For all you guys wanting to gain muscle, size, etc.

[stewaat]

Re: For all you guys wanting to gain muscle, size, etc.

That's a lot of great information and here's a few suggestions I can give:

#1- The closer you get to being in really good shape the harder it is to progress and have it show. It is REALLY frustrating and I have plenty of experience with this!

Working out:

QUESTIONS:
What type of reps/sets do you usually do?
Is it a stairmaster or a stair stepper? If it's a stairmaster I highly suggest giving it a go!
*Also the bike can be good for HIIT training. I can elaborate if you need me to.

First off that gym you guys have sounds pretty impressive for a workplace! Your splits sound pretty good but I'm going to offer a change. Take it or leave it, do what you want, I'm just throwing it out there.

Right now you have a decent workout routine, I'm just going to offer a little better one IMO:
Day 1: Legs & Shoulders
Day 2: Chest & Tri
Day 3: Back & Bi
Day 4: Abs & Cardio
Day 5: Off
Day 6: Off or start Day 1
Day 7: Start Day 1 if you have Day 6 off

If you need any exercise choice help let me know and I'll post that.

The Diet
This is where you could clean up a little. You sound like you're in pretty good shape and the whole key to trimming fat is your diet. Here are some tips:

Pancakes/waffles/spaghetti/cereal(most) are pointless, empty carbs. I would suggest eating the carbs early in the day. Starting the day off with cereal is not a good idea for dropping fat IMHO. It won't fill you up long and doesn't have much nutritional value. What type of cereal do you eat?

Your stomach fat will not go away until you have a pretty much perfect diet!

This is the LAST spot for fat to go away and it can drive some people (me) crazy.

Your current diet will not get you where you want your body to be so you need to decide what is more important.

*Since it's winter I would advise trying to put on a little muscle and bulk. I would still clean up the diet a little but eat more food and lift hard. So basically right now try and put on some muscle while eating right and you'll fill out a little. You will not lose fat though. However it's better to cut during the spring because when are you taking your shirt off in the winter?

BREAKFAST: Try oatmeal instead of cereal. Oatmeal is going to fill you up longer and is much, much more nutritional for you. Throw a tbsp of peanut butter in the oatmeal for flavor. You could have a couple eggs too. Hard-boiled eggs are cheap and easy.

SNACKS: You're good. Just don't overeat fruit because they are high-sugar foods.

LUNCH: Sounds pretty good but you could use a better source of protein here. PBJ isn't really a great option for trying to cut fat. Sandwich's are okay.

DINNER: Limit carbs at dinner. Spaghetti is not your best option here, the taco's don't sound bad.

DESSERT: Don't do it or find a low calorie dessert like jell-o or something. This could be the difference between losing fat and maintaining.

SODA: If you're gonna have one make it diet. Soda is like a shot of 35g of sugar to your body (130 cals of pure nothingness!) Don't drink calories, that's my motto. Eat them!

OVERALL: I would have my carbs in the morning for the day. Make them better carbs by making them whole grain so you get some nutritional value out of them and they fill you up longer. At dinner I would limit my carb intake because you don't really need them. I would stay away from dessert altogether!

Cheat Meal: I would have one meal a week that you want. Make it a Saturday night dinner with the lady or something like that. Low body fat % is very hard to get for some, and it sounds like you have a "skinny fat" body type. For example, if you were to put on some weight it wouldn't be too hard to notice because of your frame. However, losing stomach fat is tough for you because it's the last spot it comes off.

I could be completely wrong though...just a guess.

Anyways...if you have any more questions just ask and I'll help.

[ehh]

Re: For all you guys wanting to gain muscle, size, etc.

Stew, have you ventured down the path of making/baking your own protein bars?

We know that the stuff available in stores isn't good for you for the most part and contains too much sugar, but a lot of fitness buffs make their own protein bars. I'm going to give it a try this week and see how they come out. I need a good afternoon snack besides almonds, fruit and string cheese.

[stewaat]

Re: For all you guys wanting to gain muscle, size, etc.

Stew, have you ventured down the path of making/baking your own protein bars?

We know that the stuff available in stores isn't good for you for the most part and contains too much sugar, but a lot of fitness buffs make their own protein bars. I'm going to give it a try this week and see how they come out. I need a good afternoon snack besides almonds, fruit and string cheese.

You can make some really good tasting protein bars.

I made one with:
Fat free cream cheese
Peanut butter
Oatmeal
Vanilla extract
Protein powder (chocolate)

I don't know the 100% recipe but it was really good.

[ehh]

Re: For all you guys wanting to gain muscle, size, etc.

Did you refrigerate or bake that? If you come across that recipe definitely post it, that looks like something I'd enjoy.

[stewaat]

Re: For all you guys wanting to gain muscle, size, etc.

Did you refrigerate or bake that? If you come across that recipe definitely post it, that looks like something I'd enjoy.

Refrigeration...which is better IMHO. Baking is TOUGH to do with protein bars. This was a chewy type of bar and was way too good.

