Trying to get beefed up-and not fat.

D

dpguitar

0
Alright, so heres where I stand. im right at about 180 and im 5'6 but its not all fat. However, a good deal of it is. What I want to do is loose the fat but I dont really want to be skinny, I want to have some nice looking muscles and definition. I just got a membership to golds gym and my friend and I are going (or trying our best to go) mon-wed-fri- and one weekend day. I was wondering what I can do to kill these two birds with one stone. Im open to anything, I have an exersize bike at home and I get on that for 15-30 mins whenever I dont go to the gym. My diet is pretty low calorie (lots of fruit, wheat bread etc.) except I have a protien shake mix I take before and after we do the weights.

I was wondering, the shake is around 600 calories (mixed with water) its close to 900 with milk. This is whats in it: -taken from the website-

Complex Carbs Only!
No Sucrose, Fructose, or Aspartame!
54g Protein
98% Lactose Free
97% Fat Free
3g Creatine
2g Glutamine
Pre-Digested Whey Peptides
100% Whey Protein Sources

I told the guy at GNC what I wanted to do, he suggested that and they also have some at the gym. Is it too much for me if im trying to loose this fat and gain more muscle?

Other than that, whats a good routine for +muscle -fat? At the gym I warm up with around 15-30 mins of cardio and then go to the weights, and cool down with cardio. lmk if you need any other info, thanks!

aside from the shake and amino acid supplement.... is there any other suppliment i need to look into?
 
Last edited:
sorry if you guys hate double posting... I figured you may need to know that im 19 years old and my diet consists of:

Breakfast: Orange juice and an apple... sometimes wheat bread.
Snack: Fruit like an apple, pear etc
Lunch: Grilled chicken on wheat toast
Snack: (not often) Cup of yogurt, or piece of fruit
Dinner: A regular meal, whatever my mom cooks or if my gf and I go out to eat I try to get something reasonable.

on days that I work out (do weights at the gym) I do everything the same except the pre dinner snack and dinner, I substitute those protien shakes I mentioned earlier for the before and after workout.

I drink water all day long and some juice here and there. I dont really eat much junk food.
 
hmm, I kind of understand it. bare with me though, im a noob to all of this. he said that this diet:

Meal 1:
Lean Protein, 1/2 cup oatmeal

Meal 2:
Protein shake/Lean Protein (2 tbsp flax

Meal 3:
Veggies, Lean Protein

Workout

Meal 4:
PWO Nutrition

Meal 5:
Veggies, Lean Protein, 1/2 cup rice or oatmeal.

Meal 6:
Shake with Flax

is ideal for a 200lb guy wising to cut, but what should I adjust to make it work for me. also, what about that shake I mentioned... is it good for what I want to do. I also have a suppliment for amino acids to help out a bit, what should I adjust?

also, i cant go to the gym until around 7pm every other day, should I still use the shake on days I dont workout or should I substitute? and what is PWO? hmmm, i hate to ask so many questions lol

*EDIT* how long should I be at the gym (aside from cadio) and what should I be doing/lifting to get the most out of my time and to get a good looking muscular body?
 
Last edited:
PWO is "post workout"

You're eating a lot of "healthy" foods in your diet, but it's just not balanced correctly. In order to build muscle your body needs a good balance of protein/complex carbs/simple carbs/healthy fats. Looking at your diet, it looks like over half of your calories are coming from simple sugars from the fruit, yoghurt, juice, etc. Make some eggs for breakfast and eat more lean meat throughout the day.

Also about your protein shake, correct me if I'm wrong anyone, I believe it's wise to have simple carbs in your PWO shake as opposed to complex carbs because sugars are broken down much more easily.
 
You must log in or register to reply here.
Back
Top