Working out! Fitness! Nutrition!

[lator-illa]

Reviving an old thread. Looking for some direction:

In December, I weighed in at around 178. My workout regiment was a little flaky but on a good week it consisted of a combination of sports (vball, soccer, squash) and gym (lifting). My Achilles heal was my diet. It was garbage. I'm sure I was consuming 3000-4000 calories a day, and a chunk of that was food that was not good for you. I was also not happy with my body. I had a belly and did not like it. So I made the rash decision to overhaul my diet.

After some calculations online, I decided to eat no more than about 2000-2100 calories a day. I also got more diligent in my workouts. I generally play sports 3 times a week (between 2-4 hours at a time, depending on the sport), and do weights 3-4 times a week (usually 5 sets a workout).

Now I realize it's only 10 weeks, but my weight has gone down to 163, clothes are fitting looser for sure and people are taking notice to my weight change. Also my strength has not much changed (I am more or less lifting the same weight as I had before) despite my slimming down.

At this point, I'd like to build a little more muscle mass, and realize that I should start to increase my caloric intake, with the dominant source of that being protein based. I am look for advice on what I should do and/or good sources of information that could lead me to a more definitive plan.

I've also toyed with the idea of seeing a nutritionist and/or trainer.

Thoughts?

I've recently changed my workout program. Google Joe Defranco's Built 2 Last program.

It's a 3 day program which the primary focus is strength, but incorporates "Strength" circuits in every workout day. I'm on my 7th week and it's fantastic! You'll build some mass for sure, but the program allows you to get lean as well (due to the circuits).

 

[Mina]

So I've been going to the gym every other day for the last 3 weeks, yesterday was the beginning of week #4.

I've lost about 10 lbs in those three weeks. My goal is to lose another 15-20 lbs in the next 5 months.

Meanwhile, I want to build some definition in my stomach, chest, arms, back, legs, etc.

So I've been doing full body exercises every time I go to the gym.

I want to lose my belly fat and work on my core muscles as a primary target, what are some exercises you guys recommend?

Any tips/advice is welcomed.

 

[LePhillou]

So I've been going to the gym every other day for the last 3 weeks, yesterday was the beginning of week #4.

I've lost about 10 lbs in those three weeks. My goal is to lose another 15-20 lbs in the next 5 months.

Meanwhile, I want to build some definition in my stomach, chest, arms, back, legs, etc.

So I've been doing full body exercises every time I go to the gym.

I want to lose my belly fat and work on my core muscles as a primary target, what are some exercises you guys recommend?

Any tips/advice is welcomed.

Fat goes in layers, not in a targeted area. Yes you can make certain muscles stronger but in terms of definition, it's all in the body fat.

Anyhow to make your core stronger, this progression will help a lot:
http://convict-conditioning.com/wp-content/uploads/2013/08/legraises.jpg
all these moves are made at a 2-1-2 cadence. 2s up, hold 1s, 2s down. It might take weeks to get through each progression... obviously other compound moves will help (ie pushups and what not) but that goes directly against those

 

[shanekingsley]

So I've been doing full body exercises every time I go to the gym.

I want to lose my belly fat and work on my core muscles as a primary target, what are some exercises you guys recommend?

Any tips/advice is welcomed.

This is what I put together for myself and circuit/rotate these when needed during my major muscle group workouts or as a dedicated core workout day. I would normally do 15-30 minutes cardio as warm-up and stretch as cool down.

Plank 3:00 x 2
Side Plank 1:00 x 2
Modified lifts (2x15) move from plank to push-up position and back.
Opposite Arm and Leg Raise (3x15) hold for 20 seconds and switch sides
Tornado Crunches (3x15) lay flat on back with arms outstretched at shoulders. Lift legs together in circular motion from side to side. Variation - instead of circular motion, move legs from right side to left side and repeat x15 for each side.
Weight pass (3x15) flat on back, arms extended overhead, legs extended with feet together. Bring knees to chest and hands to feet. Add a 5lb on ankles for added resistance and pass weight between hands/feet.
Leg lifts (3x20) lay flat on back hands under glutes. Raise legs as high as possible, keeping legs straight and together.
Single Leg Lifts (3x15) flat on back, both legs 3 inches off the ground – lift single leg and lower smoothly to starting position. Repeat with other leg.
Scissor kicks (2x15) same as position as leg lifts and do sweeping scissor kicks and cross feet in the middle
6 inches (failure) lay flat on back do one leg lift and slowly bring down feet and hold at 6inches.
Horizontal crunch kick-ups (3x15) hold on to the top of the bench, keeping feet tucked in and bringing knees to chest and then extend legs up in the air up to ceiling.
Ab-wheel (3x15)

