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Old 12-21-2010, 05:27 AM   #1201 (permalink)
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Default Re: Workout/Staying in Shape Thread

You shouldn't be drinking protein shakes AT ALL. You're cutting down, what's the point of supplying your body with excess energy? Protein/carb recovery after strength training is important when bulking, not when you're cutting. Force your body to use break down fat and use that for the depleted glycogen. It's a 100X easier to lose FAT if you know exactly what to do. You can research it on the net quite easily. Then if you have doubts and need personal clarification, ask here. It's not that I'm not glad to help but you'll get a much better understanding and (dare I say it) motivation from doing the research yourself.

I know people don't like to do it (especially during the holidays) but I'm gonna say count your calories. Most effective way to burn fat.
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Old 12-21-2010, 07:50 AM   #1202 (permalink)
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Default Re: Workout/Staying in Shape Thread

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Originally Posted by Hohenheim of Light View Post
You shouldn't be drinking protein shakes AT ALL. You're cutting down, what's the point of supplying your body with excess energy? Protein/carb recovery after strength training is important when bulking, not when you're cutting. Force your body to use break down fat and use that for the depleted glycogen. It's a 100X easier to lose FAT if you know exactly what to do. You can research it on the net quite easily. Then if you have doubts and need personal clarification, ask here. It's not that I'm not glad to help but you'll get a much better understanding and (dare I say it) motivation from doing the research yourself.

I know people don't like to do it (especially during the holidays) but I'm gonna say count your calories. Most effective way to burn fat.
Ok thanks bro, Shant be a Leech now.. But your making a damn good point there thanks!

Honestly I like running and cycling, It De/Un-Stress me from the busy assignments i have... Right now i'm averaging a 1.7-1.8k diet hopefully its enough to lose another 10kg 2mths from now..

>> Yuri for you =D
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Old 12-21-2010, 07:17 PM   #1203 (permalink)
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Default Re: Workout/Staying in Shape Thread

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Here Kenny, just a rough guide on exercises to target different muscle groups.

Now of those, forget bout doing bicep and tricep stuff. Arm muscles are tiny in comparision to other muscle groups and are also getting a workout when you're doing other stuff. Not much point in trying to do isolated work on them unless you're trying to be a bodybuilder and want every bit of you to be ripped or you're vain and like to show your guns to everyone.

For me i don't do any abdominal or leg work in the gym. I can do all that at home and i don't need weights for my leg workout (basically just a lot of lunges and trying to squat with proper form and technique). Now in addition to that my shoulders are pretty well fucked for a lot of the time due to cricket so anything i do with them is more on ROM and basic strength things like cubans and whatnot.

So for the gym i tend to alternate between chest and back. I try to get in the gym on Sunday, Tuesday and Wednesday. I have cricket training on Thursday and games on Saturday so i have Monday and Friday as rest days (when i'm actually on track )

Also 10x10? you really do 10 sets with 10 reps?
Nah, not 10x10. I think I made a mistake there. I'll do 1 set anywhere between 5-10 (depending on the weight im pushing). And then repeat that 5-10 more times (or lower for how many times I do it) Does that make more sense?

I haven't been at the gym for the past 2 days (sore from gym + work), but I'm just doing squats, situps, pushups at home today before I head into work. I see a personal trainer tomorrow at 8am, so hopefully that'll give me a better understanding of what I need to do.

I really appreciate the help from everyone, thanks heaps.
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Old 12-21-2010, 11:41 PM   #1204 (permalink)
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Default Re: Workout/Staying in Shape Thread

Quote:
Originally Posted by Hohenheim of Light View Post
You shouldn't be drinking protein shakes AT ALL. You're cutting down, what's the point of supplying your body with excess energy? Protein/carb recovery after strength training is important when bulking, not when you're cutting. Force your body to use break down fat and use that for the depleted glycogen. It's a 100X easier to lose FAT if you know exactly what to do. You can research it on the net quite easily. Then if you have doubts and need personal clarification, ask here. It's not that I'm not glad to help but you'll get a much better understanding and (dare I say it) motivation from doing the research yourself.