Honestly if you took 1 lb fat free cream cheese, added 2-3 scoops of protein, 5 tbsp of PB, some vanilla extract, and just a little water it would be really good I believe. Then just throw in oatmeal, finish mixing, and you're golden.

All you have to do is mix it up in a bowl then spread it in a pan. It will set really well and then you can cut it into bars.

Baking = great chance to F everything up and waste products/money.

I'll look for the exact recipe.

[Trevytrev11]

Re: For all you guys wanting to gain muscle, size, etc.

Thanks for responses man, I appreciate it.


QUESTIONS:

What type of reps/sets do you usually do?

For most weight lifting excersises, I do 3 sets of 12-10-8 reps with increasing weights every set. My last set is usually high enough so I struggle to finish it. Should I be doing more reps with lighter weight?

Is it a stairmaster or a stair stepper? If it's a stairmaster I highly suggest giving it a go!

Not sure, I think it's a stairmaster or copycat of one.

*Also the bike can be good for HIIT training. I can elaborate if you need me to.

I read some of your previous stuff on this. 2 min steady, 30 seconds all out and 1 minute steady - 30 seconds all out for 15-20 minutes. I'll definitely mix this in.

Right now you have a decent workout routine, I'm just going to offer a little better one IMO:
Day 1: Legs & Shoulders
Day 2: Chest & Tri
Day 3: Back & Bi
Day 4: Abs & Cardio
Day 5: Off
Day 6: Off or start Day 1
Day 7: Start Day 1 if you have Day 6 off

On Day's 1-4, should I mix in any cardio? Typically I do 10-15, which may be a warm up, but it is tiring, should I get rid of this and put more energy into lifting? Wht kind of calories do you burn when lifting vs. doing cardio?

If you need any exercise choice help let me know and I'll post that.

With the equipment I gave you, I would appreciate some recomendations. One thing to note, our dumbells only go up to 50 lbs, so I'm somewhat limited when it comes to bench excersises.

Pancakes/waffles/spaghetti/cereal(most) are pointless, empty carbs. I would suggest eating the carbs early in the day. Starting the day off with cereal is not a good idea for dropping fat IMHO. It won't fill you up long and doesn't have much nutritional value. What type of cereal do you eat?

I'm inconsistant here, one week it's Golden Grahms, the next week it's some type of oat cereal with fruit clusters and the next week fruit loops and then plain cheerios. Also reading through this, I think I will try and get back on oatmeal and/or eggs. Is flavored oatmeal (Apple Cinnamon, etc.) bad? Should I stick with plain oatmeal and peanut butter?

*Since it's winter I would advise trying to put on a little muscle and bulk. I would still clean up the diet a little but eat more food and lift hard. So basically right now try and put on some muscle while eating right and you'll fill out a little. You will not lose fat though. However it's better to cut during the spring because when are you taking your shirt off in the winter?

Good Point, though I do live in Houston and it stays pretty warn

Thanks again man, I appreciate it.

[stewaat]

Re: For all you guys wanting to gain muscle, size, etc.

Thanks for responses man, I appreciate it.


QUESTIONS:
For most weight lifting excersises, I do 3 sets of 12-10-8 reps with increasing weights every set. My last set is usually high enough so I struggle to finish it. Should I be doing more reps with lighter weight?

It's up to you. If you've been doing that same routine for a while I would mix it up. My favorite is 4 sets of 8. I usually do 3 exercises per body part. (Chest = 3 x 4 = 12 total sets)


Not sure, I think it's a stairmaster or copycat of one.

If you're walking up stairs it's the legit one. If you put your feet in those little things and go up & down, it's a POS. Just my .02

I read some of your previous stuff on this. 2 min steady, 30 seconds all out and 1 minute steady - 30 seconds all out for 15-20 minutes. I'll definitely mix this in.

Yep that's right. You'll be surprised how much you sweat and how good it works you. The best is doing this on the Stairmaster! That's not for beginners though. Oh and if they have a true stairmaster don't be "that person" hanging on the railings of it.


On Day's 1-4, should I mix in any cardio? Typically I do 10-15, which may be a warm up, but it is tiring, should I get rid of this and put more energy into lifting? Wht kind of calories do you burn when lifting vs. doing cardio?

Honestly diet is more important. Also don't do cardio before you lift, do it after. I would warm up with stretching, not cardio. If you're "cold" I would do 2-3 minutes on the bike just to get the blood flowing. On these days I would focus on getting the most out of your lift. Doing cardio could make you half-a$$ things...because you know you still have cardio left. You can burn just as many calories lifting as cardio if you pick up the pace of lifting. Superset your exercises and that will really make you sweat/burn cals.

With the equipment I gave you, I would appreciate some recomendations. One thing to note, our dumbells only go up to 50 lbs, so I'm somewhat limited when it comes to bench excersises.

I'll get on this tomorrow. 50 lbs sucks though...

