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On August 12 2011 00:53 funkie wrote:Btw, just in case you guys didn't noticed, we already doubled our "max" posts on this thread (last years thread had 224 pages, 4k posts.) We're reaching 500 soon!  . How should we celebrate :D? maybe a MAX OUT week :D?
I suggest we get a sub-forum of our own to celebrate. And everyone posts updated pictures/videos/stats/etc.
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Fuck yes! Got accepted to university and I'm starting on wednesday Bad thing is... I don't have access to a gym  And I won't be able to work out at one for at least one month ;_;
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Hello, just starting a new diet. I dont know the name of it but its the one where you avoid pasta, bread and potatoes etc to loose some weight. Im quite overweight right now being 1.91M and weighing 103KG and I was wondering if cottage cheese is good to eat during diets? I know alot of "bodybuilders" that eat it.
tl;dr is cottage cheese good to eat when trying to loose weight with the no carb diet?
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On August 12 2011 02:49 thirnaz wrote:
Hello, just starting a new diet. I dont know the name of it but its the one where you avoid pasta, bread and potatoes etc to loose some weight. Im quite overweight right now being 1.91M and weighing 103KG and I was wondering if cottage cheese is good to eat during diets? I know alot of "bodybuilders" that eat it.
tl;dr is cottage cheese good to eat when trying to loose weight with the no carb diet?
Post your diet plan!
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On August 12 2011 03:19 AoN.DimSum wrote:Show nested quote +On August 12 2011 02:49 thirnaz wrote:
Hello, just starting a new diet. I dont know the name of it but its the one where you avoid pasta, bread and potatoes etc to loose some weight. Im quite overweight right now being 1.91M and weighing 103KG and I was wondering if cottage cheese is good to eat during diets? I know alot of "bodybuilders" that eat it.
tl;dr is cottage cheese good to eat when trying to loose weight with the no carb diet? Post your diet plan!
I still live home so I wont have a true diet plan, my mom is on the same thing though so I will be eating the food she makes for dinner. But it will be mostly eggs and vegetables / fruit for breakfast, some fruit or cottage cheese i guess as a snack and then lunch at school where Ill have to see what there is then if I cant it eat ill buy some roastbeef at the store which is like half a mile away. Fruit when I get home and then dinner. Im planning on drinking alot of water since that makes you not as hungry. If you have any tips on how to make it better / easier for me please do ^^
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i'd stay away from cottage cheese if you want to lose weight. but whats more important is your total calorie in-/outtake
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On August 12 2011 03:23 thirnaz wrote:Show nested quote +On August 12 2011 03:19 AoN.DimSum wrote:On August 12 2011 02:49 thirnaz wrote:
Hello, just starting a new diet. I dont know the name of it but its the one where you avoid pasta, bread and potatoes etc to loose some weight. Im quite overweight right now being 1.91M and weighing 103KG and I was wondering if cottage cheese is good to eat during diets? I know alot of "bodybuilders" that eat it.
tl;dr is cottage cheese good to eat when trying to loose weight with the no carb diet? Post your diet plan! I still live home so I wont have a true diet plan, my mom is on the same thing though so I will be eating the food she makes for dinner. But it will be mostly eggs and vegetables / fruit for breakfast, some fruit or cottage cheese i guess as a snack and then lunch at school where Ill have to see what there is then if I cant it eat ill buy some roastbeef at the store which is like half a mile away. Fruit when I get home and then dinner. Im planning on drinking alot of water since that makes you not as hungry. If you have any tips on how to make it better / easier for me please do ^^
Make it as delicious as possible without moving away from the food groups you picked. :D Meat, fruit & veggies are really all you need. Just stick to drinking water and milk and control your portions. Eating healthy doesn't let you gorge 
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Fortis
Age: 21
Height: 5'11" or 180cm
Weight: 150 lbs / 68 kg
Starting Date: Aug 03 2011
Goal Date: N/A
Weight goals -- 145-155 (maintain)
Training goals -- DO WORK!!
Nutrition goals -- Eat healthier! Already trying ...
Misc goals-- Explained below:
Disclaimer: My English is not so good especially when referring to technical health/gym terms, so please bear with me and elaborate when it's a specific term/word in your response!
