Advice required [Forum Archive]

Pages: 1

Advice required

(CLICK HERE here to view the original thread with full colors/images)

Posted by: Jav

G'day guy's/gals, I am Jav (my Nickname) from the land Down Under - OZ. First time poster, long time viewer. I have to say, you guy's are the shit. There's been some great discussion here. You guy's have been my motivation to transform myself. So thanks to all...

I am 38yrs old, 6'0 Tall, and weigh approximately 220. Now before you guy's say, hey, that's cool! I carry a bit Fat.

I am naturally a bigger guy, am pretty big in the chest and shoulder dept and don't seem to have trouble putting on size quickly. Unfortunately have a bit of the old spare tyre thing happening. But these things take time...

I have been working out religiously for the last 8 weeks, watching my diet, doing cardio and the like, but the results are coming slow. Yet there has been a definite change. I don't measure and weigh myself every day, my clothes do most of the talking for me. Which is excellent.

I'd like some advice regarding what I should be looking at with respect to my workout and diet regimen. Please bare in mind that I have never done gym before now. I am getting addicted to the gym and am now looking for serious gains, all over. Here is what I have been doing so far:

Monday

Chest/Bi's

Tues

Cardio for 30mins

Wed

Back/Tri's

Thursday

Cardio

Fri

Legs/Shoulders

Sat

Off

Sun

Off.

So far I have lost about 8.8 lb. Which I am pretty happy with, although I feel should be more. Although I do understand that I am building muscle too.

Here's what I been doing with my diet:

I have been going to the gym very early in the morning, on an empty stomach. Right after gym I have been using a Musashi P40 supplement.

About 2 hours later I eat a small meal, usually consists of a small can of tuna and some fruit, or nuts.

Lunch, more tuna and green vegs, maybe a little rice.

Afternoon, another P40

Dinner, chicken breast, heaps of veg.

Late snack, either shake again, or fruit.

OK, now this is where I need assistance PLEASE:

When at the gym, although I feel a definite pump, and usually leave feeling hard, I don't feel totally exhausted. Should I be? Should I find it difficult to lift a pencil? I feel as if I haven't given 110%. Having said that, when I work out, I generally work to failure on all sets. I would spend no more than 50 minutes working out.

How much time should I rest between sets? I feel that this is a sore point with some. Currently I spend about 2 mins between sets, however, usually spend that time doing crunches, Swiss ball sit-ups, etc.

Lastly, looking for some great exercise routines keeping mindful I really don't want to change the current body part routine if I can get away with it. Although I will be best guided by your expert opinion/s.

I am looking to gain (Massive) in all areas, but really want to smash my bi's/Tri's/Back(Traps especially - I love that look) and chest. I have bigish legs already 18 inch calves and 26 inch quads, mainly due to cycling for years, I guess. I currently leg press 330lb without too much drama.

Also looking for a good diet that will assist with putting on size but also mindful of my weight condition. Or is this impossible? I want to bulk, but to lose fat too. Does that make sense?

Sorry for the size of this post, but alas, I have a million questions and need some sound advice. I am in your hands guys.

Many thanks in advance

Stay Safe.

Jav

Posted by: P-funk

Your training program looks pretty solid for what your goals are and for just starting out in the world of training. Although we don't know the number of sets or reps per set you are performing for each body part. For the cradio I would make it HIIT and do sprints instead of traditional cardio for the whole 30min. (maybe split between 15min of sprints and 15min of moderate intensity cardio).

Quote:

I have been going to the gym very early in the morning, on an empty stomach. Right after gym I have been using a Musashi P40 supplement.

I like doing my cardio on an empty stomach in the Am as I find it to work BEST FOR ME in fat loss. However I would not recomend training with weights on an empty stomach. Defenitly try and get some food in before that. I have never heard of that supplement. Is it protein?

Quote:

About 2 hours later I eat a small meal, usually consists of a small can of tuna and some fruit, or nuts.

try, eating sooner after your post workout shake. I like 45-60min afterwards. Try and get some carbs (I like brown rice, oats or sweetpotato), fats (fish or flaxseed oil are both great, as is olive oil) and ofcourse protein in that meal to make it balanced.

