Cutting for the summer

[aaron23]

IMO I would do max 30 mins Every other day.

If you dont have enough weight progress will be very slow. I would wait to cut down and bulk up with more carbs and food. but it all depends what you want to do.

If you want to be lean then just run and workout with reps, but if you want to beef up in your chest area then eat more run less, workout more to compensate, then at the end cut down.

 

[nanoreefer22]

I guess it would have been a good idea to post what I do for chest

I do all benches, decline, incline, flat. I don't however change grips, which is something I should be doing every now and then. I do flies and dumbbell presses also incline, decline, and flat to mix things up. Push-ups I make a point of doing everyday with every workout(5 days a week). I also do dips at least 4 of those days. Also do pec-dec and machine flyes, again to mix things up sometimes. I try my best to keep my chest guessing, since I've read this can help make gains.

I also do have a spot now so I've been pushing myself harder.

I think I need to change the reps, as Tangs described to see if it will make a difference.

Just a little on where i started. Been going to the gym now on and off for about 3yrs. Would make nice gains and then become unmotivated to do it, especially around this time. I started at about 110lbs, so I've come a good way from there but still not quite where i want to be.

Skene, I'll see if there's anyone(trainers) in the gym that I could talk to. I'm assuming dieticians cost money, of which i have very little

Killer, Currently going to the gym 5 times a week. Tuesday Chest, Thursday Shoulders and Chest(just a decline press, dips and push-ups), Friday Back, Saturday, Bi's Tri's and legs, and Sunday Calesthenics(chin ups, pull ups, dips, abs, push-ups, this lower back thing). Everyday I do push-ups, dips, and chin ups(just learning to do these, so still only doing 4-6 in a row).

Chem, I've recently upped my water intake, wasn't bad before but its better now. Oatmeal, heard about it but now I forced myself to eat it and its not that bad. Actually come to like the stuff, apple cinnamon flavor none the less.

Craig, I'm doing the meals in a split like that. I get my protein most if not all the time 10 mins after my workouts over. When I'm done at the gym, I head straight home so I dont "waste" the workout.

Tangs, I love my sleep and get lots of it, about 8 hours on school nights, a little more on the weekends. Never more than 9 or so cause my body wants to wake up at around 8AM regardless

Aaron, Thats what I think I'm aiming for 3-4 times a week at 30mins or a little more depending on how good i feel.

On top of it all and I don't know how major of a problem this could become, but I don't eat beef or pork. What are some good substitutes for those things in my diet? If it's not a major problem then no worries

Thanks for all the feedback! Wasn't expecting this much help.

 

[aaron23]

tofu, protein shakes, canned tuna, chicken breast, beans, veggies and more veggies

 

[nanoreefer22]

tofu, protein shakes, canned tuna, chicken breast, beans, veggies and more veggies

Protein shakes(b4 and after working out), canned tuna(4 to 5 times a week), chicken breast(2 sometimes 3 times a week), veggies (get em everyday, probably could do more)

Tofu never tried, might give it a chance. Beans, not a fan but i mean gas isn't that bad is it:lol2:

Anything else?

 

[NYreefNoob]

also kris, doing butterflies with dumb bells will help broaden your chest, i mainly used dumb bells when working out because it gives you a better over all core strength. fish is a excellent source of proteins, also remember no matter how hard you work out doesnt guarentee you will get what your ideal body structure is, some people are just built different reguardless of what they do

 

[aaron23]

Anything else?

almost forgot lol EGGS!!!!! YUM

 

[nanoreefer22]

also kris, doing butterflies with dumb bells will help broaden your chest, i mainly used dumb bells when working out because it gives you a better over all core strength. fish is a excellent source of proteins, also remember no matter how hard you work out doesnt guarentee you will get what your ideal body structure is, some people are just built different reguardless of what they do

I'm taking advantage of my spotter right now, cause I'm not sure how long he's gonna last at the gym I get a lot more fish than just the tuna, sometimes twice a day with different types of fish Might be over doing it, but if its on the stove, its in my belly.

I know what you mean about the body structure of people. I'm overall pleased with myself, just want to put some mass on my chest. Right now they're bigger than they've been ever, I'd say. If i could double what i have right now I'd be happy.

I'm working hard so hopefully it pays off in the coming months/years.

