Thread: Fit Freak... Question that everyone might want to know

Easy bud...he's asking a question and getting answers....I see nothing wrong with it...plus others can read it. AND...I didn't have ajournal when this thread was started.

The thread has evolved into much more than anything about me...it's here to help everyone and anyone. Leave the egos aside and help people...just my 2 cents.

I'm sure I'll be flamed...go ahead...

Thx Jbo... I'm just trying to help the guy.

As for the pre workout...carbs are fine BUT I would also have carbs PWO as well.

Reason I asked about if you were drinking whey shakes...not cause you need to...just because I thought that may have been the source of your "GAS" issues.

AHA....I just noticed...you said "sometimes this is accompanies by 300-400ml of milk"...you may be lactose intolerant or a little sensitive to lactose...the natural sugar found in milk.

I have been keeping a track of what I eat and here is a typical day.

cals carb fat pro
Breakfast -
1cup - 1% partly skimmed milk 108 12 2.7 8.5
1pear 51 13 0 1
1Apple 81 21 0 0
3Tbsp oats 84 10 0 3
TOTAL 324 56 2.7 12.5

Lunch -
1cup rice 131 28 0 3
100g chicken 210 0 10 28
1cup veg 12 2 4 1
TOTAL 353 30 14 32

Snack -
1banana 105 27 0 1
PC fruit n nut chewy bar -26g (1bar) 134 20 2.5 1.1
TOTAL 239 47 2.5 2.1

Dinner -
3/4cup dry pasta (85g) 307 63 1.4 11
3 tbsp (90ml) pasta sauce 30.75 5.25 0.63 0.86
1cup lettuce 8 2 0 0
1can tuna 146 0 1.8 32
2tbsp light Caesars dressing 60 6.4 3.6 0.4
TOTAL 551.75 76.65 7.43 44.26

Night -
250ml egg whites (Naturegg) 125 0 0 25
TOTAL 125 0 0 25

GRAND TOTAL 1592.75 209.65 26.63 115.86
Total in Calories consumed 1541.71 838.6 239.67 463.44
Percent Makeup 100.00% 54.39% 15.55% 30.06%


160 Present weight
128 Total protein required (0.8/lb)
1920 Total calories required (12x) for cutting
-378.29 Difference in calories consumed and calories required

What is not recorded is a cup of tea and coffee daily. And yes, I do allow myself some treats on the weekend, but I don’t pig-out on fatty stuff. Just enough to satisfy cravings. Basically I am not a big eater and at present my height (6') to weight(160lb) ratio seems good, but I wouldn’t mind some bulk in the right places.

I know you did mention that you were not a fan of creatine. I had decided to do it. I do 5g of creatine every day. On days after exercise, I take it immediately after exercising along with 3tbsp dextrose dissolved in 200ml hot water and 200ml apple juice. On non-exercise day’s 5g creatine dissolved in 150ml hot water only. This is my other suspicion for my problem. This is followed by the tuna salad about 30-40min later. I did try exercising without creatine for a few years (on and off) and didn’t get very far. And hence decided to go for it to get some flesh on my otherwise skinny frame.

Thanks again for your input.

Here are some suggestions:

1) Add a protein source to your breakfast - maybe some eggs and whites. The milk could be causing your gas.

2) Add a protein source to your afternoon snack and DITCH the PC bar...nothing but junk there.

3) Add some vegies and fats to your egg whites at night. Maybe add a few yolks, some nuts, or natty PB, and have a cup of vegies....or even an apple or somehting here.

4) Ditch the dextrose and apple juice with the creatine. If you want to take it just mix it with some whey and fruit or something. I am NOT A FAN of dextrose and that kind of strategy for PWO.

5) lastly, creatine is not the culprit of lack of gains...TRUST me. Train harder, eat more, including protein and you'll eventually grow...and it won't be from the creatine.

6) If you're cutting do you do any cardio? Some don't have to...I need to

ALso...I would change the macros...something like 40% Protein / 40% Carbs / 20% Fat....since you don't like low carb.

Maybe 1.5g P/lb, 1.5 C/lb , 0.3-0.5F/lb...with a little cardio this may do the trick...a little high for cutting but I think it would serve you reasonable well to add a little mass and tighten up.