Quote:

Lunch, more tuna and green vegs, maybe a little rice

.

Again, need more balance!!! Protein, fat and carbs. Don't be scared of healthy fats. All of your meals need balance as they seem to be lacking fats and carbs.

Quote:

When at the gym, although I feel a definite pump, and usually leave feeling hard, I don't feel totally exhausted. Should I be? Should I find it difficult to lift a pencil? I feel as if I haven't given 110%. Having said that, when I work out, I generally work to failure on all sets. I would spend no more than 50 minutes working out.

Working to failure on all sets can be taxing on the CNS and is a great way to overtrain. I say if you are going to go to failure then do it at your last set and not for every exercise. Also, cycle your training so that you go through weeks that you are not working near failure to allow your body a chance to recover a bit and prevent adapting to the same sort of training stimulus. And no, you hsould not be so sore that you can't lift a pencil.

Quote:

How much time should I rest between sets? I feel that this is a sore point with some. Currently I spend about 2 mins between sets, however, usually spend that time doing crunches, Swiss ball sit-ups, etc.

rest interval is completly dependent on the intensity of the set. if you are using a high intensity (80% or greater of your 1RM) then I would say defenitly rest longer, even up to 5min. IF you are using less intenstiy (75% or less of your 1RM) you can use a lower rest interval. I would say if your goal is fat loss 60sec is a good rest interval. 90sec isn't bad either and 30sec is brutal but great if you can handle it (again you would want to cycle your trianing so that you aren't using the same rest interval or intesity every time). A rest is just that....rest. Don't do cruches on a swiss ball unless you are purposly doing a super set but you wouldn't want to do that all the time. Just rest and get ready for the next set. If you have enough energy to do cruches in between sets and then still hit your need number of reps for the next set then you should probably be uping the weight because you aren;t working to your highest capacity.

Quote:

Also looking for a good diet that will assist with putting on size but also mindful of my weight condition. Or is this impossible? I want to bulk, but to lose fat too. Does that make sense?

Yes it makes perfect sense. This is what everyone wants. It is very difficult but if you are a newbie to training and diet it is possible and this should the time that you take advantage of the changes your body is capable of. Like i said, it looks like you need more balance to your meals and probably more protein.

Quote:

So far I have lost about 8.8 lb. Which I am pretty happy with, although I feel should be more. Although I do understand that I am building muscle too

this is a wonderful thing if you have been only doing this for 8 weeks!! I say a .5-1lb per week loss is good and 1.5-2lb per week is more agressive. The faster it comes off the more chance of losing muscle you have. Don't wrroy about the scale at all. Be patient, slow and staedy wins the race when it comes to fat loss.

-patrick

Posted by: Phred

Jav wrote: I have been going to the gym very early in the morning, on an empty stomach. Right after gym I have been using a Musashi P40 supplement.

I suggest you eat your first meal before heading to the gym. I am assuming you have no meals between your last meal from the nite before and the one just post workout.

Posted by: Jav

So what do you guys reccomend I should eat pre workout. Considering I get to the gym at 0645 and wake at 0600. I definately like my sleep. Is there something I can eat before that won't bloat me? Or should I consider a Protein shake before workout. Again, I will be best advised by the experts.

Oh, the P40 is protein, and I quote from the Musashi website "P40 Protein is the ultimate meal replacement for an active lifestyle. It is a unique blend of Whey Protein Isolate, Whey Protein Concentrate and Milk Protein Solids delivered in instantised form for maximum absorption and taste. Also included in this powder are essential fatty acids, vitamins, minerals and free form amino acids. P40 is not just a protein for those looking for muscle gain". However I have just made a switch to Glycerlean protein powder, as the Musashi had more carbs than what I thought I needed, considering I still want to strip the weight but build muscle.

All the best guys, thanks for the great advice.

