RE: how's this workout routine
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RE: how's this workout routine - 11/28/2006 11:37:44 AM
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Nm0ney34
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your diet seems pretty good food wise. Ive always been a fan of athletes getting more carbs, usually 50-60% for the energy.
What you should do is find out your regulary calorie maintance level. as your meals go your 2300-2400 is about right if your calorie intake should be around 3000. I beileve u take whatever your calorie number is and subtract 20%.
As a man you should never drop below 1800.
Are you trying to get just lean? or bigger and lean?
Basically what im saying is you probably need some more calories either way.
Why dont you consider checking out a calorie calculator somewhere. find out how much you should be taking in with your activity level.
(in reply to saternal)
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RE: how's this workout routine - 11/28/2006 3:33:39 PM
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saternal
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i've calculated it and its suppose to be around 2800-2900 on different calculations methods
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RE: how's this workout routine - 11/28/2006 3:59:34 PM
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Nm0ney34
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wow, I would have thought it would have been a little higher honestly. especially with you doing cardio and lifting.
so again, are you trying to just get lean? or put on lean muscle and get bigger?
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RE: how's this workout routine - 11/29/2006 12:43:07 AM
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saternal
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Hmm..to be honest, i'm not really sure. The thing is, i wanna get more muscular then i am right now and at the same time i wanna lose my stomach fat.
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RE: how's this workout routine - 11/29/2006 7:43:30 AM
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Nm0ney34
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The reason why I ask is, because you need to eat more to make more muscle, and you need to eat less to lose the fat. You can do both at the same time, but its more difficult.
so I guess what you need to decide is, do you want to do both at the same time or focus on one then the other. I know lots of guys who go different ways. Some get lean then put on muscle, some put the mass on then get lean, others do it at the same time.
Because if you want to do both you will need to consume more calories. But because your doing cardio/getting in that heart rate zone you will burn fat too. and those extra calories will be used for energy and rebuilding muscle. But like I said sit down, figure out what you want to do, what you feel comfortable with doing.
and stomach fat is the hardest to get rid of. Its usually the last part to go. Sounds like you want to see those abs, If i remember correctly your body fat needs to be around 8-9% for them to really show.
I know I talk alot, lol.
< Message edited by Nm0ney34 -- 11/29/2006 7:46:06 AM >
(in reply to saternal)
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RE: how's this workout routine - 11/29/2006 8:48:52 AM
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saternal
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I guess the only way then is to lose weight ( eat less calories ) if i wanna lose the flab. I used to be overweight, i was nearly 100kg at the start of this year. Now i weigh 78.5kg . But i'm also afraid that i'm eating too much Carbohydrates and fat to put it back on.
Looking at my diet plan do u think i'm eating alright?
Nowadays i run 2.4km after my weight training which is 3 times a day as well as tennis once occasionally on sundays. Also, i havent checked my body fat.
P.s : youve been vv helpful so far
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[Deleted] - 11/29/2006 1:58:10 PM
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Deleted User
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[Deleted by Admins]
(in reply to nextbigthing)
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RE: how's this workout routine - 11/29/2006 6:38:46 PM
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Nm0ney34
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Congratz on the wieght loss.
Built- he has answered most of those questions already. He wants to cut body fat, but get lean muscle at the same time. the dumbell bench can be easier on your shoulders than the barbell, depending on how you bench.
I still think he should add in squats as well, I still think its one of the most if not the most important exercise.
Anyway, as for your goal. If you feel more comfortable losing the wieght first then I would do that. However you shouldnt be afraid to take in the calories you need to get bigger. I can understand a little because I was over wieght for a bit when I was younger, it can get hard to make yourself eat more once youve made the progress of losing wieght.
For exmple to gain mass i need to take in about 3,800-4000 a day. for you I would Guestimate about 3,400 or so. As long as I stay active, I.E lifting 5 days a week, and cardio...all those calories will be put torwards energy and muscle rebuilding. So i will be burning fat while gaining muscle
But again you seem like your more comfortable with losing the wieght first, then putting the muscle mass on. And theres nothing wrong with that. So just follow your plan until you get what you want, then start a new diet plan to put on the muscle mass. That calorie calculator in the Nutrition thread works great if you havent already checked it out.
