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

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  • FlyingFinn
    MVP
    • Jul 2002
    • 3956

    #1381
    Re: For all you guys wanting to gain muscle, size, etc.

    Originally posted by matt8204
    Hey, guys. I work out regularly and have a pretty clean diet (at least I think it's clean, lmao!). However, I'm a little short of having a six-pack. I'm pretty lean but there is one stupid layer of fat covering my abs and I want them to show so badly. Could you take a look at my typical daily diet and see what I may be doing wrong?

    Breakfast: Bowl of regular oatmeal (no flavoring, not instant) with a handful of blueberries and a vanilla protein shake with water. Sometimes I'll also have a glass of fat-free milk.

    Morning snack: Cup of yougurt with a handful of unsalted peanuts.

    Lunch: Turkey sandwich with tomato and mustard on 100 percent whole-wheat bread.

    Afternoon snack: Stick of fat-free string cheese with another handful of peanuts and a handful of red grapes. I'll also have another protein shake (w/water) somewhere along the way.

    Dinner: Some type of lean protein (usually chicken) with a veggie and a salad (romaine lettuce with a teaspoon or two of balsamic vinegar).

    Evening snack: Cottage cheese and maybe a teaspoon of peanut butter, maybe a glass of milk if I'm really hungry.

    Edit: The only liquid calories I consume comes from fat-free milk. I only drink unsweetened iced tea (w/lemon slice) and water for beverages during the day.
    I know when I would compete in bodybuilding competitions I had to cut all dairy out of my diet by 8 weeks out (even the fat free kind) because it seemed to keep a layer of fat around my midsection.

    Comment

    • matt8204
      MVP
      • Sep 2008
      • 1164

      #1382
      Re: For all you guys wanting to gain muscle, size, etc.

      Originally posted by FlyingFinn
      I know when I would compete in bodybuilding competitions I had to cut all dairy out of my diet by 8 weeks out (even the fat free kind) because it seemed to keep a layer of fat around my midsection.
      You know, I've heard other people say that. Dairy, especially milk and yougrt, both have a fairly decent amount of sugar in them. Thing is, I do enjoy both of those foods and they provide calcium, which is an essential nutrient. I don't want my bones becoming brittle by age 40, lol. Maybe I can cut down on my dairy a bit, though.

      What about low-fat or fat-free cheese/cottage cheese? There isn't a lot of sugar in those foods (if any). I think cottage cheese has 4 grams per serving IIRC. Would that be a better substitute for the milk and yougrt?
      New Jersey Devils- 1995, 2000, 2003

      New York Giants- 1927, 1934, 1938, 1956, 1986, 1990, 2007.

      PSN ID- matt8204

      Comment

      • ehh
        Hall Of Fame
        • Mar 2003
        • 28962

        #1383
        Re: For all you guys wanting to gain muscle, size, etc.

        Only dairy I eat is string cheese and cottage cheese. I never plan on cutting those out of my diet but I wonder what affect it'd have on my abs. Keeping carbs to just fruits/veggies is the biggest trick I've learned for more visable abs. It's so damn tough to do though.
        "You make your name in the regular season, and your fame in the postseason." - Clyde Frazier

        "Beware of geeks bearing formulas." - Warren Buffet

        Comment

        • FlyingFinn
          MVP
          • Jul 2002
          • 3956

          #1384
          Re: For all you guys wanting to gain muscle, size, etc.

          Originally posted by matt8204
          You know, I've heard other people say that. Dairy, especially milk and yougrt, both have a fairly decent amount of sugar in them. Thing is, I do enjoy both of those foods and they provide calcium, which is an essential nutrient. I don't want my bones becoming brittle by age 40, lol. Maybe I can cut down on my dairy a bit, though.

          What about low-fat or fat-free cheese/cottage cheese? There isn't a lot of sugar in those foods (if any). I think cottage cheese has 4 grams per serving IIRC. Would that be a better substitute for the milk and yougrt?
          Cottage cheese is definitely more bang for the buck then the Milk. In addition, if you drain/wash/rinse the cottage cheese most of lactose is washed off.

          Comment

          • matt8204
            MVP
            • Sep 2008
            • 1164

            #1385
            Re: For all you guys wanting to gain muscle, size, etc.

