got an exhausting problem -_-

[x_rated_mo]

Well, for starters hi, i'm mo, just joined the site.
main problem (coming from the fact that i was overweight in early childhood) is the darn folds!
Now the kind of body I'd like, is a somewhat buff body, but with cuts. I do have muscle, I get noticed alot for them I do have visable abs, but there is a bit of a over it. I've been doing resistance training properly for just about a month and a half, and body has gotten better. I normally go for the 3 sets of 10-12.
I dont want to go on a diet, because I dont have much fat at all, just skin. and I dont want to NOT go on a diet, because I've got skin to lose.
What do i do? whats the best way for me to get the buff yet cut and toned form I desire, but at the same time lose the extra skin

[swanso5]

diets don't work but food plans do so you should have one anyway...just quickly protein and fruit in am and protein and veg in pm...give the wts a chance to work 6 - 8 weeks is about when the 1st changes come...superset (2 exercises in a row then rest) upper and lower body exercises...hope your doing free wts and not machines...3 x 8 - 12 for 3 superset pairings then interval cardio training with 90secs esay as you can then 30secs as hard as you can x 10mins / 5 cycles...do 3 fullbody workouts a week and cardio on off days...gotta get up in 5hrs sp juast a quick reply sorry...let me know what you think and I'll respond in 7 - 8hrs or so when i get to work

[x_rated_mo]

No problem, take your time!!
Oops, I miss-said it. Not rly a diet--i.e brown bread instead of white, no junk food, white rice or sweets etc. thinkin bout whey protein supps
I'll try the protein fruit am protein veg pm thing.. alrite, i'll be patient with them (thats one thing i do have )
But about the superset thing. What I do, for example for Shoulders, is front plate raises, side lateral raises and behind the neck barbell presses.. and I do rest about 2 mins between sets and 4 mins between exercises. Is that an example of the 'superset' u mensioned ?
And yeah, offcourse free wts. Im currently in situation wer i cant leave home--but good thing i've got some wts at home.
As for cardio, i'm into something called tricking--a combination of breakdancing, martial arts and gymnastics .. and i practise tricking 3 times a week 30 mins on the roof and get a good calorie burn from it. I love being active and for interval training, I do it 3 times a week on the mountain including walking up the mountain for 3 minutes to get to the leveled area n wen i get there basic sprinting (i.e sprint as fast I can for a distance, walk back, jog the distance then sprint again etc.)
And it all works beautifully. I mean problem isnt really to the point where I'm thinking of surgery or something, just some unattractive skin I wanna get rid of--perhaps sculpt abs more--and I know when these go the cuts will come for sure.

If you want there r some pics of me (about 2-3 weeks old and older) on this site
http://xratedmo.piczo.com/
What do you think?

[swanso5]

wasn't about training on the roof but looking at your pictures i do...i do a little gymnastics stuff myself (frog stand, l sits at the moment but have some rings at home) and play guitar as well...you don't want to build up too much as your moves will be easier with less bodywt...if your using moves that require full body tension then i think that is about all you need and a steady diet...you don't look too bad % wise though probably mid teens at most...i think you could do with a little more muscle though so you look more defined if that's wat your after...in that case i would go Bad Baoy Basics by Chad Waterbury...just a point to be made about muscle growth...there's 2 kinds...cellular (water, glycogen etc for bodybuilder look which doesn't translate to increased strength) and muscular (football player, strongman look, rock HARD which is strength and hypertrophy simultaneously)...the 2nd one is what your after and this program should deliver it with enough cal's

http://www.t-nation.com/findArticle.do?article=284big2

have a look and get back to me...keep cal's in check so not to ad anymore fat only muscle

[x_rated_mo]

Yeah ?? thats awesome. the other day i got the round-off down .. n wen i get the drive to i'll complete it with a back flip :D u play the guitar? sweet! wat kinda music ? everythin for me (jazz rock classical etc.)

