Would i get fat if i train heavy on bench press?

[wake_up]

Hello all: I am 32 yrs old, 6'1" 175, and i have a goal-weight of 165. I am on a weight loss diet, high in fruits and vegetables, moderate in starches, moderate in protein and low in fat:

My diet is like this:

Breakfast: 1 cup of 1% milk

Lunch: 1 cup of boiled rice
8 oz of baked-chicken
green vegetables made of brussel sprouts, cabbage, brocoli and just a bit of shredded carrots (all cooked)

Dinner: A cream of wheat cooked with the following ingredients:

4 heaping tablespoons of cream of wheat
1 cup of 1% milk
2 cups of water
1 teaspoon of salt
4 packets of Nutrasweet
2-3 apples


My exercise routine is like this:

Weight training: Monday and Thursday:

Bench press: 15-8-4-4
Incline press: 8-8-8-8
Pulley back: 15-15-15-15-15-15-15-15
Shoulder Military Press: 10-10-10-10-10-10-10-10
Walk: 45 minutes (6 days a week)


I would like to know if i should lift lighter in bench press or would i get fat and prevent any weight loss by doing heavy lifting in my bench press?

Thanx

Wake_UP

 

[DJLegacy2k1]

Lifiting weight doesnt make you fat...maybe you worded your question wrong or you arent quite sure on how things work? Food makes you fat, lifting weights burn cals and breaks muscle down, and protein helps repair and build muscle...The only way you get fat is from your diet.

-Legacy

 

[wake_up]

Hello, how are you? Thanx for lifting a weight off my shoulder. I mean i was real worried, that if i keep on training heavy on my bench-presses i would get too bulky, too hungry and thus i would not only gain muscle size but also fat. But i guess you are right, what i have to do is to keep controlling my food portions and my calorie intake

Wake_Up

 

[DJLegacy2k1]

Exactly... Its really 90% diet and 10% training. Some may argue 80/20, but you get the idea. Your body cant do anything withought the right fuel and tools to build. You control your diet and train for your goals and youll be able to get to where you want to be.

-Legacy

 

[CaWk D ZoLE]

this is a funny question

 

[DJLegacy2k1]

^^^ That is a funny first post... lol

-Legacy

 

[Douglas7777]

Putting on muscle mass in a caloric defecit doesn't work

 

[poysyn]

Always go heavy..its not about doing more sets its about getting more bang for your buck - the heavier you lift the more muscle retention you will have, at least IMO.

eat clean, lift hard, and rest = low bf%

 

[wake_up]

So body-builders train low rep and heavy even when they are on a pre-contest stage? So why do fat people and people who are trying to lose weight do high repetition routines in the gyms?

Wake_Up

Always go heavy..its not about doing more sets its about getting more bang for your buck - the heavier you lift the more muscle retention you will have, at least IMO.

eat clean, lift hard, and rest = low bf%

 

[CaWk D ZoLE]

true

 

[Pete200]

Your diet could be improved.

See below:
Breakfast: 1 cup of 1% milk

Only 10 grams of protein here. Need to boost to 25-40.

Lunch: 1 cup of boiled rice
8 oz of baked-chicken
green vegetables made of brussel sprouts, cabbage, brocoli and just a bit of shredded carrots (all cooked)

That's too much protein in a meal probably. This meal would work better as 2 small meals (just divide the meal by 2 and eat it 3 hours apart. I cup of rice is like 400 calories, so that's lots of carbs in a meal.


Dinner: A cream of wheat cooked with the following ingredients:

4 heaping tablespoons of cream of wheat
1 cup of 1% milk
2 cups of water
1 teaspoon of salt
4 packets of Nutrasweet
2-3 apples

Too much carbs, not enough protein. Don't eat that many apples in a meal. Night time is where you should cut the carbs.

You need to eat more meals, include protein in each of them, and essentially aim for 5 meals of 400-500 calories depending on your energy expenditure, with at least 25-35 grams of protein

 

[wake_up]

Hi, sorry for delay in reply. Thanx a lot for your reply and answer. What i will do is that i will buy a good protein-powder with a good flavor [flavor is very important] and I will add it to my morning milk and to my night dinner [cream of wheat], although I don't know if protein-powders could be cooked, i mean if it wont lose its values when cooking it

Wake_Up

Your diet could be improved.

See below:
Breakfast: 1 cup of 1% milk

Only 10 grams of protein here. Need to boost to 25-40.

Lunch: 1 cup of boiled rice
8 oz of baked-chicken
green vegetables made of brussel sprouts, cabbage, brocoli and just a bit of shredded carrots (all cooked)

That's too much protein in a meal probably. This meal would work better as 2 small meals (just divide the meal by 2 and eat it 3 hours apart. I cup of rice is like 400 calories, so that's lots of carbs in a meal.


Dinner: A cream of wheat cooked with the following ingredients:

4 heaping tablespoons of cream of wheat
1 cup of 1% milk
2 cups of water
1 teaspoon of salt
4 packets of Nutrasweet
2-3 apples

Too much carbs, not enough protein. Don't eat that many apples in a meal. Night time is where you should cut the carbs.

You need to eat more meals, include protein in each of them, and essentially aim for 5 meals of 400-500 calories depending on your energy expenditure, with at least 25-35 grams of protein

 

[Tweakle]

would i get fat and prevent any weight loss by doing heavy lifting in my bench press?

best post ever

 

[Douglas7777]

best post ever

 

[CaWk D ZoLE]

best post ever

agreed

 

[Jimbo15]

damnit, what is going on here? nobody is gonna give him any more diet advice than what Pete gave him?

if you want to lose weight eat at least 5 meals a day, preferrably 7. minimum 25g of protein per meal. your calories need to be 40% protein, 30% carbs, 30% good fats. you need to take in less calories than you are burning, which you are, but they need to be spread out throughout the day and higher quality foods. an apple a day is good, more than that is excessive. drink a gallon of water a day. use fish oil and green tea extract supplements. fish oil contains omega-3 fats which are very healthy and help burn fat. green tea extract has ecgc which can increase metabolism and help burn fat.

 

[Jimbo15]

oh ya, and eat more at breakfast. eat as soon as you get up, it gets your metabolism going. and whey in the morning is no good because it digests too fast. i suggest a few eggs and one cup oats, and maybe your glass of milk as well. whey is only good post workout, otherwise use casein protein for the slower digestion.