ive gained muscle and lost fat... now to get serious

F

fade2green514

0
i went from about 160 to 140lbs in the last three months. i noticed my muscles have definitely gotten bigger.... i took before and after pics but i didnt post them yet. im waiting for my REAL after pics right... haha
so anyways, i want to get a good PWO and a good workout schedule
i have whey protein, i was thinking of adding some creatine... and any other good foods you suggest. ive tried strawberries and bananas but im not too hott on strawberries... ill do the bananas if i have to. anything else you would suggest i put in it? ill probably just eat a banana because i dont like the taste of it mixed with all the other stuff...
also, i do lots of stuff, but sometimes i think i dont have the means to excercise a lot of my body... when i probably do. i curl with both my arms... around 100lbs... and i can bench around 160lbs... and i do my situps with like 30lbs held above my head. now my real inquiry is how do i concentrate my lower abs because i noticed that with just curls my upper abs have gotten huge... im thinking its just a fat layer on my tummy... and i do sideways situps and a small amount of back lifts to keep a nice balance of muscle on my posterior and anterior that way i dont get back problems... any suggestions??
i need more cardio more cardio! lol
 
for post workout, yes, adding creatine is wise. 3-5g (a teaspoon). I would also add dextrose or maltodextrin. simple carbs to help replenish muscle glycogen post workout.

where's your leg exercises? and a little bit of back work? dude the back is one of your larger muscle groups (as are the upper legs). it sounds like you need to bring balance to your training, and quit with so many bicep curls until you fix up your back.

reverse crunchs will hit the lower abs. basically lay on a bench, and put your legs up in the air so you form an L shape. then use your lower abs to lift your butt slightly off the bench...its a very small movement..a very controlled movement.
when you do it right, it burns the abs in 10-15 reps.

it does take getting used to.
 
i dont really workout my legs a whole bunch... thats because i do a lot of intensive rollerblading and because im not as worried about it... i probably should though thanks for suggesting that... and as for my back, i do back lifts where you lay on your stomache with your arms forward and lift your shoulders and legs (for balance) off the mat.
i'll start working out my legs more... but how to i add dextrose and maltodextrin into it? what types of foods have those? maybe grapes? i like grapes. haha... oh i was thinking peanuts would help too... would they?
 
You must log in or register to reply here.
Back
Top