Exercise/Diet question
Exercise/Diet question Right now I am trying to mainly lean down and tone up... I don't want to get huge. I started thismonday.. I am going to the gym every day but sunday. I alternate 3 mile and 1 mile runs. I lift lightly on specific areas on the long run days and lift ever area on 1 mile days. I also throw in 100 crunches. These are right around an hour workout...
M-3 mile, work chest, crunches
T-1 mile, bench, squat, legs, curls, crunches
W-3 mile, work arms, crunches
Th-1 mile bench squat, legs, curls,crunches
F-3mile, work legs, crunches
Sa-1 mile, bench, squat, legs, curls,crunches
Su-off
The only part I am unsure about is the diet... I cut out soda and alcohol.... drink atleast a gallon, if not 2 of water a day, juice at every meal. Should I focus on protien or carbs? or just burning more than I intake? Not really a salad kind of person.... any meal suggestions? I know people who bulk up say eat 6 small meals of mainly protein but that doesn't seem healthy...
any meal/exercise/vitamin suggestions would be helpful..
M-3 mile, work chest, crunches
T-1 mile, bench, squat, legs, curls, crunches
W-3 mile, work arms, crunches
Th-1 mile bench squat, legs, curls,crunches
F-3mile, work legs, crunches
Sa-1 mile, bench, squat, legs, curls,crunches
Su-off
The only part I am unsure about is the diet... I cut out soda and alcohol.... drink atleast a gallon, if not 2 of water a day, juice at every meal. Should I focus on protien or carbs? or just burning more than I intake? Not really a salad kind of person.... any meal suggestions? I know people who bulk up say eat 6 small meals of mainly protein but that doesn't seem healthy...
any meal/exercise/vitamin suggestions would be helpful..
On The Tree
Joined: Jan 2005
Posts: 189
Likes: 0
From: montgomery,alabama
you will be over working your chest if you do it 4 times a week. that is crazy. i do
monday~chest and tri's
tuesday~back and biceps
wed~ legs and abs and shoulders
thursday~ chest, biceps and abs
you can over work a muscle. when you work out you are actually tearing the muscle so you need to allow that tear to heal and streach then repeat the process.
monday~chest and tri's
tuesday~back and biceps
wed~ legs and abs and shoulders
thursday~ chest, biceps and abs
you can over work a muscle. when you work out you are actually tearing the muscle so you need to allow that tear to heal and streach then repeat the process.
you will be over working your chest if you do it 4 times a week. that is crazy. i do
monday~chest and tri's
tuesday~back and biceps
wed~ legs and abs and shoulders
thursday~ chest, biceps and abs
you can over work a muscle. when you work out you are actually tearing the muscle so you need to allow that tear to heal and streach then repeat the process.
monday~chest and tri's
tuesday~back and biceps
wed~ legs and abs and shoulders
thursday~ chest, biceps and abs
you can over work a muscle. when you work out you are actually tearing the muscle so you need to allow that tear to heal and streach then repeat the process.
TECH Veteran
Joined: Feb 2002
Posts: 4,049
Likes: 2
From: Loganville, GA
Originally Posted by ba78ta
ok Ill do that, I really have no clue in what to do with muscles.. I never really lifted.. always was a runner though
mon - back/shoulders/abs/run-walk 4-5miles (which im trying to cut hardcore right now)
tues - bi/tri's/abs/cardio
wed / chest/legs/abs/cardio
thurs- same as monday
fri - same as tues
sat - same as wed.
and usually i will only hit chest once a week. these muscles dont need to be worked out as much as others.
Your cardio should be at least 30 mins or more. The key to cutting/toning is burning more calories than you consume basically.
You dont want to skimp on working out thinking that "low weight/high rep" is gonna make you more tone. thats a proven myth.
But your diet is 90% of how you are gonna look. Eat good and like you should....workout like you should....and you will look like you want.
Originally Posted by ba78ta
ok Ill do that, I really have no clue in what to do with muscles.. I never really lifted.. always was a runner though
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You really kind of have to decide what you want to do. It's usually hard (but not impossible) to build muscle and lose weight at the same time. Usually it's best to do it in cycles. First focus on gaining whatever mass you want, for that eat lots of protein and focus more on weight training. Then when you're satisfied with that, cut back on diet (protein and overall caloric intake) and weights and do more cardio workouts. That usually works better for most people than trying to do both at once.
oh and
You'll be needing that back sooner than you think. 
oh and
Originally Posted by ba78ta
I cut out soda and alcohol
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Verdad Gallardo TECH Veteran
Joined: Feb 2002
Posts: 4,049
Likes: 2
From: Loganville, GA
Originally Posted by infinitebird
You really kind of have to decide what you want to do. It's usually hard (but not impossible) to build muscle and lose weight at the same time. Usually it's best to do it in cycles. First focus on gaining whatever mass you want, for that eat lots of protein and focus more on weight training. Then when you're satisfied with that, cut back on diet (protein and overall caloric intake) and weights and do more cardio workouts. That usually works better for most people than trying to do both at once.
oh and
You'll be needing that back sooner than you think.
oh and
You'll be needing that back sooner than you think.
Originally Posted by quicksilverado
You can gain muscle weight an reduce fat at the same time you just have to watch your diet.
Originally Posted by BLKWS6
well if you back down on your workout while doing the cardio....you body will feed off the muscle for energy. which is what causes you to lose your mass while on a "cutting" cycle. You dont want to turn down your workout at all but just increase the amount of cardio you do. During a "bulking" cycle you may do cardio 1-2 times a week. But after you have put on the size you want...you will want to increase that to 4-5 times (depending on how easy your body reacts to cardio in a metabolic way) and change your diet up. Your cutting diet and bulking diet will be 2 diff things.
TECH Veteran
Joined: Feb 2002
Posts: 4,049
Likes: 2
From: Loganville, GA
Originally Posted by infinitebird
Interesting. I had heard that you wanted to cut back some on weights because if you kept your workouts at the same intensity while eating a lot less (on a cutting diet) that you wouldn't get enough energy and would become fatigued. There was something about it being dependent on body type too I think.
TECH Veteran
Joined: Feb 2002
Posts: 4,049
Likes: 2
From: Loganville, GA
Originally Posted by ba78ta
If I am going to be doing the cardio plus the different section per day weights.. will I want a lot of carbs to get energy to fuel the cardio?
TECH Veteran
Joined: Feb 2002
Posts: 4,049
Likes: 2
From: Loganville, GA
Thats why those people that do the "atkins" diet....lose a **** ton of weight....but size and energy too. When you deplete your body of carbs....it basically feeds off whatever else it can.....fat....muscle...to keep you going. and thats also why most people that do it ....gain a alot back once they start eating normal foods again. soon as the body gets some carbs....it stores it.....ie FAT.
