Newb questions on recomposition

jackedburton · 05-21-2009, 04:05 PM

Hey what's up everyone...

To be honest, I signed up just to get some free advice, hope you don't mind, but I've been lost at this for years.

I'm 29, 6'3" at 195lbs, probably 25% body fat? I don't know for sure, that's a pretty good guess I would say. I appear skinny, I feel. I've got a bulky chest, how I don't know, but my pecs are big. They always have been. Probably bigger than I'd like, but they are probably my only big muscle group right now.

Last year I was at 178lbs, maybe 15% body fat, still skinny, but pretty ripped. I got hit by a car and my foot was broken, and I stopped going to the gym altogether, layed around... and well, now I'm a little chubby.

I guess my main goal would be bigger arms and legs, to fit my body! Any advice on routines or supplements would be good. I'd prefer a lean look rather than bulky. I'll list what I currently do/take here (I just got the motivation to start again a few weeks ago):

1.) Run at an interval, 1 minute sprint, 2 minute rest, for 45 minutes 2-3 times a week.
2.) Run at an interval for 15 minutes on weight days (after lifting, maybe I shouldn't?)
3.) 3x a week I do the same old school routine, all not quite to failure:

Bench press 8-12 reps, 1 set
Behind Neck Press 8-12 reps, 1 set
Squats 8-12 reps, 1 set
Bent Over dumbbell Rows 8-12 reps, 1 set

4.) The supplemnts I take are:
1x daily complete, generic multivitamin
1x daily Flaxseed Oil 1000mg, with omegas 3,6,9
1x daily propecia for my hair (not sure if this affects test levels)
2x daily whey protein shake, Hydrowhey, 24g per serving
2x daily in protein shake, ribose supplement (had severe energy problems after foot was broken)

5.) Diet:
Breakfast: Protein shake, hardboiled egg, veggie bacon (10g protein), plain oatmeal with honey.
Snack: cottage cheese cup with triscuits
Lunch: 1/2 can tuna on 1 slice wheat bread with fake mayo (Smart Choice or something), baked Doritos
Snack: 1/2 can tuna on 1 slice wheat bread with fake mayo.
Snack/pre-workout: cheese stick or apple, protein shake.
Dinner: 1 Chicken breast, mixed veggies, whole grain rice.

Any tips would be appreciated, also, if you think taking Activate Xtreme would help me get ripped quicker, summer is upon us, and I'd by more than willing to try a few things. I really would like bigger arms, I've never had big arms.

I've tried personal trainers twice, the first worked me on leg presses until I hurt my back and was injured for a good 6 months when I was 24, the second was a friend, and while I trust him, he benches 450lbs and had me doing advanced things that I felt were probably too much for my calorie/protein intake.

I've been completely lost at getting myself to look they way I want to my whole life. It seems really hard to add muscle to my lanky frame. Any advice is greatly appreciated. At least I am back to working out and have somehow gotten the motivation to not let myself go. Before my foot injury I didn't have a six pack, but was damn close. I'm not so concerned with that now, I'd really like bigger arms and shoulders.

I went to FitDay and filled out what my current diet is. I am 194lbs, 6'3" tall and approximately 20-25% body fat.

I've attached a screen shot of my daily food intake. This is Monday-Friday. Weekends are hard to keep track of, but I try to stick to it. Plus some beer.

Do you notice any glaring errors, like too much fat or carbs? Too much protein from shakes/whey? Does that matter?

Any input is appreciated. I am sure I need to be lifting more than I described after reading your noobie guide, my only problem is finding a viable way to do squats without a station. I only have dumbbells and a machine and a gym is too far for me travel as it stands. Any suggestions?

I also am planning on cutting back on cardio to mostly fast walking unless I feel like running. I have that foot injury and if what your blog says is true, there is no need to run (though I do enjoy that runner's high).

I JUST added about 800 calories to my diet yesterday after going through the metabolism calculator. I was on approximately 2000 calories a day. I've never eaten that much, I don't get hungry often, and eat small snacks throughout the day. I had to add the olive oil in because I just don't get that hungry. So I'm guessing, if anything, with the added 1000 calories I'll gain some muscle mass rather than shrinking back down to my previous 178 and stay up around 195, which is fine by me. I can't even believe that I've needed 3200 calories a day (Mifflin) to be this size. No wonder I've always been skinny and have a hard time gaining muscle mass.

