Working out...

[DevilsAngel369]

I suggest change your diet to eating 5 small meals a day and i dont mean just eating an apple. Keep your body's metabolism up.

Do aerobics for atleast 20 if not 30 minutes three times a week. Keep your heart rate to 70-80% of your maximum (220 - your age).

Work your abs everyday, upper and lower.

Give yourself atleast 6 weeks before seeing results.

good luck

 

[Luv2PleasureF]

Oh I got some "milk" right here for you...haha sorry you gave it to my on a golden plate...with olives and grapes, had to take it

You'd have to get through me first, and that wouldn't be easy... Some innocent flirting is one thing, but saldne is very much my gal. Just making that clear - and delivering it on a plate with grapes, but I have no use for olives.

 

[EJFan]

You'd have to get through me first, and that wouldn't be easy... Some innocent flirting is one thing, but saldne is very much my gal. Just making that clear - and delivering it on a plate with grapes, but I have no use for olives.

LOL. good job.

i understand that you have no use for olives, but maybe bobmi can pop in and see if any of us have a use for a duck.

 

[Guest]

Should I stay or should I go now? lalala

sends a flower to my love

 

[johnsto12]

the only way to increase muscle definition is to tear 'em up and build 'em back again.

Um, no. The only way to increase muscle definition is to decrease your body fat %

Honestly, most of these replies you're getting are horrible advise. You have to decide if you want to bulk, or cut-you can't build muscle and lose fat at the same time. Building muscle requires a surplus of calories-losing fat requires a deficit of calories.

Bodybuilding isn't something you do in your spare time-it's a lifestyle. If you want to drastically change the way your body looks it's going to take years of hard work and dedication. If you need further advise PM, I'm a trainer and can answer any detailed questions you might have.

Oh yea, do not waste your money on a bowflex-please.

 

[EJFan]

Um, no. The only way to increase muscle definition is to decrease your body fat %

Honestly, most of these replies you're getting are horrible advise. You have to decide if you want to bulk, or cut-you can't build muscle and lose fat at the same time. Building muscle requires a surplus of calories-losing fat requires a deficit of calories.

Bodybuilding isn't something you do in your spare time-it's a lifestyle. If you want to drastically change the way your body looks it's going to take years of hard work and dedication. If you need further advise PM, I'm a trainer and can answer any detailed questions you might have.

Oh yea, do not waste your money on a bowflex-please.

you're right... i didn't mean that muscle definition comment to come out that way... it was in a different context in my head as i was thinking about the muscle-building process itself, not definition per se. when i read your quote of the post i realized what i wrote. and you're also right that you can't lose weight and gain muscle simultaneously... but i did accomplish that to a fair extent before getting to a point where i could just build mass.

and, while you may be a trainer and highly qualified, i (at least) am speaking as an average guy who can't afford to spend boatloads of money on equipment and trainers... but i have results out the ass doing it my way, right or wrong. i lost a person's worth of weight many years ago and have shared my method with many who have also achieved results. again, it may not be the typical/best approach but for "joe-average" it's worked great.

if you'd like to share your expertise, please post it so we can all benefit. there are a lot of people interested in working out and being fit here at lit.

please don't take this as me ripping into you... i don't mean it to sound critical at all but if you take it that way i want you to know it's not my intention. thanks again for correcting my error.

 

[Luv2PleasureF]

Should I stay or should I go now? lalala

sends a flower to my love

You definitely should STAY - with me, FOREVER!!
A and a to my love with all my

 

[EJFan]

You definitely should STAY - with me, FOREVER!!
A and a to my love with all my

you guys should get a room.



j/k... i think it's awesome to have this kind of spontaneous exchange in the middle of nowhere (so to speak). you guys must be incredibly happy together. i hope it's forever.

 

[houseman]

Getting a " 6 pack" for most is quite difficult. You either have it in your genes or must go the extra mile to attain one. Just working out usually doesnt cut it. Getting ( and maintaining a 6pack) requires drastically cutting fat from your diet while working with weights ( more circuit training) and cardio. I had one for about 2 months and then decided it just wasnt worth it. With your body type I would expect more like a " 4 pack"..


Goodluck

WRONG.

