Official Diet, Nutrition And Workout Thread.

Not to mention the water weight, which probably made most of the 8lbs you lost.

 

Ok I have a question:
I try to go to the gym every day and I work out and swim. But after the initial 2 months I stopped noticing an increase in muscle. Is there something I'm doing wrong? I try to increase the amount I can lift and it's working alright but I am not seeing a very good imporvement. I can only bench 70 pounds like 10 times. Is there anything I can do to improve? Or a better workout schedule

 

What's your current workout schedule? Make sure you have enough time to rest each muscle group, take supplements, change up exercises, eat more, etc...

 

well this is what I do in the gym:
~start out with 5 mins on the treadmill
~chest press, 6 sets of 10 reps average of 100 pounds.
~some other chest machine where you press outwards? 6 sets of average of 50 pounds, 10 reps ea
~assisted pull up bar (so pull up but I only lift like 70 pounds) x 3-4 sets of 10 reps
~4 sets of 70 pounds tricep excersizes
~bicep machine 3 sets of 20 reps of 30-35 pounds
~then bench, like 6 sets of 10 reps of 50 pounds (tried to go higher but it hurts my joints)
~some bonus crap sometimes like shoulder excersizes, back, and stuff with weights
~and top all that off with the pool, like 20-40 laps in a night.

I've been diong this all summer and I guess I have a better body but I got kind of obsessed and now all I want is to get buffer and buffer except it's not happening .

oh yeah I also drink some crappy organic protein shake afterwards... I used to drink AMP from GNC but it tasted like shit

 

Well yeah that's the problem, in your other post you said you go to the gym every day, if thats the same thing you do everyday then you aren't getting enough rest. You should aim at working out a muscle group only once or twice a week.

You make muscle at home resting, not at the gym. Your workout seems good, start with cardio start, then working out a muscle group then finishing with swimming.

Make a different day for each group and split them with muscles that are usually worked together, such as Monday chest and triceps, Tuesday off, Wednesday biceps and back, Thursday off, Friday shoulders, legs, abs and have the weekend off. This is just something I quickly made up, not sure if it even makes sense but thats the basic idea.

You should check www.bodybuilding.com for exercise idea's for each body part, as well as supplements you could try.

P.S You can only get bigger if eat more than you use up your entire day as well as in your workout.

 

Yea is sounds like your not eating enough protein, try to get alot of chicken and turkey into your diet,some fish like salmon would do great for its protein content. Whey protein is another good thing, is the best and highest quality protein available but be careful when buying your protein shakes. Some taste horrible, make you sick and dont dissolve in water well. So stay away from walmart and cheap stores like that and hit up your local general nutrition center

 

Eat healthy, in moderate servings of course, and swim A LOT. This is fool proof.
(This will help you lose weight and tone up, but if you want to build muscle this will do you almost no good.)

 

Unh0lymonk3.
Sorry man but you have posted a bit of inaccurate information.
I am studying Nutrition and Dietics in the hopes to become a dietition so if you would like some help learning just PM me your MSN and i'll give you a hand.
Below are the inaccuraces.
Firstly, whenever you refer to weight, be specific. I.E Body Fat, Water, Muscle.

+

Common misconception.
The real reason people gain body fat is because people typically gorge themselves in one sitting after a fast [skipping food]. The body can only distribute a certain amount of macronutrients in one sitting, thus, the rest being stored in adipose tissue [The bodys fat bank].
In fact, if done properly, intermittant fasting is actually an effective fat loss tool with the bonus of having temporary mental clarity.
I recommend you look into it, I fast for three days every once in a while.

Weight lifting burns plenty enough KJs/Calories.
Powerlifters almost burn the same amount of KJs/Calories as Marathon Runners.

Fruit is not good for fat loss.
Fruit is important in order to get your vitamins and minerals but is bad for fat loss because fruit is packed full of Fructose and Sucrose [ Fructose + Glucose in one organic compound]
Fructose is what is called a monnosacharide and therefore a simple carbohydrate. Simple carb's are low GI and do not provide long lasting energy or satiation as they are absorbed into the bloodstream at a rapid rate, thus, the need to eat more.

Add these:
+ Low fat cottage cheese.
+ Black beans.
+ Kidney beans
+ Lentils

 

Yea thanks for clearing those things up, im only 16 and ive been teaching myself for a little while i hope to go to college for physical therapy as well as to become a nutritionist

 

Thats awesome bro go for it, its a really good career.
Like I said any questions and i'll get back to you.

Tonight, i'll post some resources that will give you a good base knowledge before you goto College/UNI whatever you have.

 

Yea im petty much got everything down besides the stuff when it comes to monosaturated fats and all the biology stuff,thats the real hard part.
Also since a power lifter most likely weights alot wouldn't he burn more calories then a normal person lifting.
In this perspective someone lifting normal and someone running normal wouldn't the person running burn more?

 

Well presumably he'd have more muscle which would mean he'd be burning more calories doing everything.

Turbo since you seem to know a lot of stuff I just had a quick question...people often talk about the post workout window to drink some whey or eat some kind of protein to help with muscle rebuilding and recovery, is this beneficial? And should you really aim to get a good protein source in within an hour or so? I've heard conflicting opinions on this.

One other actually, what do you think about whey protein shakes vs real food? I usually try to stick to real food, like chicken or something, but whey is just so convenient lol. I'm about 175lbs with ~11% bodyfat if that matters.

 

I rather be a fatass then smoke...

though im not a fatass... I still wont smoke.

 

Well Whey protein is the highest quality protein the body can receive safely. Quality meaning biologically not money wise. So taking a 50g protein shake instead of a meal in between lunch and dinner is cool.
Now for muscle recovery people take creatine before and after workouts. Also alot of people take glutamine at night since its shown to increase effectiveness at night.
I have to sleep so maybe turbo can explain better