anyways gettin off topic .. yeah, i dont wanna build up TOO much, but i wanna be able to execute the moves with a sculpted look. And yeah, the defined look is definately what i want
For the program .. i could do most of those exercises, some of them i'd have to do alternates (ie. instead of pulldownss, pullups) because i have no access to a gym at the moment.. for chest i do pushup variations, dips and the isometric chest exercise.. as for equipment i only have the w-barbell and one dumbell. (LOL, i know it sucks, they r old--for uncle.) schedule looks very similar to his--except i train everyday.. even the cardio thing--i do the interval training when i train legs..
i do have time on hands, cuz i'm always at home, and i love workin out and goin through the pain cuz i luv seein the results the most.. iif its healthy i would even go on the worlds toughest program and eat nothin but spinach n broccoli if i had to

Mon- Tri/Bi, Abs, Pits
Teu- Shoulders, Traps, Legs
Wed- Chest, Forearm, Back
Thur- Tri/Bi, Pits, Legs
Fri- Shoulders, Abs, Forearm
Sat- Tri/Bi, Traps, Chest, Back
Sun- Shoulders, Abs, Forearm, Legs

As for calories, thats where it becomes a problem.. i have no clue how many calories i consume--nor how much protein--i know its a shame, but i only know how much calories/protein if i read the can or the pack of the item.. i try to eat as much items i KNOW have protein in em (like meat, eggs, oatmeal) and just go with the flow.. i cheat sometimes cuz grandma makes great jam or wen i dont feel like bein healthy i have a nescafe with milk n a cigarette.. but offcourse these will immediately stop wen i finally know what i'm doing :P

But I'll give his program a shot, although it's a piece of cake compared to the bundle i go through :p
Ooh, thansk for sharin that point about the 2 muscles, i didnt know that--interestin. the 2nd one is for sure what i'm after

[swanso5]

play a range of stuff as well but not very good, loud (pearl jam favorite, 80's, 90's etc)...if no equipment go to www.drillsandskills.com and search and also try this if haven't already:

http://www.dragondoor.com/articler/mode3/229/

also go to www.ringtraining.com which is a forum on all thing gymnastics, i go there a bit...get some gymnastic rings or make your own and don't need a lot more really...

if your intensity (wt lifted) has to be low / light than high frequency is the way to go but don't go to failure so you avoid burnout...maybe cycle hard med and easy days or something like that...

as for cals if you aren't putting on wt/muscle than you need to eat more...have protein with EVERY meal you have (poultry, red meat, yoghurt, fish, milk, eggs, cottage cheese etc...healthy fats will also help

ome last thing train movements not muscles

[x_rated_mo]

whoa, awesome--i luv the 80's as well and pearl jam rocks!

Thanks for the drills n skills site, n for the gymnastics article! it'll be alot of help--n i'm sure through this 'bodyweight conditioning' stuff i'll lose that annoying skin eatin me alive.

i'll check out the ringtraining site as well

yeah--high frequency is the perfect term for the training i'm doing rite now .. and the intensity for me depends mostly on the exercise. the thing that confuses me is that high intensity buffs u up, low intensity gives u cuts--which one to choose?--well i figured, since i need a bit of both, i'll mix em up n see what kinda results i get so far great results !!!

also thanks for the advice on food, i'll throw in more protein into meal plan

one question though, whats the avg cost of protein powder? i'm plannin on stackin up on some o' that stuff. n what exactly is in the avg scoop ? (aside from 30-40g of protein)

Hmm. Short, but very helpful advice--train the movements n not the muscles :D yeah, i do practise the movements. i really wanna get down the backflip and aerial (cartwheel without hands) but i have no access to a grass field :'( all i have is the roof which is all cement, n i need bones

btw. sry i took long, there was no connection for a hell of a long time--got 70 non junk emails in inbox to prove it n the electricity keeps goin off.. but thankfully the connection came back today n i'm takin advantage of the oppertunity by replyin

[swanso5]

protein powder can range quite considerably...i'm in melbourne, australia so obviously a lot of different brands etc but the shop i go to i can get probably 5pds for 80 - 100 dollars which is probably 20% less in us dollars...just go for a plain whey proetin isolate powder...the salwepeople might try and make you buy one that has a a lot of amino acids etc in it where 1 serve is about 3 scoops to get 30g of whey because of all the other stuff that's in it and thus only lasts a 3rd as long...took me about 4 months to finish the one i last bought...make sure you vary your diet a little to get all ther amino acids though as they are the building blocks of muscle gain...so basically get the biggest tub for the cheapest price you can but get one without carbs as you can always add them in

