[OT] | GYM | Body Building -|- Workout & Exercises -|- Help & Advice

[fayaz88]

starting workout tommorrow .. hope i will loose 10-15 kg in 2 months..
wish me luck lol

A maximum of 10 Kg in 2 months. My experience is that the most healthiest way requires that you do it slowly: Never over 1 Kg/week. This way, you can lose weight and keep it off. Cardio 5 to 7 days a week (Start lightly though) + Proper Nutrition should do the job.

 

[fayaz88]

Guys need advice...... I am 5'9 and currently 71kgs....I started doing stronglifts 5x5 four weeks ago after couple of weeks of cardio. My primary objective at starting was loosing body fat especially pot belly.... I currently am on a fix diet, eating 2 times a day. When i started almost month and a half ago i was 75kgs. I decided to start the stronglifts program as i read that putting on muscle is also a good way of losing fat ... Currently in fourth week, accordingly with the schedule i am doing benchpress 30kg, overhead press 30kg, barbell 40kg and deadlift 55kg. There is no squat rack in my gym so i am stuck at 38kg as i believe anymore and i wont be able to safely lift the barbell over my head and softly onto my shoulders.

The problem is that i believe due to my less eating, i am not strong enough to carry on with the linear progression of the program even at such an early stage. I mean, i have seen couple of guys of my height and maybe 5-6kgs extra in weight easily benchpress around 25kgs on their first day and though i try sticking to the program and started at a low weight of 20kg, it still takes a lot of my effort to benchpress 30kg. I think i have weak arms especially my left and am thinking of putting the program on hold and doing dumbell training...will that help?

Putting on muscle is good but currently my object is flat stomach and fat loss.

So where should i go from here??

You're killing your body. You're not gonna put on any muscle if you don't increase your intake of proteins while simultaneously decreasing the overall number of calories that you take in. I have consistently lost a lot of weight and kept it off. Do you want my advise? Lose weight with cardio, not weights. Stop weight lifting, for now. Start doing cardio 5 to 7 days a week. Along with this, decrease 30% of the calories required your body (Limiting yourself to 2 meals is useless: You don't know how many calories you are taking. You will NEED to calculate how many calories there are in each item that you eat. See Myfitnesspal app for this). You should be able to decrease 1-2 lb each week. Once you reach your goal. THEN start lifting weights if you want to increasing muscle. Also, either losing weight or putting on muscle, increase your protein intake. This is absolutely necessary. Otherwise, you will start losing muscle...

 

[hmmm]

You're killing your body. You're not gonna put on any muscle if you don't increase your intake of proteins while simultaneously decreasing the overall number of calories that you take in. I have consistently lost a lot of weight and kept it off. Do you want my advise? Lose weight with cardio, not weights. Stop weight lifting, for now. Start doing cardio 5 to 7 days a week. Along with this, decrease 30% of the calories required your body (Limiting yourself to 2 meals is useless: You don't know how many calories you are taking. You will NEED to calculate how many calories there are in each item that you eat. See Myfitnesspal app for this). You should be able to decrease 1-2 lb each week. Once you reach your goal. THEN start lifting weights if you want to increasing muscle. Also, either losing weight or putting on muscle, increase your protein intake. This is absolutely necessary. Otherwise, you will start losing muscle...

Well i had calculated my caloric count to round abt 2100 calories per day. In this i have 2 eggs and two glasses of milk so thts protein...Losing weight is not so much required as my 70 odd kg is alrite by me.... what i want is to lose bellyfat and convert rest to muscles ......

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Also should i use a protein shake to supplement my diet???

 

[hmmm]

Just checked out prices for protein shakes and they are expensive... so no to them

Am thinking of adding yoghurt and some tuna fish to my diet.... anything else that is cheap and protein rich??

 

[FlAmEsWoRd]

using protein shake is a right thing to do? and if it is, suggest me a good company name for protein shake?

Whey protien shake is also effective

 

[fayaz88]

Just checked out prices for protein shakes and they are expensive... so no to them

Am thinking of adding yoghurt and some tuna fish to my diet.... anything else that is cheap and protein rich??

It is a myth that you can reduce fat from one specific place. Your belly, your neck, your hips, fat has to go from all the places simultaneously. I can guarantee you if you maintain the right diet, and just do cardio, your belly fat will be gone and your six pack abs will show without any ab exercise....

We Pakistanis eat very little protein compared to what's recommended. Bodybuilders are recommended 1 g of protein per pound of body weight. You are 71 Kg, so you required 156 grams of protein.

1 egg has 6 grams of protein. 1 glass of milk has 8 grams. I don't know the rest of your diet, but you are only consuming 28 grams from 2 eggs and 2 glasses of Milk. Nowhere near the required amount. The reason they recommended protein powder is that 1 scoop of protein powder has 20-25 grams of protein. It is very convenient. But it is not absolutely necessary.

