Hello, my name is Michael, age 19, and I have some questions about my workout routine. I am 6’0 and weigh around 163. I am average build (max bench around 225). I am trying to loose weight and gain muscle mass (If that’s possible). I am really just looking at becoming “toned” instead of bulk. I don’t have all that much weight to loose, but weight loss is a major focus of my workout. Every day after work, I go to the gym and get on the exercise bike for 50 minutes (HR: 137-155) or run 4-5 miles. I alternate between working out biceps and back or triceps, chest and abs. Most of the time, I will workout 2 out of every 3 days, but I do cardio everyday. Before working out I drink a PowerAde option (40 cal water) and eat a snickers energy bar. Afterwards I eat a detour bar (thinking of switching back to power bar pp) and drink a smoothie (smoothie king) for carbs. I would like to find a cheaper option for the carbs instead of the smoothie if possible. On a website I read that someone of my weight should ingest 30g or protein and 100g of carbs after working out. Does this sound right? What are good carbs and what are bad? Is there a difference in the protein found in various bars (I’m not talking about soy vs. whey I mean is the better quality protein?). Also, am I working out too much? Should I do cardio before or after lifting? What would be some good alternate cardio exercises that would get rid of stomach and love handle fat? Does the 30 minute window begin after you lift or after you get done working out all together? Is there anything I should watch out for when buying these products (for instance: and ingredient in them or something)? Any suggestions would be greatly appreciated.
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- Thread starter red raider
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can i ask what you are trying to do losing weight at 6' 163??? You definately dont need to lose anymore weight.
I would also say you're overtraining, you should aim for three good full body workouts a week. What's the rest of your diet like?
I would also say you're overtraining, you should aim for three good full body workouts a week. What's the rest of your diet like?
red raider said:I alternate between working out biceps and back or triceps, chest and abs. Most of the time, I will workout 2 out of every 3 days, but I do cardio everyday.
That's probably too much cardio, in fact, I'll say it is. And your lifting isn't doing enough for you because it looks to be 25% compound and 75% isolation, in the upper body only and no leg work. Find a good pre-made, like HGM, AoW, ABBH I & II, etc.
Before working out I drink a PowerAde option (40 cal water) and eat a snickers energy bar. Afterwards I eat a detour bar (thinking of switching back to power bar pp) and drink a smoothie (smoothie king) for carbs.
Drop all that. The first ingredient in Powerade is HFCS. You don't need that and I'll bet it's the first on the snicker's also. Instead, eat oatmeal with fruit before your workout.
I would like to find a cheaper option for the carbs instead of the smoothie if possible.
Dextrose and maltodextrin. You can get it at just about any place the sells suppliments, but my two favorite places are:
Also try a local brewery store and bakery store (not Krispy Kreme, but someone who supplies the ingredients in bulk).
On a website I read that someone of my weight should ingest 30g or protein and 100g of carbs after working out. Does this sound right?
About right. The ratio is 2:1 - 4:1 carbs to protein.
What are good carbs and what are bad? Is there a difference in the protein found in various bars (I’m not talking about soy vs. whey I mean is the better quality protein?).
True, not all proteins are created equal. Nuts and seeds have protein, but they are missing about two or more essential amino acids.
Meats, dairy, eggs and fish all have complete protein profiles.
And not all wheys are equal either. I like Optimum Nutrition. It's well recognized, has 5g BCAA in every scoop and one other feature I can't recall right now (got it, 4g of Glutamine). And it's cost effective.
Also, am I working out too much? Should I do cardio before or after lifting? What would be some good alternate cardio exercises that would get rid of stomach and love handle fat? Does the 30 minute window begin after you lift or after you get done working out all together?
Don't fret so much about the 30min window. Start counting after you finish, but you have more time than 30mins. It's doesn't close after 30mins, so no need to push people out of your way to beat the clock.
Is there anything I should watch out for when buying these products (for instance: and ingredient in them or something)? Any suggestions would be greatly appreciated.
