Thread: Post workout

you cannot gain muscle without fat, it is not possible, unless you use steriods which clearly you should not. Since you are untrained, it is possible for you to put on muscle without too much fat, but not for long.

In order for you to gain muscle, you must be in calorie surplus. Not all the colories you take in will build muscle, some will be stored as fat. When you are in a calorie deficit, you will, first use glycogen stores, then muscle and lastly fat as energy; you must lose muslce to loose fat. The trick is to try to preserve as much muscle as possible through training and diet.

E.g., Over the last 12 months I've gained about 25lbs. (part of this was muscle rebound). I've gained about 18-20lbs of muscle and about 5-7lbs of fat. I've now been cutting for 3 weeks and will continue to for another 10-15 weeks. In order for me too lose the fat I've put on, I'm going to have to lose muscle. To lose 7lbs of fat, I'm likely going to lose 3-5lbs of muscle. The net amount of muscle I'll keep is in the 13-15lb range; this will be natural gains.

If I continue to train naturally over the next year, I'll be lucky to put on another 5-6lbs of lean mass, doing the exact same thing, get fat, then cut; the goals is to net some lean mass. I don't plan to remain naural as I'm already running below normal T levels.

If you put on 20lbs of lean mass over the next 12 month, 10lbs in 2012, 5 lbs thereafter for 3 years; in 5 years you'll be a ripped 170lb (you'll look like GSP), thing is, you'll probably gain a little fat along the way which should still produce visible abs, so many 175, 180.

Here's the thing though. 2% of guys who start down this jouney actually do it. You should be looking 5 years into the future, not what you'll look like this year, because I promise you that everthing you do will fall short of expectation.

Okay, thank you that was confusing me allot but all clear now.

I HEARD you can loose weight while gaining newb gains, I think I will get allot of newb gain because I can only lift like 30kg I am very weak because I lost allot of muscle on my 1200 cal diet, I used to be able to lift allot more because I used to work in a car repair shop and was allways working physicaly, at college studying now so didnt get any exercise so I went on that stupid diet...never do a low cal diet they suck.

Also, for the exercises juggernaut listed: 5x5 workouts
Can I use dumbels instead of barbell for squats and military press? just because I dont have much space to use the barbell properly and when I do I have to get back onto the bench to put the bar back, do the dumbels use the same muscles because I been told they use more muscles than the barbell?
Also for the chin ups, I dont have any pull up bars or anything will it be okay just to pull myself up onto my shed roof using my hands facing away from me technique, or will doing a lying down row on the bench with barbell use the same muscles?

Yes, for a while dumbbells will be fine.
Google dumbbell goblet squats. They're a suitable exercise to actually learn the squat form, but I strongly suggest you deadlift until you can get a squat rack or power rack.
In the case of the chins substitute, anything that you can do from a dead hang is fine.

Great thanks for your help so:

Follow the diet you prepared and eat clean.

5x5 on all sets except where noted:
Day 1
Back Squats - USE DUMBELLS
Bench Press
Rows
RDLs
Military Press - USE DUMBELLS
Chins

5x5 on all sets except where noted:
Day 2
Deadlift
Rows
Incline Bench Press
RDLs
Military Press - USE DUMBELS
Chins

All the others I can do with barbell, use maximum weights I can on all 5x5

Few Questions:
Following your advice all listed above I think will be ok if not please say.

My HIIT training nutrition: Right, so I do my workout, the HIIT and then I have my milkshake to restore my carbs and protein at a 2:1 ratio (40carb/20pro) or should I take the nutrition after the workout, then have a meal an hour after and then HIIT an hour after meal and then after that nutrition?

Should I add a few egg whites to my post workout nesquick milkshake(10oz skim milk 1 tbs milkshake powder)? I am geting Whey very soon.

Since I am a begginer will I loose some weight body fat too while following this diet and workout routine, because I have heard while geting newb gains you can loose some body fat.

