Questions questions for lifting

[Alistair]

Check out Karabulut's links here

http://www.justusboys.com/forum/showthread.php?t=270767

 

[KaraBulut]

Well, the goals you listed are in different directions- 160lbs/flabby versus looking like Connor from CF.

So, it's a little difficult to say whether you need to increase cardio or whether a bulk/cut routine is what you're looking for.

Could you post a torso shot so that we can get an idea of where you're starting? Also, how tall are you and what are your base measurements?

 

[KaraBulut]

I'm about 5'9, and im not exactly sure what you mean base measurments

Usually height, weight, chest and waist give a pretty good idea of where you are.

 

[KaraBulut]

The pictures help.

You have a good mosomorphic frame- you're not carrying an excessive amount of fat. Really, what you need to do is increase lean mass and reduce fat around your trunk and midsection.

You might start with food journal. I'm guessing that you're going to find that you're consuming too much carb and not enough protein.

You should really push on cardio and core exercise. A 20 minute warmup is fine before your weight work but you will need to really push on the cardio by doing more intensive work on jogging, treadmill and stairclimber until you build your endurance. To really trim that fat, you're going to need to really push your cardiovascular system harder.

A core workout will help strengthen your spine, trunk and buttocks so that you can move into a weightlighting routine that will build more mass in your upper torso. Your back, shoulders and arms will be the areas that would benefit from a good upper body workout- one that focuses on hitting the major muscle groups (like bench press and cable work) instead of just specific targeted areas (e.g. bicep curls or dumbbell work).

 

[lostnfound]

The pictures help.

Your back, shoulders and arms will be the areas that would benefit from a good upper body workout- one that focuses on hitting the major muscle groups (like bench press and cable work) instead of just specific targeted areas (e.g. bicep curls or dumbbell work).

Yes.

OP, your current lifting routine is ineffective. From your pics, I'd personally focus on cutting (i.e. losing fat) now, but since you're a newbie, you're able to both lose fat and gain muscle simultaneously.

When it comes to getting fit, stronger, leaner, or more muscular, compound moves are really effective. Compound exercises target multiple muscle groups at once, which is much more efficient.

I highly suggest you get a solid routine. You can order "Starting Strength" or "New Rules of Lifting." Both are highly regarded in the fitness realm as excellent programs for beginners and even for advanced people. I've personally done New Rules and have gotten great results. There's a 3-phase Fat-Loss program that will kick your ass!

However, your diet is the most important factor. If you wanna lose fat, eat 500 calories under maintenance and make sure you are eating CLEAN.

So, LIFT + DIET + CARDIO = SUCCESS!!

Let us know how it goes for you.

Good luck.

 

[socal21]

Make sure you include some weight training,so you start building muscle,otherwise you'll lose the fat and look like a flt tire and you'll have no definition (which is what happen to me) But we have the same stats I'm 5'9 and currently weigh in at 169,but as mentioned above your probably eating lots of nasty crap and not enough protein. I'm currently busting my ass (enjoyingly) with help of my trainer,and i'm noticing tone and definition. My trainer plans to have me at 155-160 and ripped by summer


Here's what he has me eating (if you wanna try)

Breakfast: 3oz oatmeal & 2 Egg Whites


Snack: Banana


Lunch: 8oz Chicken (sprinkled with some walnut oil)
2oz Brown Rice
Veggies

Snack: 2 Rice Cakes & 2 Egg Whites

Dinner: 6oz Chicken & Veggies

If hungry later, have a banana

....Repeat for 2 weeks, and then let me know how your body reacts! Good Luck!

 

[socal21]

quick edit it's not 2oz of Brown rice, I meant to say 1/3 cup of Brown Rice

 

[KaraBulut]

So what your saying is lay off weights for a bit and work more on my my cardio?

You really want to work your core and cardiovascular system for a bit. You'll have more energy and when you start hitting the weights, you'll be less likely to injure yourself.

It's a challenge for guys who have a tendency to retain water because you want to see results fast. So, be paitent and work on trimming fat and getting into good cardiovascular shape first.

After you've gotten into shape and trimmed some of the extra fat, then start hitting the weights and adding more calories back into your diet. Once you start doing weight work, you'll need to add the calories back in your diet to build muscle.

And food wise what are your suggestions? I
m on a college/art stundet budget so its not like i can go out and buy mass amounts of fish and poultry

Eggs, cheese and milk are both very good protein sources and they're much cheaper than meats.