WHEY PROTEIN

Well most people that cut before bulking do so and then it results in them just being skinny with little muscle. Bulking (adding muscle) increases metabolism (the rate your body uses energy and that results in you burning fat faster and easier.

If you're obese (IMO over 17% bodyfat, then it'd be a smarter approach for you to cut weight first, then add muscle.

You're trying to replace food with shakes, stop that. You need to have more whole foods meals per day than shakes, ideally three or four meals and two shakes is ideal. To burn fat you can eat little and often or a lot of people saying they went on the Atkins diet ate three meals per day with a protein shake in between each meal. It's up to you but stop trying to replace all your meals for shakes.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Veggies can be taken with you anywhere as well as your protein powder.  Try to have a solid breakfast and a solid dinner, but if you can't get a proper set of meals and snacks through the working hours, use veggies and the whey to fill in for these meals.

My bodyfat is 24% but it's my gut. I wouldn't say i'm obese. I'm going to bulk up then cut later. Thanks for all the information.

I'm 5'9 and my weight is 194. I'm 32yrs old.

bulking is for me, plus you said it will help burn fat faster anyways.

I had a protein shake this morning. that's 270 calories. I had 7eggs at 2pm. Thats 490calories. I will have another shake after my workout. Then dinner will be 500calories. I need to add more meals in the morning.

If you're 24% I would personally advise you to cut first.

As far as bulking helping you burn fat, it isn't a three week cycle. You'd have to bulk for at least a year before you'd notice any significant gains.

7 eggs = 42g of protein, it'd be hard for your body to process that much protein. It's recommended that you (as a weight lifter) get 1.2-1.8g of protein per kg of bodyweight. More than that just gets used for energy or stored as fat, although protein is not a primary source of energy, if you fail to reach your carbohydrate/fat caloric needs your body will begin using protein as it's source of energy.

If your bulking you'd need to load up on carbs, 50% carbs/30% protein/20% fat < somewhere along those lines.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Ok....so I will cut...

So please explain this.

Should I keep lifting with smaller weights?
Do more cardio?
Diet?

"Should I keep lifting with smaller weights?"

No, during cutting you should lift heavy to help preserve your current muscle.

"Do more cardio?"

Yes.

"Diet?"

A calorie deficit. Eat clean. Protein intake should not change, eliminate your grains (brown rice, pasta, etc) and continue eating veggies.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Ok so no coffee? what can I eat? 5-6meals a day still?

Should I do reps of 10? 3 sets? on all machines? How long until i see the results of cutting?

Im going to the gym at 8pm so please reply with as much detailed info as possible. Thansk so much

KevinTREND
Ok so no coffee? what can I eat? 5-6meals a day still?

I believe you're making things a bit more complicated than they really are. Burning fat (to many) is easier than gaining muscle.

Just base your diet off boneless, skinless chicken, tuna, salmon, vegetables like spinach, salads, carrots, celery, water, almonds and protein shakes. Eat every 2-3 hours (if possible) consume about 2 protein shakes per day, do cardio in the morning on an empty stomach and if you can do cardio post-workout... do this and you'll do fine.

Should I do reps of 10? 3 sets? on all machines? How long until i see the results of cutting?

Reps are a preference. 4-6 reps, 8-12 reps, 6-8 reps.. it's what you prefer. Anything more than 10 reps IMPO is more towards endurance than hypertrophy though. Personally, I don't like going below 8 reps as of lately - but that's just me.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Thanks for your information. It was very helpful.

what about jumping on riods for a month or so? My friend was talking about this, but didn't think it was for me.

No, do not jump on steroids. Steroids are for people competing.

As a beginner, you'll make the same progress without steroid use than with it, therefore you can conclude they'll do nothing for you.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Ok thanks for the info again

I figured try steriods cause when I'm lifting I get tired. Like I don't have enough power. So if no steriods how can I get the power?

KevinTREND


I figured try steriods cause when I'm lifting I get tired. Like I don't have enough power. So if no steriods how can I get the power?

Eat more or get more rest in between workouts

Power means work per unit of time.

Which means it's how fast you can generate a certain amount of force in one plane of motion.

Endurance means how long you can go, just focus on running and eating healthy for that.

Which one is it you're looking for? Avoid steroids at the moment, please.. if you're not trying to compete you can reach a physique without the use and trust me you'll feel much better about having worked for it yourself through whole foods then having a potentially dangerous assistance.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

power

I will hold off on the riods. I will take your word.

I just thought I might see results by now?

It takes time, years even, I am at about 2 years of being serious about my lifting this time around and am just getting to my goals(those last 2 stomach muscles are no joke to get to pop).

What workout are you doing? If you are doing starting strength and eating correctly you should see some results in the mirror after 3-6 weeks.

