Recommendation Needed (Workout and Nutri)?
Question:
Age: 22 Sex: Male
Height: 5' 11" Weight: 185
I've been working out for about 2 months now (but only 2 ~ 3 times a week). I usually did things in order as such...
1. Walking 8 ~ 10 minutes. Jogging 5 ~ 8 minutes.
2. biceps 3 sets of 20, c
3. chest 3 sets of 20
4. legs 3 sets of 20
5. abs 3 sets of 40
6. shoulders and back 3 sets of 20.
7. repeat 1 to end the workout.
I should've followed the workout strictly but couldn't follow it everytime so it's + or - 1 set or so for each.
But I feel that I need to lose more weight than gain muscle but I also don't want to give up on one of it so what I would like to do is do running to weight 7:3 ratio or so.
I'm thinking of taking Lipo 6x for weight loss
and something for muscle gain.
I do have some muscles but seems like fat is covering it up a bit.
Can anyone recommend me what I should take for muscle gain? And also, if there's something wrong or something I can do to improve?
Answers:
Well, you had a run down of your profile. You said you want to lose weight. I think you need to add another info on here: your waist size. As most males store fat on the gut, this is also a good checker of fat stored in the body. Thus sometimes weight is not that big of a factor (as your weight is close to the ideal actually, for your height.), it might also be that you have a heavy bone structure. And I do not know your fat ratio. So I cannot determine whether you have more fat or muscle.
Do you really need a weight loss pill? (this is only if you feel you are chubby...) otherwise concentrate on protein powders. (I guess for muscle gain, any good protein powder will do. Just check at the label for its fat and carb content.) I mean, you might save money if you just concentrate on muscle gainers and just bide your time. Sooner you will lose fat (hey, you only had 2 months anyway.) so no need to burn fat fast, unless you need to rush, like you have a modeling gig to do. But if you have enough money for both, go ahead. You might also want creatine for cellular growth and power.
Why do you do the biceps first? Note that you need your biceps for chest, back & shoulders. Do those first, they are bigger muscle groups. If you exhaust your biceps you will get tired fast and you will have a weaker chest workout.
I also notice that you do biceps but you have no triceps workout. Look in any workout website for a good triceps program for you. Or just google: triceps workout.
With such number of repetitions, I infer that you only use light weights here. I can probably make a suggestion. You can vary your work out if you are able to have heavier weights. On some days, have a heavier chest exercise for say 3 sets of 10 and lighter exercise for other body parts. Then the next exercise day, do light on the chest and heavy on another body part. As a male, heavier workout or a more intense workout will make the muscle grow even bigger. Do only a weight that you can be able. Do not go heavier than you can handle - it's an injury-prone scheme.
As another suggestion, you might also want to add to your diet: eat 6 or more egg whites (do not eat more than 1 whole egg a day, it is high in cholesterol.) But the egg whites have no chol. but is high in protein. Of course, all your effort will be hampered if you do not have a good diet. Just stay off fatty & salty foods.
Some people do the intense weight training on one day and do longer period of aerobic/cardio exercise on another. So if you have time, 2-3 days of workout and another day of cardio only (say jog 20-30 min.). Do 5 min of jogging before the workout.
Goodluck, just have patience. Soon you will see the results of your hard work. It is nice to look in the mirror and appreciate your nice new body. ©
http://www.bodybuilding.com has always good resources for diet, nutri and muscle gain. You can also check http://www.squidoo.com/lose-fat-gain-mus... for good workout and nutrition plans.
Take Conjugated linoleic acid (CLA). It is a supplement that helps burn fat and retain muscle. You can buy it pretty cheap on the internet, just google CLA + wholesale vitamins or something of the sort.
If you do cardio and take CLA you will see results!
hello before you do anything crazy like lipo, visit this very helpful free site. www.iwantsixpackabs.com It will tell you detailed instructions along with instructional videos on how to get a great body in 16 weeks or less. I highly recommend this
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