Author Topic: Just a little advice  (Read 1283 times)

Sharkhog

  • Getbig I
  • *
  • Posts: 10
Just a little advice
« on: January 25, 2007, 01:00:11 PM »
Ok, I know there are many different opinions on routines, etc... What I want to know is this, is it best to work out 5 days a week, or 3? for example, MWF hitting the weights, and off days do cardio? OR, hit thr gym every weekday hitting different muscles and cardio on those days?
The reason I ask is because I just started 3 weeks ago with someone I know who is in great shape. He is not a certified trainer, but I trust him. So far we are hitting the gym every weekday, working different muscles daily, and adding 20-30 minutes of cardio after. Is that going to burn me out? Or better yet, since I want to lose the fat and gain some guns, is it better at this rate or going 3 days?
Just a little more info, 38 years old and 193 lbs. I want to get in shape quickly.

Thanks!

Bluto

  • Getbig V
  • *****
  • Posts: 33175
  • Well?
Re: Just a little advice
« Reply #1 on: January 25, 2007, 02:45:16 PM »
After 3 weeks how does it feel so far? You're currently lifting weights mon-friday + cardio afterwards? Do you  do just once muscle group per day? (like monday chest, tuesday back etc) or what?
Z

Sharkhog

  • Getbig I
  • *
  • Posts: 10
Re: Just a little advice
« Reply #2 on: January 25, 2007, 03:05:19 PM »
Yes, legs one day, arms, shoulders, back, etc. I feel great. Kind of tired one day, more alert the next. Have had varying degrees of soreness as well. Doing dumb bell fly's made my arms hella sore, and shoulders yesterday made them sore when I woke up today.

The reason I am asking is because I have read so much about MWF routines being good, and 5 days being the same. I guess I really want to know if doing one over the other gets better results in a specific time frame. Like Mondays and Fridays hitting arms and chest.
My goal is to lose the fat and maybe 3 inches off the waist, while cutting my chest and developing some guns. Being 38 I assume it might take longer than if I were 21.
Since I am an out of shape beginner, it is hard to know what is best, other than trial and error. Also, at this beginning stage, should I be as concerned with a proper diet and supplements?

Cheers

Bluto

  • Getbig V
  • *****
  • Posts: 33175
  • Well?
Re: Just a little advice
« Reply #3 on: January 25, 2007, 03:36:09 PM »
If you got the time hitting the gym 5 days a week is fine. A lot of time it's easier to know that you're just working one muscle group at a time, so you can give your whole focus on just doing chest, or just doing back, where as if you did it 3 times a week you would have to combine musclegroups on the same day (chest, triceps, shoulders perhaps) and so on. Also I take it if you were to do 3 times a week you couldn't work in with this guy the same you're doing now since you might not do the same kinda work out so for that reason too I would stick to doing 5 days since it's easier to have someone with you that has a little experience and it helps with motivation going to the gym in the first place etc. Also I assume you take the weekend off completely which is a good thing.

Doing cardio afterwards is probably fine as long as it's not too demanding on the body and takes too long, if it's too demanding on the body it might hinder muscle growth, and if it takes too long it might keep you from eating after training (you should try eating less than an hour after working out, some would say even earlier)
You might wanna skip doing cardio after your leg day, depending on how you feel...

Losing fat and gain muscle at the same time is tough, some would say it cant be done... (you need more calories to put on muscle, less calories to lose weight) you might need to pick either one after a while and either do more cardio and check your diet to lose weight, or less cardio and more calories to gain muscle...

as for diet, it is important but i wouldnt go fanatic about it, you might wanna cut out or at least limit the obvious stuff that isnt doing your body too much good, like if you're drinking a lot of soda or excessive amounts of wrong type of fats etc... i dont think supplements would do you much good as long as you eat regular food.

Z

Sharkhog

  • Getbig I
  • *
  • Posts: 10
Re: Just a little advice
« Reply #4 on: January 25, 2007, 03:45:39 PM »
Thanks for the info Bluto, I appreciate it.

I was thinking of sticking with my guy for a month or two, long enough to get to know what I'm doing, then go solo. He is only charging me $200 a month, so its a great deal.

Now, regarding fat and muscle... what is the best way to go? Should I lose the flab first, maybe 25 pounds, get lean, THEN try and get the chest and guns? Or is it best to just start and focus on the chest and guns and let it happen?

