Summer is coming to a close, help maximize my output please

asicx · 07-27-2004, 02:11 PM

I'm a college summer bum so I've been working out like crazy, not daily, but crazy as in all I ever do is eat, sleep, and workout whenever I want to. I've gain the most muscle ever in my life and loss some fat. But the next school year is coming fast and I need to see if I could change anything to MAXIMIZE weight/muscle gain and MAXIMIZE fat loss for the month of August before classes, work, friends, force me to live with 45min-1.5 hour workout a day only.

stats:
male
22 yrs
5'2"

165lbs
currently about 15-17% bodyfat..I'm fat

Training:
Shoulder day
military press 4-6 sets
bench press 4-6 sets
tricep kickback/extension 3-4 sets

Leg day
squat or leg ext 4-6 set
lunge 3-4 sets
calf raise 5-7 sets

back day
deadlift 4-6 sets
dumbbell row or pullups 5-6 sets
bicep curl and/or forearm ext/hammer curl 3-4 sets
I do all of these spread across 3 days/week and never more than 2 days in a row.

I use enough weights to make me feel pretty tired at around 7-8 reps and be able to hold it at top and let down slowly
abs - done whenever possible, for 4 sets (situps, leg raise, oblique twist)

on my non-weight training days, I do crosstrain self-defense stuff, so I box, kick, run, etc. for 1-2 hours/day

I'm having trouble gaining mass eventhough I'm doing just enough cardio for fat loss. It's wierd - on the scale, it doesn't show, but I see more muscle definition, size, and feel stronger, but I'm not getting heavier. And about the cardio, I can't totally stop all cardio because that's my motivation for weight training - to save my ass on the streets. And I'm also afraid of eating alot and going back to 20%+ bodyfat now that I'm lower by a few %. But I'll still listen in on ideas or testimonials. Any comment, suggestion, trashing, is greatly appreciated.

One more thing: is GNC 100% Whey Protein good enough? Well, I just bought a new bottle 2 days ago so I have to wait until I'm done with this one to use another brand.

Diet:
I live off of rice and stir fry of any kind of meat+all kinds of veggies, 4-5 meals a day. Occasional fried or steamed fish. I don't like to eat out because I love cooking. Snacks include fruits, bread (hardly), pbutter (the real stuff). I do not take any supplement other than whey protein powder and do not want to.

bludevil · 07-27-2004, 02:16 PM

More importantly is, what's your diet look like?

LAM · 07-27-2004, 02:52 PM

post a more detailed explantion of your diet in the other forum...

SPIKE1257 · 07-27-2004, 04:05 PM

You want to drop body fat ? Here you go. take in about 1.5 grams of protien per pound of body weight, keep the carbohydrates to about 110 grams, all low glycemic, get about 25 to 30 grams of fat, all this in 5 to 6 meals daily.
do cardio 3 times a week first thing when you wake up on an empty stomach, 25 to 30 mins, you can drink water during the cardio. Do the cardio at a moderate pace. Do a refeed every 4 to 5 days. Your weight training seems fine.

DeadBolt · 07-27-2004, 04:22 PM

Quote:

Originally Posted by SPIKE1257

You want to drop body fat ? Here you go.

LMAO...sounds like you go through this alot spike heh. Gettin tired of repeating it?

SPIKE1257 · 07-27-2004, 04:29 PM

Quote:

Originally Posted by DeadBolt

LMAO...sounds like you go through this alot spike heh. Gettin tired of repeating it?

A few people have asked, may have to take a class in shorthand.

SPIKE1257 · 07-27-2004, 04:53 PM

Quote:

Originally Posted by asicx

stats:
male
22 yrs
5'2"

165lbs
currently about 15-17% bodyfat..I'm fat

Damn, 5'2" 165 lbs, you're pretty thick.

DeadBolt · 07-27-2004, 05:18 PM

Quote:

Originally Posted by SPIKE1257

A few people have asked, may have to take a class in shorthand.

