the actual herbal tea not extract. btw green tea increases metabolism)

anyway hopefully i'll start seeing some decent gains.

 

[blinkwatt]

Dude those physiques aren't that hard to reach from scratch,1 1/2(for Brad Pitt) to 2-2 1/2(Ryan Reynolds) years tops. You would have to eat 100-150% your bodyweight in protein and eat pretty darn clean. Load up on meats,fat free milk,fruits,veggies(not potatoes and watch the corn) and peanuts or almonds. Try to ensure that there is something in your stomach at all times if possible. If you eat right you don't have to do any cardio to stay that lean.

I would suggest a 6 day split focusing in on one muscles per day w/ an accessory muscle if you feel like it,leaving you with one day off. Example;

-Back
-Chest
-Tri/Abs
-Legs
-Shoulders
-Off
-Bi/Light Chest

If you go this route try to mix up the schedule every week,rotating abs and so on so your body next gets used to anything. Always switch up your exercises when you get used to something. Remember abs are small so only hit them hard for 10-15 minutes a week and they will bring sexy back. Remember it's important to go to the gym when you are scheduled to,there is no room for slacking!

 

[mrRuckus]

Dude those physiques aren't that hard to reach from scratch,1 1/2(for Brad Pitt) to 2-2 1/2(Ryan Reynolds) years tops. You would have to eat 100-150% your bodyweight in protein and eat pretty darn clean. Load up on meats,fat free milk,fruits,veggies(not potatoes and watch the corn) If you eat right you don't have to do any cardio to stay that lean.

I would suggest a 6 day split focusing in on one muscles per day w/ an accessory muscle if you feel like it,leaving you with one day off. Example;

You have absolutely no idea whether this guy would need cardio or not. If i do cardio i'm less sore and the fat melts off. If i don't i don't lose any fat. Even at 1900-2400 calories my fat doesn't go anywhere. But if i eat more (same diet) and do a little cardio it comes off easily while gaining muscle.

And yeah fill up on "clean" sugar-filled milk one can barely digest but freak out about corn.

Who even wants to go to the gym 6 days a week? Isn't there other sh1t to do?

 

[int3l]

lol, well im following a total body workout plan atm. it's nice so im going to stick with it for at least 4 months. (the plan goes for 2 months) it that doesnt work..i dunno i might beg someone for a better one.

i try and eat as clean as i can. i don't eat junk and i get as much protein/vege's as i can...>.>;; that included taters...can't help it...but only small amounts...not even 1 a more like...half a day...protein wise i got powder and the meat.

and yeah no way i can hit the gym 6 days a week...i'm a busy uni student (college for americans i guess) anyway i don't expect instant results...i've come to realize it's going to take at least a year to look nice without a shirt anyway lol.

 

[blinkwatt]

lol, well im following a total body workout plan atm.

Dude I don't mean to be mean,but I'm going to be honest with you since I wouldn't want you to waste your time. There is no way that you can acheive those levels of physiques with full body workouts.

it's nice so im going to stick with it for at least 4 months. (the plan goes for 2 months) it that doesnt work..i dunno i might beg someone for a better one.

In time you will learn to develop your own workout routines to suit your body,often times unless you a newbie those plans tend to hold you back from your full potential.

i try and eat as clean as i can. i don't eat junk and i get as much protein/vege's as i can...>.>;; that included taters...can't help it...but only small amounts...not even 1 a more like...half a day...protein wise i got powder and the meat.

Right on! Your headed down the right path! Your nutrition is more important then anything else.

and yeah no way i can hit the gym 6 days a week...i'm a busy uni student (college for americans i guess)

Dude come on,if you want it bad enough you can do anything.

anyway i don't expect instant results...i've come to realize it's going to take at least a year to look nice without a shirt anyway lol.

If you pour your heart into it and lift hard and consistently while focusing on your nutrition you can get A LOT done in 6 months.

Good Luck!

 

[shaunuk]

As a newbie, you'll gain on 2/3 days training a week. No need to do a friggin 6day split until you're advanced and already have a lot of muscle. Or have good genetics like blinkwatt, since it seems to work for him

-shaun

 

[int3l]

yeah doing total body 3x a week. mon/wed/fri