I'm inconsistant here, one week it's Golden Grahms, the next week it's some type of oat cereal with fruit clusters and the next week fruit loops and then plain cheerios. Also reading through this, I think I will try and get back on oatmeal and/or eggs. Is flavored oatmeal (Apple Cinnamon, etc.) bad? Should I stick with plain oatmeal and peanut butter?

Flavored oatmeal is okay...but it's not nearly as good as the real deal. Honestly if you needed some "flavor" just make the oatmeal then throw in a scoop of protein afterwards and mix it all up. It won't taste as good as the flavored oatmeal but won't be bad at all. It won't have all that sugar as well. 1 tbsp of PB does wonders too.

Good Point, though I do live in Houston and it stays pretty warn

Thanks again man, I appreciate it.

Responses in bold

[KG]

Re: For all you guys wanting to gain muscle, size, etc.

Man, I have really been BS'ing lately on the diet/lifting.

There aren't many things worse that than soreness you get after the first day back lifting.

[DC]

Re: For all you guys wanting to gain muscle, size, etc.

#1- The closer you get to being in really good shape the harder it is to progress and have it show. It is REALLY frustrating and I have plenty of experience with this!

Tell me about it man. I swear I haven't made any progress in like 3 years. Others say I have but I don't see it. But this is what I love to do so I ain't trippin

[Trevytrev11]

Re: For all you guys wanting to gain muscle, size, etc.

With the equipment I gave you, I would appreciate some recomendations. One thing to note, our dumbells only go up to 50 lbs, so I'm somewhat limited when it comes to bench excersises.

I'll get on this tomorrow. 50 lbs sucks though...

Looking forward to it. Currently I've pretty much limited my dumbell excersises to the excersises on this site:

http://www.dumbbell-exercise.com/dumbbell-exercises.htm

[DC]

Re: For all you guys wanting to gain muscle, size, etc.

LOL @ That dude modeling his legs in that link

[windseer90]

Re: For all you guys wanting to gain muscle, size, etc.

Just got back from doing the HIIT on the bike... pretty intense. By the time I was done I was pretty much dead.

This is my 4th straight week lifting after doing nothing for a really long time, and the best part about this is it just makes you feel better about yourself. Like, I hate running/biking, but when I'm done, I just feel so much better.

[stewaat]

Re: For all you guys wanting to gain muscle, size, etc.

Man, I have really been BS'ing lately on the diet/lifting.

There aren't many things worse that than soreness you get after the first day back lifting.

Yea for ~3 days you'll feel pretty bad!

Tell me about it man. I swear I haven't made any progress in like 3 years. Others say I have but I don't see it. But this is what I love to do so I ain't trippin

Good attitude. Worst case scenario is you ONLY improve your health and live longer haha.

Just got back from doing the HIIT on the bike... pretty intense. By the time I was done I was pretty much dead.

This is my 4th straight week lifting after doing nothing for a really long time, and the best part about this is it just makes you feel better about yourself. Like, I hate running/biking, but when I'm done, I just feel so much better.

You will always get what you put in. Good job man. Stick with it and report your progress.

[stewaat]

Re: For all you guys wanting to gain muscle, size, etc.

Looking forward to it. Currently I've pretty much limited my dumbell excersises to the excersises on this site:

http://www.dumbbell-exercise.com/dumbbell-exercises.htm

He hit on pretty much every DB exercise you could do!

Here are a few variations:

Chest
*I would start out with Flies because you usually use lighter weight with those and this way you can fatigue your chest a little before you get into any presses.

*You could do some "combo" sets. For examply have your Fly DBs with you and Press DBs with you (35 & 45 for example). Do 8 reps of DB Flies with the 35 then drop then and immediately pick up the 45s and go into your set of 8 DB Press. You can do this incline, decline, or flat.

*Alternate arms on DB Press or Incline DB Press. You have both weights up in the air and you only bring one arm down at a time. This will also work core some because you have to balance as well.

Back
You can get all you need done on this with your pulley machine it sounds. The DB exercises he gave were all you need.

Bi's/Tri's
Hit your Tri's really, really hard. They make up most of your arm in that area so the bigger they get, the bigger your arm gets.

Legs
Just do what you can. You don't have a squat rack which sucks so I would just hit up the leg press and you can do DB lunges and all that stuff he posted.

*On that machine you have that sounds like a "Total Body" is there a free pulley where you can alter the height of it and do bicep curls and then put it up to do tricep pushdowns?

I'm a HUGE advocate of resistance training and I LOVE using cable bicep rows and even using cable rows on that machine. I really, really think they are great.

In a nutshell I just gave you some better chest exercises and good ideas of that. I guarantee you there will be a huge difference from going from Flies to Press as opposed to starting off with Press. Leave your ego outside the gym when you try that!

If you have any more questions or need some more tips just ask.

BTW please post what the capabilities of that "total machine" you guys have in there.

Oh and from the sounds of it I'm guessing the Leg Press isn't plate-loaded, it's got weights already on the machine and you have to put the pin in there somewhere...right?

[DC]

Re: For all you guys wanting to gain muscle, size, etc.

What exactly did you do on the bike for HIIT?