Getting and maintaining a 6-pack is most definitely not about cutting fat from your diet.

it's about:

calories in and calories out
manipulation of macronutrients
good hydration


Why would you eliminate something (fat) that the body actually required? Same thing for carbs. Why do people eliminate carbs when the body REQUIRES them?

Now, eliminating bad fats from your diet is a good thing.

When I dieted down to the point where I had a full 6 pack and almost an 8 pack I was eating 3500 calories a day - 600 grams in protein, 84 grams in fat and 86 grams in carbs.

Cardio was performed after heavy-assed weight training sessions for 30 mins 5 times a week.

Definitely don't elimate fat. Just consume better fat

It's all about the diet. Get a good diet (nutritional plan) dialed in and you'll be on the right track.

 

[houseman]

Um, no. The only way to increase muscle definition is to decrease your body fat %

Honestly, most of these replies you're getting are horrible advise. You have to decide if you want to bulk, or cut-you can't build muscle and lose fat at the same time. Building muscle requires a surplus of calories-losing fat requires a deficit of calories.

Bodybuilding isn't something you do in your spare time-it's a lifestyle. If you want to drastically change the way your body looks it's going to take years of hard work and dedication. If you need further advise PM, I'm a trainer and can answer any detailed questions you might have.

Oh yea, do not waste your money on a bowflex-please.

Here here!

Only point I'll question is you CAN build muscle and lose fat at the same time. Albeit, it's very difficult, takes a long time AND you definitely have to have your diet dialed in 100%.

 

[houseman]

Re: Re: Re: hmm

I think basically thats what I'm looking for. As you can see in the pic I have essentially no fat what so ever on my arms, or legs. Its basically all residing in that little tummy of mine, and a very small bit in my chest. Since I can really remove fat from a target area, most fat loss for me will be in the area with the fat right? What I mean is, since my stomach/chest is the only serious area with any fat, the lack of fat on other parts wont slow down the process correct?

Also, does general weight lifting, like doing it enough that your heart is beating pretty fast, also hlpe lose fat? Or does that only build muscle?

Yes, you do have fat on those areas. In fact, all you have is fat.

You have a high body fat percentage. Even though you are skinny as hell, from a a high bodyfat % because you have zero muscle.

Are you "fat"? Hell no, but because you have no Lean Body Mass (muscle) you're body fat percentage would be high if a caliper test was performed.

 

[Siberiant]

Here here!

Only point I'll question is you CAN build muscle and lose fat at the same time. Albeit, it's very difficult, takes a long time AND you definitely have to have your diet dialed in 100%.

It is very, very difficult and sometimes impossible due to genetics. There are people out there who can do this, particuarly newbies to working out. Even with anabolics, the addition of muscle and loss of fat at the same time is very difficult.

 

[20andhard]

You'd have to get through me first, and that wouldn't be easy... Some innocent flirting is one thing, but saldne is very much my gal. Just making that clear - and delivering it on a plate with grapes, but I have no use for olives.

Ha, nicely done. *tips hat*

Anyway, I've been reading this thread and I've come to the conclusion that nobody has any idea what they are talking about, but everyone knows what works for them. Thats a tad disapointing, not to say your suggestions aren't helpful they are, I was just stupidly thinking maybe there was just more or less one correct way to do this.

Anyway, my uncle, whose a physical therapist, sent me a book called abs diet, he said hes suggested it to a number of his patients that he seems because they are seriously overweight, and it apparently works.

Basically its centered around the 6 meals a day plan. I dunno if I will try it, seems I dunno trendy and not nessisarly something that might work, but I did try the workout that they had, and I felt great afterwards. A 30 minute circut of ab and weight training. As for diet I dunno who I contact about that. Like I said Idunno if I buy whats in this book, seems a little, I dunno atkinsiny if you ask me, snake oil dealer if you catch my drift. Would a basic doctor be able to help here? Or do I need to get ahold of an actual nutirionist(definitly spelled wrong)?

 

[BlazeofLife]

Ha, nicely done. *tips hat*

Anyway, I've been reading this thread and I've come to the conclusion that nobody has any idea what they are talking about, but everyone knows what works for them. Thats a tad disapointing, not to say your suggestions aren't helpful they are, I was just stupidly thinking maybe there was just more or less one correct way to do this.