Again just want to say thanks for spending all this time helping me reach my goals, really means allot to me that I am geting so much great help from such experts.

And 1 final question: Will this plan help me transform my body from being skinny fat to nicer leaner body with smaller or no chest fat or will I have to do this then change to a cut?

Originally Posted by suraj

Great thanks for your help so:

Follow the diet you prepared and eat clean.

5x5 on all sets except where noted:
Day 1
Back Squats - USE DUMBELLS
Bench Press
Rows
RDLs
Military Press - USE DUMBELLS
Chins

5x5 on all sets except where noted:
Day 2
Deadlift
Rows
Incline Bench Press
RDLs
Military Press - USE DUMBELS
Chins

All the others I can do with barbell, use maximum weights I can on all 5x5

Few Questions:
Following your advice all listed above I think will be ok if not please say.

My HIIT training nutrition: Right, so I do my workout, the HIIT and then I have my milkshake to restore my carbs and protein at a 2:1 ratio (40carb/20pro) or should I take the nutrition after the workout, then have a meal an hour after and then HIIT an hour after meal and then after that nutrition?

Should I add a few egg whites to my post workout nesquick milkshake(10oz skim milk 1 tbs milkshake powder)? I am geting Whey very soon.

Since I am a begginer will I loose some weight body fat too while following this diet and workout routine, because I have heard while geting newb gains you can loose some body fat.

Again just want to say thanks for spending all this time helping me reach my goals, really means allot to me that I am geting so much great help from such experts.

And 1 final question: Will this plan help me transform my body from being skinny fat to nicer leaner body with smaller or no chest fat or will I have to do this then change to a cut?

Holy shit dude, you need to stop over thinking this.

• About an hour before the workout (some fruit and some whey or milk);
• Train and THEN do hiit right after the weight training.
• Eat right after with the recommended ratio.
• Eat about an hour later.

THATS IT.

Sure knock yourself out with some egg whites.

Ahh great, thanks, I allways end up taking things too far with everything just like my weight loss diet, I started clean cutting then all a suden dropped all out from overthinking and lost all my muscle, I will follow the simple tips you have given me and not go overboard, its just that I am skinny fat and have been trying to loose this look for AGES, I just hope this will do it.

Im back Just done a bit of research and I am starting to wonder, is this a recomp diet/workout plan? Also, listened to others and they said eat 2500+ cals which I dont think I should have, they also said workout 5 days a week which I probably shouldnt have, I am now about 143 lbs I think mainly water weight with a bit of fat...can I still follow your plan or have all the ratios and calories changed?

Get a chocolate milkshake down you I'd say, after a workout. For the time being that would probably give you what you need.

As you get more into it, and learn more about what you're doing, you can then get big into fine tuning what your body needs.

Mine:
Whey Protein 50 mg
Creatine
Gaba before bed

Originally Posted by suraj

Im back Just done a bit of research and I am starting to wonder, is this a recomp diet/workout plan? Also, listened to others and they said eat 2500+ cals which I dont think I should have, they also said workout 5 days a week which I probably shouldnt have, I am now about 143 lbs I think mainly water weight with a bit of fat...can I still follow your plan or have all the ratios and calories changed?

AAAAARRRRRRGGGGGGHHHHHHH!!!!!!

Bro, juggs has given you a ton of advice and you keep going around and around with every wind of advice that you read like a sailboat without a rudder.

Pick a plan and stop looking at other plans until you've given yourself at least 60 days to measure some results. That goes for diet and training. Maybe start a training journal in the journal section to track your progress but you aren't going to go wrong following juggs advice...no need to add to or subtract from until AFTER you've gauged its effectiveness (at least 60 days dedicated to following the plan).

Originally Posted by suraj

Im back Just done a bit of research and I am starting to wonder, is this a recomp diet/workout plan? Also, listened to others and they said eat 2500+ cals which I dont think I should have, they also said workout 5 days a week which I probably shouldnt have, I am now about 143 lbs I think mainly water weight with a bit of fat...can I still follow your plan or have all the ratios and calories changed?