            Originally posted by ehh
            Only dairy I eat is string cheese and cottage cheese. I never plan on cutting those out of my diet but I wonder what affect it'd have on my abs. Keeping carbs to just fruits/veggies is the biggest trick I've learned for more visable abs. It's so damn tough to do though.
            Yeah, I worry if I cut out carbs completely, I won't come close to my daily fiber needs. Of course, could always take a fiber supplement, but I'd rather get it from food.
            New Jersey Devils- 1995, 2000, 2003

            New York Giants- 1927, 1934, 1938, 1956, 1986, 1990, 2007.

            PSN ID- matt8204

            Comment

            • FlyingFinn
              MVP
              • Jul 2002
              • 3956

              #1386
              Re: For all you guys wanting to gain muscle, size, etc.

              Originally posted by matt8204
              Yeah, I worry if I cut out carbs completely, I won't come close to my daily fiber needs. Of course, could always take a fiber supplement, but I'd rather get it from food.
              Veggies should never be cut from your diet. They really don't count as carbs either because most of time the major of carbs they contain come from fiber which is not digested.

              Comment

              • USF11
                C*rr*ntly *n L*f* T*lt
                • Jun 2003
                • 4245

                #1387
                Re: For all you guys wanting to gain muscle, size, etc.

                Originally posted by FlyingFinn
                Veggies should never be cut from your diet. They really don't count as carbs either because most of time the major of carbs they contain come from fiber which is not digested.
                Fiber is so important, I put a scoop of fibersure in just about everything I eat. It will help dramatically when trying to get rid of bloating.
                "Good music transcends all physical limits, it's more then something you hear, it's something that you feel, when the author, experience, and passion is real" - Murs (And this is for)

                Comment

                • matt8204
                  MVP
                  • Sep 2008
                  • 1164

                  #1388
                  Re: For all you guys wanting to gain muscle, size, etc.

                  Originally posted by USF11
                  Fiber is so important, I put a scoop of fibersure in just about everything I eat. It will help dramatically when trying to get rid of bloating.
                  That's what I was thinking about taking as a fiber supplement. If I give up bread completely, I need something to compensate for the loss of fiber. I can't eat a head of lettuce to get my fiber intake!
                  New Jersey Devils- 1995, 2000, 2003

                  New York Giants- 1927, 1934, 1938, 1956, 1986, 1990, 2007.

                  PSN ID- matt8204

                  Comment

                  • Jonesy
                    All Star
                    • Feb 2003
                    • 5382

                    #1389
                    Re: For all you guys wanting to gain muscle, size, etc.

                    I've heard people say I should try to cut out coffee for the health benefits. Any reason why this is the case because it does have a high concentration of anti-oxidants (which is supposed to be a good thing) and i only drink it with a little skim milk and splenda so i don't see the harm.

                    What is supposedly the negatives of drinking coffee because i googled it and couldn't find any concrete proof of negatives?

                    Comment

                    • ehh
                      Hall Of Fame
                      • Mar 2003
                      • 28962

                      #1390
                      Re: For all you guys wanting to gain muscle, size, etc.

                      Originally posted by Jonesy
                      I've heard people say I should try to cut out coffee for the health benefits. Any reason why this is the case because it does have a high concentration of anti-oxidants (which is supposed to be a good thing) and i only drink it with a little skim milk and splenda so i don't see the harm.

                      What is supposedly the negatives of drinking coffee because i googled it and couldn't find any concrete proof of negatives?

                      1) Caffeine (false source of energy and it's not good to be addicted to anything IMO)
                      2) Dehydrates you
                      3) Some studies say it might affect your blood pressure but it's not concrete
                      "You make your name in the regular season, and your fame in the postseason." - Clyde Frazier

                      "Beware of geeks bearing formulas." - Warren Buffet

                      Comment

                      • matt8204
                        MVP
                        • Sep 2008
                        • 1164

                        #1391
                        Re: For all you guys wanting to gain muscle, size, etc.

                        Originally posted by ehh
                        1) Caffeine (false source of energy and it's not good to be addicted to anything IMO)
                        2) Dehydrates you
                        3) Some studies say it might affect your blood pressure but it's not concrete
                        I've also heard that too much caffeine (more than 3-4 cups daily) can raise cortisol levels. That can lead to fat storage around the midsection.
                        New Jersey Devils- 1995, 2000, 2003

                        New York Giants- 1927, 1934, 1938, 1956, 1986, 1990, 2007.