Hello TL fitness gurus!
I have pretty specific goal/issue. Overall I am content with my level of fitness. My main problem is that I lack lower ab definition, especially relative to the rest of my body. Of course this doesn't mean I don't have any room for improvement elsewhere, but I will get to that later. Mainly I want to take care of this problem. I understand diet is an important aspect of belly fat and have adjusted accordingly to a diet higher in milk (as opposed to none), fruits, vegetables, and berries. I also think I have a genetic predisposition to having belly fat (my father is very fit overall but has it, my mother when she was biking constantly had it, pretty much everyone in my family has it...). Overall I just want to become more toned as well.
This is my current routine that I have picked up from doing different sports over the years, and I would appreciate any suggestions/alterations/additions that might help me with my specific goal and my general goal of becoming more toned. I have no formal fitness background so maybe I do things that make no sense because of how I combined things --; Please assist!
Morning session:
50 crunches
10/10/8 wide/diamond/NEWS push ups
1 minute rolling plank (hyperextension of body laying belly-down, rocking back and forth)
20 trees/jumps (hard to explain... I am on my shoulders, arms on ground, support legs/hipa vertically with my abs to the best of my ability, bring them down, stand up, jump vertically, roll back to shoulders, bring legs up...)
Gym session (sometime during the day):
10 minutes 1:2 ratio 4/6 mph (6.4/9.7 kmph) treadmill
10 minutes random hills at ~85 rpm on bicycle
3;8 (3 sets;8 reps) dips
1;8 chinups
1;8 L-ups (legs in L position relative to chest while chin-up)
1;max V-ups (legs in V position relative to chest while chin-up)
3;10 bechpress 80 lb / 36.3 kg
1;max benchpress max weight
3;8 legpress 250 lb / 113.3 kg
1;max legpress
10 minutes 1;2 ratio 4/6 mph (6.4/9.7 kmph) treadmill
5 minutes walking speed cooldown
Night session:
Same as morning but without tree/jumps.
I do this routine 3-4 times a week depending on how often I play soccer and my job schedule. I play competitive-level soccer 6-8 hours a week.
So, any tips?
Also, a more specific question, should I supplement my workout with additional protein, with the goal I have in mind? (I have no idea about anything that has to do with protein in terms of when and how much lol).
Thanks for your time! Looking forward to your responses!
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infinity21
Canada6683 Posts
On August 12 2011 03:23 thirnaz wrote:Show nested quote +On August 12 2011 03:19 AoN.DimSum wrote:On August 12 2011 02:49 thirnaz wrote:
Hello, just starting a new diet. I dont know the name of it but its the one where you avoid pasta, bread and potatoes etc to loose some weight. Im quite overweight right now being 1.91M and weighing 103KG and I was wondering if cottage cheese is good to eat during diets? I know alot of "bodybuilders" that eat it.
tl;dr is cottage cheese good to eat when trying to loose weight with the no carb diet? Post your diet plan! I still live home so I wont have a true diet plan, my mom is on the same thing though so I will be eating the food she makes for dinner. But it will be mostly eggs and vegetables / fruit for breakfast, some fruit or cottage cheese i guess as a snack and then lunch at school where Ill have to see what there is then if I cant it eat ill buy some roastbeef at the store which is like half a mile away. Fruit when I get home and then dinner. Im planning on drinking alot of water since that makes you not as hungry. If you have any tips on how to make it better / easier for me please do ^^
As others posted, it's all about calories in vs calories out at the end of the day.
There's ways to eat less while feeling just as full such as drinking more water. You can replace sugary sauces (e.g. bbq sauce) with spices for meat to reduce the calories. Avoid processed food. Increase your relative protein intake (in terms of % of daily caloric intake). You can try intermittent fasting where you don't eat for ~16 hours and eat all your daily calories within an 8 hour period to help control appetite. Coffee is also great at suppressing appetite. I got a good grinder and a french press and it makes a world of difference in taste
@Fortis:
I'm not an expert on this but I'll try to regurgitate some of the stuff I've read.