Hope this helps.

one word ^ jealous

Two words, absolutely not.

Well I was looking back on the thread and you had told me to post what I want out of my workout/diet.

Here it is, tell me what I should do:
I currently weight 155 and am 6 foot exactly. I have 9-11% bodyfat depending on what I measure it with (because all the different things give different results.

I want to put a couple inches on my biceps/tris/chest/shoulders.
I also would like some more in my calves but that has been hard for me. Very hard.

I have really no desire to do squats for legs. I HATE SQUATS. I don't care if I am a pussy or not, no way in hell will I do those every other day in the gym. They end up taking me forever and I have a soar back/neck the next day. (and I don't place the bar on my actual neck either )

Right now I eat a sometimes decently balanced diet.
M1- (If I get up early enough) 1 cup oatmeal/8-10 egg whites/40g's protein shake
M2- Because of school it is hard for me to do this one, but if anything I eat a muffin (used to eat protein bars but I could next find any that taste decently good... know of any?)
M3- Hamburger (school made, and if they don't have them that day then I eat a soyburger..lol)
M4- 96% lean burger/a serving of no fat cottage cheese
M5- Either enother burger (96%) or some kind of fish (I am gonna start eating tuna everyday)

So I end up taking in about .8g's (protein wise) for every pound of bodyweight.
I would drink more shakes but they are just so disgusting. Do you know any Vanilla shakes that don't taste like ass?

Now my workout: (6-8 reps for everything)
Chest:
Flat Barbell Bench :: 2-3 sets
Butterflys :: 2-3 sets (ALSO SHOULDERS)
Incline bench (machine) :: 2-3 sets
Pullovers (machine) :: 2-3 sets (ALSO TRIS)
Other Bench (machine) :: 2-3 sets OPTIONAL if I don't feel I did enough
**My chest NEVER gets tired or feels pain until the next day**

Biceps:
Freeweight Curl :: 3-4 sets
Machine Preacher :: 2-3 sets
Pullover-type machine :: 2-3 sets (by now I am soar)
Barbell Curl :: 1-2 sets (if I can handle it)
**Burning during and lasts 2 days after workout**

Triceps:
Pullover :: (SAME AS CHEST)
Overhead pulldown :: 2-3 sets
Another pulldown exercise :: 2-3 sets
**Burning lasts 2 days after workout**

Shoulders:
Front Raise :: 3 sets
Side Raise :: 3 sets
Butterflies :: 3 sets
Pull-ups :: to finish it off
**I rarely feel any burning or pain**

Legs:
Calve Raise :: 3-5 sets
Leg Curl :: 3-4 sets
**Calves always burn**

I do that all in a day (which takes about 1:30-2:00 hours) with a 2 day break afterwards. I just don't have time or a means of transportation (I'm getting my new car soon though) to go on other days.

So what changes do you suggest? Thanks man!

Wow...a lot for me to comment on.

First...that's too many exercises in 1 workout...WAY TOO MANY. No wonder you're not growing. Second...you need more food. It's simple...you're growing...what you listed there isn't even close to do the trick. More carbs, vegies, proteins, and fat.

As for your workout:

Train 4 days a week. Figure out a way to do it...PERIOD.
Train Upper/Lower/REST/Uppre/Lower/REST/REST...something like that.

Lower Body:

Do squats (4 x 8-12), leg press (4 x 8-12), and extension (4 x 8-12) for quads. YES, squats...you will get used to it. SLDL (4 x 8-12) and Ham curls (4 x 8-12) for Hams. Standing and seated raises for Calves (3 x 10-15 each).

Upper Body:

Stick to the basics and stay away from machines and cables.

My suggestions here:

Incline Bench Press at LOW INCLINE (Chest) (4 x 6-10)
Flat Flyes (Chest) (2 x 8-12)
Barbell Row or Dumbell Row (Back) (4 x 6-10)
Deadlifts (Back) (4 x 6-10)
Military Press (Delts) (3 x 6-10)
Side Laterals (Delts) (2 x 8-12)
Barbell Bicep Curl (Bis) (3 x 6-10)
Close Grip Bench Press (Tris) (3 x 6-10)

Stciking to the basics will build you a foundation. It's hard to train like this...TRUST me...but that's how you will make gains.

