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2004/11/20, 04:41 AM
Hi, I'm new to the whole excercise/fitness scene. I've never really been obese type of out of shape but have a "beer gut" of baby fat and absolutely no chest muscle(visibile that is) at all. my calves, arms, etc. are fine. I just have alot of "baby fat" on my upper body. I'm 22, 6'1, 215 31% body fat, and I have never done any regular exercise routine. Last week I quit smoking after 7 years and began to eat a more strict diet (under 2500 calories, 300ish carbs, 400 protein, fat is aroudn 100gs but im working it down), I also do 45mins of cardio (jogging/running) 5x a week, I do upper body free weight exercises and crunches/ab workouts alternating days 7 days a week. After a week I "feel" better and it seems like I'm a bit slimmer, but I'm not really seeing in muscle gain specifically in the chest, which anything should be an improvement as I have none. Strength training my chest is still awkward cuz my body is just now learning, but is there still hope? I realize a week isnt long but I expected SOME visible sign after starting exercising for the first time and vigorously. Could I be overworking my body at 7 days a week? Im using an adapted free weight tone and defination FT program with 12 week ab program. I feel my muscles are being worked, but honestly when will i see results visibly in the chest. 2 months? 3? 4 weeks? I know its dependant on individual physiology but I should be seeing something shouldnt I? My chest muscle is so weak I can't really even do a pushup, free weight training is the only way I can hit the pectorials right now. Any help would be greatly appreciated.
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2004/11/20, 06:07 AM
Well though it is different for each of us a week is not long wnough at all. Some might see something in a month, some might in 3 months. The fact that you are young and have never done this is working in your favour. 7 days of weight training is a little much. You mentioned that you do upper body exercises...does that mean you do not do legs? I ask that becasue at your age this is a common thing to do, and a very bad thing LOL. Legs make up one of the largest muscle groups. What does this mean? It means that worked right they can help you gain muscle all over the body. I do not know if you know this but one exercise that you may have heard of is called the SQUAT. This leg exercise is something you want to start if you are not doing it right now. As for your chest, give it time. It will come along. I really, really advise you to start training legs as well. Why not post your complete workout for us, just what exercises exactly you are doing that can help us a lot.
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LIFT HEAVY! BECOME STRONG, LIKE BULL!
7707mutt@freetrainers.com
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2004/11/20, 07:22 AM
You are doing a lot of cardio for someone who wants muscle gain. Cut down the cardio to every other day and lift heavy.
There is always hope!
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"The real voyage of discovery consists not in seeking new landscapes but in having new eyes." Marcel Proust
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2004/11/20, 05:40 PM
I have nothing to add, but goodluck and just hang in there. Results will show especially if you follow what the guys in this site tell you to do. Squats are an awesome muscle gainer.
DX
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2004/11/20, 06:14 PM
I do leg workouts, although my lower bother isnt a specific concern I do work it into my regular routine. I do squats, walk/jog, and do thigh specific exercises. Muscle gain is my main priority as far as my chest but I need to lose my gut and shed inches. Like I said I have 31% body fat and Id like to bring that down to around 15-20 at least. My main goal for my routine is to lose my gut/love handles, make my stomache flat(not necessarily a "washboard" stomache, but i dont want pudge showing or hangover my belt). I wish to build a tone/defined chest, not a bodybuilders chest or anything, just a defined chest that looks like its spose to. I know Im hitting those muscles because when I stretch I feel the ache. So definate visible gains in chest muscle, gut loss should be seen after 6 weeks then I should assume. Ill keep with my routine, probably reduce my strength training to 4 days a week, cardio to 4 days a week, after the strength training, with 2 days a week of the ab program and a day of rest. Does this sound like a solid plan? Also I've read somewhere where someone said that the first month or two of workouts were neuromuscular coordination, this sounds logical, right now the weight training feels awkward like I have trouble hitting my target muscles. Could I attribute this to neurmuscular coordination? And if so then could I reasonably assume that I will get the "feel" for it as I progress?
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2004/11/20, 06:42 PM
Ok my regular routine is pretty much like this. On my upper body days I use free weights. I do 4 sets, 20/15/12/10 of bicep curls/hammer curls. I do 4 sets 20/15//12/10 of inclined/flat bench chest flies(although Im having trouble doing these fluidly so not sure if its uber effective), I do 4 sets 15/15/12/10 of tricep kickbacks, 4 sets 15/15/12/10 working my front deltoids, pretty much put a dumbbell in each hand and lift straight up, locked wrist and elbow. Do 4 sets 15/15/12/10 of laterals. 2 days a week I do some pushup exercises, but I have trouble completing pushups so this is nominal at best. I use 15lb dumbbells inmy weight training. On my 2 days a week of ab training I do 3 sets 15/15/15 of crunches, do 3 sets each 15/15/15 of an alternate crunch where i twist my legs and keep torso straight, so I can hit the love handles. Do 3 sets 15/15/15 of leg raises, 3 sets 15/15/15 of squats(havent used weights yet will start using 15lb dumbbells), and do 3 sets each 15/15/15 of two different exercises on the thighs. In one I place a leg on a high surface(bench etc.) cross the other leg over as in a figure 4 and use the one leg to lift my body, this seems to work my outer thighs, the other thigh exercise I lie on my side, put one leg on a higher surface (bench etc) and raise the other leg up to mee the higher one, hold for a second and slowly lower, this seems to work my inner thigh. I do 45mins (or two miles) of cardio 5 nights a week in which I start out walking around a track, then run full blast on the straightaways and walk/jog the turns. My daily intake is roughly 2800-3000 calories, 300g carbs, 200g protein(I think i need to take supplements cuz this seems low), and 80-100gs fat(Im trying to drop this). My dieting is sorta limited because I work security and have to eat whatever they serve at work 5 days a week, most of the time its fairly healthy but I do go under protein and over fats because of this. I have noticed gains in my biceps, and I do feel more muscle control over my chest, but visible gains are almost nonexistant.
