Thread: am i on the right direction ?????

Originally Posted by allnaturalmyass

here my weight trainning
heigh 5'11
weight 215

eat on daily basis,

fruits, apple, guava,banana,
veggies, brocoli, frozen veggies,
quaker with honey, drink a gallon of water daily,
eat tilapia, eggs, lean chicken, tuna in water chicken in water,


supplements, i take l-glumatine when i wake up and before i go to bed,

Glutamine's a waste of cash. How many calories, how many grams protein carb and fat do you consume. You need to know this.

Originally Posted by allnaturalmyass

size on creatine been taking for a month and i been lifting free weights for a month and a half , i got a home gym
whey protein shakes, once a day ,

do cardio for 45- to 1 hour from mon-sat sun i rest

Why so much cardio? Do you love it?

Originally Posted by allnaturalmyass

this is my lifting i do

mon-chest,forearms,triceps
tues-back,shoulders,biceps
like that till sat

Legs?

Originally Posted by allnaturalmyass

now corrent me here to see if am doing this right to get big

i do , 10 reps with 20pounds in each hands for every part of the body then i do add weight 25 pounds 8 reps then i 30 pounds 6 reps and am doing am doing this right or should i do more reps?
20pounds -10reps 25pounds-8 reps 30 pounds 6 reps

how am doing

Seated Biceps Curl-biceps
Close-Grip Bench Press-triceps
cuban press-shoulders
Seated Wrist Curls-forearms
Decline Dumbbell Flyes-chest i do as many pushups before doing this one each set slow pushups done the right way
Bent Over Two-Dumbbell Row-back

and i do Dumbbell Seated One-Leg Calf Raise- for my calves
*on the 29 of this month makes 2 months of lifting weights*

oh and if anyone can recommend me a good exercise for forearms and triceps i want to change the onces am doing thanks

Please read some stickies before you post again.

sorry i just found this webpage today i dont know what stickies are , calories a day i consume around 800-900 the most, and cardio basicly to loose stomach fat and chest fat i used to be in 251 and now that i went down to 210 i still have alittle chest and belly fat left and no i dont workout legs , only calves

Originally Posted by allnaturalmyass

sorry i just found this webpage today i dont know what stickies are , calories a day i consume around 800-900 the most, and cardio basicly to loose stomach fat and chest fat i used to be in 251 and now that i went down to 210 i still have alittle chest and belly fat left and no i dont workout legs , only calves

At 215 pounds, 5' 11" and an hour of cardio a day + lifting... I expect you to be dead in a week at 800-900 calories.

Originally Posted by allnaturalmyass

sorry i just found this webpage today i dont know what stickies are , calories a day i consume around 800-900 the most, and cardio basicly to loose stomach fat and chest fat i used to be in 251 and now that i went down to 210 i still have alittle chest and belly fat left and no i dont workout legs , only calves

And you need to work legs. You should have a day for them.

Originally Posted by allnaturalmyass

sorry i just found this webpage today i dont know what stickies are , calories a day i consume around 800-900 the most, and cardio basicly to loose stomach fat and chest fat i used to be in 251 and now that i went down to 210 i still have alittle chest and belly fat left and no i dont workout legs , only calves

I think my breakfast was 800calories,hahaha!

All joking aside, congrats on the weight loss, let's focus more on fat loss now.

I'm curious, why no leg workouts? Mike Francois, a great top IFBB pro at one time, and a decently smart one too, once stated, that lower body strength was a big factor in fat loss, he didn't eloborate too much, but my guesses are the extreme amount of muscle mass you can hold in that area, can permanantly raise your metabolism, this is great! It's like being on a fat burner all day long

Before asking further questions, read through the stickies in this section and the diet and nutrition section. Once you have assimilated the basic information, come back, post up your plan, and let us help you refine things.

well i been doing 45 cardio workout plus lifting and eating 800-900 for the past two months and am still here lol , and once again what are stickies? does anyone have a link for them


and what type of leg workout can i do since i have a homegym?? thanks in advance

FIRST CLICK THIS LINK TO SEE WHERE THE "STICKY"s ARE LOCATED

ImageShack - Hosting :: stickyaz9.jpg

NOW TO GET TO THE "STICKY"s CLICK THE PICTURE UNDER HERE

Originally Posted by allnaturalmyass

well i been doing 45 cardio workout plus lifting and eating 800-900 for the past two months and am still here lol , and once again what are stickies? does anyone have a link for them


and what type of leg workout can i do since i have a homegym?? thanks in advance

Really? Are you sure you are only eating 800-900 calories? How have you been tracking this? With that amount of calories and your body size, you are definitely starving. You would have lost a lot of weight... both muscle and fat.

i am keeping track, on what i eat , i have lost alot of weight from 251 to 208 i just weight myself today, i eat 800=900 mon-sat sun i eat regular more of sunday being my cheat day

Originally Posted by allnaturalmyass

i am keeping track, on what i eat , i have lost alot of weight from 251 to 208 i just weight myself today, i eat 800=900 mon-sat sun i eat regular more of sunday being my cheat day

You should aim to lose 2 pounds a week at the most. Losing faster will result in lots of muscle loss and is not healthy.

I suggest that you also check out the sticky 'guide to...' in the D&N forum as well.

ok thanks alot guys for all the help another thing , i want to load on on calories and eat more of them but what i want is muscle food, so basicly food that will good for the muscle not for the stomach area, i know fish eggs, protein are anything else i should be eating i eat outmeal and natural peanut butter .

You really need to read the stickies. You can't eat in a way that will only put on muscle. You need to eat more than you need in order to gain, and you lift heavy to "direct calorie-traffic". If you don't gain too fast, you'll mostly gain muscle. For an unassisted male, a 2-lb a month gain in lean mass is very good progress. Plan to gain no more than 4-5 lbs a month and you won't turn into a fatass while you bulk; cutting won't be such a chore if you only have to drop 15 lbs after 6 months.

ok so i went to fitday.com and loggen eveything i eat and the exercises i do and this is what i got

in a 5 day week intotal am eating 10110 which is 2022 each day since i eat the same thing i up my food intake since u guys said i need to eat to get bulky and am burning between cardio , lifting and , my job which is construction 15520 which is 3104 cal per day burned am i doing good to get big or should i cut down the cardio to 4 or 3 days a week ???

Go to "reports" and run an average. Post up the macros.

Are you gaining, losing or maintaining at this level of calories?

well am trying to get bulki and big but i dont want to gain much weight here is the report macro for yesterday


Average Calories
grams cals %total
Total: 2022
Fat: 96 860 43%
Sat: 27 245 12%
Poly: 20 180 9%
Mono: 36 321 16%
Carbs: 173 626 31%
Fiber: 16 0 0%
Protein: 127 508 25%
Alcohol: 0 0 0%


Average Calories Burned
cals %total
Total: 6828
Basal: 2128 31%
Lifestyle: 1596 23%
Activities: 3104 45%

Ignore the calories burned thing. Just track your intake.

Double your protein. Either increase your cals a bit or pay for it with some of your carbs and some of your fats.

you need to have an arm day and also a leg day plus 900 cals is not enough for a dude your size

Originally Posted by cadnkides

you need to have an arm day and also a leg day plus 900 cals is not enough for a dude your size

.... after he tracked it, he found out he was eating 2000 calories (which makes much more sense, I knew he couldn't be on 800-900)

Arm day?

<snickers!>

Originally Posted by Built

Arm day?

<snickers!>

That's the day that you do 25 sets of different types of curls