Keep the rests to a couple minutes between sets....and train like a MAD MAN

AND like I said...EAT, EAT, and EAT.

Well I have grown with my current routine, but I just wasn't taking in enough protein so it was/is not fair to say I didn't gain good.

I gaurentee your gains will MUCH IMPROVE with my recommendations...it's entirely up to you...and it's just not protein...total calories need to be increased which means more carbs too.

Good luck!

Thanks for the input FitFreak

The milk could be causing your gas.

..mmm..Doubt that. Milk is also part of my breakfast. Also for e.g. yesterday, i had the breakfast smoothie. I skipped the tuna and instead had a pizza (made it myself, so left all fat out.. except the cheese ). As a result this morning was no problem!! Anyway will try a few combos with tuna to see if that makes a diff.

If you're cutting do you do any cardio?

Just beginning to consider it. I have never ever been 160lb in my life!! my previous weight was mainly in the low 150's and on occasion even a bit below that. Given i am 6ft tall, no real reason to do cardio. I needed all my energy to lift weights. But now i am considering doing 20-30min 2x, in addition to the present 4x weights (2xupper about 1hr15min sessions and 2xlower about 1hr sessions each).

For the rest.. Thanks for your input. Will work towards making your recommended modifications.

Sounds good...I think cardio should be part of a CUT...but if you're trying to gain size and have difficulty adding weight...I agree...save your energy for weights and don't burn off the extra calories. It all comes down to the goals you're trying to accomplish.

It all comes down to the goals you're trying to accomplish.

The cardio was to loose the wee belly that i got from the previous bulk regimen, I did not want it to grow anymore and 'nip it in the bud'. The bulk up regimin had over 21% fat (rest was 57%carb and 27%pro) as per my calc. My warm up (5-10mins) consist of 40 ab crunches forward. plus 40 crunches side to side. in addition to streaching..etc. However will try upping the pro and reducing the fat as much as possible.

Thanks Fit Freak. I am/did take your advice on about half of what you said. I am improving my diet to your specifications but I will cheat SOMETIMES (once or twice a week) because I am only 16 and I figure I need to enjoy a little bit of food while I still can (before you start getting the metabolism drops).

I am going to cut out most of my machines and start doing mainly freeweights also.

Thanks a lot man!

BTW Though guys, does anyone knows the best tasting protein powder? Mine just sucks... It is like a job to get it down everyday and when I do I almost throw it up in the gym for some reason after a good workout...

Glad to hear you're making changes...AND at your age...no problem...cheat from time to time...your young

Personally, right now I'm using protein by CYTOSPORT...vanilla bean and cocoa bean flavors.

Others I find that are ok are most things by Designer Whey, Optimum (except Strawberry), Sci-Fit, and my FAVORITE (new in this area) but cannot remember the name of it for the life of me.

What r u using now that tastes so bad?

Value Whey... hehe the CHEAP-ASS stuff. I went to my local health store and this was all they had. All my other friends say it isn't that bad... I personally think they are on crack

I think I'm gonna order some of that Vanilla Bean flavor of the first one you said. Ummmmm, gotta love vanilla bean everything.

BTW though, you said it is the one you are using right now, but does that mean it tastes good or you just don't want to throw it out?

No...I like it...I have Vanilla Bean for my shakes (with fruit) and Chocolate for when I'm just mixing it with water, milk, or PB.

It's good, and mixes very very well...and is very cost-effective too

lol, thanks man. Now where do you buy this stuff from again?

I buy it a local supplement store called Life & Sport...BUT I know places like GNC carry it...I just refuse to pay GNC prices

Know any good online stores?

Not my thing...wish I could be of more help but I prefer to buy my stuff in person locally.

I really don't have many health stores around (maybe 1?) and it has no selection.

But anyway man.... I have another ?.... I am working my chest out like crazy and I still feel NOTHING. I try squeezing instead of getting the weight up and it helps a bit but still not much.

Should I just lower the weight about 5-10 pounds of what I usually do and focus on motion? Thanks man!

Sport...I responded in the thread on this...check it out there and let me know what you think of my comments

oh hehe sorry... Well I had the same idea of what you said, so I am gonna try it now and see how it plays.