Working Out at the Gym

[BlazersBlood]

So I started working out again this last week after several years of wallowing in complete laziness. I quickly realized I'm pathetically weak & I need some help.

My biggest problem right now is recovery. I'm not pushing very hard right now. Only doing 6-9 sets of exercises on each muscle group, if that. I need some advice on what supplements would help with recovery so I'm not so damn sore.

Also, what supplements would be good to take to help me get cut? The last time I worked out I used creatine, and I liked it, but I've heard nothing but bad things about it over the past few years. I'm not looking to kill my liver and kidneys to get in shape.

I was thinking about just doing it the old fashioned way with diet and exercise, but if there was a good shake or something I could supplement my diet with I'd like to try it out.

 

[Colonel Ronan]

Dude, fuck Creatine. That shit is nasty and not worth the money (well that's a lie, it's worth the money but not the health risk).

Get a tub of protein. Simple as that. Look for Whey Protein, it's all over the web and your local nutrition store will definiltey have it in-stock. I recommend Elite Whey Protein, 5 LBS tub.

All I do is throw scoop and a half of it in a tall glass with milk, shake and drink before and after every work-out. Before will give your muscles fuel to push yourself throughout the work-out and the after (I usually wait an hour or so after my work-out) will give your muscle nutrients to repair itself. You probably know this but the muscles actually break themselves down after you work-out so they need enough nutrients to rebuild. If you don't like milk or the taste, you can seriously throw protein in anything. Fruit smoothie, juice, even fuckin' water.

If you can't stomach a protein shake before and after, you can also have a shake right after dinner or before you got to bed. People say you won't be able to sleep but that's bollocks. I do that every now and then but I'm in the habit of before and after my work-out.

Also, make sure you're giving your body enough time to restore itself. Start slow seeing as you're starting to get back into the routine. Your abs and legs generally take 1-2 days to rebuild while your arms and rest of your upper body can take 3-6. Make sure you keep rotating on your work-outs otherwise you'll being to see no change. Low weight high reps for muscle shaping and high weight with low reps for strength and rapid muscle growth. I tend to work out 3-4 times a week. One week I will go for high weight with low reps (maxing out on everything I can) and the next week I will do lower weights with higher amounts or reps.

I'm only 19 so I probably consume a lot more protein than you need (not sure how old you are, if you're skinny/fat whatever) so just make sure you don't drink the protein and sit around or you'll lose all your muscle and it will convert to fat.

I'll try and think of more to add but this should be good.

Just make sure you don't start drinking your protein shakes without doing a work-out or you'll be a chubby chaser.

 

[Colonel Ronan]

Oh yeah, 'they' say that you should match your protein intake with your body weight (obviously grams per lbs). I don't think that's true at all. I take about 2/3rd of my body weight which is still a lot more than my friends and I've gained about 10-15 lbs of muscle mass in the past month or so.

 

[Wheels]

Agree with Ronan, there is a Whey Protein Shake, There is a brand at wal mart that tastes really good, I forget what its called though. I'll check when I get home and get you the brand. But its cheap and tastes fine.

 

[Colonel Ronan]

I'm getting my girl to text me the name of my protein I have now. I forgot.

 

[Colonel Ronan]

Yeah, this is what I have. Get the 5 LBS!

 

[Wheels]

oh wow, thats about the same cost as the stuff I get. The main reason I went to Wal Mart was the price lol. Around $16-$17 for a 2 lbs

 

[Wheels]

found the brand I get. "Body Fortress" lol

http://www.walmart.com/ip/Body-Fort...colate-Peanut-Butter-Supplement-2-Lb/13274590

 

[Colonel Ronan]

oh wow, thats about the same cost as the stuff I get. The main reason I went to Wal Mart was the price lol. Around $16-$17 for a 2 lbs

Haha, love the name of it.

 

[blazerboy30]

Before will give your muscles fuel to push yourself throughout the work-out

No.

Protein before a workout will not help provide fuel. Your body can not break down protein fast enough to replenish glucose losses, which is what happens when you are lifting hard.

If you want to help your body fuel while working out, use things like glucose, dextrose, sucrose, etc.