(in reply to Deleted User)
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RE: how's this workout routine - 11/30/2006 6:42:15 AM
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nextbigthing
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builtdarntough150 said :
" You do 72 reps for chest per day and you're going to tell someone their overtraining? "
first of all the number of reps as nothing to do with overtraining or not ! it's the number of sets or how many times per week u train it.u really don't know what your talking about so don't make comments assclown.
and were did I said that I do 72 reps for chest per day lol ??? never said that.
_____________________________
i'm 19
incline bench press 160lbs 100reps
incline dumbells curl 100lbs 2 reps
stiff leg deadlift 220lbs 100reps
(in reply to Nm0ney34)
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RE: how's this workout routine - 11/30/2006 7:10:09 AM
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saternal
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Whats the effects of overtraining? I used to do 5 sets per muscle group with chest bi and tri on monday and friday until i recently just changed it.
Also i just wanna knw if my diet and exercise routine are good enough for me to cut and get lean muscle mass as well and mayb in the future i can change my diet to fit muscle mass building.
(in reply to nextbigthing)
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RE: how's this workout routine - 11/30/2006 7:34:39 AM
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Nm0ney34
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yes for now your plan is fine for getting lean and cutting fat.
Over training is basically where you work your muscles to much and dont give them addaquit time to rest and rebuild. Which leads to no gains and can actually make your muscles smaller. People get so caught up in thinking more is always better...but sometimes it isnt.
5 sets isnt bad. Every once in awhile i even go 10x10 on a few exercises.
For you more sets with high reps isnt such a bad thing, it will help with the cutting.
(in reply to saternal)
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RE: how's this workout routine - 11/30/2006 8:06:30 AM
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saternal
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One more thing, my bisceps , triceps and chest hardly ache the next day after my training.does that mean i'm lifting too light?
must they ache in order to show that they are actually building?
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RE: how's this workout routine - 11/30/2006 8:13:25 AM
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saternal
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Also is overeating protein a bad thing? because some days i eat normally but i eat extra stuff here and there and it adds up to omore then what i should eat which is around 160g of protein.
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RE: how's this workout routine - 11/30/2006 8:26:04 AM
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saternal
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hot about hot - rox? will it help losing the lower section of my belly?
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[Deleted] - 11/30/2006 9:41:14 AM
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Deleted User
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[Deleted by Admins]
(in reply to saternal)
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RE: how's this workout routine - 11/30/2006 2:23:04 PM
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Nm0ney34
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Ive heard mixed feelings on the soreness thing.
Just make sure that every minute in the gym is well spent and every lift is 100% intensity. Myself for an example i usually feel a little soreness. just make your lifts more intense.
lower abs are the hardest to make show up. Just keep up the cardio, and try to throw in a few lower ab exorcises like leg raises with a exorcise ball. your body fat also has to be low, but it will get there if you stick to the plan your on. just give it time
guys take the argueing somewhere else besides his thread =p
< Message edited by Nm0ney34 -- 11/30/2006 2:24:15 PM >
(in reply to Deleted User)
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RE: how's this workout routine - 11/30/2006 6:48:05 PM
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saternal
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when u say 100% intensity does that mean when u lift lets say e.g dumbell chest do u lift ure maximum every set? or you start off small and end big?
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RE: how's this workout routine - 12/1/2006 8:19:35 AM
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saternal
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There's so many ways to calculate my daily needs from protein , carbs and fats. However what would be the best for me?
I just measured my BF which is 18.6% , 77.5kg, 185cm
I'm currently eating about 45% carbs, 25% fat, 30% protein.
My target bf is around 15%
(in reply to saternal)
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RE: how's this workout routine - 12/3/2006 5:24:24 PM
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Nm0ney34
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When I say 100% that just means making sure your challenging your muscles every set. Example, say I do 225 on bench 5 times. When I know I can do 235 5 times but its just harder. For more intensity in my workout i should do the 235 5 times because its more of a chalenge, but I can do it. See what I mean, dont lift light when you know you can do more.
as for intensity in cardio lets say you can run a mile 3.1 miles in 18 minutes, but because you slack you run it in 22. Keep the intensity up and you'll always get beter results.
As for your daily percentages, I would say your good. With the diet and lifting/cardio you'll reach your goal in no time im sure.
(in reply to saternal)
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