I'll definitely pick up some fish oil if it's that much better than flax. I had no clue. I'm guessing that with my caloric/protein intake at the right levels, even moderate weight lifting is going to see gains unlike before. I've always tried to "eat healthy" but I suppose maybe too much so.

http://www.ironmagazineforums.com/at...-hi-fitday.jpg

Calories: 2800
Fat: 120g
Protein: 240g
Carb: 180g

jmorrison · 05-21-2009, 09:56 PM

You have definately done your homework, and if you listen to folks like Juggernaut/Built (and others) they will whip you into shape quickly.

I can't offer any help, as I am still learning, but I would say that the fact that you obviously have read the forums and took the time to do fitday shows that you are committed!

**Built** · 05-21-2009, 10:33 PM

Please read the link in my sig on getting started.

I will parse through your post while you parse through mine.

Fish oil = yes, I take 10g daily.
Flax oil = no. Don't bother, it won't convert to a usable form.
More healthy fat, less junk food. Monos > saturated > polyunsaturated is probably a healthier option.

m11 · 05-22-2009, 12:01 AM

Built, he's just reposting this from the New Members section. This is how far we got.

http://www.ironmagazineforums.com/ne...9-n00b-hi.html (n00b. hi.)

jackedburton · 05-22-2009, 12:56 PM

Quote:

Originally Posted by Built

Please read the link in my sig on getting started.

I will parse through your post while you parse through mine.

Fish oil = yes, I take 10g daily.
Flax oil = no. Don't bother, it won't convert to a usable form.
More healthy fat, less junk food. Monos > saturated > polyunsaturated is probably a healthier option.

I've read it and been following it. I would say my goal is to add another 15-20lbs of muscle.

I am a little worried that my routine is lacking, though it does consist of all compound exercises. I read that it is a good beginner routine, so that's why I'm on it. Do you think I need to add more to it? I'm also concerned with calories, I've just added 1000 calories a day to my diet and want to make sure I'm doing it right before adding even more. Is four servings of EVOO a day all right? Is it too fatty/high in cholesterol? I' not a nutritionist, I have no clue what effect that's having on me thus far.

Do you think I am doing too much cardio? I do 20 minutes on weight day, and 45 other days... I've cut it down to a 4mph walk only, and running only when I feel the urge to get some stress out.

Kevsworld · 05-22-2009, 02:23 PM

Propecia/finasteride will actually increase your T levels just slightly. In other words, it won't hurt you.

**Built** · 05-22-2009, 10:26 PM

There is no cholesterol in non-animal fats (and the cholesterol in animal fats is hardly a threat).

An extra 1000 calories a day might be too much at first, maybe try half that.

For your workouts, hmmm... maybe have a peek at this:

http://www.ironmagazineforums.com/tr...ml#post1887929 (Desperately need routine...)

jackedburton · 05-27-2009, 09:12 AM

Ok, so the changes I've made so far...

Calories were up to 2800, but I cut some EVOO so they are down to about 2,500 a day. Trying to also eat one cup of raw carrots a day in addition to my dinner veggies.

I also got the fish oil, omega 3 only. There are lots of options, there were some bottle for $50 a pop from salmon only. I opted for the cheaper, fish body pills. Is there a big difference? Also, the recommended dose on the bottle is MUCH lower than I've heard around here. I trust you guys, just curious as to why that is.

Creatine monohydrate... well, I screwed this up and bought a more expensive, "Six Star" brand bottle for $20 with only 20 servings. I won't make that mistake again. It has lots of extra stuff in there that I probably don't need. Oh well, live and learn. Each serving has 6g of creatine monohydrate "complex" (i includes L-Arginine and some other stuff). I take that after my workout on weight days... should I take it every day? Also, members on this site have said to disregard the "loading" directions and just take the 5g per day. I have read mixed information on the net.

**Built** · 05-28-2009, 12:26 AM

I go by the level the AHA says is safe without a doctor's supervision - 3g combined EPA/DHA, which is 10g of the usual brands of fish body oil.

I get wild salmon oil.