Do the protein (along with more glucose) after the workout.

 

[bigbailes]

having worked at GNC i can tell you that most of that stuff is un-neccessary. take a good protein shake....especially after you work out. i don't always like to take one before i work out because i feel bloated sometimes. a pre-workout drink is ok to take as it will give you energy and a good sweat but not needed. the rest of the stuff is frevilous. it has it's benefits but really a waste of time and money.

 

[OSUBlazerfan]

Ephedra

Stimerex-ES

 

[Rodolfo]

Getting cut is all about your body fat %. If you want a 6 pack you gotta get down to around 10%. Keys to good muscle development is giving yourself enough rest after working a body part(probably a week for each muscle group early on), taking a multivitamin, drinking enough water, eating right and enough. I've used ON whey for years. You can get it at amazon.com or GNC. If you have a Cosco membership, they have a 6lb bag of muscle milk whey for $28. That's a great deal if they still have it available. Rule of thumb for protein is consuming the amount of grams of protein in body weight you're aiming for. So if you're aiming for 190lbs, get 190 grams of protein in your body everyday. Even on non lifting days. You're not gonna get fat if you don't work out with it, btw. Some people take it before and after a workout, but I stick with an after workout shake. I never put it in anything but water. Chocolate is always the safe flavor to go with, btw. Most important time of the day to take it (other than post workout) is right when you wake up, because you're body is deprived after 8 hours of sleep.

a decent forum to check routines and nutrition info is http://forum.bodybuilding.com/forumdisplay.php?f=9.

a really good energy booster pre-workout is honey. Eat a spoonful and see how it works for ya.

 

[Colonel Ronan]

No.

Protein before a workout will not help provide fuel. Your body can not break down protein fast enough to replenish glucose losses, which is what happens when you are lifting hard.

If you want to help your body fuel while working out, use things like glucose, dextrose, sucrose, etc.

Do the protein (along with more glucose) after the workout.

Interesting. Still, my technique has worked fantastic for me. I'll look into glucose.

 

[BlazersBlood]

Ronan, thanks! You da man!

No.

Protein before a workout will not help provide fuel. Your body can not break down protein fast enough to replenish glucose losses, which is what happens when you are lifting hard.

If you want to help your body fuel while working out, use things like glucose, dextrose, sucrose, etc.

Do the protein (along with more glucose) after the workout.

Why glucose? Don't I want my body to burn off the fat that I have stored instead of taking in more carbs?

So I guess I'll just stick with a protein shake.

 

[Colonel Ronan]

having worked at GNC i can tell you that most of that stuff is un-neccessary. take a good protein shake....especially after you work out. i don't always like to take one before i work out because i feel bloated sometimes. a pre-workout drink is ok to take as it will give you energy and a good sweat but not needed. the rest of the stuff is frevilous. it has it's benefits but really a waste of time and money.

Yeah, I had a hard time working out at first when I took it before my session. Working the abs were a bitch! I remember I took my friend with me one time. We worked out for a good two hours after both drinking an energy shake.

Lets just say the steam room wasn't the best place to be chillin' in.

 

[dpc]

Remember that a supplement is a SUPPLEMENT. If you don't eat healthy already and you just start taking supplements its pretty useless. Also, I don't know you're eating habits, but you should be eating more smaller meals spread throughout the day. If you eat 3 big meals a day, start eating 5-6 smaller meals throughout the day instead. This will help speed up you're metabolism and you'll burn more calories this way.

I live with two bodybuilders, so all I hear all day and night is about lifting weights and fitness. I can't get away from it.

 

[Colonel Ronan]

Getting cut is all about your body fat %. If you want a 6 pack you gotta get down to around 10%. Keys to good muscle development is giving yourself enough rest after working a body part(probably a week for each muscle group early on), taking a multivitamin, drinking enough water, eating right and enough. I've used ON whey for years. You can get it at amazon.com or GNC. If you have a Cosco membership, they have a 6lb bag of muscle milk whey for $28. That's a great deal if they still have it available. Rule of thumb for protein is consuming the amount of grams of protein in body weight you're aiming for. So if you're aiming for 190lbs, get 190 grams of protein in your body everyday. Even on non lifting days. You're not gonna get fat if you don't work out with it, btw. Some people take it before and after a workout, but I stick with an after workout shake. I never put it in anything but water. Chocolate is always the safe flavor to go with, btw. Most important time of the day to take it (other than post workout) is right when you wake up, because you're body is deprived after 8 hours of sleep.

a decent forum to check routines and nutrition info is http://forum.bodybuilding.com/forumdisplay.php?f=9.

a really good energy booster pre-workout is honey. Eat a spoonful and see how it works for ya.