Sounds like your family has more belly fat relative to other areas of their body. As far as I know, you can't reduce fat in certain areas of the body, only reduce total body fat %. So your goal should be to lose fat in general. Since you're only 150 lbs, I don't think you should be losing weight but try to maintain it for now while doing strength training. Keep eating the same amount of food but focus on eating more protein and weight training to change your body composition (more muscle, less fat).
I would suggest you read starting strength (in the 1st page) and learn the basic weight lifting moves.
On that note, you can either follow SS strictly or try to modify your current routine by adding overhead presses, adding deadlifts replacing the leg press with squats, adding weight on your chin-ups, start increasing your bench press weight.
I'm not 100% sure on this but the common weight training routines don't tend to have a set of 1 rep max combined with multiple sets of 5-10 rep max. SS is 3 sets of 5 and stronglifts is 5 sets of 5 so I would follow that. I'm sure others will comment on this
guys, please correct me if I'm spewing bullshit lol
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Meant to edit, not quote =/. Refer to following post?
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On August 12 2011 03:23 thirnaz wrote:Show nested quote +On August 12 2011 03:19 AoN.DimSum wrote:On August 12 2011 02:49 thirnaz wrote:
Hello, just starting a new diet. I dont know the name of it but its the one where you avoid pasta, bread and potatoes etc to loose some weight. Im quite overweight right now being 1.91M and weighing 103KG and I was wondering if cottage cheese is good to eat during diets? I know alot of "bodybuilders" that eat it.
tl;dr is cottage cheese good to eat when trying to loose weight with the no carb diet? Post your diet plan! I still live home so I wont have a true diet plan, my mom is on the same thing though so I will be eating the food she makes for dinner. But it will be mostly eggs and vegetables / fruit for breakfast, some fruit or cottage cheese i guess as a snack and then lunch at school where Ill have to see what there is then if I cant it eat ill buy some roastbeef at the store which is like half a mile away. Fruit when I get home and then dinner. Im planning on drinking alot of water since that makes you not as hungry. If you have any tips on how to make it better / easier for me please do ^^
The way you first described it, I thought you meant an atkins/low carb diet (what would be avoiding potatoes, pasta, bread, rice. etc) - but fruit has a lot of carbohydrates, so I'm not sure what you're talking about anymore.
Cottage cheese is fine - it's decently nutritious... but the thing you need to do most if you're trying to lose weight is to count your calories and to reduce your portion sizes.
@Fortis - Your gym session is far from ideal =/. I'd definitely recommend switching that with Starting Strength. You could be pushing a lot more weight, and by extension having a lot more muscle. You really don't weigh much at all for your size - in fact you're actually "underweight" (without a picture I can't asses how skinny you are, but pure numbers wise, you should weigh more.) and it would certainly be easier to have low bodyfat% if you had some more muscle on you.
That said, to your point. Abs are 98% made in the kitchen - you can do as many crunches and as much cardio as you would like, but you aren't going to see results without a change in body fat%. The way to get to a low bodyfat is to lift heavy, and to eat well. Do you count your calories?
@Infinity - more advanced lifting routines might have you "max out" occasionally, but I'm sure that at 5'11 and 150 lbs, Fortis isn't on an advanced routine (or at least, shouldn't be) and even those typically don't max EVERY day.
On August 11 2011 14:55 bdictkam wrote:
Yeh i know there is overlap, however if tear your muscle tissue, and it doesnt have enough time to heal/fill in the gaps etc then you dont actualy get any gains/improvement if you just tear them up mid heal.... thats like tearing a scab a day after a wipe out
Your muscles are fantastically good at repairing themselves quickly. Yes, over-training exists, but consider this: Well-adapted athletes (olympic lifters) can often train as much as twice in a SINGLE DAY. Sure, you're not at this level, and sure, different muscle groups recover differently (such as the lower back taking longer to heal than the quads, for example) but If you're following a program that gives you a reasonable amount of time in between lifts (Starting Strength or similar) you're going to be more worried about lifting often enough to make progress, rather than lifting too often.
On August 11 2011 14:55 bdictkam wrote:
So i realize i might not feel it the next day etc after i get used to it, infact for some muscle groups i already am used to it.. But that doesnt mean its good for me. So if i do a days rest inbetween squats, but do something like deadlifts on those inbetween days, overlapping.. when will my muscles have time to properly recover?