Anyway, my uncle, whose a physical therapist, sent me a book called abs diet, he said hes suggested it to a number of his patients that he seems because they are seriously overweight, and it apparently works.

Basically its centered around the 6 meals a day plan. I dunno if I will try it, seems I dunno trendy and not nessisarly something that might work, but I did try the workout that they had, and I felt great afterwards. A 30 minute circut of ab and weight training. As for diet I dunno who I contact about that. Like I said Idunno if I buy whats in this book, seems a little, I dunno atkinsiny if you ask me, snake oil dealer if you catch my drift. Would a basic doctor be able to help here? Or do I need to get ahold of an actual nutirionist(definitly spelled wrong)?

Abs Diet is used extensively over on the Menshealth website, I've never used it and can't claim any personal experience, but there's loads of testimonials in favor of it there. Caveat Emptor, but I'd guess it's probably useful as at least a basic guideline and supplement the information with your own knowledge and what you learn from others, nearly any regimen has to be adapted to your own particular physiology to some extent.

Blaze

 

[Mermaid]

Hey, I've noticed alot of people that are in pretty good shape on these forums, so I figured I'd ask for some advice.


Thanks in advance, and be honest, if I'm simply not doing enough say so please.

I'm guessing you have muscles under there...

You need to do cardio to expose them. Bulking up wont define them... Try running, or swimming.

And maybe a dietary change of dropping soda, alcohol, and maybe some other carbs like rice and bread.

Those little changes should help a lot.

 

[horny_boi]

I'd suggest you buy a boxing bag, and the minor equipment to go with it. Cost can be under $200 total. (read $100~150 if your in U.S.)

Boxing work outs are one of the most effective you can do. Look at any good boxer's physique. That is proof enough.

It's cheap, fun and you will build up that definition you've been wanting. You may also enjoy it and want to join a local boxing club.

this website has some good resources for begginers, it might be helpfull if you decide this could be what you've been looking for.

http://www.how-to-box.com/

 

[houseman]

I'd suggest you buy a boxing bag, and the minor equipment to go with it. Cost can be under $200 total. (read $100~150 if your in U.S.)

Boxing work outs are one of the most effective you can do. Look at any good boxer's physique. That is proof enough.

It's cheap, fun and you will build up that definition you've been wanting. You may also enjoy it and want to join a local boxing club.

this website has some good resources for begginers, it might be helpfull if you decide this could be what you've been looking for.

http://www.how-to-box.com/

A boxers body isn't the way it is because they just box. They also lift weights, run, some swim and also do their sparing training.

As said earlier, whatever you do you have to understand it's a lifestyle. Not something you do for a period of time to "get in shape" or whatever.

If you aren't willing to committ to a dedicated nutrional plan and hard training then your results will be limited at best. Changing your body is no small feat. It'll be some of the hardest work you'll ever do in life but one of the most rewarding too in my opinion.

Good luck to ya.

 

[houseman]

Ha, nicely done. *tips hat*

Anyway, I've been reading this thread and I've come to the conclusion that nobody has any idea what they are talking about, but everyone knows what works for them. Thats a tad disapointing, not to say your suggestions aren't helpful they are, I was just stupidly thinking maybe there was just more or less one correct way to do this.

Anyway, my uncle, whose a physical therapist, sent me a book called abs diet, he said hes suggested it to a number of his patients that he seems because they are seriously overweight, and it apparently works.

Basically its centered around the 6 meals a day plan. I dunno if I will try it, seems I dunno trendy and not nessisarly something that might work, but I did try the workout that they had, and I felt great afterwards. A 30 minute circut of ab and weight training. As for diet I dunno who I contact about that. Like I said Idunno if I buy whats in this book, seems a little, I dunno atkinsiny if you ask me, snake oil dealer if you catch my drift. Would a basic doctor be able to help here? Or do I need to get ahold of an actual nutirionist(definitly spelled wrong)?

First off... there are people in this thread who have a grasp on nutrition, training and how to develop one's body. Most, however, are obvious amatuers and don't really have a sound understanding of the human body and basic nutrition.