Stability Ball Core Exercises
Oblique Crunches (3x15) hip on ball, bottom foot in front and against wall. Arms behind head - side bend crunch.
Knee-ups (3x15) palms on floor, lower shins on ball, bring knees to chest
Crunches (3x15) back on the ground, feet on ball or feet and calves gripping ball off ground.
Superman – Stomach over ball, feet on ground 1½ shoulder width. Fully extend upper body reaching the arms straight out over head with hands in a neutral position for at least 1-3 second 1x15
Walking on hands – mid-thighs on ball, walk forwards, backwards with hands until ball under feet. 1x20

 

[regder]

Good advice so far. You may want to also try the sworkit app for your phone. Gives you a circuit that's very core focused and gets your heart rate up. Changes every time you do it so you don't get bored.

Highly recommend it.

 

[Mina]

Much appreciated guys. Shane, that sounds like a hell of a routine, I'll have to give it a shot this Sunday. Thanks again!

 

[bakaboy]

Well done Mina. I will send you a txt with the routine that an old guy follows. Since you are focusing on race fitness my routine may be slightly different from the ones listed above.

Much appreciated guys. Shane, that sounds like a hell of a routine, I'll have to give it a shot this Sunday. Thanks again!

 

[shanekingsley]

Much appreciated guys. Shane, that sounds like a hell of a routine, I'll have to give it a shot this Sunday. Thanks again!

No problem. I try to have a routine I can do in my basement - no more gym memberships for me, but then again, I'm not very advanced and just want to be fit and healthy.
First time you do them, or during the first week - maybe just do one set of each exercise and then next week do two sets and third week you are up to 3 sets.
I also find that doing decline pushups on an inverted bosu ball is great balance work for the core, with hands on the flat side of the bosu and feet up higher on a couch or steps or weight bench. To make it more complicated, I'll then put my feet on a stability ball and do plank/push-ups on the inverted bosu - the balancing seems very good for core. Like this:

This is another exercise I like:

 

[Hardwrkr13]

Arnold has often bragged about doing coke and banging sluts. I say you give that a try.

 

[dricked]

So I've been going to the gym every other day for the last 3 weeks, yesterday was the beginning of week #4.

I've lost about 10 lbs in those three weeks. My goal is to lose another 15-20 lbs in the next 5 months.

Meanwhile, I want to build some definition in my stomach, chest, arms, back, legs, etc.

So I've been doing full body exercises every time I go to the gym.

I want to lose my belly fat and work on my core muscles as a primary target, what are some exercises you guys recommend?

Any tips/advice is welcomed.

You can do 10,000,000 crunches and not have abs. Those are 90% diet. Last season I went to a strength conditioning class 4-5 times a week for 2 months and it was pretty awesome. No special fancy workouts, lots of circuit training while focusing on form (not cross fit). I barely made it through the season riding on the coat tails of my little bit of getting back in shape. I've started much earlier this year and I'm back with my gym partner again. Just stay consistent, challenge yourself, and give it everything you've got while you're there. Diet is just as important if not more so eating right and eating enough are key. Paying a nutritionist and personal trainer is expensive but it can get you results faster.

 

[Mina]

Paying a nutritionist and personal trainer is expensive but it can get you results faster.

I've been on a pretty strict diet since I joined the gym but 4 weeks later, I'm starting to get dizzy spells and feeling drained/tired. I've been taking a multi-vitamin almost everyday but I'm starting to feel like I'm not getting enough nutrients. I plan on going to see a nutritionist some time in early January. Any recommendations?