That's why you work full body, three times a week. Not every day of a week. Sure, you squat monday wednesday friday (for example) And you would powerclean monday friday, and deadlift wednesday (or the other way around) - but tuesday, thursday, saturday, sunday your body is resting. It is recovering. There's overlap everywhere, but this is why it's recommended that beginning lifters don't try to structure their own routines - it's already been done for you, with a deeper understanding of the mechanics involved than any amount of time on the internet is going to give you.
On August 11 2011 14:55 bdictkam wrote:I dont want to write out my workout routine as i dont know what to call all the workouts, but break it down to legs - core/back - shoulders/arms then a day of just cardio and repeat each day doing 4-5 different weight trainings 3 sets of 10/9/8-failure
http://www.exrx.net/Lists/Directory.html
Click on the muscle that you think each lift works, and you'll get a list of tons of exercises that work that muscle. Click on those lifts, and you'll get a description, instructions on proper form, and a GIF of someone performing the lift. Repeat as necessary. Also, splitting that way is... Less than optimal, but that's already been discussed with you.
On August 11 2011 14:55 bdictkam wrote:My point is have you ever had like 3-7 days off completely from gym, then go and you feel like a monster. I have when i used to go quite a while ago, and i think its definetly from the extended recovery. And alot of people seem to be pumpin 5-6 days of overlapping weight trainings that are intense including myself, and im wondering maybe its beneficial to add in an extra rest day between each day and do something like,d1 legs- d2cardio - d3core/back - d4cardio -d5shoulders/arms -d6cardio -d7cardio repeat. Extra rest, more complete muscle recovery, better results?
Yes, and that's why people who compete in lifting (or running, or swimming, or skiing, or soccer...) will taper off before important meets, or championship games. It does advance your performance a little bit, and it will make you "feel" better and more confident about the workout, or the game/meet, but it's absolutely not necessary (and in fact, the lessened training is probably detrimental) to optimal progress. The way you're describing training (except that d1d3d5 would all be "full body lifting") is actually the way a starting strength program (which I'm STILL going to encourage you to take a look at) is structured.
On August 11 2011 14:55 bdictkam wrote:
And phyre i have legitimiate questions, and dont appricate your undertone man, either help me without the attitude or blow me and dont answer my posts
Sure, you have questions. That's great - I love trying to help people, because I know from experience what getting into fitness can do for someone, and how it can improve their lives. What I don't love, is when advice (even something as simple as "check out SS" or "read the OP" gets ignored, and then a question that would have been answered had you listened to me, has to be asked again. I'm the one who read the information provided to me two years ago in the original TLHF thread, not the one who came in recently looking for help, and then went and did my own thing anyway. Just keep that in mind before you tell anyone else to "blow you."
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Thank you for your help infinity21 and phyre112.
I don't know where to begin with my response: I know this sounds ignorant, but I don't want to buy a book if I don't absolutely need it or necessarily do 'strength' training. I don't know if I wasn't clear about this, but I am not looking to get stronger, 'push more weight' or gain muscle mass. I would appreciate if you could elaborate on why you think I would benefit from this book with that in mind.
I looked up a few (perhaps unreliable?) charts online and they all pretty much mirror this:
![[image loading]](http://i.imgur.com/dtmhf.png)
This infers that I am not underweight, falling somewhere happily close to healthy. I don't mean to argue about things I probably know less about, but I am honestly comfortable with my weight. I don't think I am too skinny or look like it, I have a decent build at this point. I can upload a photo if it is relevant? I would guess that currently my body fat % is below 10%, if I use previous measurements as a reference.
I am looking to tone. I used to weigh ~170 at 5'10'' when I was doing soccer and gymnastics in high school, and although I was definitely much stronger, I wasn't a big fan of being of that weight. I guess this is really more of an aesthetic goal overall, not a desire to build up.
Phyre112 reaffirmed my understanding that I must fix my diet to help gain definition in the ab area. I don't count calories but I honestly don't eat much. I have started eating much healthier starting last week. My usual diet is milk + cereal (not the unhealthy sort) in the morning, usually a meat like sausage with salad in the evening, and snacks of raw vegetables or fruit in between. My weaknesses are the occasional vitaminwater and I usually have ice cream 2-3 times a week >> but overall I'd say my calorie intake is below 2000 daily, if I had to take a guess.
