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 Nedd new diet, trainig and info.
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| Author | Topic: Nedd new diet, trainig and info. | ||
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Novice 
Posts: 2 |
Hello, I need help from the experts out there. I am 29 yrs old, 6"1 and 155. I want to add 35-45 pound sto my frame but not in fat. I work out twice a week but sometimes go weeks without lifting, I also ride my bike to and from work every day ( 15 mn/ea way)and play drums 3 times a week, 3 hours each time with no rest(and we play hard) so I am not too worried about cardio but in the last year I notice (or my band members did) that my belly is growing in size. you see I am thin but now with a bulge and it has to go( you can't tell unless I take my shirt off) even my side are starting to flab . So I started doing sit ups every morning now and can't wait to lose it. How do I gain 35 pound of muscle and stay cut? How can I lose the belly fast? I am tempted by all this legal steroids but I am afraid of side effects and I am not a bodybuilder after all and don't want to be massive just cut, but I want fast results and I am willing to work for it. Is the "Almost Juicin" products good for me? I need to have my sixpack back and I need to stay cut, what can I do? Anybody out there have any ideas, training and complete training suplements good for me? I eat pretty much the same every day. Ham, cheese omelet with toast in the morning and orange juice, no home fries. A slice of pizza for lunch and for dinner it depends, either chinese rice and chiken(gen gaos) or Turkey sub or Buffalo chiken fingers. If I cook I have rice and beans and chicken or steak or sometimes pasta. I eat candy sometimes and I do have an office job which makes me sit at a desk all day, 8 hrs and my problems strted sice I started to work in an office. You see, up to my 27th birthday I did not need to pay attention to anything I ate and still stayed cut, no problem now is a different story. Any help is greatly appreciated. Thank you Logan Almost forgot, I have a bench and free weights and I also have a DP weight machine with pretty much everything. You can do almost any exercise with this. I hope I was thorough enough, thanks again [This message has been edited by Logan (edited January 23, 2001).]     | ||
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Amateur Bodybuilder 
Posts: 139 |
Okay, Logan...good news and bad news. The bad news is that it is near impossible for the human body to build muscle tissue and lose fat at the same time. The good news, however, is that if it's at all possible for you, it will be right now. When an untrained body encounters a significant exercise stimulus (intense weight training) coupled with the right dietary changes, it is possible for you to gain muscle and lose bodyfat simultaneously. But it will be difficult for you to gain the amount of muscle you are talking about in such a short time, especially considering you are naturally somewhat ectomorphic (from the sound of things). For this reason, I would suggest you stay away from doing cardiovascular exercise specifically. I'm not, however, saying you should become a couch potato unless you're pumping iron...like many ectomorphic teenagers do in an attempt to put on weight. Apparently your metabolism has slowed and you can't get away with this anymore. If want serious lean mass gains you must do basic, compound, heavy movements (and I know you don't want to get "big"). Still, do heavy bench presses, squats, militray presses, standing barbell curls, tricep extensions, bent-over rows, etc. These will give you the muscle you are looking for, but your diet must change. You've got to get down 5 to 6 meals a day. Now these are small meals, each consisting of a high quality protein (chicken, fish, tuna, lean beef, turkey, lean ham) and preferably a fruit or vegetable with it. A high protein meal replacement shake is a good substitute for one or two of these meals. The idea here is to constantly feed your body small amounts of nutrient rich foods which will increase your metabolic rate and keep the amino acids flowing your muscles for the growth they will need. I'm sure all of this seems very complex and like a lot of bullshit to deal with but it can be made very simple. If you have any more questions about specific workout routines or whatever you can post again. Work hard and good luck! ------------------ | ||
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Amateur Bodybuilder
Posts: 249 |