Originally Posted by banker23

AAAAARRRRRRGGGGGGHHHHHHH!!!!!!

Bro, juggs has given you a ton of advice and you keep going around and around with every wind of advice that you read like a sailboat without a rudder.

Pick a plan and stop looking at other plans until you've given yourself at least 60 days to measure some results. That goes for diet and training. Maybe start a training journal in the journal section to track your progress but you aren't going to go wrong following juggs advice...no need to add to or subtract from until AFTER you've gauged its effectiveness (at least 60 days dedicated to following the plan).

this

it's like you are blatantly ignoring every bit of advice you are given. If you don't want to take our advice, don't. But stop posting a new thread about it every fucking day.

if you knew half the shit you think you do, you would not be coming here begging for tips on how to get jacked

I am DEIFINATLY NOT IGNORING you, the reason I as so many questions is if you read what I typed up in the past I said:

"I was on a very low calorie diet (1200 cal) allmost caused me an eating disorder and if that wasnt enough I was jogging 9 miles 3 days a week and also doing HIIT...."

Why was this?
Because I listened to one person and didnt do my RESEARCH, if I would have been smart and spent a little more time asking a few questions about what my diet what should be like and what I should be doing I wouldnt have been at this stage right now...I am trying to plan it smartly and not be stupid and go to the gym 7 days a week and not eat right, that was my initial plan...after asking a few people to help me with a plan I have realised I only need 3 days and I know exactly what to eat and when to eat, if I didnt ask these questions and didnt do any research I would have probably had a major injury.

Originally Posted by suraj

I am DEIFINATLY NOT IGNORING you, the reason I as so many questions is if you read what I typed up in the past I said:

"I was on a very low calorie diet (1200 cal) allmost caused me an eating disorder and if that wasnt enough I was jogging 9 miles 3 days a week and also doing HIIT...."

Why was this?
Because I listened to one person and didnt do my RESEARCH, if I would have been smart and spent a little more time asking a few questions about what my diet what should be like and what I should be doing I wouldnt have been at this stage right now...I am trying to plan it smartly and not be stupid and go to the gym 7 days a week and not eat right, that was my initial plan...after asking a few people to help me with a plan I have realised I only need 3 days and I know exactly what to eat and when to eat, if I didnt ask these questions and didnt do any research I would have probably had a major injury.

All we're saying is pick a plan and stick to it for a few months before looking to modify it...part of your original problem is you were throwing too much into the mix with restrictive dieting, crazy HIIT etc. You came here for advice and got some of the best advice from some of the most knowledgable people on here. Look at juggs training journal: he knows what he's doing.

he gave you a simple first step in your training program. You will ned to revisit in about 60 days to evaluate what's working, what you may need to add, and what may need to be changed.

You don't need to research this much when it comes to training and basic nutrition. It's not like you're doing anything unnatural like AAS or PH. All the research doesn't matter anyways because you have to see how your body responds. And guess what, as you develop the way your body responds will continue to change so you have a constantly moving target.

Just start with the basic plan and you will get results; we will be glad to give more advice when you need it but 6 hours or 6 days after receiving it is not sufficient to show that you've put anything into practice.

As Yoda says:

"Do. Or do not. There is no try."

or Nike:

"just do it."

I can't say it any better than that.

Thank you, I had tried the plan and felt weak that is why I did even more research than what was needed, I realised I can lift more and still have energy when I eat more cals, I just wanted to make sure I didnt do anything wrong that would stop me from working out on the next week, I have received great advice from allot of people on this forum, I understand it might be geting annoying with me asking all these questions but I want to do this long term...I want to change my lifestyle early so it isnt hard when I finish from my newbie gains, I want it SPOT ON so when I stop geting newbie gains I wont stall and have to ask all these questions then.