Secondly, whether or not you need 6 meals a day will be for you to determine. There is no "ONE" thing that works for everyone. There is a reason why we're all individual and unique people. What works for me most likely won't work for you. It's taken me 14 years to truly know and understand my body and how I react to various foods and training methods.

As for your question on a nutritionalist... if you are going to get one make sure you get a sports nutritionalist. Typical nutritionalist don't have a fucking clue as to what they're talking about. They talk from the books they read in school - not from any real world practical experience. Most don't understand how weight training and nutrition go together. Man, I could go on about this.

Either way, you are going to have to do a lot of reading and trial and error on your part to find what works best for you.

First thing you need to do is determine WHAT GOALS YOU WANT TO ACCOMPLISH. What RESULTS do you want? Once you determine that you can devise a plan to achieve the results you want.

Good luck.

 

[houseman]

It is very, very difficult and sometimes impossible due to genetics. There are people out there who can do this, particuarly newbies to working out. Even with anabolics, the addition of muscle and loss of fat at the same time is very difficult.

True which is why I said it was very difficult myself

It depends on where you are coming from. He is basically coming from nothing. with a good clean diet that is in a caloric surplus of around 250 cals/day he could very well build up some muscle while dropping bodyfat.

The additional muscle will increase metabolism which will allow him to decrease bodyfat levels without having to incorporate cardio. Most definitely he could do this and have very good results if he was committed enough.

Myself? Nope. I can't do it. I bulk up in the off season to put on muscle and then do a long, slow cut to strip bodyfat without losing muscle.

It's a long process but very rewarding. It's a lifelong effort

 

[horny_boi]

A boxers body isn't the way it is because they just box. They also lift weights, run, some swim and also do their sparing training.

As said earlier, whatever you do you have to understand it's a lifestyle. Not something you do for a period of time to "get in shape" or whatever.

If you aren't willing to committ to a dedicated nutrional plan and hard training then your results will be limited at best. Changing your body is no small feat. It'll be some of the hardest work you'll ever do in life but one of the most rewarding too in my opinion.

Good luck to ya.

He was asking what kind of cheap equipment to 'use at home'. He already does running and the such so it may be a good addition to him getting the body he is aiming for.

Either way.. It is up to him, Just my suggestion as it suits my life style.

 

[20andhard]

Ok, on the suggestion of some people I know, I've decided to come up with a more reasnable goal then "I want to be cut, and have a 6 pack".

So far, int he next month I would like at least some definition with a little bit of bodyfat loss. My uncle told me about 6 different ways to figure it out without going to a doctor, and taking the average of all the tests I figure I have around 20% BF.

Heres a question though though I have about using the dumbells(thats what weights you have in your hand are right? like freeweights only smaller then the kind you use both hands to lift?) I have.

I have a set of 30lbs weights, 20 lbs and 12lbs weights. I bought the 12lbers today because I just wasnt capable of even doing a full circut of a single set for each exercise lift type with the 30 lbs, and I could only do about one and a half with the 20 lbs. I wanted to get 15lbs, but the store was sold out. The 12lbs are a little light, but I figure its better to complete 2 or 3 circuts as opposed to not being able to do even one, or only finishing one and a half right?

What I'm asking is, its better to build up to the 20lbs, and then the 30lbs instead of trying to simply "get stronger" by using the heavier weights right?

Also, heres another thing about diet.

I tried eating 6 times a day, and I was to full, like almost sickly full after I ate dinner, even though I ate very small portions. So I've decided on the following, eating 4 meals a day, and I've started using low fat, and grain foods. Like wheat bread, and yogurt

Am I missing the point of the 6 meals a day theory? Am I supposed to feel that full? Is that a way to constantly keep my metabalism in high gear? Or is this another case of individual body?

Also, is this a good drink to make to make up for one of those 4 meals? I throw in some starberries, some 1% milk, a thing of yogurt(one of those little yoplay cups), some nice, and something called wey powder my uncle suggested since he knows I'm not a big cooker, and it will help replace protien that I dont get since I dont cook that often.