I'm not on any routine, and by max I meant I try to lift as much as I can just once a day in benchpress and in legpress, I don't know if that is also what you are referring to? If so, why is this bad?
Also, is it absolutely necessary to 'lift heavy' to decrease my bf%, and if so, what would be considered 'heavy' for me? Would you still recommend this approach knowing my (approximate) bf% and etc?
I already asked this and got one response from infinity21 but I would like to get a few more opinions (no offense!), should I take protein supplements to help me reach my goal, or would it be counter-productive since I am not trying to 'bulk up'?
Thank you for the advice, sorry for being so long-winded! I might be completely wrong on a basic level about things so I'm sorry if I sound retarded as well.
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Phyre112 reaffirmed my understanding that I must fix my diet to help gain definition in the ab area. I don't count calories but I honestly don't eat much. I have started eating much healthier starting last week. My usual diet is milk + cereal (not the unhealthy sort) in the morning, usually a meat like sausage with salad in the evening, and snacks of raw vegetables or fruit in between. My weaknesses are the occasional vitaminwater and I usually have ice cream 2-3 times a week >> but overall I'd say my calorie intake is below 2000 daily, if I had to take a guess.
What cereal is healthy? lol. Cereals are all sugars.
Ditch the cereal, eat more protein. Eggs are a good option. Eat protein every meal.
Ditch all drinks except water, tea, coffee, and milk if you are not allergic.
We tell you to lift heavy because it will add stimulus for muscle. Combined with a solid diet this can help you drop fat/add muscle at the same time. Specially if you're a novice.
People want to look for "defined and toned" both of which are garbage words. Getting more "toned" or ripped or whatever you want to call it is composed of either gaining muscle or losing fat. So.... you tell me what is going to work?
http://www.eatmoveimprove.com/2009/08/the-relationship-between-diet-and-exercise/
So yes, Starting Strength... in the OP.
P.S. Ignore charts based on BMI. Everyone is different and will have different goals... although being super skinny with abs isn't really appealing to look at nor is being super huge I guess.... although the super huge football players don't look half bad either
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On August 12 2011 08:16 eshlow wrote:Show nested quote +Phyre112 reaffirmed my understanding that I must fix my diet to help gain definition in the ab area. I don't count calories but I honestly don't eat much. I have started eating much healthier starting last week. My usual diet is milk + cereal (not the unhealthy sort) in the morning, usually a meat like sausage with salad in the evening, and snacks of raw vegetables or fruit in between. My weaknesses are the occasional vitaminwater and I usually have ice cream 2-3 times a week >> but overall I'd say my calorie intake is below 2000 daily, if I had to take a guess. What cereal is healthy? lol. Cereals are all sugars. Ditch the cereal, eat more protein. Eggs are a good option. Eat protein every meal. Ditch all drinks except water, tea, coffee, and milk if you are not allergic. We tell you to lift heavy because it will add stimulus for muscle. Combined with a solid diet this can help you drop fat/add muscle at the same time. People want to look for "defined and toned" both of which are garbage words. Getting more "toned" or ripped or whatever you want to call it is composed of either gaining muscle or losing fat. So.... you tell me what is going to work? http://www.eatmoveimprove.com/2009/08/the-relationship-between-diet-and-exercise/P.S. Ignore charts based on BMI. Everyone is different and will have different goals... although being super skinny with abs isn't really appealing to look at nor is being super huge I guess.... although the super huge football players don't look half bad either
Like... those sugarless musli(?) I think they are called? No? Nuuuu ): Cereal is the only way I can handle milk vv;
I don't eat eggs... Can I have meat instead? If not, what should I eat instead?
But, how is lifting heavy different from lifting less weight more often? Would it not help achieve my goal? If not, what would be considered 'heavy' for my weight. or is it a trial-and-error type situation?