Jav

Posted by: Rissole

Jav, P40 is good protien. A little expensive but good.
Pre workout shakes are a easy and good idea, include a fat source with that shake (natural peanut butter or flaxseed oil) and down it as soon as u get up, and then add carbs post w/o to another shake (rolled oats are good)

Where in Oz are you from??

Posted by: Jav

I am in Sydney. Richmond to be precise.

So mix the shake with PB or Flax added to the shake? Same with rolled oats to the shake? Sounds as nice as a tuna milkshake...

This is all new to me, so appologies if I sound a little green.

Jav

Posted by: Rissole

Quote:

Originally Posted by Jav

I am in Sydney. Richmond to be precise.

So mix the shake with PB or Flax added to the shake? Same with rolled oats to the shake? Sounds as nice as a tuna milkshake...

This is all new to me, so appologies if I sound a little green.

Jav

Eat the pb off the spoon, add the flax to the shake it don't taste too bad at all.
Yeah i put my oats in my shake, prep b4 training and when your done drink the shake and chew through your shakes flavoured oats

Posted by: MissOz

hey Jav ... welcome ...I'm a friend of riss and am an ozzie chick ,keep up the great work .xx

Posted by: Jav

Thanks for dropping by Simone. I really appreciate the encouragement. Nice to see that people are looking out for each other on this buletin board. Excellent stuff. Where are you located? I am in Sydney.

All the warmest

Jav

Posted by: Rissole

I forgot to tel you Jav,
Me and Sim are from the Central coast, she is near Gosford and i am near Toukley.
Did you get to the ANB championships at Castle hill the other Sunday

Posted by: Jav

Hey Rissole, tried the oatmeal in the protein this morning, pretty foul at 5:45 A.M, however, I managed... Although, I felt fairly bloated in the first half of my W/O, but seemed to get a boost thereafter. I almost used the bucket, especially after bent over rows... LOL. Thanks for the advice, I really appreciate it. Anything else you wanna impart?

All the best...

Posted by: Jav

No, unfortuantely I missed them. Where you guy's there? Better luck next time. There's something comming up in North Sydney in July, isn't there?

I used to live in Raymond Terrace...

Posted by: Rissole

Quote:

Originally Posted by Jav

Hey Rissole, tried the oatmeal in the protein this morning, pretty foul at 5:45 A.M, however, I managed... Although, I felt fairly bloated in the first half of my W/O, but seemed to get a boost thereafter. I almost used the bucket, especially after bent over rows... LOL. Thanks for the advice, I really appreciate it. Anything else you wanna impart?

All the best...

No no no, fat and protien b4 workout, oats and protien after

Not sure about July i think there might be in a different association, Sim and her hubby judged the ANB and i went to the night show.

Add some fats to your lunch too

Keep it clean Jav and you'll do well

Posted by: Jav

Thanks to all who have offered advice, on my training and diet. Although I have to say that after reading I am getting more confused bout how I should train and how the hell I can consume all this food. Considering that I want to lose my gut, but grow like a Trojan... Oh god. Looks like I will sit down one night and plead to the subject matter experts. I reckon I am going to need some advice on my routine... Thanks again for the support. It's very comforting to know that expert advice is only a keyboard away. Thanks guys. You're all Champions.

Posted by: Jav

Quote:

Originally Posted by Rissole

No no no, fat and protien b4 workout, oats and protien after

Not sure about July i think there might be in a different association, Sim and her hubby judged the ANB and i went to the night show.

Add some fats to your lunch too

Keep it clean Jav and you'll do well

Ohhh, that explains the bloat and spew feeling I had... I am a little embarrased now

. What do you reccomend that I eat 45 minutes B4 w/o? Considering that I have to attend the gym at 6:45 A.M. I usually wake up at 6:00 A.M.

Thanks again

Posted by: CowPimp

I would consider posting this in the diet & nutrition forum. They can help tell you what to eat not just post and pre workout, but the rest of the day to help you reach your goals.

Content Relevant URLs by vBSEO 3.1.0

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36