High Fructose Corn Syrup, flour, corn syrup, sugar and anything you can't pronouce.
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theenforcer1 said:can i ask what you are trying to do losing weight at 6' 163??? You definately dont need to lose anymore weight.
I would also say you're overtraining, you should aim for three good full body workouts a week. What's the rest of your diet like?
I felt like that was too much. I eat a breakfast taco in the morning, lean quizene at lunch and dinner. Oh yeah, and a protein bar after working out and the snickers before hand. Sometimes I snack on fruit like apples, bannanas or peaches.
P.S.- I would like to say thanks to everyone for their advice. It's hard to find good information on the internet without someone trying to sell you something.
trying to loose weight and gain muscle mass at the same time is like trying to run and walk at the same time imposable you need to work on the loosing of the weight then toning/gaining you should start of by working out 4 times per week (4 out of 7 days)
also never do the same workout each time you go to the gym because your body will get used to this and not change... cardio before your workout is best try not to use machines
your better of running or swimming...
when you have lost the weight to tone/gain the muscle use the pyramid method with compound exercises, also supplements are not necessary i try to deter my clients from using them because they upset the bodies natural balance rather eat complex carbs along with foods high in whey protein make sure all of your meals are balanced and healthy. and with the question how many meals try eating 4/5 smaller meals throughout the day rather than 3.
Hope That Helps
Grant,
Your Personal Trainer
also never do the same workout each time you go to the gym because your body will get used to this and not change... cardio before your workout is best try not to use machines
your better of running or swimming...
when you have lost the weight to tone/gain the muscle use the pyramid method with compound exercises, also supplements are not necessary i try to deter my clients from using them because they upset the bodies natural balance rather eat complex carbs along with foods high in whey protein make sure all of your meals are balanced and healthy. and with the question how many meals try eating 4/5 smaller meals throughout the day rather than 3.
Hope That Helps
Grant,
Your Personal Trainer
Technically, you CAN gain muscle and burn fat...but its a slow process. The scale will barely budge, but over time you will see the results in the mirror.
For most peopel its easier to go with one goal or the other, so you get faster results and thus don't become discouraged and quit trying.
For most peopel its easier to go with one goal or the other, so you get faster results and thus don't become discouraged and quit trying.
all i can say from my own experience the way that i got ripped and am massivly defined.. is mastering your bodyweight.. you see to lose fat in the end.. is that you must burn more calories then you eat in a day on a daily basis and this is not easy to and often can not be done with weights unless you have no life wich im sure you do lol..... i would start with pushups and situps, pull ups, and bodyweight squats no matter if you do cardio everyday how much are you really burning... did you know that every15 pushups you do you burn 21 calories.. now i am able to do 1000 pushups in 45 minute period.. 1000 divided by 15 x21 equals how many calories i burned i dont have a caculator on me but im sure thats way more calories then i eat in a day hence i well burn fat but i also eat 5000 cals a day when burning so much you must still eat alot to preserve muscle the military has the being strong yet toned figured out but doin it is not easy you think that what im tellin you is prolly insane... i mean 1000 pushups thats crazy well thats close to what you would be performing in the military plus a ton of running.. to get insane results you must be insane i hope this helped and if you have q. just ask... but i kno this works because i can do 1000 pushups i am 5 foot 11.. i weigh 160 flat.. and if you think doin so many pushups well not increase mass or strength because ppl well say that it only works endurence well that is not true in fact you would look at me and see im strong but you wouldnt expect that i went form benching 155 to 300 with just doing pushups nuthin else that proves the it works more then endurence so dont thing doin bodyweight well decrese your strength cause it wont.
Technically, you CAN gain muscle and burn fat...but its a slow process. The scale will barely budge, but over time you will see the results in the mirror.
For most peopel its easier to go with one goal or the other, so you get faster results and thus don't become discouraged and quit trying.
I am totally agree with you as it is very necessary for us to follow one goal that we are on as, it will give you perfect body shape and thus helps in managing the body, it will be beneficial more beneficial in spite of following different health regimes.
thanks
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