I read the link you posted when I first read this thread ^^; From it I got that I must eat healthy to achieve my goal of maintaining my weight. But, your question right before it is what I have been trying to say - I guess I would rather lose fat than gain muscle? So, from what I've read, I should do more cardio and maintain a healthy diet yes?
About your edit, like I said I am not 'super-skinny' and I think I would definitely benefit from having nicer abs and wouldn't look like a barrel of bones ^^ thanks!
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On August 12 2011 08:22 Fortis wrote:Show nested quote +On August 12 2011 08:16 eshlow wrote:Phyre112 reaffirmed my understanding that I must fix my diet to help gain definition in the ab area. I don't count calories but I honestly don't eat much. I have started eating much healthier starting last week. My usual diet is milk + cereal (not the unhealthy sort) in the morning, usually a meat like sausage with salad in the evening, and snacks of raw vegetables or fruit in between. My weaknesses are the occasional vitaminwater and I usually have ice cream 2-3 times a week >> but overall I'd say my calorie intake is below 2000 daily, if I had to take a guess. What cereal is healthy? lol. Cereals are all sugars. Ditch the cereal, eat more protein. Eggs are a good option. Eat protein every meal. Ditch all drinks except water, tea, coffee, and milk if you are not allergic. We tell you to lift heavy because it will add stimulus for muscle. Combined with a solid diet this can help you drop fat/add muscle at the same time. People want to look for "defined and toned" both of which are garbage words. Getting more "toned" or ripped or whatever you want to call it is composed of either gaining muscle or losing fat. So.... you tell me what is going to work? http://www.eatmoveimprove.com/2009/08/the-relationship-between-diet-and-exercise/P.S. Ignore charts based on BMI. Everyone is different and will have different goals... although being super skinny with abs isn't really appealing to look at nor is being super huge I guess.... although the super huge football players don't look half bad either Like... those sugarless musli(?) I think they are called? No? Nuuuu ): Cereal is the only way I can handle milk vv; I don't eat eggs... Can I have meat instead? If not, what should I eat instead? But, how is lifting heavy different from lifting less weight more often? Would it not help achieve my goal? If not, what would be considered 'heavy' for my weight. or is it a trial-and-error type situation? I read the link you posted when I first read this thread ^^; From it I got that I must eat healthy to achieve my goal of maintaining my weight. But, your question right before it is what I have been trying to say - I guess I would rather lose fat than gain muscle? So, from what I've read, I should do more cardio and maintain a healthy diet yes? About your edit, like I said I am not 'super-skinny' and I think I would definitely benefit from having nicer abs and wouldn't look like a barrel of bones ^^ thanks!
Meat works.... meat, birds, fish,... whatever type of dead animals float your boat.
Lifting heavier weights = stimulus for muscle, and helps you lose minimal amounts of fat.
Lifting lighter weights = endurance... which helps you gain minimal muscle, and lose minimal amounts of fat
Cardio helps you lose minimal amounts of fat.
Remember, Losing/gaining weight IS IN THE KITCHEN!
To improve body composition you want to gain muscle and/or lose fat. Both are done in the kitchen, and lifting heavier weights is easier to add muscle with.
"How heavy" about 5-8 repetitions are considered about optimal for adding muscle mass.
Starting Strength in the OP utilizes a 3x5 set/rep scheme with constantly adding weight to help you gain muscle.
edit: the problem you are having with learning this information is likely that you have believed the fitness myths of:
~high repetitions to lose fat (yes, they can be utilized in an effective program, but are not the most effective for a beginner + kitchen is more important anyway).
~cardio to lose fat (see explanation above)
~cereals are healthy... which they aren't.
~something about heavy weights...?