                        PSN ID- matt8204

                        Comment

                        • USF11
                          C*rr*ntly *n L*f* T*lt
                          • Jun 2003
                          • 4245

                          #1392
                          Re: For all you guys wanting to gain muscle, size, etc.

                          Originally posted by ehh
                          1) Caffeine (false source of energy and it's not good to be addicted to anything IMO)
                          2) Dehydrates you
                          3) Some studies say it might affect your blood pressure but it's not concrete
                          I have read studies that said Caffeine doesnt dehydrate you. You pee more cause you are naturally prone to drinking more of a caffeinated beverage.

                          I also think caffeine would lower blood pressure. Asprin is very similar to caffeine and its main purpose is to thin blood.
                          "Good music transcends all physical limits, it's more then something you hear, it's something that you feel, when the author, experience, and passion is real" - Murs (And this is for)

                          Comment

                          • KG
                            Welcome Back
                            • Sep 2005
                            • 17583

                            #1393
                            Re: For all you guys wanting to gain muscle, size, etc.

                            Originally posted by baumy300
                            Haha, definitely thought of that, but I think this time I'm actually going to buy the program.

                            I so far know I need an elastic band, and the optional dumbbells. I wonder just how to work the pull up bar...

                            Anyways, how does this work? 1 hour a day, but 12 DVD's for different things... Do you just decide what you want to improve on your body and then just follow 3-4 DVD's for the time being or what is really the scoop?
                            I think dumbells are mandatory. I have only done 2 of the workouts so far because I'm paying for a gym membership and lately the ladies have been out in full force. Buying it will probably give you more motivation since you don't want to waste your $$$.

                            Originally posted by USF11
                            I have read studies that said Caffeine doesnt dehydrate you. You pee more cause you are naturally prone to drinking more of a caffeinated beverage.

                            I also think caffeine would lower blood pressure. Asprin is very similar to caffeine and its main purpose is to thin blood.
                            There are too many studies out there countering each other.
                            Twitter Instagram - kgx2thez

                            Comment

                            • XboxRocks1991
                              MVP
                              • Jun 2003
                              • 1927

                              #1394
                              Re: For all you guys wanting to gain muscle, size, etc.

                              Just giving an update.

                              High School Graduation is the 30th so I plan on maxing next week

                              18 Years old, 5'9 145 lbs

                              Goals (only using a belt on deadlift and squat)
                              225 lb bench press
                              275 lb squat
                              350 lb deadlift
                              185 lb power clean
                              125 lb snatch
                              205 lb incline

                              Wish me luck.
                              Michael Phelps for 8 gold medals in Beijing 2008
                              Texas Longhorns for a National Championship

                              AIM-NextGenHotShot

                              Comment

                              • Jonesy
                                All Star
                                • Feb 2003
                                • 5382

                                #1395
                                Re: For all you guys wanting to gain muscle, size, etc.

                                haha so still no concrete proof or even opinions of coffee. For every article that i found that said it was bad there was one's that said it was good, very confusing.

                                Was thinking of doing a new but very simple workout where i basically go to failure on one body part per day mon to fri then have the weekends off. The only time i really have to lift is 5.30am on workdays so what do you reckon about this program?

                                Mon: Chest (just various forms of bench press at different weights untill failure) followed by 30 min jog
                                Tues: Biceps /Triceps (curls,tri extensions, skull crushers etc til failure) followed by 30 min jog
                                Wed: Shoulders (just overhead dumbell presses at diff weights untill failure) followed by 30 min jog
                                Thurs: Back (Just bent over rows, dead lifts, lat pull downs or pull ups untill failure) followed by 30 min jog
                                Fri: Legs (squats til failure) followed by a 30 min jog if i can manage it.

                                From what i have been reading etc it seems there really isn't too much of a need for 20 different excersizes as long as you push yourself and do enough sets and reps to make it a hardcore workout. I workout at home so the options are more limited then if i visited a gym so this would be ideal. So say for bench (yes weak i know) I would do:

                                40kg x 12 (warm up)
                                50kg x 12
                                60kg x 10
                                70 kg x 7/8
                                80kg x 4
                                60kg x 8
                                50kg x 8
                                40 x 12 (warm down)

                                Obviously as i get stronger i'd have to up the weight etc but that would be my starting point.

                                So i would just pick one excersize and do heaps of that one move for the whole workout. I figure that should be pretty quick and give me time to go for my run as well in the morning.

                                what do you think?

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