Shirobon

First: Ive been reading the forum as a guest sometimes. Its really helpful keeping it for the pubic to read.

Anyhow. I worked out about 3 or 4 months, and there were differences, fat loss and better overall fitness.
Tomorrow I'm starting a new gym after being out of exercising for one month (College Final tests), and I want to get set in a nice routine i can use this summer and when college starts.

Stats:
175lbs (not on the fit side, but on the average side)
5' 10"
Healthy male that can do moderate to heavy exercise.

Supplements @ hand: Whey Protein, L-Glutamine, Creatine (all EAS branded) and Centrum multivitamins. (Tried Animal packs, but made me too thirsty) I DONT expect to use steroid.

Expect: Tones, lean, fit.

Cardio: I can run/jog up to 3 miles a day, even to I think it's not necessary.

I read a book titled "Body For Life" which essentially state that you can have a wonderful body in 3 months -which now I know its crap- if you follow 2 things: a certain routine and certain diet.

The routine the book suggested was "simple". Every day you would work out no more than 45 minutes.

Day 1: Work out ALL the upper body muscles
Day 2: Cardio
Day 3: Work out ALL the lower body muscle
Day 4: Cardio...
Day 5: Upper Body
Day 6: Cardio
Day 7: Rest / Pig out

Except sundays, those were free days in exercises and diet. When I was hitting it real good in the gym I realized 2 things: It's just impossible hitting all the upper body muscles in one day, in less than 45 minutes. It really takes time, patience just hitting two muscle groups with the adequate form, and only two muscle groups would take an hour or so. So, i figured, if the book got the exercises thing wrong, probably the diet thing too. The diet he suggested was to eat 5-6 meals, three hours break, protein rich meals, low fat and normal carb intake. He didnt specify how much protein calories you should eat and all that. Even tho that seem reasonable, but i dont know much about nutrition.

Whatever. I'm just looking the following: I just really want to trim down the fat, and develop a nice lean toned body (which I know now, for sure, takes time and patience) In the newbie section I read I should cardio between workout days about 45 minutes. 3 times a week, this kind of cardio obviously will trim all the body fat away, but well... I just not sure about all this. I dont want to lose muscle gained and I want to gain even more.

I know most exercise forms, and I feel impact in almost every exercise I make. (Which lead me to another question; when i dont feel impact in my muscles a while after a good training, does that mean the famous plateau, or it just that my muscles are getting used to the pounding? Should i feel impact after every workout?) To me (maybe I'm getting this wrong) impact is the way I know if I targeted the right muscles and got them properly trained. But sometimes I wouldn't feel impact at all or it would be just harder to get impact. "No pain, no gain" I figured. Someone clarifying this would be awesome.

Obviously, this is a bodybuilding forum, so probably someone have threads explaining these things. Just link me, or be patient, and get me going. I already read every newbie related stuff.

Tnx for your time, chums. Deeply appreciated.

Greekgoddess

Okay, I volunteer to be first to say it. Post your diet for us and exactly how you work out in the gym -what exercises/sets/reps/ rest periods you use and someone may be able to help you.

There are some great people on here who give excellent advice, but they can't keep repeating the same things. Read PScarbs articles about nutrition, they are second to none and available on this site.

I do think the Body for Life book gives some good advice, but like every other nutrition and exercise plan you will probably need to adjust it some ways so that it works for you. There are no set plans that are guaranteed to work, you have to experiment and adjust all the time, both in nutrition and exercise.

Personally I find my body responds best to constant change, whether it be a heavier weight to lift on a certain day or a high complex carbs day in the middle of my cutting diet. I keep a diary of training and food and tweek it constantly according to results. If something works well then I leave it to work for a while. If it doesn't work for me I change it and try something else.

Good luck with your aims.

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Shirobon

http://www.uk-muscle.co.uk/losing-we...med-carbs.html


Is this the article?

Tnx for your post.

Lost Soul

Throw the book away
Throw the Supplements Away
Throw all perceptions of traning and nutrition away

Training split you suggest is fine, upper lower is good, just lace it with heavy compounds

You can look at adding another day and doing full body routines each time

Dont get technical on diets
dont get worried about top end stuff

eat a balance of carbs, proteins and fat, eat frequently and just enjoy training BFL book is a poor effort IMO

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Shirobon

Tnx LS!

That's what I'm trying to do. Throw awy all the misinformation, and gt new one in replacement of.

Tnx for your posts.

irwit

I dont thihk it will be difficult to train all the upper. deads bench and pull ups are hitting pretty much everything. personally I like the upper lower idea, dont do it myself however. Its alot of cardio imo, but if you wanna lose fat then that fine.