Well, I'd rather be honest with you than lie to you, depending on your goal it usually takes about a year of consistent eating and training to see results.

But, just think, if you decide that's too long just think how next summer when you're at the beach you could have pecs, abs, a defined back, defined arms, etc.. and feel so much better about yourself.

Simply eat a lot of protein, veggies, grains, and healthy fats - master compound movements and progressive overload... and you'll do fine.

PS - I'm not trying to sound anti-isolation... they are good but if you isolate more of your muscle groups than you work them as a unit (in compounds), they won't learn how to work together as optimally.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Ok so what if I was to see results now. what riod is the best for me? I know some will work. My friend was 50lbs over weight, and didn't goto the gym. He took riods and got huge results in the 1st month. He won't go into the details though.

Your friend is lying if he told you that, sorry, you don't get big without working out... you can't set on your ass and take steroids and get big over night, it is still a long process and you should ideally avoid them... your progress with them as a beginner won't be any different than without them.

As far as getting big in one month, the only way I can see that as on the same level as possible is if you were at one time really huge and gained that muscle back in a month, still don't see it as completely possible.

Just eat big and train accordingly. I'm not going to recommend a steroid, sorry. If you don't do tons of studying on them, you'll end up getting seriously hurt and having to see a hormone specialist for the rest of your days.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

My friend didnt goto the gym, and then jumped on riods and hit the gym hard and got huge results. He got them fast too.

That's newbie gains.. you'll get them without steroids. Just go to the gym, train natural, eat big and lift big.

Pick a rep range, make sure that you're giving your body enough microscopic trauma to grow - 15 total reps - 40 total reps is good. 3 X 5, 3 X 10, 5 X 5, 2 X 15, etc..

Focus on these movements - squats, deadlifts, bench presses, rows, pull-ups, overhead presses, chin-ups, face pulls, weighted dips, triceps extensions, dumbell curls...

Those are all phenomenal mass builders. Focus on them, focus on increasing the weight in them, eat like an animal in the African Saffari... and you'll grow before you know it.

I put 50lbs on in my first year of training, my bodyfat started at 14% and ended up at 18%.  Just focusing on increasing my lifts and eating like I was an Ethiopian at a pie eating contest... all except my pie was a lot of grilled chicken, whey protein, spinach and pasta.

My routine was push/pull/legs, btw. 

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Well I understand that. I'm not doing riods now, maybe down the road. I'm cutting for now, and I'm hitting the gym one hour per day and adding the treadmill in for 15mins or so.

I want my gut gone. I'm 48lbs over weight, but no one thinks I'm that much over weight. I guess I'm carrying it good.

That is a good thing then, once you lose weight you'll look even better.

Good decision on avoiding steroids, you're doing yourself a huge favor avoiding - increased acne, hair loss on the head, hair gain on the body (funny how that works, eh?), testicular atrophy, permanent loss of natural testosterone (dangerous to the body, won't allow you to have kids), and you wouldn't be satisfied with the results anyway, seeing they wouldn't be any more significant than with results.

Just run in the morning before eating, run in the afternoon after weights, hit the weights hard... eat a lot of protein and veggies.. include some healthy fats like fish oils and almond butter... the weight will come off and you'll feel much better about your physique.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

I don't like fish and almond butter. Can I take fish oil pills in place of it?

I was going to add creatine to my whey protein.  2 or 3 shakes of whey protein and I want to load with creatine. I used creatine in the past, and saw results in two weeks working out at home with my small bench.

Creatine will give me the extra power to keep lifting more then normal..right?

I have celltech hardcore and bodyfortness 100% pure creatine.

I was using the pure creatine powder last time...can I mix this with my whey protein shake?

KevinTREND
I don't like fish and almond butter. Can I take fish oil pills in place of it?

Yes.

I was going to add creatine to my whey protein.  2 or 3 shakes of whey protein and I want to load with creatine. I used creatine in the past, and saw results in two weeks working out at home with my small bench.

Creatine when cutting bodyfat I personally wouldn't recommend due to water weight. Your bench increments probably shouldn't be completely credited to creatine, I'm sure diet and progress had to do with it.

Creatine will give me the extra power to keep lifting more then normal..right?

Power is rep speed, no, creatine will not give you this, you must practice it in order to get better with it.

I have celltech hardcore and bodyfortness 100% pure creatine.

You wasted your money with cell-tech, it's just an over priced creatine. Two types of creatine wasn't necessary anyway. I would avoid them, as mentioned, while cutting.

I was using the pure creatine powder last time...can I mix this with my whey protein shake?

You could... but as stated, it wasn't recommended.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Ok so stick with the whey protein, and eat good and train hard.