Need Some advice or tips if you will

N

NewGenSTi

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Hey everyone, new to the forums here. I have been not fat all my life, but not in shape. and I have been lazy most of my life. recently I decided I was sick of being out of shape and tired all the time. and most of all sick of my man boobs.. lol.. Well anyways 5 months ago I started lifting weights regularly learning quickly from mistakes and adapting to what works for me. I currently lift 3 days a week monday, wed, and friday. Recently I started dieting. I have given up all fast foods and am straying away from sugars as much as possible. I have been eating 5-7 small meals a day rather than 3 large ones, and I have been eating lots of fruits, veggies, chicken, tuna, lean beef, and such. and I have also added cardio to my program. now I have been running roughly 2 and a half miles 4 or 5 days a week. which is roughly 30 min of running. now I have been dead set at 200lb for while. when I started lifting I was 200lb and I dropped down to about 190 within the first 2 months, and then came back up to 200. now I am not worried about numbers here. I have definitly gained muscle and I am sure that is where the weight came from. I have noticed nothing but good results as far as how I look and feel this entire time untill right now. I was up to about 170lb in decline bench. and since I started eating healthy and running I had to drop back down to about 155. my question is am I maybe not getting enough calories in my diets to the point I am losing muscle? My goal is to lose bodyfat ( not weight ) I would like to get myself ready for the beach this summer and I have set my goal for 5 months from now I would like to be lean and fit. Should I maybe eat a little bit more than I am now and run a little bit less, or just worry about cutting now and building later, or should I build more muscle now and start cutting the month or 2 months before my goal point. I understand if I build more muscle now it will be eating away at the fat anyways. so maybe that is the route I should go. BTW I am 6'2 200lb
So far I am happy with my results. I was just looking to lose the fat a little bit quicker. although I have noticed recently that my shoulders are starting to tone out along with my arms and my gut is slowly but surley dissapearing.

and last question. any tips as far as chest and bicep exercises that I can rotate in and out of. I starting out doing flat bench, and overhead pulls and flys and recently I stopped flat bench and incorporated decline and incline bench instead noticing huge gains quickly. and I have also changed up a bit from doing barbell curls to hammer dumbel curls and incline bench curls and such.

Would doing pullups and pushups show me any increases. and should I maybe invest in a cable machine?
I have an olympic bench and squat rack in my house that I lift with now. but I can just as easily get a cable machine if needed.

Sorry for the long post. its just I have never stuck with lifting for so long and I am excited with results so far and I would just love to hear what works for everyone else so that maybe I wont have to make the mistakes myself maybe I can learn from yours. hehe :D

Thanks everyone
 
Whats your meal timing like? Try eating a meal 1-1.5 hours before your workout with a good deal of complex carbs (they call it carb loading in the bodybuilding world). Then afterwards, get some protein (protien powder) in your system.
 
usually eat every 2 to 3 hours, and I usually have a protien shake right when Im done lifting. but thats it should I incorporate a few protien shakes a day. or maybe one right after workout and maybe another an hour later or so?
 
I usually have a protein shake first thing in the morning, then after a workout or at night before bed. Throughout the day, I eat whole food sources of protein.

When you say you had to drop down to 155 bench, what did that mean?

Is that maximum? or just workout weight.

For maximal gains on your lifting routines, you have to know your one rep maximum. Then you can figure out how many reps you need to do at a certain weight to improve. There are a few charts on the net, just google "one rep maximum"
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Oh also don't forget that we all have high energy and low energy days. Somedays I can complete a workout with ease, other days I have to basically drag my butt through them. I always feel better when I complete a tough one that I wanted to quit.
 
I was moving steadily up in my bench I was doing 165 in sets of 8, then the following week I went to 170 in sets of 6, then the week after I couldnt even get 170 up 3 times, I dropped down to 155lb and I could only do that 6 times struggling on my last rep. I was progressing roughly 5-10lb every 2 weeks and now it seems like I just couldnt do it.. The only things I could think of that could cause this are 1, I started to cardio and eating differently, 2, I hit shoulders and triceps a little harder than normal just 2 days prior, and 3 We got some snow and I spent alot of time riding the snowmobile throughout the week. so maybe it was a mix of everything and my body trying to catch up to itself. maybe I should take a week off of lifting for rest sake
 
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