I know people don't like to do it (especially during the holidays) but I'm gonna say count your calories. Most effective way to burn fat.
disregard this advice. go drink your protein shakes after training because your msucles need to recover whether you are cutting or bulking. you wanna lose fat not muscle

Last edited by rawesjericho : 12-21-2010 at 11:44 PM.
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Old 12-22-2010, 12:34 AM   #1205 (permalink)
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Default Re: Workout/Staying in Shape Thread

And it's because of conflicting advice that you should be researching your own stuff in the first place.
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Old 12-22-2010, 01:00 AM   #1206 (permalink)
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Default Re: Workout/Staying in Shape Thread

i say don't drink protein shakes if you're cutting as your diet should be enough to supplement the workout. Most people over do their protein from their diet alone and excess protein turns to fat which is the opposite of what you're trying to achieve here.
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Old 12-22-2010, 01:41 PM   #1207 (permalink)
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Default Re: Workout/Staying in Shape Thread

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Originally Posted by Sticksy View Post
i say don't drink protein shakes if you're cutting as your diet should be enough to supplement the workout. Most people over do their protein from their diet alone and excess protein turns to fat which is the opposite of what you're trying to achieve here.
any excess calories will turn into fat. as long as your total calories are not high its alrite to have high protein diet

Last edited by rawesjericho : 12-22-2010 at 01:48 PM.
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Old 12-22-2010, 02:52 PM   #1208 (permalink)
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Default Re: Workout/Staying in Shape Thread

So unlike others.. I need to put on weight. I'm 17 years old, 5'10 and weigh about 132lbs. I've been hitting the gym for the past couple of months and people are telling me I won't gain a lot of muscle unless I gain mass first. So how can I get 'bigger' while eating healthy at the same time? So please don't suggest eating McDonalds every meal and a stick of butter every 5 minutes.
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Old 12-22-2010, 02:58 PM   #1209 (permalink)
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Default Re: Workout/Staying in Shape Thread

Quote:
Originally Posted by rawesjericho View Post
disregard this advice. go drink your protein shakes after training because your msucles need to recover whether you are cutting or bulking. you wanna lose fat not muscle
agree with this.
You need your protein to help build muscle and recover.
The more muscle you have , the more calories you burn at rest.
You are going to lose some muscle cutting so you want to minimize it.
Just eat clean , get your macros and create a calorie deficit each day and you'll lose weight.
Also drink lots of watch and drink and get in a good bit of fiber.

You want to cut down into a body with lean muscle , not into a flag pole
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Old 12-22-2010, 03:09 PM   #1210 (permalink)
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Default Re: Workout/Staying in Shape Thread

Quote:
Originally Posted by Alim View Post
So unlike others.. I need to put on weight. I'm 17 years old, 5'10 and weigh about 132lbs. I've been hitting the gym for the past couple of months and people are telling me I won't gain a lot of muscle unless I gain mass first. So how can I get 'bigger' while eating healthy at the same time? So please don't suggest eating McDonalds every meal and a stick of butter every 5 minutes.
well some people do dirty bulk.
They roll up to a fast food place and kill as much food as possible.
If you are 5'10 132 I'd almost suggest eating EVERYTHING you can get your hands on.
Just don't eat empty dumb stuff like twinkies and hohos. If you are going to pig out at least grab from protein out of it.

If you want to clean bulk .....
Steak , Chicken breasts and Fish allllllll day every day. Tuna , Cottage cheese , oats<-----
Also egg whites are money. When I bulk I can eat a carton of eggs a day. EGG WHITES. If you eat that many yellows I'm pretty sure you'll have a heart attack haha.
You need to be taking protein after EVERY work out and then eating about 30mins to an hour after.
Get your carbs from vegetables and get all your healthy fats in.
For bulking you almost have to take a good mulivitamin. Not your crappy walmart men's 1 a day.
I suggest Animal Pak.
You also need to take fish oil and omega3.
You also need a GOOD protein and if you are really serious casein before bed. I'd mix them with 2% or even whole milk for the extra fat and calories.
Life heavy and eat , eat , eat , eat. Your body is made in the kitchen.

You are probably going to gain a little fat , but that happens. You bulk up , cut down , bulk up , cut down etc etc.
Clean bulking will minimize fat tho

If I were you I'd be shooting for 2500-3000 calories a day

Also be patient. You aren't going to gain 70lbs of muscle in 3 months.
Just work , work , work and it will come

Last edited by WutChagoNAdoBrothA : 12-22-2010 at 03:12 PM.
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