 

[nanoreefer22]

almost forgot lol EGGS!!!!! YUM

:lol2: Get those too I'm a food processor in essence

 

[DrCooper]

its all about cardio and diet!
increase cardio and water intake along with changing your diet to more clean foods!

cardio sucks hahaha! i hate it

 

[CHEMCHEF]

If you put cinnamon, raisins and rqual or slenda in your oatmeal when making it. You can do away with the high sugar in pre flavored varieties.

 

[nanoreefer22]

Thanks again for the advice guys

Just got back from the gym. Tried the 8,6,4,2,1 on the benches definitely a confidence booster Hopefully I'll see somewhat more of gains in that part of my body

 

[nanoreefer22]

Here's another question...for bulking up for someone who's a hard gainer, what would you guys recommend? I'm taking a multivitamin and eating right, what protein would be best for bulking up?

 

[Tangs Rule]

I can't say which is best for sure, but I have used optimum protein for years. It has 20g per serving and I always double up each morning after my workouts and then again at night about an hour before bed.

Here is the one I use. You can definitely find it cheaper.

http://www.arnoldsupplements.com/Optimum_Nutrition_Protein_5_lbs_p/OPTI-002.htm?click=XXXXX

 

[nanoreefer22]

Right now I'm using Cyto-gainer, just cause of the amount of calories and protein in each serving. Something like 600+ calories and 54g of protein.

Anything better out there, in terms or making gains?

 

[Tangs Rule]

How is the fat content? The books I have read about burning fat and bulking up say to eat 6 small meals a day. Make three meals your breakfast, lunch and dinner and the other 3 meals should be protein shakes that are high in protein and reasonable in fat. Add that to your workout routine and still mix in cardio to burn fat and you should be good to go.

 

[nanoreefer22]

3% fat

The bulking plan you described is similar to what i do.

For breakfast usually oatmeal and a fruit with a bottle of water
Lunch never set in stone, but I never miss it.
Preworkout I have a small meal and a shake
Postworkout I have a shake and 30 mins later i'll eat something
Before bed, usually tuna, multivitamin and a bottle of water

I could mix 1 more shake into my routine before bed or in the morning.

What do you think? Also should i be drinking shakes on off days? This is smoething I'm not doing that could be working against me.

 

[jaymo]

I'm starting this http://crossfit.com/ the army and police use it check it out it works

 

[JLAudio]

3 part plan, everything else is gimics:

1) for your weight training high reps as previosly stated with a very slow tempo, and extreme contractions, with the goal of bringing all the little muscle fibers into play and not just the parts that provide the majority of force. Use exercise where there is a lot of instability (dumbells, cables) a lot of peripheal muscles get work. Keep a log and constantly up the weight, reps or limit of time to do same work load. (Keep tempo at a constant so you dont sacrafice form and the weight/rep increase is not just a result of change in form. Do this with abs as well, and constantly increase reps and resistance and focus on contraction and holding at peak contraction.

2) Cardio, as you already stated, first thing in the morning is best when trying to tap into fat supply because blood sugar is lowest, dont overdue cardio because it will also decrease muscle mass as it does not discriminate between fat and muscle.

3) Diet, really minimalize excess carbs (treat them more like a sweet than a staple). Avoid all late night snacks especially late carbs, opt for lean turkey as a late snack or fat free cheese. Minimalize alcohol will do wonders as well. Have you preferred meals for breakfast rather than dinner.

Besides these basics the only other option is fat burners and asthmatic drugs like clembuterol, but they often make you manic with all the stimulants in them. Just my experience and best of luck

 

[nanoreefer22]

JL,
1) I'm training with high reps everywhere but my chest. Still trying to add a little mass to my chest, just have an overall better shape. I've been working out much more intensely lately, sweating much more now than before. I push my abs pretty hard, they're beginning to show through without flexing

2) Doing cardio 30-40mins on the treadmill/elliptical 3-4 times a week. Thinking about wearing a sweater during, good idea or bad?

3) I've been trying to figure out where to cut the carbs. Still getting a handle on it but I'm getting more understanding about it each day. I have to cut out my 11:30PM meals or make them less intense. As for alcohol, have never touched it and don't plan on it I also dont want to use anything extra to lose the excess, rather do it the hard way.

"Have you preferred meals for breakfast rather than dinner." Dont quite understand what that part means, care to explain further

 

[Killerdrgn]

2) Doing cardio 30-40mins on the treadmill/elliptical 3-4 times a week. Thinking about wearing a sweater during, good idea or bad?

If you do opt to do this, be EXTREMELY careful of dehydration, there are many kids that have died from stuff like this.