[x_rated_mo]

Heyy there sorry i took a while to reply--there is completely no internet connection in area so i went all the way to beirut for it (its far ) thanx for the advice on the protein .. but because there was no internet, i had to dig for info in the real world

i bought this powder called Muscle Juice .. its bout 55g protien per 2 scoops, cant remember the other stuff but its got alot .. i drink bout 2 scoops each day.. n the instructor i bought it from put me on this new program--

Tri-Bi Forearm
Chest Abs
Back Forearms
Shou/Traps Abs
Legs Forearms
Off Abs
Off

4 sets of 10

And i'm on day 7 today .. what do u think ? i find that i itch to work out sometimes but i try not to.. for instance, since Day 3 i've been itching to work out Tri/Bi .. so i cant wait till tomorrow i can finally work them out
He said that its not good to work them out too much cuz that melts the muscle .. He said that muscle builds wen its recovering (which i kno but didnt consider) which is why i'm givin it a shot .. he said 2 sets is too little cuz the first set is warm up etc. so u end up not doin much .. but yah do u think that program will buff me up ?
i'm plannin on buffin up chest and shoulders, and do abs/obliques hard so i could tighten that area .. (He told me not to work out on lower chest this month--keep it for the second month cuz thats wat gives the cuts that give that chesty look) thats the kinda look i'm goin for. As for cuts, i definately wanna get cuts, but i'm plannin on buffin up this month, then the next month i'll work on the cuts.. what do u think ?


as for meal plan, this is wat i'm eatin on the average day.. is it good enuff?

Milk n Cereal
Protien Bar (7g protien)
Lunch (whatever grandma cooks)
2 scoops protien
4 raw eggs OR tuna OR beans
slice of cheese, slice of brown bread

Thanks so much for being patient, i apologize for not bein able to reply earlier!!

[swanso5]

the full body approach is still the best way to go...the old school bodybuilders uch as arnold and segio used to do 3 full body workouts a week to bulk up and then would incorporate a bodypart split for contests etc...so without mass already, a bodypart split like yours isn't the best way to go in book...if you train 3 days a week than you have 4 recovery days (..." muscles build when you're recovering...")...more recovery = more growth!!!... try this even:

1 - Legs (squat focus), forearms
2 - back, chest
3 - off
4 - delts, arms
5 - off
6 - full body
7 - off

this way you train all muscles twice a week directly and some again indirectly

yes 2 sets isn't ennough but you should be doing at kleast 2 warm uop sets anyway which is the proviso i was going on

you can't bulk in a month, you'll need about 3 months then try and "cut up"...

as for food ad these changes:

Milk n Cereal
Protien Bar (7g protien)...replace with food protein as these bars are shit
Lunch (whatever grandma cooks)
2 scoops protien...cut to 1 scoop and have the other scoop with breaky
4 raw eggs OR tuna OR beans...i would have either eggs or tuna WITH beans
slice of cheese, slice of brown bread...add as food protein source

generally i don't think this could near enough to ad muscle and you would probably need to double your calorie stotal for it to happen but at the same time not adding fat...easy done though if your adding fat then drop cals a bit and increase activity a bit...easy...remember fruits and veggies, bread, pasta, rice and solid protein sources should be youtr main focus and that way you cab easily double your cals

let me know what you think






Tri-Bi Forearm - day
Chest Abs - day 4
Back Forearms - day 2
Shou/Traps Abs - day
Legs Forearms - day 1 as legs require the most ebergy so do after recovery day
Off Abs - day 3
Off - day 6

[x_rated_mo]

seems like a cool thing to try out.. but i'm worried about the diet--i wanna tighten body, n with foods like pasta or white bread it doesnt make me feel like this is happening at all .. i'm still doing sprinting 3-4 times a week .. am i just impatient ? i mean do u think that the program i'm doing will lead to tighter body soon ? i guess i expect results too soon or sumthin. i'm willing to wait 3 months to buff up, but i wanna tighten body as soon as possible
i mean yesterday i was tryin on jeans .. the tighter jeans look gorgeous on me but i didnt buy them cuz i dont want love handles burstin out.. i do have oblique and ab muscles even more then some ppl at gym but the problem is from the outside its soft .. i think its water weight .. n i want it to be tighter and at the same time the jeans will look good from that area i wanna get rid of these more then buffing up cuz body already looks good but will look better and feel good once this problem is gone
should i keep takin the protien ? im worried cuz it has 30g sugars in it (and 22.5g protien per 2 scoops--sry, 55g per 4 scoops)