FOR LOSING BELLY FAT:

For exercise:
Here's what you should do: Go to any online calculator, put in your age, height and weight, and also include how many times you exercise to find out the number of calories your body needs. For example you need 2100 calories. Reduce 30% from this number. So you eat approximately 1500 calories everyday. Find out the calories in each item that you eat and then make sure you neither eat less, nor more than your calculated calories (in example, 1500 calories).

Next, do cardio exercise. Cycling, swimming, fast walking, jogging, running... anything that increases your heartrate to 60-80% of its maximum. Your maximum heart rate is 220 - your age. If you are 21, it's 199. So, you should do any exercise that raises your heartrate from 120 to 160 beats per minute (60 to 80 percent of maximum). And you need to have your heartrate up for at least 20 minutes. Start slowly though. Don't go crazy. First week, just do it for 10 minutes.

The cardio exercise needs to be done between 5 to 7 days every week. If you get bored by this exercise, look into High Intensity Interval Training.

For Nutrition:
Number 1 priority is that you are eating within 1400 calories. If you are not, you will NOT BURN THE BELLY FAT. Drink plenty of water. About protein: Forget it for now. You will only get confused. Just drink 2 glasses of milk and maybe 3 boiled eggs ( At least 1 without the yolk), the way you are doing right now. Once you have burned the fat, you can then start eating more and eating extra protein, which will add muscle... For now, it's gonna be fine. And don't overstudy this. Just start doing exercise and the reduction in your calories. Workout the rest of the things after that.

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By the way, a book recommendation: if you can, read Burn the Fat Feed the Muscle by Tom Venuto. Hands down best fat loss book.

 

[hmmm]

It is a myth that you can reduce fat from one specific place. Your belly, your neck, your hips, fat has to go from all the places simultaneously. I can guarantee you if you maintain the right diet, and just do cardio, your belly fat will be gone and your six pack abs will show without any ab exercise....

We Pakistanis eat very little protein compared to what's recommended. Bodybuilders are recommended 1 g of protein per pound of body weight. You are 71 Kg, so you required 156 grams of protein.

1 egg has 6 grams of protein. 1 glass of milk has 8 grams. I don't know the rest of your diet, but you are only consuming 28 grams from 2 eggs and 2 glasses of Milk. Nowhere near the required amount. The reason they recommended protein powder is that 1 scoop of protein powder has 20-25 grams of protein. It is very convenient. But it is not absolutely necessary.

FOR LOSING BELLY FAT:

For exercise:
Here's what you should do: Go to any online calculator, put in your age, height and weight, and also include how many times you exercise to find out the number of calories your body needs. For example you need 2100 calories. Reduce 30% from this number. So you eat approximately 1500 calories everyday. Find out the calories in each item that you eat and then make sure you neither eat less, nor more than your calculated calories (in example, 1500 calories).

Next, do cardio exercise. Cycling, swimming, fast walking, jogging, running... anything that increases your heartrate to 60-80% of its maximum. Your maximum heart rate is 220 - your age. If you are 21, it's 199. So, you should do any exercise that raises your heartrate from 120 to 160 beats per minute (60 to 80 percent of maximum). And you need to have your heartrate up for at least 20 minutes. Start slowly though. Don't go crazy. First week, just do it for 10 minutes.

The cardio exercise needs to be done between 5 to 7 days every week. If you get bored by this exercise, look into High Intensity Interval Training.

For Nutrition:
Number 1 priority is that you are eating within 1400 calories. If you are not, you will NOT BURN THE BELLY FAT. Drink plenty of water. About protein: Forget it for now. You will only get confused. Just drink 2 glasses of milk and maybe 3 boiled eggs ( At least 1 without the yolk), the way you are doing right now. Once you have burned the fat, you can then start eating more and eating extra protein, which will add muscle... For now, it's gonna be fine. And don't overstudy this. Just start doing exercise and the reduction in your calories. Workout the rest of the things after that.

- - - Updated - - -

By the way, a book recommendation: if you can, read Burn the Fat Feed the Muscle by Tom Venuto. Hands down best fat loss book.

So i use cardio as my primary and can i do a bit of dumbell&curls afterwards?? (skipping weightlifting through barbells for now)....is that ok??..... As for the calorie count i feel hungry and stomach growls in between meals...is that good or bad??

 

[fayaz88]

So i use cardio as my primary and can i do a bit of dumbell&curls afterwards?? (skipping weightlifting through barbells for now)....is that ok??..... As for the calorie count i feel hungry and stomach growls in between meals...is that good or bad??

Actually, it is better if you do some strength training because this too prevents muscle loss. Do as much as you can handle, but remember that until you lose the fat, your priority should be cardio. If you do strength training before doing cardio in the gym, cardio would suffer. So first do cardio. (Assuming you do both things in the same session at the gym) When you lose the fat, switch this. Do first strength training and then cardio.