 

[Hardwrkr13]

I've been on a pretty strict diet since I joined the gym but 4 weeks later, I'm starting to get dizzy spells and feeling drained/tired. I've been taking a multi-vitamin almost everyday but I'm starting to feel like I'm not getting enough nutrients. I plan on going to see a nutritionist some time in early January. Any recommendations?

Read the nutrition link I sent you as it has solid nutrition/diets in it. If you've lost 10lbs in 3 weeks you're cutting too fast so make an adjustment. 2lbs a week is as far as you want to go. Since you're trying to lose fat you're having to consume less calories than you're burning so you will feel tired to some degree (just make sure proper ratios and nutrients are being met).

 

[LePhillou]

Read the nutrition link I sent you as it has solid nutrition/diets in it. If you've lost 10lbs in 3 weeks you're cutting too fast so make an adjustment. 2lbs a week is as far as you want to go. Since you're trying to lose fat you're having to consume less calories than you're burning so you will feel tired to some degree (just make sure proper ratios and nutrients are being met).

Well cant paint everyone with the same brush. The more extra weight you have to lose, the more weight you WILL lose in the initial weeks. Like me right now close 200 lbs with ideal weight around 150-160 (ive become lazy and a fat fak)

Previously, when id have to lose weight (from 180 or 170), it would be by smaller increments, but now, if i change workout + diet regimen at the SAME TIME... it will be bigger increments of weight that i'll be losing.

 

[Hardwrkr13]

Well cant paint everyone with the same brush. The more extra weight you have to lose, the more weight you WILL lose in the initial weeks.

I'm not. I know his size and I know how to do a proper cut to spare muscle and to avoid making his weight training worthless.

 

[2yammi4u]

So I've been going to the gym every other day for the last 3 weeks, yesterday was the beginning of week #4.

I've lost about 10 lbs in those three weeks. My goal is to lose another 15-20 lbs in the next 5 months.

Meanwhile, I want to build some definition in my stomach, chest, arms, back, legs, etc.

So I've been doing full body exercises every time I go to the gym.

I want to lose my belly fat and work on my core muscles as a primary target, what are some exercises you guys recommend?

Any tips/advice is welcomed.

Hey Mina hopefully you didn't puchase any suit yet...losing 20lbs it's quite a bit!

Sal

 

[Mina]

Beef jerky for post work out protein. Yes or no?

 

[Boots]

Beef jerky for post work out protein. Yes or no?

Depends what you're trying to achieve.

It's got the protein given its portion size. But It's got a relatively large amount of sodium compared to other meats like something like chicken, but as long as you're sweating a lot in your workout that shouldn't be an issue.

Shouldn't be your only post workout meal though.

I personally don't really sweat much when I lift, only when I run. So something like this wouldn't be ideal for me but for you it might.

 

[Boots]

Anyone ever have any... digestive... issues with the loading phase of creatine?

I have since stopped taking the recommended 15g per day on the first 5 days and dropped it down to 5 because things were getting a little too uncomfortable. Even 10 wasn't helping.

I wasn't even going to do a loading phase until the guy at GNC and the label recommended it....

 

[Hardwrkr13]

Anyone ever have any... digestive... issues with the loading phase of creatine?

I have since stopped taking the recommended 15g per day on the first 5 days and dropped it down to 5 because things were getting a little too uncomfortable. Even 10 wasn't helping.

I wasn't even going to do a loading phase until the guy at GNC and the label recommended it....

Is it giving you the runs and is their anything else mixed with your creatine?

A loading phase isn't mandatory as full creatine saturation will occur after about a week with a regular daily dose. Some feel it helps them, others don't find it gives them any advantage. I take creatine and stopped doing loading phases more than 10yrs ago.

 

[Boots]

Is it giving you the runs and is their anything else mixed with your creatine?

A loading phase isn't mandatory as full creatine saturation will occur after about a week with a regular daily dose. Some feel it helps them, others don't find it gives them any advantage. I take creatine and stopped doing loading phases more than 10yrs ago.

Nothing really I just put it in the same shake as my protein.

Since taking 5 grams a day it's been a lot better. I feel like the loading phase was a waste because I was losing a lot of water from the runs. Kinda disappointed from the advice that was given to me.

Thinking back, if some teen took it and didn't know that they were losing lots of water from the runs it could be pretty dangerous...