I hate to post another beginner help thread, as I have read through many. However, I am not sure that my needs are going to be the same as others. I am, from what I gather, a Ectomorph, or to put it in simple terms, skinny. Being a small guy, I have always carried my weight well with a somewhat naturally cut physique. As I am entering my 30’s, it seems the weight is starting to shift a little, and I would like to get a cut build again. I would like moderate weight gain (not topping 20 lbs), but not a ton of weight. I am 6’ 160lbs. I would like to have a workout schedule consisting of both building and cardio. I also need a program that will not negatively effect my my wakeboarding and soccer abilities, if building would do this at all. I am not a member of a gym, but I do have a weight bench and have recently acquired a treadmill. I basically need suggestions on a workout program that will allow me to build strength and get cut. I have read enough where I feel fairly comfortable with a basic diet, and somewhat comfortable with supplements. The other question I have is for my wife. She recently had a baby and would like to lose the extra pounds, mainly in the abdomen area. She will not be lifting, but would like to lose with cardio and diet. I don't feel quite as comfortable for a diet for her situation. Any suggestions for either of these would be much appreciated.
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Another Beginner help thread.
- Thread starter mjgates
- Start date
Well first off, to get cut you need cardio, running on the treadmill is fine for that. for 30-40 min a day 3-4 days a week. but to gain weight you need to take in slightly more calories than you need to maintain your weight.
Works kinda like this. I will just go off of the base 2000calorie diet. Say you weigh 150LB and you want to maintain that weight, you would stick with your 2000 calorie Diet* and you wouldnt gain or lose. now to lose 1lb you need to cut 3500 cal from your diet through the week. This should be done with 250 a day burned from cardio or weights, and 250 taken out of your diet. taking 500cal total for the day out of your diet. giving you 3500 a week. Now to gain weight its opposite. you need to eat 500 more cal a day to increase 1 lb a week. now you can still run and lift while gaining. just need to figure if you burn 250 cal a day running and lifting then you need to eat 750 more cal to be able to replace and gain. And with cutting you also want to lift to make sure you are losing weight from fat, and not muscle. after all you want to be cut so you want to rid yourself of the fat and let those muscles show through.
Eat healthy High protien and complex carbs, stay away from sugars, fast foods, ect. and find a program that fits you. if you want to gain say 20 lb figure out how many calories you need to maintain your weight there are calculators all over the internet, and then tag on extra for gaining and lift heavy.
My sched for lifting looks like this
Mon:
Chest/Shoulders/Triceps
Tues:
Cardio
Wed:
Back/Biceps
Thu:
Cardio
Friday:
Legs/Abs
Not saying this wil work for you, but it fits into my sched nicely, and I also only have a home weight bench, and treadmill, along with a squat rack, full set of dumbells and such and a pull up bar.
Its trial and error you will figure out what works for you
*2000 calorie diet was just an example. not a real figure for 150LB your caloric intake regards activity you do throughout the day, and how much muscle to fat ratio you have. muscle takes more energy to have, thus more calories
Hope this helped.
Works kinda like this. I will just go off of the base 2000calorie diet. Say you weigh 150LB and you want to maintain that weight, you would stick with your 2000 calorie Diet* and you wouldnt gain or lose. now to lose 1lb you need to cut 3500 cal from your diet through the week. This should be done with 250 a day burned from cardio or weights, and 250 taken out of your diet. taking 500cal total for the day out of your diet. giving you 3500 a week. Now to gain weight its opposite. you need to eat 500 more cal a day to increase 1 lb a week. now you can still run and lift while gaining. just need to figure if you burn 250 cal a day running and lifting then you need to eat 750 more cal to be able to replace and gain. And with cutting you also want to lift to make sure you are losing weight from fat, and not muscle. after all you want to be cut so you want to rid yourself of the fat and let those muscles show through.
Eat healthy High protien and complex carbs, stay away from sugars, fast foods, ect. and find a program that fits you. if you want to gain say 20 lb figure out how many calories you need to maintain your weight there are calculators all over the internet, and then tag on extra for gaining and lift heavy.
My sched for lifting looks like this
Mon:
Chest/Shoulders/Triceps
Tues:
Cardio
Wed:
Back/Biceps
Thu:
Cardio
Friday:
Legs/Abs
Not saying this wil work for you, but it fits into my sched nicely, and I also only have a home weight bench, and treadmill, along with a squat rack, full set of dumbells and such and a pull up bar.
Its trial and error you will figure out what works for you
*2000 calorie diet was just an example. not a real figure for 150LB your caloric intake regards activity you do throughout the day, and how much muscle to fat ratio you have. muscle takes more energy to have, thus more calories
Hope this helped.
www.johnberardi.com will answer most of your nutritional questions for you and your wife. For losing fat, I've seen better results with interval running or sprints as far as cardio goes.
As far as lifting for you...
lift big weights
use mainly compound movements
make sure and hit upper body and lower body
As far as lifting for you...
lift big weights
use mainly compound movements
make sure and hit upper body and lower body
NewGenSTi said:*2000 calorie diet was just an example. not a real figure for 150LB your caloric intake regards activity you do throughout the day, and how much muscle to fat ratio you have. muscle takes more energy to have, thus more calories
How can you figure out how many calories an individual sould take in each day?