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On August 12 2011 08:28 eshlow wrote:Show nested quote +On August 12 2011 08:22 Fortis wrote:On August 12 2011 08:16 eshlow wrote:Phyre112 reaffirmed my understanding that I must fix my diet to help gain definition in the ab area. I don't count calories but I honestly don't eat much. I have started eating much healthier starting last week. My usual diet is milk + cereal (not the unhealthy sort) in the morning, usually a meat like sausage with salad in the evening, and snacks of raw vegetables or fruit in between. My weaknesses are the occasional vitaminwater and I usually have ice cream 2-3 times a week >> but overall I'd say my calorie intake is below 2000 daily, if I had to take a guess. What cereal is healthy? lol. Cereals are all sugars. Ditch the cereal, eat more protein. Eggs are a good option. Eat protein every meal. Ditch all drinks except water, tea, coffee, and milk if you are not allergic. We tell you to lift heavy because it will add stimulus for muscle. Combined with a solid diet this can help you drop fat/add muscle at the same time. People want to look for "defined and toned" both of which are garbage words. Getting more "toned" or ripped or whatever you want to call it is composed of either gaining muscle or losing fat. So.... you tell me what is going to work? http://www.eatmoveimprove.com/2009/08/the-relationship-between-diet-and-exercise/P.S. Ignore charts based on BMI. Everyone is different and will have different goals... although being super skinny with abs isn't really appealing to look at nor is being super huge I guess.... although the super huge football players don't look half bad either Like... those sugarless musli(?) I think they are called? No? Nuuuu ): Cereal is the only way I can handle milk vv; I don't eat eggs... Can I have meat instead? If not, what should I eat instead? But, how is lifting heavy different from lifting less weight more often? Would it not help achieve my goal? If not, what would be considered 'heavy' for my weight. or is it a trial-and-error type situation? I read the link you posted when I first read this thread ^^; From it I got that I must eat healthy to achieve my goal of maintaining my weight. But, your question right before it is what I have been trying to say - I guess I would rather lose fat than gain muscle? So, from what I've read, I should do more cardio and maintain a healthy diet yes? About your edit, like I said I am not 'super-skinny' and I think I would definitely benefit from having nicer abs and wouldn't look like a barrel of bones ^^ thanks! Meat works.... meat, birds, fish,... whatever type of dead animals float your boat. Lifting heavier weights = stimulus for muscle, and helps you lose minimal amounts of fat. Lifting lighter weights = endurance... which helps you gain minimal muscle, and lose minimal amounts of fat Cardio helps you lose minimal amounts of fat. Remember, Losing/gaining weight IS IN THE KITCHEN! To improve body composition you want to gain muscle and/or lose fat. Both are done in the kitchen, and lifting heavier weights is easier to add muscle with "How heavy" about 5-8 repetitions are considered about optimal for adding muscle mass. Starting Strength in the OP utilizes a 3x5 set/rep scheme with constantly adding weight to help you gain muscle.
Okay, so I have to eat protein with every meal now, got it. Eating meat that isn't bacon is weird for breakfast, would a protein shake/supplement work? If yes, which would you recommend?
Thanks for the lifting/diet explanation btw.
5-8 reps in 1 set? Or 3 sets of 8 like I am doing now?
EDIT: Just caught your edit, yes I do have those beliefs. In terms of 'cereal', this is similar to what I eat:
http://www.seitenbacher.com/Seitenbacher_Muesli_Organic/MUESLI-ORGANIC.htm
What is wrong with this cereal would you say? Do I really have to stop eating it for best effect?
Thanks for answering my many many noob questions!
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Classic dietists would say that cereal es nr 1 gud, but most of us are strong paleo supporters which means no grain. It's muesli, it's got grain, it's bad. K?
Also at 68kg you're not very big. If you look in the mirror you probably want 'your' body but with nice big cut abs, right? It's not possible unless you get stronger all round, though. You don't get instahuge at all doing Starting Strength, you just get a lot more muscular. I don't think your current program is effective at all at getting more useful on the soccer field on getting dem ripped abs yo.
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On August 12 2011 08:56 BouBou.865 wrote:Classic dietists would say that cereal es nr 1 gud, but most of us are strong paleo supporters which means no grain. It's muesli, it's got grain, it's bad. K? Also at 68kg you're not very big. If you look in the mirror you probably want 'your' body but with nice big cut abs, right? It's not possible unless you get stronger all round, though. You don't get instahuge at all doing Starting Strength, you just get a lot more muscular. I don't think your current program is effective at all at getting more useful on the soccer field on getting dem ripped abs yo.
Ah, I see, I will cut the cereal and learn to handle the evil milk with no more grains.