Regarding eating after a workout, I hit the gym at 5am, get back home by 6-6:15, then get to work by 7:15. Rather than my coffee once I get home, should I slam a whey protein or myoplex shake since I am crammed for time? I could then eat properly once at work.

Bluto

  • Getbig V
  • *****
  • Posts: 33175
  • Well?
Re: Just a little advice
« Reply #5 on: January 25, 2007, 03:58:03 PM »
Thanks for the info Bluto, I appreciate it.

I was thinking of sticking with my guy for a month or two, long enough to get to know what I'm doing, then go solo. He is only charging me $200 a month, so its a great deal.

Now, regarding fat and muscle... what is the best way to go? Should I lose the flab first, maybe 25 pounds, get lean, THEN try and get the chest and guns? Or is it best to just start and focus on the chest and guns and let it happen?

Regarding eating after a workout, I hit the gym at 5am, get back home by 6-6:15, then get to work by 7:15. Rather than my coffee once I get home, should I slam a whey protein or myoplex shake since I am crammed for time? I could then eat properly once at work.

I think that's a good plan to be around someone that has more experience, it ain't easy to hit the gym if you've never been there before, and even if you don't plan to be at the gym 5 days a week forever, you might still wanna be there a few times a week even years from now so it's better to learn the different techniques etc in the beginning than do things wrong for years and years... so use those 1-2 months to try to get a hang on things, pay attention to technique and details, dont get too comfortable with him adjusting seats or whatever to your height, soon enough you would need to do that yourself so pay attention or even write it down... i dont know how much is machines and free weights, but free weights would be most difficult and harder to learn on your own so try to focus on that.

You know to make up your mind if you wanna lose fat first or gain muscle and lose fat later is a tough question... i guess it depends on your current state, if you choose to gain muscle you will add some fat in the process so you need to be cool with that which might be hard depending on how much you're carrying at the moment... on the other hand, if you dont carry a lot of muscle as it is, there just may not be all that much once you DO diet down which can be depressing too  ;D

Also although you would prefer bigger arms and chest it would be wise if you gave every bodypart the same amount of work... not only will it look better symmetry-wise, it would also be important from a functional perspective... dont skip leg training for example, a lot of people do. also remember triceps is the bigger part of the arm so you just dont focus on your biceps...
Z

Sharkhog

  • Getbig I
  • *
  • Posts: 10
Re: Just a little advice
« Reply #6 on: January 25, 2007, 04:13:10 PM »
I plan on working everything equally, i dont want to look like Popeye. LOL

Considering that I currently have somewhat of a dickey do, I might opt to lose the flab first. I'll concentrate on all the techniques that my friend can teach me, even write them down for now. Once I get rid of the do, I can start concentrating on the muscles more.

I recently read up on the whole Body for Life thing. Is that for real?? Some of the pics make it seem like Mr. Flabbygut worked his butt off and ate right for 12 weeks and now looks dynamite.

Bluto

  • Getbig V
  • *****
  • Posts: 33175
  • Well?
Re: Just a little advice
« Reply #7 on: January 25, 2007, 04:21:51 PM »
the most amazing transformations in body for life is probably guys that been in great shape before, and carry quite a bit of muscle under the fat and has been experimenting with dieting etc before... that being said, i do think most people can make quite a change in their physiques but it will just take longer.

Z

Tapeworm

  • Getbig V
  • *****
  • Posts: 29349
  • Hold Fast
Re: Just a little advice
« Reply #8 on: January 26, 2007, 07:57:26 AM »
That's all sound advice from Bluto, but allow me to cloud the issue for you since nothing is cut 'n dry, right?  ;D

The fact that you came here to ask if 5 days/ week weights + cardio is too much suggests to me that YOU may feel it's too much, and it's how you feel that counts.  There is no optimum program to suit everyone, you'll have to find what suits you best.

A Body For Life type regiment - 3 days weights, 3 days cardio, alternately - makes good sense for someone in your position.  Also, the effectiveness of your lifting and cardio sessions will be greatly increased if you can muster INTENSITY.  If your current routine regularly has you too exhaused and de-motivated to bring that intensity with you (which you seemed to hint at), you might be better served by splitting your weights and cardio to different days.  Obviously, a routine you can stick with will be more effective than one you drift away from altogether.

Last, I'd definitely be paying attention to your diet.  Don't negate all your hard work by eating badly!  As mentioned, avoid junk foods and booze, steer away from high GI carbs, and eat smaller frequent healthy meals (taking a cooler with you to work makes it cheap and easy).  More than anything - hang in there.