You can load or not - but WOW that's some super expensive creatine!

nkira · 05-28-2009, 01:05 AM

Does creatine REALLY needs cycling?.....irrespective of form of creatine

Quote:

Originally Posted by Built

I go by the level the AHA says is safe without a doctor's supervision - 3g combined EPA/DHA, which is 10g of the usual brands of fish body oil.

I get wild salmon oil.

You can load or not - but WOW that's some super expensive creatine!

**Built** · 05-28-2009, 02:47 AM

I don't see why, although some say yes.

jackedburton · 05-28-2009, 09:09 AM

Quote:

Originally Posted by nkira

Does creatine REALLY needs cycling?.....irrespective of form of creatine

My guess is no, but they want you to so that you use 10 servings the first week instead of 5. I've read that it doesn't really matter, but loading will make your body absorb it better or more over the next four weeks of use. It's probably bull.

Thanks for the clarification on the fish oil.

My main concern now that I have my sups is my routine. I'm going to stick with this another week to at least get me used to lifting again. I was a wad of cookie dough a month ago, couldn't move my arms after light weights. I'm much better already. I just need something relatively easy that can be done with dumbbells and a weight machine with a leg press.

jackedburton · 05-28-2009, 01:31 PM

Edit: I just wanted to say how awesome creatine is. I feel incredible while taking it. I recover faster and feel like superman. I suppose this could be placebo, but I felt this was before when taking some NOS product, and I just checked the ingredients, low and behold, creatine 4g.

jackedburton · 06-02-2009, 08:27 AM

Just an update, I've gained about four pounds so far... so the additional calories are definitely working. That's probably coupled with any muscle gains I am experiencing as well.

I have one concern, my workout isn't very long, but I do go to failure on most of the movements. However, I don't really want my chest any bigger. I've always had a big chest, and it's muscular. I really need my arms to catch up. Is there anything someone could recommend that is a compound movement that will work my arms and shoulders moreso than my chest? I feel like I could substitute that for my bench presses. I don't want bitch tits, even muscular ones.

Yanick · 06-02-2009, 10:49 AM

Overhead Presses + variations, High Incline Bench Press + variations

jackedburton · 06-23-2009, 03:58 PM

I'll say this... Creatine is beastly when it comes to gains. I started absolutely weak and ahve added 15-20lbs on every exercise.

My question is this...

I desperately want bigger legs/glutes/calf muscles. Is there any way to properly train these with dumb bells, or do I need a gym? If so, there is one near my job.

Can anyone recommend exercises for gaining muscle mass in these areas with or without barbells and how often/how many sets I should be doing?

Thanks.

jmorrison · 06-23-2009, 07:13 PM

I have good luck with Goblet squats with dumbells. Also you can do RDL's with dumbells if you have a couple fairly heavy ones.

