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jggonzalezjr |
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Newbie to Site |
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seeking advice
i just joined this forum to see if anyone could give some input and advice on helping me out.
i'm 6' tall and weigh 245 lbs....i've been working out off and on for 2 months really emphasizing cardio because i had put on ALOT of weight.....i reached my heaviest ever 285! couldn't believe it......i've always been around the 220 to 230 lb range.
i'm figuring i need to lose an additional 10-15lbs which i don't think will be a big deal.
the thing is, i'm working out hard and lifting heavy, but i don't know if i'm eating wrong or taking the wrong supplements.
here is what my training looks like:
I train every morning at 6am for about an hour(+) of weights
Monday------Chest & 25 min. of intense cardio
Tuesday-----Back & 25 min of intense cardio
Wednesday---Legs & 25 min of intense cardio
Thursday----Shoulders & 25 min of intense cardio
Friday------Arms & 25 min of intense cardio
Saturday----Light Full Body Workout & 25 min of intense cardio
Sunday------Rest & 25 min of intense cardio
Typical meals on a daily basis:
pre-workout 5:30am --- protein shake 16gms / 5 grams creatine
post-workout 7:30am -- protein shake 32gms / 5 grams creatine
breakfast: 3-4 scrambles eggs, slice of toast, cup of oj, cup of oatmeal
lunch: large chicken breast, cup & half of veggies, cup & half of rice
dinner: large lean steak, baked potato, veggies
10pm----protein shake right before bedtime.....32 gms
Any suggestions as to how I can keep growing (muscularly)?????????
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Kris32 |
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Contributing Member |
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First off, do you want to lose weight or get bigger ? And second if youve only been working out for a couple months on and off you shouldnt be following a routine like that, id try a 3 or 4 day split with more compund exercises then isolation because your probably doing too much. If you want to lose weight you need to cut your calories down and burn them off which will in turn burn off fat and with your amount of cardio you should be burning quite an amount but 7 days a week of cardio is still too much do cut down and way too much if you want to gain id cut it down to 5 days to lose and 2 if your looking to gain. Also if your looking to gain your gonna need more protein you should be taking in at least 1.5 - 2 grams of protein per pound of body weight a day, and your also taking way too much creatine your just pissing it out, at your weight all you really need maintain your loaded level is 3 grams of supplemented creatine a day and to get your loaded level do a 2 day cycle of 27 grams, do a month on month off. Also if your looking to lose id get off the creatine cause your holding more water and if your not drinking enough your just drying out your tendons and muscle tissue which will do more harm then good. Id probably go with a couple months of cutting down and when you get to your desired weight then try and put on some lean muscle
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Pain is TEMPORARY, GLORY lasts foreve
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jggonzalezjr |
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Newbie to Site |
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actually.....i'm working out for the past couple of months but i've been lifting weights for years.....
i'm naturally a big guy (not fat) and the only fat is in my belly which i have mostly gotten rid of....you can clearly see my top two muscles in my six pack and the middle two are beginning to show....the bottom two are no-where to be seen, lol
I have a large back and I know I'm solid.
I mainly want to pump up and get thicker and bigger......i usually loose weight when i train hard and eat right.
I know i need more protein intake, but can it be mostly with shakes or can it be mostly food? Some of the proteins with high amounts (about 50 grams per shake) have a very high level of calories.
The creatine i'm taking is actually pretty good and I don't retain water at all..........it has no sugar and it gives me great pumps that last for several days when I don't take it. I also have always drank alot of water, a gallon or more per day easily. I eat alot of meat, chicken, and veggies.......I rarely eat fast food...maybe once a month a McD's meal.
My daily schedule with work, school and family is CRAZY!!!!...so I have no way of eating 5 or more meals per day. Its impossible to lug around my protein containers with me since I travel alot.
I know I'm not the only one in this situation (being busy) and would like some ideas on how to eat more protein on a daily basis.
I am gonna take some pics and upload them so you can see my appearance....
any additional input would be appreciated.
almost 4got.....what kinda compound exercises would you reccomend? and training only 2 days outta the week? or did i misunderstand your post?
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Kris32 |
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Contributing Member |
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If you can do it than I would recommend trying your best to get your protein and calories from natural food. The shakes i take are 46 g of protein and only 110 calories with barely any sugar and no fat or sodium. I dont know if you can get it where you are but its called "Strive Pro-ISL" and if you cant necesarily find that i would still recommend trying to find a protein isolate as it is better quality and is absorbed better by your body.
I know personally with work and formally with school it is difficult to eat that much but just bring enough with you wherever you go and I just ate on the go, whether it was during class or even while working, just try and find a way to add some calories into your diet through natural food.
As for compound exercises:
Shoulders: Military Press
Arms: Close-Grip Chin-Up (w/palms facing toward your face), Dips, Close-Grip Pushup, Twisting Dumbbell Curl
Legs: Barbell Squat, Deadlift, Lunges
Back: Chin-Up, Pull-Down, Deadlift, Row
Chest: Push-Up, Dips, Bench Press
I think compound exercises are btter for growth because you can lift more and you use more muscles during your workout.
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Pain is TEMPORARY, GLORY lasts foreve
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cougar68 |
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The problems I see are with the available diet. Your preworkout should have about 40 to 60 grams of carbs and about 40 of protein. Try taking about 3 grams of creatine immediately after with a shake of 40 protein and about 80 carbs. I mix a little of Serious Mass weight gainer and 30 to 40 grams of a good protein for post workout consumption.Do this right after you are done! Stay on the creatine, it is proven to help burn bodyfat as well as build muscle. This gets your carb intake in at the early time of day which helps your calorie intake without the increase of bodyfat. You might try cutting down to 1/2 a potato at dinner also. Sweet potatoes would probably be better also.As for shakes on the go, just rut the powder in a cup or two and as long as you have water you can mix one up on the go. No need to take the jugs with you. I can help you more with exercises later if you want it. 
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