And a last thing, I've read about opinions including in this thread, that split about 50/50 on wether or not its possible to lose bodyfat, and gain muscle at the sametime. What are the schools of thought on both these theories? I"m not really sure to put this, so I hope you can figure out what I'm asking but...which theory seems the most correct? Or is this yet another example of, certain bodies are more capable of certain things? Like either changing BF into muscle, or reducing it while building muscle? If thats possible are some bodies just not capable of it? Is there anyway to tell if I'm that type of build other then just waiting a month or two and seeing if theres any difference?

 

[Siberiant]

True which is why I said it was very difficult myself

It depends on where you are coming from. He is basically coming from nothing. with a good clean diet that is in a caloric surplus of around 250 cals/day he could very well build up some muscle while dropping bodyfat.

The additional muscle will increase metabolism which will allow him to decrease bodyfat levels without having to incorporate cardio. Most definitely he could do this and have very good results if he was committed enough.

Myself? Nope. I can't do it. I bulk up in the off season to put on muscle and then do a long, slow cut to strip bodyfat without losing muscle.

It's a long process but very rewarding. It's a lifelong effort

I will agree he may be able to burn fat and add muscle when he starts out, but then he's going to get to a point where he is going to need to eat more than 250 calories over maintance, and pack on some muscle. I've seen this dilema many times with people who are "skinny fat". They are in a tough spot because they are too skinny to cut-but are too fat to bulk. To be honest, I'd say about 1% of people stick with it after they see what hard work it takes.

With all my experience I've learned one thing. If anyone is dedicated enough to change the way their body looks, they will aquire information on their own. They will pick up the lifestyle on their own-because it interests them. If you don't like working out, if you don't love the iron-you aren't going to stay in the gym very long.

I've had friends by the dozen ask me, how can I get bigger, how can I do this and that. Not a single one of them has made any progress, because they gave up or never even started in the first place. If I look at the select group of people I know, and friends from bodybuilding forums, all these guys learned on their own from reading the forums and doing research themselves. So keep in mind everyone that it's never too late to start-but be prepared to make a lifestyle change.

 

[houseman]

With all my experience I've learned one thing. If anyone is dedicated enough to change the way their body looks, they will aquire information on their own. They will pick up the lifestyle on their own-because it interests them. If you don't like working out, if you don't love the iron-you aren't going to stay in the gym very long.

I've had friends by the dozen ask me, how can I get bigger, how can I do this and that. Not a single one of them has made any progress, because they gave up or never even started in the first place. If I look at the select group of people I know, and friends from bodybuilding forums, all these guys learned on their own from reading the forums and doing research themselves. So keep in mind everyone that it's never too late to start-but be prepared to make a lifestyle change.

Couldn't agree more.

While I'll do my best to help the "resolutioners" in the gym I won't go out of my way to share what I do know and have learned through my 14 years in this game UNTIL I see a lot of effort and work on their part.

Unfortunately, every year I see a new crop of people and every year I see 99% of those fade away into the background only to make an appearance a week or two before a vacation, wedding or some other event that they wanna look "good" for.

I applaud the inititative for people to want to get control of their body but there's no such thing as a quick fix. It's the same reason that Atkins, South Beach, etc diets don't work. Eventually you will go off the "diet" and you won't know how to eat. You don't know that each gram of protein is 4 cals, each gram of carb is 4 cals and each gram of fat is 9 cals. You won't know why you follow a 40/40/20, 33/33/33, 55/35/10 and numerous other macronutrient ratios. Using pre-made diets that you just FOLLOW leave you more confused and evne dumber than when you began.

People who truly want to change their body for the long-term, as you said, will acquire the information on their own through constant research, exploration and practice.

I wouldn't trade this way of "living" for anything in the world. It keeps my balanced. When I am training hard, eating right, sleeping well my world has order.. it has purpose. I am an organized, effecient little (ok.. big heh) bee

Good luck to all in their pursuits - whatever they may be.

Oh, one more thing... go big or go home

 

[houseman]

Ok, on the suggestion of some people I know, I've decided to come up with a more reasnable goal then "I want to be cut, and have a 6 pack".