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2004/11/20, 06:57 PM
Ok my regular routine is pretty much like this. On my upper body days I use free weights. I do 4 sets, 20/15/12/10 of bicep curls/hammer curls. I do 4 sets 20/15//12/10 of inclined/flat bench chest flies(although Im having trouble doing these fluidly so not sure if its uber effective), I do 4 sets 15/15/12/10 of tricep kickbacks, 4 sets 15/15/12/10 working my front deltoids, pretty much put a dumbbell in each hand and lift straight up, locked wrist and elbow. Do 4 sets 15/15/12/10 of laterals. 2 days a week I do some pushup exercises, but I have trouble completing pushups so this is nominal at best. I use 15lb dumbbells inmy weight training. On my 2 days a week of ab training I do 3 sets 15/15/15 of crunches, do 3 sets each 15/15/15 of an alternate crunch where i twist my legs and keep torso straight, so I can hit the love handles. Do 3 sets 15/15/15 of leg raises, 3 sets 15/15/15 of squats(havent used weights yet will start using 15lb dumbbells), and do 3 sets each 15/15/15 of two different exercises on the thighs. In one I place a leg on a high surface(bench etc.) cross the other leg over as in a figure 4 and use the one leg to lift my body, this seems to work my outer thighs, the other thigh exercise I lie on my side, put one leg on a higher surface (bench etc) and raise the other leg up to mee the higher one, hold for a second and slowly lower, this seems to work my inner thigh. I do 45mins (or two miles) of cardio 5 nights a week in which I start out walking around a track, then run full blast on the straightaways and walk/jog the turns. My daily intake is roughly 2800-3000 calories, 300g carbs, 200g protein(I think i need to take supplements cuz this seems low), and 80-100gs fat(Im trying to drop this). My dieting is sorta limited because I work security and have to eat whatever they serve at work 5 days a week, most of the time its fairly healthy but I do go under protein and over fats because of this. I have noticed gains in my biceps, and I do feel more muscle control over my chest, but visible gains are almost nonexistant.
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2004/11/20, 08:54 PM
Could a moderator please remove that dupe post. Also I wanted to ask if I got a bench and barbell/weights and started doing presses with barbell would that increase the rate of my chest buildup? It seems to be a more stable workout, so maybe ill see greater results? And should I be sore the next day, I stretch often but perhaps not as much as I should, typically after hard workouts Im sore in every muscle the next morning. Also like I've said I'm lacking in protein but an average of 200gs out of 500 needed, should I use a supplement, what kind? How important are proteins to muscle building/weight loss/definition and toning? Thanks again.
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2004/11/22, 04:00 AM
greg..seeing real muscle difference...take a while...6-12 months in realistic terms...this seems like a long time but it's not...try to track your progress by how muhc weight you're lifting for x reps....so when you go from bench pressing 150 10 reps to 200 for 10 reps....you will definetely see a differece...try to motivate yourself by small and realistic goal and results...like maybe 5-10 pound increases every workout or every other workout...or maybe 10 pound increase on bench press over a month...whatever is reasonable...don't get discouraged by not seeing 'visible' results...first off you may actually gain weight because muscle weighs more than fat...and to see more muscle you will need to drop fat..so you might build a lot of new muscle but it will be hidden under a layer of fat...
protein is essential to building muscle...keep your intake at 1 g per pound of bodyweight...and a little higher when you're dieting(like 1.1-1.5)...also focus on eating complex carbs like yams, sweet potatoes, etc....
try to limit simple sugars before workouts...limit you fats to those that come from fish, nuts, and from lean cuts of meat...
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2004/11/22, 01:15 PM
Hey, my stats read exactly like yours. I was never really overweight, just kinda a gut and handles. I am 23 6'2" and weigh 220. I have been doin a FT program for 5 weeks now(4 days lifting, 3-4 days cardio) and have not dropped weight, but i have toned up a bit. I actually just noticed it this week:big_smile: My love handles have went down a bit, it's so rewarding once you start noticing results. Stick with it.
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