Also JMO but probably a few others in here, its abit of a pet hate the word "toned" people wanting to tone up. Its either losing fat or gaining muscle. Alot of people think they can tone a muscle to make it look better which just shows a huge lack of basic knowledge ( not that im sayin thats you, just an example)

Shirobon

About your "opnion":

Well, I think thats more of a language issue than a "HUGE" lack of knowledge. Lots of professional athletes, trainers, BBs medicine doctors and nutrionionists use the word toned for lots of purposes, even when you and your friends do not use them because they have a misconception that's its only about gaining muscle or losing fat. (Hey, use google, I'm not lying here) Also, I don't have a problem admitting I don't know much on this subject. As a matter of fact, it can be deduced by just reading the original post and when I ask for help and tips.

About your suggestion, (if there was an)y: What's a dead bench? I do love pull ups but I can't make may of them. I think I need a little more training before I can make some nice pullups and make them useful in my routine.

Tatyana

That is because 'tone' is a physiological term, it has just been misappropriated to mean losing bodyfat and building muscle.

He meant dead lifts and bench press.

Shirobon

Tnx for stating the obvious. Just wanted to show that... A comma goes a long way.

I used it in an appropiated way. It just happens that I also want to lose fat and gain muscle, like almost everybody here in the forum. It's just a word, you guys just forget about it and focus, if you will, in the original post. I would really appreciate all the help I can get from people that even analyze small words -like toned- and get to conclusions in order to flame new users, than help them new users and be friendly.

If I have to please and use words that everybody around here likes in te way they want in order to get some advice or start networking with you guys, then you should post it in a sticky or maybe n the agreement section. That way, we dont lose our time.

Jonferimonic

Hey mate.
I dont like the sound of the total upper one day, total lower the next day, in under 45 minutes?! Fine for lower i spose cause you can just do heavy squats followed by quads, hams and calves but no way would i want to work ALL my upper muscles hard in one go. I split mine routines up into chest/shoulders/biceps on one day and then legs/back/tri's the next day. I dont do a lot of cardio work at the moment as im very lean naturally but i should get cranking on that as the belly (im 32) is now showing a little more than usual!.
I guess from your height and weight your body fat is above average so yeah loads of carido will help.
As for impact after training, i find the same thing sometimes. Its too easy to get into a bad habit of just doing the same routine and weights day after day. Your muscles will respond to variation and as others have said on other threads keep track of what weights you are using and increase it each week or whatever. Muscles wont grow unless they're pushed.
Also, reassess what you think you know about form. Is your technique really working the intended muscle groups or are you just going through the motions? Easy trap to fall into.
As for diet, i eat 6 times a day, about 3000 cals, but im trying to bulk up. Greek goddess wrote an intersting post about trying to lose weight but being told to eat more - if i remember right she lost 14kgs?
As for the word toned, i agree with you its just a word and some bodybuilders here are afraid of it. Check the last few posts by me on this thread: http://www.uk-muscle.co.uk/getting-s...meals-day.html
I hope some of that helps even though its a bit long winded.
Just as a side note, a couple of your replies come across a bit defensive - "thanks for stating the obvious" - she was only trying to help mate.

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irwit

No you can speak anyway you like but alot of people that post here that havent much experience think that building muscle, losing fat and toning a muscle are 3 completely seperate things you can achieve or aim for. Mens Health and poor gym instructors talking about rep arnges that help tone and such leave alot of people wasting time in the gym and working out in a way that wont help them achieve their goals.

Nice mate, you post for help, I try and help and give my advice and I am thanked with sarcastic replies about missing comas

So you want to lose body fat and gain muscle. Both goals have a negative effect on each other. Lose fat, caloire deficit is required, gain muscle calorie surplus is required. Its simple.

Hope the above reply is grammatically correct so to avoid the sarcastic and to be honest pretty insulting reply you gave previously to me trying to help.

Lost Soul

My word....
A lesson in how to win friends and influence people.....

If you dont know, be polite

As for toning, tone and or toned I have asked lorian to put it on the swear filter but he declined stating that robsta and little luke couldnt post about trips to their favourite hairdressers if we did that

My advice to you sir is to drop the attitude, along with the wrod toned, and listen to help/advice being given

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tms1978

well done LS you said what we were all thinking!

Jonferimonic

My sense of humour almost compelled me to add a post with the word 't@ned' written about a hundred times but on thinking about it why would i try and wind up a forum full of bodybuilders haha, its like waving your tackle at a hungry pit bull!

Majority rules, if anyone uses the word t@ned around me from now on im going to do something really really bad, like frown or something

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Lost Soul

Or just cancel their subscription to OK magazine without their knowledge...that would hurt more

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