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Yaqoob

Canada3408 Posts

March 30 2010 17:47 GMT

#81

I am just starting to work out and I have increased my calorie intake and I am trying to eat more foods with proteins and carbohydrates and I have started taking protein whey isolate and creatine but there is one thing that bothers me. One thing to note is that I will be working out at home cause of time restraints. I have at home:

Dumbell and weights. A decent bench + bar. A small machine that allows me to do chin ups. A skipping rope.

Right now I am 120lb and 5'9

I've read many places (including this blog) which talks about the fact that sleep and rest is where the muscle growth takes place. In 1 month I will have a schedule as follows:

Sunday to Friday Night:

Leave house @ 10pm
Start work from 11:30pm to 7:30am
Take bus to school and arrive around 9am.
Study/Homework/Nap till 1st class @ 10:30am
Lunch @ 12:30pm - 1:10pm
Class from 1:10 - 3:10pm
Get home around 4pm and do homework till about 5pm
Sleep from 5pm - 9:30pm
9:30pm - 10:10pm - get ready for work and repeat this for 4 more days

Friday after school till sunday night I don't have any work.

So anyways, as I heard that rest is where muscle growth takes place, I am worrying that me working out is not as much benefit or none at all. I will only be sleeping around 4-6 hours a day and then I work midnight shift where I stand up for 8 hours but its not that hard of a job for my upper body. Doing a hard workout friday night and resting on saturday is not a problem.

So should I workout hard Friday Night and Saturday Night so I have those days/nights to rest? I heard your supposed to do as in the OP which is:

Day 1 workout
Day 2 Rest
Day 3 workout
Day 4 Rest
Day 5 workout
Day 6 Rest
Day 7 Light exercies/cardio

So what should I do. Advice needed

Archaic

United States4024 Posts

March 30 2010 20:02 GMT

#82

Is there a safe strategy for picking the weights that you start with? I've been meaning to start a workout routine/habit for some time now, but I simply didn't know where to start. Thanks to this, I have part of it. Should I just pick a weight, and see how it goes, or should I pick a weight that I am most comfortable doing with the mentioned sets/reps.

zomgzergrush

United States923 Posts

March 31 2010 09:15 GMT

#83

yeah I've noticed since the years of high school and early college are gone I have less and less time for just plain physical activity (sex only burns so many calories).

With the time of no physical activity slowly building up, I have much less overall energy, bodily responses to stress, and just plain things that used to not happen.

Foucault

Sweden2826 Posts

March 31 2010 10:40 GMT

#84

On March 30 2010 10:13 Duke wrote:
would you know anything about skincare?

I know a little yeah, not too much though.

I use a cleaner and mosturizer daily after workout + shower. It really does help with keeping your skin soft and nice. Other things to use are b-vitamins, omega-3 and clean foods if you want your skin to look awesome. Stuff like niacinamide (vitamin B3) and Carnosine works wonders for your skin too.

Foucault

Sweden2826 Posts

March 31 2010 10:51 GMT

#85

On March 30 2010 14:49 Fosh wrote:
This seems like a good blog, even though I didn't read through the whole thing.

I've been weight lifting for the last yearish and in general I think if you want to lose fat doing heavy lifting is a better way to lose it. The more muscle density you get the more calories they burn by themselves, so basically you'll lose fat AND gain muscle which will mean you will look good (naked), instead of like when you see these obese people who do cardio only and just look horrible despite hitting a goal weight. Ofcourse doing weightlifting (and very little cardio) means alot slower fat loss and some people might be discouraged when the scale is standing still (or even going up due to the muscle mass increase).

I agree about the "thin-fat" people. I saw this spinning teacher the other day in the locker room. I thought he was gonna be ripped because he looks skinny, but when he removed his shirt a huge belly appeared. I just wanted to go tell him: "look dude, start lifting some weights and eat properly. Beer and spinning alone won't make you look awesome".

At the same time, conditioning (cardio) is super important to your general health. It's not all about maximizing fat loss, but keeping your heart and brain healthy as well and weight lifting doesn't affect cardio-vascular health as much as one would like to. But weight-lifting DEFINATELY is very important in order to get an athletic looking body, unless you are an elite/amateur runner/swimmer whatever. If you do cardio 5 times/week with good nutrition, hell you will look ripped as hell pretty fast. You won't have alot of muscle though, and while many dudes probably could settle for the super lean, chiseled model-look, many also like to add on some muscle.

Nutrition is the factor that is often overlooked. Anyone can actually carve out a decent physique by just staying in the kitchen, eating the right kinds of food. Beef and broccoli will make your friggin abs pop out some time in a near future. My point is that nutrition is the most important factor for efficient fat loss.

One last thing that's important. Lots of carbs isn't for everyone. Our bodies seem to respond in different ways to carb intake, and while some people can stay very lean while eating 500 g carbs/day, others quickly put on bodyfat. So, if fat loss isn't working that well for you despite all the other factors, try lowering your carb intake quite alot and try it for a couple of weeks, while raising fat a little bit and keeping protein moderate/high. It can really work wonders for some people.

Foucault

Sweden2826 Posts

March 31 2010 11:04 GMT

#86

Yaqoob:

If you can't get the 7-8 hours of sleep all at once each night, I would probably go with a split-routine, to minimize the muscle breakdown resulting from each workout. If you were to do full body workouts you would definately get too little rest with your current schedule.

I would probably go something like this:

Friday (night): Back + Biceps
Saturday: Chest + triceps
Sunday: Rest
Monday: Rest/cardio
Tuesday: Shoulders + abs
Wednesday: Legs
Thursday: Rest

I think this is a pretty decent set-up actually. Your muscle does grow when you rest and eat, NOT while you work out. People tend to forget this some times, even though they know it. I thought about putting chest + triceps on Sunday instead but you work that night so it's not so good. You need to get a full nights rest after the heavy workouts which I put on the weekend. Eat well on the weekend too and the double workout won't be a problem at all.

Good luck

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