05-21-2009, 04:05 PM	#1
jackedburton Registered User Join Date: May 2009 Location: orlando Posts: 13	Newb questions on recomposition Hey what's up everyone... To be honest, I signed up just to get some free advice, hope you don't mind, but I've been lost at this for years. I'm 29, 6'3" at 195lbs, probably 25% body fat? I don't know for sure, that's a pretty good guess I would say. I appear skinny, I feel. I've got a bulky chest, how I don't know, but my pecs are big. They always have been. Probably bigger than I'd like, but they are probably my only big muscle group right now. Last year I was at 178lbs, maybe 15% body fat, still skinny, but pretty ripped. I got hit by a car and my foot was broken, and I stopped going to the gym altogether, layed around... and well, now I'm a little chubby. I guess my main goal would be bigger arms and legs, to fit my body! Any advice on routines or supplements would be good. I'd prefer a lean look rather than bulky. I'll list what I currently do/take here (I just got the motivation to start again a few weeks ago): 1.) Run at an interval, 1 minute sprint, 2 minute rest, for 45 minutes 2-3 times a week. 2.) Run at an interval for 15 minutes on weight days (after lifting, maybe I shouldn't?) 3.) 3x a week I do the same old school routine, all not quite to failure: Bench press 8-12 reps, 1 set Behind Neck Press 8-12 reps, 1 set Squats 8-12 reps, 1 set Bent Over dumbbell Rows 8-12 reps, 1 set 4.) The supplemnts I take are: 1x daily complete, generic multivitamin 1x daily Flaxseed Oil 1000mg, with omegas 3,6,9 1x daily propecia for my hair (not sure if this affects test levels) 2x daily whey protein shake, Hydrowhey, 24g per serving 2x daily in protein shake, ribose supplement (had severe energy problems after foot was broken) 5.) Diet: Breakfast: Protein shake, hardboiled egg, veggie bacon (10g protein), plain oatmeal with honey. Snack: cottage cheese cup with triscuits Lunch: 1/2 can tuna on 1 slice wheat bread with fake mayo (Smart Choice or something), baked Doritos Snack: 1/2 can tuna on 1 slice wheat bread with fake mayo. Snack/pre-workout: cheese stick or apple, protein shake. Dinner: 1 Chicken breast, mixed veggies, whole grain rice. Any tips would be appreciated, also, if you think taking Activate Xtreme would help me get ripped quicker, summer is upon us, and I'd by more than willing to try a few things. I really would like bigger arms, I've never had big arms. I've tried personal trainers twice, the first worked me on leg presses until I hurt my back and was injured for a good 6 months when I was 24, the second was a friend, and while I trust him, he benches 450lbs and had me doing advanced things that I felt were probably too much for my calorie/protein intake. I've been completely lost at getting myself to look they way I want to my whole life. It seems really hard to add muscle to my lanky frame. Any advice is greatly appreciated. At least I am back to working out and have somehow gotten the motivation to not let myself go. Before my foot injury I didn't have a six pack, but was damn close. I'm not so concerned with that now, I'd really like bigger arms and shoulders. I went to FitDay and filled out what my current diet is. I am 194lbs, 6'3" tall and approximately 20-25% body fat. I've attached a screen shot of my daily food intake. This is Monday-Friday. Weekends are hard to keep track of, but I try to stick to it. Plus some beer. Do you notice any glaring errors, like too much fat or carbs? Too much protein from shakes/whey? Does that matter? Any input is appreciated. I am sure I need to be lifting more than I described after reading your noobie guide, my only problem is finding a viable way to do squats without a station. I only have dumbbells and a machine and a gym is too far for me travel as it stands. Any suggestions? I also am planning on cutting back on cardio to mostly fast walking unless I feel like running. I have that foot injury and if what your blog says is true, there is no need to run (though I do enjoy that runner's high). I JUST added about 800 calories to my diet yesterday after going through the metabolism calculator. I was on approximately 2000 calories a day. I've never eaten that much, I don't get hungry often, and eat small snacks throughout the day. I had to add the olive oil in because I just don't get that hungry. So I'm guessing, if anything, with the added 1000 calories I'll gain some muscle mass rather than shrinking back down to my previous 178 and stay up around 195, which is fine by me. I can't even believe that I've needed 3200 calories a day (Mifflin) to be this size. No wonder I've always been skinny and have a hard time gaining muscle mass. I'll definitely pick up some fish oil if it's that much better than flax. I had no clue. I'm guessing that with my caloric/protein intake at the right levels, even moderate weight lifting is going to see gains unlike before. I've always tried to "eat healthy" but I suppose maybe too much so. http://www.ironmagazineforums.com/at...-hi-fitday.jpg Calories: 2800 Fat: 120g Protein: 240g Carb: 180g Last edited by Built : 05-21-2009 at 10:30 PM. Reason: Typo in subject, got rid of ginormous image

05-21-2009, 10:33 PM	#3
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,064	Please read the link in my sig on getting started. I will parse through your post while you parse through mine. Fish oil = yes, I take 10g daily. Flax oil = no. Don't bother, it won't convert to a usable form. More healthy fat, less junk food. Monos > saturated > polyunsaturated is probably a healthier option. Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

05-22-2009, 02:23 PM	#6
Kevsworld Registered User Join Date: Apr 2009 Location: Manila, Philippines Posts: 93	Propecia/finasteride will actually increase your T levels just slightly. In other words, it won't hurt you. Kevin StrongandFit.net

05-22-2009, 10:26 PM	#7
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,064	There is no cholesterol in non-animal fats (and the cholesterol in animal fats is hardly a threat). An extra 1000 calories a day might be too much at first, maybe try half that. For your workouts, hmmm... maybe have a peek at this: http://www.ironmagazineforums.com/tr...ml#post1887929 (Desperately need routine...) Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