Its that or get rid of that avi lol...it attracts people like a flower does bee's...I guess being that cut has its draw backs lol.

Quote:

Originally Posted by SPIKE1257

Damn, 5'2" 165 lbs, you're pretty thick.

Hell yea man you are...you probably have the same body type as me...I'm 5'6" and coming in at 177lbs as of yesterday.

07-27-2004, 02:11 PM	#1
asicx Registered User Join Date: Apr 2004 Posts: 69	Summer is coming to a close, help maximize my output please I'm a college summer bum so I've been working out like crazy, not daily, but crazy as in all I ever do is eat, sleep, and workout whenever I want to. I've gain the most muscle ever in my life and loss some fat. But the next school year is coming fast and I need to see if I could change anything to MAXIMIZE weight/muscle gain and MAXIMIZE fat loss for the month of August before classes, work, friends, force me to live with 45min-1.5 hour workout a day only. stats: male 22 yrs 5'2" 165lbs currently about 15-17% bodyfat..I'm fat Training: Shoulder day military press 4-6 sets bench press 4-6 sets tricep kickback/extension 3-4 sets Leg day squat or leg ext 4-6 set lunge 3-4 sets calf raise 5-7 sets back day deadlift 4-6 sets dumbbell row or pullups 5-6 sets bicep curl and/or forearm ext/hammer curl 3-4 sets I do all of these spread across 3 days/week and never more than 2 days in a row. I use enough weights to make me feel pretty tired at around 7-8 reps and be able to hold it at top and let down slowly abs - done whenever possible, for 4 sets (situps, leg raise, oblique twist) on my non-weight training days, I do crosstrain self-defense stuff, so I box, kick, run, etc. for 1-2 hours/day I'm having trouble gaining mass eventhough I'm doing just enough cardio for fat loss. It's wierd - on the scale, it doesn't show, but I see more muscle definition, size, and feel stronger, but I'm not getting heavier. And about the cardio, I can't totally stop all cardio because that's my motivation for weight training - to save my ass on the streets. And I'm also afraid of eating alot and going back to 20%+ bodyfat now that I'm lower by a few %. But I'll still listen in on ideas or testimonials. Any comment, suggestion, trashing, is greatly appreciated. One more thing: is GNC 100% Whey Protein good enough? Well, I just bought a new bottle 2 days ago so I have to wait until I'm done with this one to use another brand. Diet: I live off of rice and stir fry of any kind of meat+all kinds of veggies, 4-5 meals a day. Occasional fried or steamed fish. I don't like to eat out because I love cooking. Snacks include fruits, bread (hardly), pbutter (the real stuff). I do not take any supplement other than whey protein powder and do not want to. Last edited by asicx : 07-27-2004 at 02:22 PM.

07-27-2004, 02:52 PM	#3
LAM Gym ratt/Part-time pimp Join Date: May 2002 Location: Las Vegas, NV Posts: 7,384 Photos: 2	post a more detailed explantion of your diet in the other forum... Dumbest statement made in the Anabolic Zone for Nov TBD ----------------------------------------------------- What you talking about Willis ?

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07-27-2004, 02:16 PM	#2
bludevil To God be the Glory Join Date: Jan 2001 Location: WeightRoom Posts: 1,518 Photos: 25	More importantly is, what's your diet look like?

07-27-2004, 04:05 PM	#4
SPIKE1257 Registered User Join Date: Jun 2004 Location: New York Posts: 1,532	You want to drop body fat ? Here you go. take in about 1.5 grams of protien per pound of body weight, keep the carbohydrates to about 110 grams, all low glycemic, get about 25 to 30 grams of fat, all this in 5 to 6 meals daily. do cardio 3 times a week first thing when you wake up on an empty stomach, 25 to 30 mins, you can drink water during the cardio. Do the cardio at a moderate pace. Do a refeed every 4 to 5 days. Your weight training seems fine.