I just wanted to sum it all up and say I have learnt allot, you wont hear much from me since I have had allmost all my questions answered and just wanted to say THANK YOU to you all for spending the time to help me. Hope none of you feel asthough I have ignored you because as I previously mentioned I have deinatly not ignored anybody, I have been taking notes all the way through and know exactly what to do now.

Okay, so 1 last question and I will stay away from the reply button and show you my results in a about 60 days time,
So eating sweets and simple carbs spikes your insulin which stores fat, now milk...I have done some research and cant find a answer, milk has lactose, full fat has less than skim, my question is will having milk with my oats cause much insulin spike since I am taking carbs with lactose will it make much difference?

The reason I ask this is because I love my oats and eat ALLOT, I am wondering should I start cuting this down a bit in the future and also I eat these in the night, about an hour before I go to sleep and have cotage cheese about 1/2 hour before I sleep, is this okay?

THAT IS MY LAST QUESTION SO PLEASE DONT GET ANNOYED, I PROMISE I WILL NOT ASK ANY MORE QUESTIONS ON HERE UNLESS I AM NOT SEEING RESULTS.

Originally Posted by suraj

Okay, so 1 last question and I will stay away from the reply button and show you my results in a about 60 days time,
So eating sweets and simple carbs spikes your insulin which stores fat, now milk...I have done some research and cant find a answer, milk has lactose, full fat has less than skim, my question is will having milk with my oats cause much insulin spike since I am taking carbs with lactose will it make much difference?

The reason I ask this is because I love my oats and eat ALLOT, I am wondering should I start cuting this down a bit in the future and also I eat these in the night, about an hour before I go to sleep and have cotage cheese about 1/2 hour before I sleep, is this okay?

THAT IS MY LAST QUESTION SO PLEASE DONT GET ANNOYED, I PROMISE I WILL NOT ASK ANY MORE QUESTIONS ON HERE UNLESS I AM NOT SEEING RESULTS.

Regarding Milk/Oats: Any food or combination of foods with over 40 to 50 grms of carbs total consumed at one sitting will spike insulin.

Cottage cheese 1/2 hour before bed is OK.

Don't worry about annoying people. Without new people asking questions this place would be boring. If they don't like what you ask then they should not reply.

Thank you for all the help, really helping me because I didnt have a clue about anything before I started this forum and appreciate you helping me, powermaster, I would like to thank you very much too because I have realised you have helped me with so much, allmost every question I have asked you have answered too, thanks
So will my insulin never spike with complex carbs or is that just a myth?

Originally Posted by suraj

So will my insulin never spike with complex carbs or is that just a myth?

I'm not 100% certain but tend to think that is true since insulin spikes are caused by elevated blood glucose levels (fast digesting carbs & sugars).

You are welcome.

Apparently milk slows down your digestion and wont spike your insulin and the fats in full fat milk will slow down digestion, but I dont see any bodybuilders having milk with there oats in the morning or ever...is there some reason why allmost all bodybuilders take water with there oats instead of milk?

just drink the fucking milk, your goal is to gain weight. You are making this unnecessarily complicated for yourself.

You are not a bodybuilder, you are a skinnyfat average human being who wants to gain muscle. Don't worry about how they prepare themselves for a show, their goals are not the same as yours.

chocolate whey and a frozen banana f---in great !!!! !

Eat what ever you thing is better for you. 18 year aged men need every thing for his body and you are ignoring many thing. Eat balance diet..

Try and get 1 gram of protein per body pound coming from Macro Nutrients (whole foods) . Don't worry about carbs so much right now. If you drink micro nutrients (fillers) then add a cup of oats to your shakes. Eat plenty of hormonal type meats- such as read meat and get plenty of fluids. You can also take a casein protein such as cottage cheese or a casein filler before bed to keep you from going catabolic ( where the body feeds off muscle for food IMO!


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