I know I'm not big, I don't want to be, and I don't want big huge bulging abs, just more even fat distribution considering my upper abs are okay for me right now but my lower ones hide under a pouch of belly fat --; I am not doing this to get better at soccer either, I need more field practice to achieve that but I am at a comfortable level with that as is. Thanks for your help!
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On August 11 2011 23:06 eshlow wrote:Show nested quote +On August 11 2011 10:49 Matoo- wrote:+ Show Spoiler +Ok this is going to be a beginner's post so please bear with me. Matoo Age: 27 || Height: 6'2" - 188 cm || Weight: 170 lbs - 77 kg Context: I haven't done any exercise in the past 10 yrs. Two weeks ago I decided to get in better shape and did some exercise, mostly pull-ups, push-ups, sit-ups and such. I capped out at a ridiculously low amount of reps (around 3 pulls-ups, 10 push-ups, and 20 sit-ups). Then my body ached for half a week. I bought a 15 lbs dumbbell and continued training for about 30 min everyday. 2 weeks later I felt like ok I like this and I want to continue. So I started documentating myself, including spending about 5 hrs reading through the links in the OP. And yeah I was doing it all wrong of course. Overstraining the shoulder and elbow, doing a shitton of reps of biceps curls, etc. That's fine. It's not like I was expecting to get it right without any prior knowledge anyway. But now that I know that I want to continue then I should do it right. Facts: - I'd like to keep exercizing at home. - I already have a pullup bar, a 15 lb dumbbell, and a basic bench (see picture). - Barbells looks like the best thing out there and I could buy one. However my right knee is fucked; if I do some running, about 10 minutes in it will start hurting like hell and then it'll take days for the pain to disappear. So I'm really not hot for any squat- or deadlift-based workouts, since they will require me to flex/unflex my knee a lot, with added weight on top of it. - I can definitely buy a pair of rings. With all of that taken into account, what would you think about doing: - Dumbbell bench presses (SS says it's as good as barbell ones) - Dumbbell presses - Chin-ups (adding weight once I reach 12+ reps) - Ring exercises: Now I'm a bit lost. There's so many. What would be the best ring exercises that I could do to train the remaining muscles that haven't been covered by the previous exercises (since I probably can't do squats or deadlifts, sadly). I was also thinking about: - Handstand push-ups: they look both very useful and fun as hell, especially if I manage to do them freestanding after a while, and I could buy a mat. But aren't they redundant with dumbbell presses? - Roman chair exercises ( cheap!): useful according to SS, but aren't abs covered by ring exercises already? I'd also incorporate stretching several times a day for flexibility (mine is terrible), and swimming for about 30 min every day for cardio/endurance. On the days that I workout, I would do stretching - workout - swimming - stretching. Regarding nutrition: I'm French so bread has been my life so far. However I'm living in the US now so it's a good occasion to try a grainless paleo diet (despite my absolute love for good burgers). I'll keep at it for the next two months and see if I feel healthier or not. Anyway I'd like to have input regarding the set of exercises I could incorporate in my workout (taking into account my bad knee). Once I know what exercises I do I'll be able to make it to the next step and get a precise workout build running with weight/set/reps/goals etc. First thing is first. Need to fix the knee injury. Whether going to a doctor if rest isn't helping or whatever. After that you need some goals.... what are you trying to accomplish? "getting fit" et al are not good goals.. Do you want to improve body comp? If so, how much? Do you want to gain strength? if so in what? how many reps? what weight? what skills? Randomly throwing somethign together with no hint of progression is pretty much useless and whne you just go do things randomly like you did it can easily lead to overuse injuries.
Doctors already told me to rest when I first experienced this problem 6 months ago. I can now tell it didn't work. So I plan to have my knee looked at again but I can't do that until October, which is when I'm back in France for a few months with full medical coverage. Two months is a long time and I'd like to start exercising (let's not call it real training then) before that.
And yeah my main focus is to reduce body fat %. As well as flexibility and endurance but these two look simpler in comparison - the op links to stretching resources that are pretty straightforward and I've got a pool I can just swim in every day. So what do you people use to measure body comp? Scales w/ electric current measurement? Apparently it's not very accurate but at least it's easily affordable and still ok-ish if paying attention to how much you just drank / been swimming / etc.
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EPT