Is that even possible though? I really don't think I could eat my body weight in protein without shitting for weeks afterwards. I'm about 155 right now and my protein in-take it around 90-100 grams. Is that not enough? My body fat % is low as shit so I'm definitely seeing results but perhaps I should step it up with more protein?

How often should I be working out per week?

Wall of text, by the way!

 

[Rodolfo]

Remember that a supplement is a SUPPLEMENT. If you don't eat healthy already and you just start taking supplements its pretty useless. Also, I don't know you're eating habits, but you should be eating more smaller meals spread throughout the day. If you eat 3 big meals a day, start eating 5-6 smaller meals throughout the day instead. This will help speed up you're metabolism and you'll burn more calories this way.

I live with two bodybuilders, so all I hear all day and night is about lifting weights and fitness. I can't get away from it.

It's a good idea to get protein in your system every two hours. I usually keep a pack of peanuts or an energy bar with me if I can't grab something bigger.

 

[Colonel Ronan]

Ronan, thanks! You da man!

No problem!

 

[Colonel Ronan]

It's a good idea to get protein in your system every two hours. I usually keep a pack of peanuts or an energy bar with me if I can't grab something bigger.

I'll give you something big you can grab. Plenty of protein within.

What else has plenty of protein in it? Something cheap and I can bring around with me.

 

[BlazersBlood]

Remember that a supplement is a SUPPLEMENT. If you don't eat healthy already and you just start taking supplements its pretty useless. Also, I don't know you're eating habits, but you should be eating more smaller meals spread throughout the day. If you eat 3 big meals a day, start eating 5-6 smaller meals throughout the day instead. This will help speed up you're metabolism and you'll burn more calories this way.

I live with two bodybuilders, so all I hear all day and night is about lifting weights and fitness. I can't get away from it.

Thanks for the advice. I used to work out 4X a week back when I was a teenager. I know all about a proper diet, but I've never really been into taking pills. I'm eating pretty much only chicken breast & have cut fast food out of my diet completely.

This is my meal/exercise plan for the day:

Breakfast- 2 eggs, 1 piece of turkey bacon, water

Gym- 10 minutes on the eliptical to warm up. Worked out my back & biceps for about 35 minutes.
Home- Walked the dog for a little over an hour. Not sure how many miles we covered but it had to be a couple.

Lunch- Small bowl of white kidney bean chicken chili & water.

Later I'll have a snack which will include 1/4 avocado & some chicken breast.

Dinner-Chicken breast on a wheat roll with BBQ sauce, a ceasar salad, & water.

I know the eggs & turkey bacon aren't really good, but the high protein keeps my appetite down for about 4-5 hours.

 

[Colonel Ronan]

Thanks for the advice. I used to work out 4X a week back when I was a teenager. I know all about a proper diet, but I've never really been into taking pills. I'm eating pretty much only chicken breast & have cut fast food out of my diet completely.

This is my meal/exercise plan for the day:

Breakfast- 2 eggs, 1 piece of turkey bacon, water

Gym- 10 minutes on the eliptical to warm up. Worked out my back & biceps for about 35 minutes.
Home- Walked the dog for a little over an hour. Not sure how many miles we covered but it had to be a couple.

Lunch- Small bowl of white kidney bean chicken chili & water.

Later I'll have a snack which will include 1/4 avocado & some chicken breast.

Dinner-Chicken breast on a wheat roll with BBQ sauce, a ceasar salad, & water.

I know the eggs & turkey bacon aren't really good, but the high protein keeps my appetite down for about 4-5 hours.

You love those breasts.

I assume this is without any supplement?