05-27-2009, 09:12 AM	#8
jackedburton Registered User Join Date: May 2009 Location: orlando Posts: 13	Ok, so the changes I've made so far... Calories were up to 2800, but I cut some EVOO so they are down to about 2,500 a day. Trying to also eat one cup of raw carrots a day in addition to my dinner veggies. I also got the fish oil, omega 3 only. There are lots of options, there were some bottle for $50 a pop from salmon only. I opted for the cheaper, fish body pills. Is there a big difference? Also, the recommended dose on the bottle is MUCH lower than I've heard around here. I trust you guys, just curious as to why that is. Creatine monohydrate... well, I screwed this up and bought a more expensive, "Six Star" brand bottle for $20 with only 20 servings. I won't make that mistake again. It has lots of extra stuff in there that I probably don't need. Oh well, live and learn. Each serving has 6g of creatine monohydrate "complex" (i includes L-Arginine and some other stuff). I take that after my workout on weight days... should I take it every day? Also, members on this site have said to disregard the "loading" directions and just take the 5g per day. I have read mixed information on the net. Last edited by jackedburton : 05-27-2009 at 09:23 AM. Reason: Added content

05-21-2009, 09:56 PM	#2
jmorrison Registered User Join Date: Mar 2009 Location: Alabama Posts: 306	You have definately done your homework, and if you listen to folks like Juggernaut/Built (and others) they will whip you into shape quickly. I can't offer any help, as I am still learning, but I would say that the fact that you obviously have read the forums and took the time to do fitday shows that you are committed!

05-22-2009, 12:01 AM	#4
m11 www.liftstrong.com Elite Member Join Date: Jun 2008 Location: FL Posts: 847	Built, he's just reposting this from the New Members section. This is how far we got. http://www.ironmagazineforums.com/ne...9-n00b-hi.html (n00b. hi.)

05-28-2009, 12:26 AM	#9
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,064	I go by the level the AHA says is safe without a doctor's supervision - 3g combined EPA/DHA, which is 10g of the usual brands of fish body oil. I get wild salmon oil. You can load or not - but WOW that's some super expensive creatine! Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

05-28-2009, 02:47 AM	#11
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,064	I don't see why, although some say yes. Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

05-28-2009, 01:31 PM	#13
jackedburton Registered User Join Date: May 2009 Location: orlando Posts: 13	Edit: I just wanted to say how awesome creatine is. I feel incredible while taking it. I recover faster and feel like superman. I suppose this could be placebo, but I felt this was before when taking some NOS product, and I just checked the ingredients, low and behold, creatine 4g.

06-02-2009, 08:27 AM	#14
jackedburton Registered User Join Date: May 2009 Location: orlando Posts: 13	Just an update, I've gained about four pounds so far... so the additional calories are definitely working. That's probably coupled with any muscle gains I am experiencing as well. I have one concern, my workout isn't very long, but I do go to failure on most of the movements. However, I don't really want my chest any bigger. I've always had a big chest, and it's muscular. I really need my arms to catch up. Is there anything someone could recommend that is a compound movement that will work my arms and shoulders moreso than my chest? I feel like I could substitute that for my bench presses. I don't want bitch tits, even muscular ones.

06-02-2009, 10:49 AM	#15
Yanick Amor Fati Join Date: Jul 2002 Posts: 4,231	Overhead Presses + variations, High Incline Bench Press + variations "The greatest obstacle to knowledge is not ignorance but the illusion of knowledge." -Barry Marshall, Nobel Laureate

06-23-2009, 03:58 PM	#16
jackedburton Registered User Join Date: May 2009 Location: orlando Posts: 13	I'll say this... Creatine is beastly when it comes to gains. I started absolutely weak and ahve added 15-20lbs on every exercise. My question is this... I desperately want bigger legs/glutes/calf muscles. Is there any way to properly train these with dumb bells, or do I need a gym? If so, there is one near my job. Can anyone recommend exercises for gaining muscle mass in these areas with or without barbells and how often/how many sets I should be doing? Thanks.

06-23-2009, 07:13 PM	#17
jmorrison Registered User Join Date: Mar 2009 Location: Alabama Posts: 306	I have good luck with Goblet squats with dumbells. Also you can do RDL's with dumbells if you have a couple fairly heavy ones.

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