strenght training

dolby1 · Post by **dolby1** » Sat Oct 06, 2007 5:42 am

dear all
please help me
i have been strength training for the last 8 months and i have lost around 6 kg and build up muscle also, however, since past few months weight stick onto 70 kg. Id want to loose another 5 kg but it dont seem to happen, i am trying 15 minutes cardio (exercise bike+ treadmill) after wieght and strength training session for 30 - 45 min for the past 1.5 weeks since i found the suggestion on this site. what else should i do, ya i feel very hungry and eat good food but take care to eat good food with occassional sweet and oily items can you suggest me something to loose the last 5 kg please

woodshedder · Post by **woodshedder** » Sat Oct 06, 2007 1:40 pm

I don't really have a suggestion for you, but it is sometimes difficult to lose weight while doing strength training. That's because if you are building muscle, then that adds weight , although it is a "good" kind of weight.

swanso5 · Post by **swanso5** » Sat Oct 06, 2007 10:07 pm

post a sample of your training and food for the day and we can make some changes if needed

dolby1 · Post by **dolby1** » Sun Oct 07, 2007 11:39 pm

hi
here is the routine which i mostly follow, hope yu give me good suggestions to loose that 5 Kg
thankyou

monday- shoulders, chest,
tue or wed- total body
thu- lower body
friday- walking
saturday- upperbody
sunday- rest

breakfast- oatmeal and milk or any traditional indian breakfast, dry/fresh fruits, eggwhites
lunch- rice+curry, salad
tea- biscuits/snacks
7:00 PM- fruits
9:00 PM- rice+veggies+lentils adn salad

swanso5 wrote:post a sample of your training and food for the day and we can make some changes if needed

swanso5 · Post by **swanso5** » Mon Oct 08, 2007 12:01 am

your split is a bit all over the place...

you'll need either a full body x 3/week plan or a lower / upper split x 4/week whichever one you'd prefer to do...no bodypart splits

cals are too low too...the body wont decrease fat unless it's getting enough cals to support it's current muscle wt which it isn't at the moment

meal 1 - fruit first, oatmeal, milk
meal 2 - fruit, eggs
meal 3 - solid protein (beef, chicken etc), curry, salad, veg
meal 4 - solid protein, veg, salad
meal 5 - solid protein, veg, salad

you'll need as post workout meal here consisting of a protein shake than you can have your rice

dolby1 · Post by **dolby1** » Mon Oct 08, 2007 2:03 am

thank you so much

, it is a new information to me all the while i was thinking that one should eat less to decrease fat, but i am mostly a veg so can you tell me some substitutes for beef and chicken, also what is the time period between meals, also give me a substitute for protein shake please. thank you once again

swanso5 wrote:your split is a bit all over the place...

you'll need either a full body x 3/week plan or a lower / upper split x 4/week whichever one you'd prefer to do...no bodypart splits

cals are too low too...the body wont decrease fat unless it's getting enough cals to support it's current muscle wt which it isn't at the moment

meal 1 - fruit first, oatmeal, milk
meal 2 - fruit, eggs
meal 3 - solid protein (beef, chicken etc), curry, salad, veg
meal 4 - solid protein, veg, salad
meal 5 - solid protein, veg, salad

you'll need as post workout meal here consisting of a protein shake than you can have your rice

swanso5 · Post by **swanso5** » Mon Oct 08, 2007 2:41 am

do you eat fish, dairy etc?? they can be used for protein and why not protein shakes???

do you have tofu over there or any other protein repalcement foods???

dolby1 · Post by **dolby1** » Mon Oct 08, 2007 5:49 am

ya diary cheese, butter, milk, yoghurt etc no tofu here fish is there but having daily seems difficult how often to take fish

swanso5 wrote:do you eat fish, dairy etc?? they can be used for protein and why not protein shakes???

do you have tofu over there or any other protein repalcement foods???

swanso5 · Post by **swanso5** » Mon Oct 08, 2007 6:25 am

have as much fish as you can i'd say...canned tuna and sardines will be alright too...plenty of cottage cheese, yoghurt, milk and how about the protein shakes???

dolby1 · Post by **dolby1** » Mon Oct 08, 2007 11:31 pm

thank you i will do it as per your suggestions, protein shakes also i will try, and it was realle nice of you to reply to all queries

swanso5 wrote:have as much fish as you can i'd say...canned tuna and sardines will be alright too...plenty of cottage cheese, yoghurt, milk and how about the protein shakes???

swanso5 · Post by **swanso5** » Tue Oct 09, 2007 5:16 am

well I'm a nice bloke.....

dolby1 · Post by **dolby1** » Thu Oct 25, 2007 12:36 am

dear swanso
hope you remember answering query about strength training to reduce fat on arms about toning arms etc, well i cant find that mail so i am writing it here
as per your sugg i had started using heavier weights and i have got fantastic results, i started using 6 kg and 5 kg dumbbells and also went heavy on barbells, and lo the results are amazing and i am thanking you for the valuable suggestions given to me arms are getting toned and slimmed

now, i look forward to such good suggestions in future also, well this is a realle realle good site

swanso5 · Post by **swanso5** » Thu Oct 25, 2007 1:29 am

love hearing that...

remeber once tou can lift your current for the required sets and reps, you'll need to change again...do not do thew same thing you done last time i.e. 3 x 10 w/ 5kgs 5 times, only do it once and increase the wt the very next time

dolby1 · Post by **dolby1** » Thu Oct 25, 2007 11:55 pm

I actually couldnt get what you have written can you please explain, also tell me is it essential to do each exercise 3X10, what if i am doing a total body work out and use 1X10 of each type that takes me a total of 30-45 minutes, looking forward to your reply

swanso5 wrote:love hearing that...

remeber once tou can lift your current for the required sets and reps, you'll need to change again...do not do thew same thing you done last time i.e. 3 x 10 w/ 5kgs 5 times, only do it once and increase the wt the very next time

swanso5 · Post by **swanso5** » Thu Oct 25, 2007 11:58 pm

if only having time for 1 set of each exercise than your probably doing too many shitty exercises...stick to the bid basic ones and do multiple sets of them instead of curls, extensions and raises...

i'll writew an article about preogram design and progression this weekend i think so wait for that