I agree with Gking, you need to change that diet of yours!!!! Those foods are not of nutritional value and for lean body mass. You need to eat clean and more often. Prepare your meals the night before and take them to work. I would not do cardio either, just heavy weight training 3-4 times a week. Hit the weights heavy! This will boost your metabolism and help build lean body mass. Make sure you are drinking H20 by the gallon  Diet is everything and with changes in that alone you will begin to see a difference. | ||
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Novice
Posts: 2 |
Hey guys, thanks for the replies I'll start a plan now. Now, for a diet, can you give at least one example of a days diet plan. I mean 5-6 small meals sound like eating all day, at least to me. What does this meals consist off?, thank you again. logan | ||
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Amateur Bodybuilder
Posts: 139 |
These aren't "meals" like you're thinking. They aren't big deals. Each one should consist of a good protein source (tuna, skinless chicken breast, some ground beef, lean ham, turkey, etc.) with some fruit or complex carbs like oatmeal, whole grain bread or veggies. You eat just enough to give your body another intake of high quality nutrients and protein. Never let yourself go hungry...your body will go on red alert and your metabolism will slow to a trickle. You can't afford that if your trying to build muscle AND lose fat. However, never eat yourself silly or until you feel too full. This way your body will be constantly getting what it needs to build the muscle but will shed the bodyfat because your metabolic rate will have increased from the frequent eating. Admittedly, it's a fine line to walk. Throw together anything you want for a small meal just always get protein with EVERY one of them. You should be selecting from any fruits or veggies that you like. (They are very important, eat the ones you like, most of them are full of vitamins, minerals and fiber that will be vital to your success.) Like I've already mentioned, you can buy meal replacement shakes just about anywhere, hell Wal-Mart even carries them now. They are good substitues for one or two meals a day but whole foods should be the majority of your diet. Remember, eat just enough to keep you going, no more. You can always have cheat days and pizza and shit foods every now and then as long as you eat good most of the time. No one can eat like this ALL the time, just make improvements and you WILL see the results. You'll get out of it only what you put into it. Post again if have more questions. Most people on this board know what they're talking about and will help you out. ------------------ | ||
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Amateur Bodybuilder
Posts: 139 |
Let me give you an example of a "meal." A turkey sandwich on wheat or whole grain bread, with a piece of fruit. It's that simple. See, no overeating or anything close. But you need to eat something like this every few hours or so, 5 or 6 times a day. If your training is solid, with this diet plan and proper rest, you will see noticeable changes in a couple of weeks. Stay with it and train hard. ------------------ | ||
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Amateur Bodybuilder
Posts: 225 |
Get your hands on a copy of the February issue of "Flex" and start their 2001 Size Odyssey program. I've been doing it and though it seems like a lot of work I'm actually seeing a lot of progress. Give it a try, if you're serious. | ||
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Amateur Bodybuilder
Posts: 148 |
Yea well here is what I think, if you want to gain 35 pounds, it is not going to be 35 pounds of muscle right of the fucking bat pal. And if you think you are going to get big eating turkey sandwiches and tuna, well I hate to tell you, you are wrong. Even doing that with some creatine will do not work, sure you will gain some weight.. I mean water, but nothing worth a shit. 3500 calories gives you a pound, you do that math. ------------------ If You Can't Be Bigger, Be Better Looking! | ||
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Elite Bodybuilder 
Posts: 888 |
Don't even bother with the steroid alternatives, they are a waste of money. No.1 is your diet. Your metabolism will be slowing down so you should start to cut down on fats. Stop eatng all that cheese - it is full of it; you have it in the morning then again in the pizza! I love cheese but it is one of the worst foods you can have. The advice above is sound, you should be eating more regularly, smaller meals. Try chaninhg the way you cook things as well. Ie. boiling and grilling rather than frying. If you wanna supplement anything you could give ECA a try but not until you have your diet sorted. I'd also do a day or two extra on the weights as well. Get yourself a decent split routine together than composes of basic building excercises if you wanna increase LBM. |
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posted January 23, 2001 12:07 PM