Yar you will be eating less, so you will feel slightly hungry. But not THAT hungry. My advise: don't skip meals. Instead, make the meals you are already eating, smaller. That way, you will feel energetic throughout the day, and hunger pangs won't bother that much. I eat only 1 roti with meals, no matter what. That way, I eat less calories without restricting myself to 2 meals... You have all the flexibility so long as you limit yourself to the required number of calories. You can eat whenever you want (Except may be not before going to sleep)

 

[hmmm]

Where to get tuna fish for making sandwiches (spread like tunafish) in rawalpindi

 

[crazyhassan]

Where to get tuna fish for making sandwiches (spread like tunafish) in rawalpindi

Metro cash n carry

Sent from my GT-I9505 using Tapatalk

 

[Gamer150]

Where to get tuna fish for making sandwiches (spread like tunafish) in rawalpindi

do you want to gain on tunafish sandwiches artytime:

who is doing a cycle, common dont be shy lets share

 

[xzap042]

any advice where i can buy wrist wraps in ISB/RWP region? also knee wraps?

 

[Gamer150]

i have told some one in this forum. near shakh rasheeds lal haweely there is a sports market.

 

[hmmm]

do you want to gain on tunafish sandwiches artytime:

who is doing a cycle, common dont be shy lets share

waisay pooch raha tha for snacks....i am trying to loose weight anyway

 

[crazyhassan]

waisay pooch raha tha for snacks....i am trying to loose weight anyway

Whats your diet and workout schedule?

 

[hmmm]

Whats your diet and workout schedule?

Well i eat around 1500-1700 calories per day with breakfast comprising of eggs, yoghurt, milk and bread slices. After workout i might drink a glass of milk and eat some fruit or yoghurt etc. Dinner at night is common desi khana with light and medium size 1 or 2 rotis. I started a new workout schedule this week in which i am doing cardio 6 days a week with average 300 calories burnt per workout according to treadmills. 2 or 3 days i also run outdoors. For now as my primary focus is fatloss I do low rep strength training 3 days.

 

[Rflame]

Guys, I have a question. What exercises do you do for your legs? My gym doesn't have a squat rack, it has a smith machine. I have read a lot of articles about how the smith machine doesn't properly develops and builds your core so I don't use it for squats or for any other exercise.

For legs, I mostly do dead-lifts, dumbbell squats, lunges with both dumbbells and barbell, leg press, running, etc. But I feel like I am reaching a plateau with using dumbbells. Are there any other exercise I can do, or is there a gym with a squat rack in Lahore, near DHA if possible? Thanks.

 

[xzap042]

Guys, I have a question. What exercises do you do for your legs? My gym doesn't have a squat rack, it has a smith machine. I have read a lot of articles about how the smith machine doesn't properly develops and builds your core so I don't use it for squats or for any other exercise.

For legs, I mostly do dead-lifts, dumbbell squats, lunges with both dumbbells and barbell, leg press, running, etc. But I feel like I am reaching a plateau with using dumbbells. Are there any other exercise I can do, or is there a gym with a squat rack in Lahore, near DHA if possible? Thanks.

a smith machine is still better than not doing them at all... you can squat without rack too, if you learn to do it in proper form..

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any advice where i can buy wrist wraps in ISB/RWP region? also knee wraps?

anyone, need them ASAP..

- - - Updated - - -

i have told some one in this forum. near shakh rasheeds lal haweely there is a sports market.

any specifics? i'm really tight on time and cant afford to look around markets..

 

[Gamer150]

Guys, I have a question. What exercises do you do for your legs? My gym doesn't have a squat rack, it has a smith machine. I have read a lot of articles about how the smith machine doesn't properly develops and builds your core so I don't use it for squats or for any other exercise.

For legs, I mostly do dead-lifts, dumbbell squats, lunges with both dumbbells and barbell, leg press, running, etc. But I feel like I am reaching a plateau with using dumbbells. Are there any other exercise I can do, or is there a gym with a squat rack in Lahore, near DHA if possible? Thanks.

1 squats
2 leg press (put more strain on your spine )
3 alternate leg press ( less strain )
4 Lunges
- leg extension ( I have left it, i dont feel good for my knees.)
6 Alternate leg curls using leg extension machine ( hamstring workout )
7 Calf raise ( on a machine or with loaded bar )
8 Romainian dead lift or with dumbles

 

[EternalBlizzard]

Hey guys got any tips on gaining weight
Im around 5'8 or 5'9 maybe and weight is 48kg :lol:

Anything that don't involve eating beef/mutton :s LOVE CHICKEN THO Hey wait, i can eat beef in the form of kababs :gg:

I've tried drinking 2 raw eggs + milk for 2 whole month and nothin happened :s