New to the weight room(kinda)

[jhoffy_22]

Hey,
I'm Justin. Im 5'10" and about 165 pounds. I had my body fat tested at Aultman Hospital stat care and am 15% body fat. I'm pretty solid. I'm 18 years old. I've been lifting religously for the past 3 months and I always go hard in the weight room. I've deffinitely seen mass increases in strength as my weight and reps have both increased steadily. But I am starting to become more dedicated to lifting and would like to have full body wellness. I want my body to be trimmed and tone but continue to lift. At this time I normally lift 3 days per week concentrating on all muscle group accept legs. I take creatine that i purchased from GNC so I think thats its legitamate stuff.

I want to have a trimmed and tone body and lose fat around my muscles and abs especially. I'm already pretty solid and think that if I did I would look pretty ripped. I want to start doing everything the right way. I know that dieting is a big part of this. Would someone please help me out here and get me in the right direction with EVERYTHING. Including a good diet to follow, information about repetitions and sets, amount of water to drink, what supplements I should be taking(protein, creatine, hydroxycut, diet pills), and anything else of importance that I should know.

Thanks a whole lot!
Justin

 

[Nobody]

Okay this post will be very general;

To burn fat you need to basically exercise to the point where you switch from using glucose (carbs) to using lipids (fats). Careful though because too much and you'll start burning proteins (muscles). Diet wise you need to run a caloric deficit. Be known though that the more muscle you have the more calories you'll need in a day for maintainence and therein your caloric deficit numbers should be higher too.

Drink 8-10 glasses of water a day.

Reps in the 1-3 range activate type IIx muscle fibres which are meant for short but very powerful contractions.
Reps in the 5-8 range are type IIa muscle fibres which are mid-range workers and they produce mid-range strength contractions.
Reps in the 10+ range are type I muscle fibres which are long-time workers (endurance) and produce relatively weak contractions.

*Note I've stayed away from the norm. rep range because I think its safe to say that the gray area above between the muscle fibre reps is somewhat a mixture of both*

There are benefits to training each way in terms of weight training. If you train type I fibres, you're lifting the weight continuously over a longer period of time and therein this is using up your glucose stores.

On the other end of the spectrum training type IIx fibres really takes a lot of energy out of you even if you do low reps because more energy is needed to lift the weight at once (if anyone knows more about how much, or even if I'm wrong in this respect please pm with info (need to learn!))

If you're big, then your muscles will use a lot of the glucose to feed themselves.

I'd love to type on more, but I really need to do this Financial Management homework. =P

 

[tic]

Read the stickies and watch the video.

Drink 1+ gallon of water a day. Take multi-vitamen. Take whey with 30 minutes of working out. When you lift, use complimentory muscle group together; For example, go chest + tricept, Back with bicep.

Do NOT do chest + bicep unless you really know why you are doing it and give the muscle enough time to recover before the next workout.

Btw, GNC's bodyfat calculator is a joke. Sister-in-law came back as 9% a few times.. I just chuckled and laugh. She is does not workout consistently (maybe 1-2 x of light/moderate workout per week at most).