 

[Rodolfo]

Is that even possible though? I really don't think I could eat my body weight in protein without shitting for weeks afterwards. I'm about 155 right now and my protein in-take it around 90-100 grams. Is that not enough? My body fat % is low as shit so I'm definitely seeing results but perhaps I should step it up with more protein?

How often should I be working out per week?

Wall of text, by the way!

It's possible, Ronan...I'm not drinking 190grams of whey though.

I lift 3 or 4 days a week. Example....Shoulders on Monday, legs tuesday, back biceps on wednesday, Chest triceps on friday. One big thing to avoid is overtraining. Don't push yourself if you don't think your muscle group has recovered enough since the last workout. Patience is a big thing with gains.

The key to getting bigger is lifting heavy and eating a lot. I weigh around 190lb. and I probably get close to that in protein intake most days. Try to eat as healthy as you can.

 

[Rodolfo]

Thanks for the advice. I used to work out 4X a week back when I was a teenager. I know all about a proper diet, but I've never really been into taking pills. I'm eating pretty much only chicken breast & have cut fast food out of my diet completely.

This is my meal/exercise plan for the day:

Breakfast- 2 eggs, 1 piece of turkey bacon, water

Gym- 10 minutes on the eliptical to warm up. Worked out my back & biceps for about 35 minutes.
Home- Walked the dog for a little over an hour. Not sure how many miles we covered but it had to be a couple.

Lunch- Small bowl of white kidney bean chicken chili & water.

Later I'll have a snack which will include 1/4 avocado & some chicken breast.

Dinner-Chicken breast on a wheat roll with BBQ sauce, a ceasar salad, & water.

I know the eggs & turkey bacon aren't really good, but the high protein keeps my appetite down for about 4-5 hours.

Try to get the cardio in on a non-weight lifting day, unless it's inconvenient for you.

 

[Rodolfo]

I'll give you something big you can grab. Plenty of protein within.

What else has plenty of protein in it? Something cheap and I can bring around with me.

tuna fish, eggs, nuts(almonds are great), chicken.

 

[Colonel Ronan]

tuna fish, eggs, nuts(almonds are great), chicken.

Ah, shit. I'm gonna make me a tuna sammich tomorrow!

 

[Colonel Ronan]

It's possible, Ronan...I'm not drinking 190grams of whey though.

I lift 3 or 4 days a week. Example....Shoulders on Monday, legs tuesday, back biceps on wednesday, Chest triceps on friday. One big thing to avoid is overtraining. Don't push yourself if you don't think your muscle group has recovered enough since the last workout. Patience is a big thing with gains.

The key to getting bigger is lifting heavy and eating a lot. I weigh around 190lb. and I probably get close to that in protein intake most days. Try to eat as healthy as you can.

I'll try my best. I don't eat much shitty food and I tend to skip red meat. Eat a lot if chicken and carbs throughout the day. Pasta is a pretty big part of my diet, I'd say.

Gotta cut the soda intake.

 

[BlazersBlood]

You love those breasts.

I assume this is without any supplement?

No supplement yet. That's why I'm asking.

Try to get the cardio in on a non-weight lifting day, unless it's inconvenient for you.

I'm trying to get cardio in every day. I know walking the dog isn't intense, but I do get some sweat going since we keep a pretty brisk pace. Plus it's right after I get back from the gym so my heart rate is already elevated.

I'm only going 3 days a week right now so I have to try to get it in when I can. I think I may add a 4th day this week. For now I'm going Monday-Wednesday.

If I can get 4 days a week going, this will be my routine once I get my body used to working out:

Monday- Chest, shoulders & Triceps high reps & low weight
Tuesday-Back, legs, & biceps high reps & low weight
Wednesday- Chest, shoulders, & triceps high weight & low reps
Saturday-Back, legs, & biceps with high weight & low reps

I'm holding off on working my legs since I'm sore from just a quick warm up on the eliptical & the long walk with the dog. Once they feel good I'll start doing squats & leg presses.

 

[Colonel Ronan]

Walking your dog is a pretty good way to do it. Is your dog good on the leash? Try taking him/her out on the bike. That's what I do and I get a hell of a leg/cardio work out.