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Gym help

  • 18-08-2014 12:52PM
    #1
    Registered Users, Registered Users 2 Posts: 22


    Hi folks,

    Looking for a bit if help/advice with my goals atm.
    Started out a year ago at 6ft and just under 10 and a half stone very skinny no definition anywhere . My only goal then was to put on weight which was something I always struggled with. A year on I'm now 11 and a half stone shoulders and chest starting to look a bit more defined. This was achieved through eating everything within sight. Because of this iv started to develop a bit of fat on mainly the bottom of stomach. Nothing too bad but doesn't look very nice .
    My goal now is to get a 6pack but at the same time get bigger arms chest legs etc. this is where I'm struggling as I've been told to get a six pack requires lots of Cardio and and a reduction in calories. But to gain mass on the other muscles requires an increase in calories and more emphasis on lifting than cardio. Leaving me confused as to what to do .
    Can anyone help me on this one?
    Would also appreciate a good daily work out plan for my situation at the moment

    Cheers
    KTS


Comments

  • Registered Users, Registered Users 2 Posts: 40,588 ✭✭✭✭Mellor


    At c.73kg and 6ft I'd keep putting on mass befire I start worrying about cutting fat.
    Keep eating and lifting heavy


  • Registered Users, Registered Users 2 Posts: 2,297 ✭✭✭Ri_Nollaig


    What you were you told is basically right. They are conflicting goals, either eat more to get more muscle [while lifting heavy] or eat less to lose the body fat.

    It is possible [but not easy] to gain muscle and still lose weight at least for awhile but you would need to be very strict on your diet and definitely not following the "see food" dieting approach which sounds like you were going for.

    Have you been following any particular program up till now?
    Check out http://simplesciencefitness.com/#anaerobic-training, it lists some good beginner programs that might help you like starting strength, stronglifts 5x5, etc.

    Given you height/current weight I would say it would be best to continue eating a surplus, perhaps not as much as you were previously eating while following one of those workout programs. What you eat is also very important, you want to try and target a macro ratio of about 40:40:20 of carbs/protein/fats, maybe increase protein more in your case. You want a calorie surplus but from good sources! Plenty of meat/fish/eggs etc. If you have been struggling to gain weight then just drink more milk.

    As for the 6 pack, well its all about getting a low body fat percentage. Cardio will help in adding to you net calories burnt in a day but its really down to just eating less. You would want to calculate you calories correctly and aim for about 400-500 less a day on average to try and limit any muscle loss. You would still want the same amount of protein/fat you were getting, make the reduction from the carbs.

    Enter your details here http://scoobysworkshop.com/calorie-calculator/ and just keep an eye on it. Use myfitnesspal as a food log. Check out leangains as well, might work for you. But for now, just continue on your bulk and enjoy it :)


  • Registered Users, Registered Users 2 Posts: 22 KTS2014


    Thanks for the replies! Very interesting stuff there. Had a quick look at the programmes on that wesite, looks good. My programme at the moment is weights 3 days a week.
    Leg Curl
    Leg Press
    and Calf Machine
    then dunbell incline bench press, shoulder press ,bicep curl and tricep dips and pulldown machine all 3 x 10 sets. Finshed with 10 minute core work out and a 500m swim.

    If im going down the road of bulking for the next few months should I stick to this or maybe change it up a bit?


  • Registered Users, Registered Users 2 Posts: 2,297 ✭✭✭Ri_Nollaig


    You should definitely be include some of the compound lifts in your workout. Squat, bench, deadlift
    Have a look at the Ice cream fitness 5x5 program http://www.muscleandstrength.com/workouts/jason-blaha-ice-cream-fitness-5x5-novice-workout.


  • Registered Users, Registered Users 2 Posts: 22 KTS2014


    Great stuff thanks for that!


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