for the delt and arm workouts on day 4, i'm gonna be workin them out again in 2 days--i'm afraid they'll be too worked out to be worked out again on day 6.. and for the squats, he told me not to do squats cuz i told him for legs, i dont wanna buff up really, i wanna build lean muscle--turn the bit of fat on em into muscle.. i have nice legs just wen i sit down i dont want them to 'spread out' too much (i hope u know wat i mean ) shud i just do squats anyway ?

another question, is there anything wrong with briefly re-workin out the muscle of the day before i go to bed ? it makes me feel like i actually worked them and i actually feel them the next day

thanks alot for being patient !!!!!!!! it means alot to me

[swanso5]

1 - you need to choose to tighten or bulk as you can't do both...if you choose to tighten than just go with 3 meals of protein and fruit and 3 meals of protein and veg / salad...as you need to tighten nmore replace a fruit and protein meal with a veg and ptotein meal etc but always stick to 5 - 7 meals a day...if bulking then bread, pastaand rice are good as you cane at a lot of it without being over full so cal's are high...healthy fats will also aid in both cases

2 - sprinting 3 - 4 week is too much on the nervous system and is probably harder on the it than heavy wts...i would do 1 all out day a week, then 1 session working up to 705 or so then 1 - 2 other interval training sessions for 10 - 20mins

3 - i wouldn't say your handles are water they are what they are, fat..try vacuums (search google) as they tighten up the waist...also not sure if your onto the transverse abdominas muscle but when that is constantly activated then it "holds" all the stomach in nice and tight which is what vacuums do...another little thing to do is to suck your gut all the way in and release about 70% but still tensed...tie a peice of string around your so it is snug...this will teach you to always keep it contracted or the string will cut into you when it isn't as it will tighten..make sense??

4 - get a powder without carbs in it although if yyo have it straight after trainin then you need carbs then anyway so that won't be doing anything to make you fat

5 - if your so worried about delts than do heavy presses only on day 4 and then isolation delt work on day 6 or just do delts on day 4 and omit from day 6 session or do rear delt on day 2 as part of back and side delt presses and side delt or even do back on 2 days something like this:

1 - legs (squat focus) , forearms
2 - chest, back (row focus) rear delt
3 - off
4 - delts with heavy presses and side delt stuff, arms
5 - off
6 - back (pull up focus) then the rest of the body in a full body type routine with or without more delt work depending on what you want
7 - off

just a though maybe

1 - legs (squats), forarms
2 - chest, back (row), rear delt
3 - off
3 - arms
4 - off
5 - presses and side delts than the rest of the body in a full body type routine or maybe circuit style

that way delts only 2/week at most

6 - squats will build more lean muscle than anything except maybe deadlifts...maybe alternate squat and dealift focud days on day 1 with full body day doing the one you didn't do day 1 with low vol...even if you have muscle there they'll spread

7 - your going hard enough if you need to do them again plus your probably not eating after that last session and you feel it the next day as they haven't recovered from the second session and they won't recover 8hrs later if that made sense

let me know what you think

7 -

[x_rated_mo]

thanx 4 that post, i think i'll focus on tightening for now.. cuz thats main problem. i'll try that program (the first one) and thanx for the abs thing, i'll try those out too .. one question though-- do u think jogging is for me ? or is sprinting enough ? i think it'll surely help tone body but the lasssstttt thing i wanna do is loose the look of muscles currently--i wanna enlarge, not shrink.. i was thinkin jog, but increase the weights of workouts .. what do u think ?
and is there a problem with workin out abs and forearms 3 times a week ?

[swanso5]

at the moment i'm doing forearms mon through friday so no problem with that...i would do wted ab stuff twice a week...re read point 2 and do that if not sure...HIIT is still better than jogging...it's also meant to say build up to 70% but i made a typo

[fitnessfreak011]

For free workout or diet advice come check out site.

Melody

http://www.femgear.net/fem5.php