So far, int he next month I would like at least some definition with a little bit of bodyfat loss. My uncle told me about 6 different ways to figure it out without going to a doctor, and taking the average of all the tests I figure I have around 20% BF.

Heres a question though though I have about using the dumbells(thats what weights you have in your hand are right? like freeweights only smaller then the kind you use both hands to lift?) I have.

I have a set of 30lbs weights, 20 lbs and 12lbs weights. I bought the 12lbers today because I just wasnt capable of even doing a full circut of a single set for each exercise lift type with the 30 lbs, and I could only do about one and a half with the 20 lbs. I wanted to get 15lbs, but the store was sold out. The 12lbs are a little light, but I figure its better to complete 2 or 3 circuts as opposed to not being able to do even one, or only finishing one and a half right?

What I'm asking is, its better to build up to the 20lbs, and then the 30lbs instead of trying to simply "get stronger" by using the heavier weights right?

Also, heres another thing about diet.

I tried eating 6 times a day, and I was to full, like almost sickly full after I ate dinner, even though I ate very small portions. So I've decided on the following, eating 4 meals a day, and I've started using low fat, and grain foods. Like wheat bread, and yogurt

Am I missing the point of the 6 meals a day theory? Am I supposed to feel that full? Is that a way to constantly keep my metabalism in high gear? Or is this another case of individual body?

Also, is this a good drink to make to make up for one of those 4 meals? I throw in some starberries, some 1% milk, a thing of yogurt(one of those little yoplay cups), some nice, and something called wey powder my uncle suggested since he knows I'm not a big cooker, and it will help replace protien that I dont get since I dont cook that often.

And a last thing, I've read about opinions including in this thread, that split about 50/50 on wether or not its possible to lose bodyfat, and gain muscle at the sametime. What are the schools of thought on both these theories? I"m not really sure to put this, so I hope you can figure out what I'm asking but...which theory seems the most correct? Or is this yet another example of, certain bodies are more capable of certain things? Like either changing BF into muscle, or reducing it while building muscle? If thats possible are some bodies just not capable of it? Is there anyway to tell if I'm that type of build other then just waiting a month or two and seeing if theres any difference?

Read what I and Siberiant have been writing. You'll get your answers as to whether or not you'll be able to lose BF and gain muscle at the same time.

Some tips:

Yogurt... bye bye. It has sugar. Sugar raises insulin. When insulin is high... you body stores what you eat as fat. It cannot oxidize fat stores in the least.

Milk... again I'd say good bye to that. When I am bulking I'll try a ton of milk only because I am trying hard to get as many calories as cleanly as possible (excess of 6K/day).

Drink... get a a good protein powder that had whey isolates, casein and milk isolates in it. These are 3 types of proteins that offer short, long and extended digestion ranges. That way the function more like a true meal replacement. Straight whey will be in and out of your system (unless you coupel if with some carbs/fibre or fat) so fast and not give you the full benefits unless consumed DIRECTLY after a weight training session.

To build your food you need to fuel it for growth. You need to eat more than you expend while working out with heavy weights to build muscle. Start with 4 meals spready out over the day and then increase to 5 and then to 6. When you have adjusted to the 4, go to 5, and then to the 6th. Add a 7th if you need to. When I am bulking I eat 6 meals. When I am cutting I eat 8 meals.

Weights... I personally don't think what you have is sufficient. If you are serious about this... go to a gym. Plain and simple.

Cut and have a 6 pack? Why don't you start first with I want to be 150lbs with a reasonable bodyfat level? The great thing about where you are now is that you can jam all the food int he world down your throat, start training really heavy and see your body grow a weed in the spring time.

Also, a month is not going to get the job done. You need to think long-term about this. Not 1 month ahead. I'd start with... in the first month I want to join a gym, learn proper lifting techniques and what you shoul be eating.

My personal opinion is that there are very few GOOD books on this subject. Body for Life, though, is a decent start.

Have fun and good luck.

 

[Guest]

you guys should get a room.



j/k... i think it's awesome to have this kind of spontaneous exchange in the middle of nowhere (so to speak). you guys must be incredibly happy together. i hope it's forever.

Thank you, EJFan! I hope it's forever too. I have a very good feeling it will be

We are indeed very happy.

((hugs))