Welcome aboard! Feel free to post up any specific questions here so you can get going on your goals!
THE YOUNG ATHLETE THREAD
Thanks for your reply.
My main doubt is what approach should I take while training (I've read and heard so many things that I really got lost in the way) considering I've been obese for about 14 years.
My ultimate goal would be to lose those extra fat deposits I have left in my body while keeping and/or building muscle in order to eliminate the flabbiness in my body. I'm aware that loose skin may be another problem afterwards, but I wanted to try all the methods available before thinking on surgery.
My main doubt is what approach should I take while training (I've read and heard so many things that I really got lost in the way) considering I've been obese for about 14 years.
My ultimate goal would be to lose those extra fat deposits I have left in my body while keeping and/or building muscle in order to eliminate the flabbiness in my body. I'm aware that loose skin may be another problem afterwards, but I wanted to try all the methods available before thinking on surgery.
Honestly, trial and error is going to be your best way to decide what works. You're right, there are a lot of different approaches, and not every one works best for everybody. My suggestion would to be to get linked up with a trainer/nutritionist. Someone you really trust and someone who will take you under your wing and guide you.
ON/ABB Athlete
www.optimumnutrition.com
www.americanbodybuilding.com
www.premierfitnessrockford.com
www.optimumnutrition.com
www.americanbodybuilding.com
www.premierfitnessrockford.com
Yup, I approached a trainer and I am now sticking to a diet having now calculated my macronutrients and keeping my rest-periods between supersets as low as I can in order to burn that stubborn fata and keep my heart rate going. At end I'm trying to burn around 250 calories with cardio.
Hi Danny
how are you, wish you in good condition always.
may I ask your suggestion please, for fat burning program, which one do you think is better :
1. cardio/running in treadmill after weight training? the same day training or
2. cardio/running in treadmill alone in the morning before breakfast? I mean like this, today I do weight training and cardio will be tomorrow.
I usually do home gym weight training around 3 or 4 times in a week
thank you very much, I really appreciate your post thread.
how are you, wish you in good condition always.
may I ask your suggestion please, for fat burning program, which one do you think is better :
1. cardio/running in treadmill after weight training? the same day training or
2. cardio/running in treadmill alone in the morning before breakfast? I mean like this, today I do weight training and cardio will be tomorrow.
I usually do home gym weight training around 3 or 4 times in a week
thank you very much, I really appreciate your post thread.
Strength and Healthy
in iron we train and trust
in iron we train and trust
Hi Sandy!
Your question is an ongoing debate. Some people feel that cardio is best done in the morning, first thing on an empty stomach since your glycogen stores are depleted. Others feel that it doesn't really matter and sometimes a few meals in you are good for added energy.
My opinion? Do what works for you. I have all my clients do it first thing in the morning and thats what works for me. I also like having my cardio done and over with. Personally, I would have no energy after lifting to do it.
There is evidence to back both claims so it can be individual. Whether or not you do it on training days doesn't matter since you'll likely have to do it on a training day if you're doing cardio +2 days per week. I say try both ideas and see what works for you both mentally and physically.
Your question is an ongoing debate. Some people feel that cardio is best done in the morning, first thing on an empty stomach since your glycogen stores are depleted. Others feel that it doesn't really matter and sometimes a few meals in you are good for added energy.
My opinion? Do what works for you. I have all my clients do it first thing in the morning and thats what works for me. I also like having my cardio done and over with. Personally, I would have no energy after lifting to do it.
There is evidence to back both claims so it can be individual. Whether or not you do it on training days doesn't matter since you'll likely have to do it on a training day if you're doing cardio +2 days per week. I say try both ideas and see what works for you both mentally and physically.
ON/ABB Athlete
www.optimumnutrition.com
www.americanbodybuilding.com
www.premierfitnessrockford.com
www.optimumnutrition.com
www.americanbodybuilding.com
www.premierfitnessrockford.com
Thank you very much Danny for your post reply, I will just try both ideas and track my progress result.
Regards
Sandy
Regards
Sandy
Strength and Healthy
in iron we train and trust
in iron we train and trust
Hey guys, I am a teenager who is new to this site and wanted to get a few tips. I am trying to gain lean muscle mass (not bulk) and keep my BF % low. I worked pretty hard to get it to about 6-7% and I don't want to waste that hard work by bulking up.
-I am not much of a bodybuilder but more of an MMA fighter who strength trains and follows many bodybuilding principles.
-Can some of you pros tell me if this meal plan is good for lean muscle building but staying at my leanness? This is an example meal plan of mine:
Meal 1: Pre-Training Breakfast
1/2 cup rolled oats
1 apple
1 scoop ON 100% gold standard whey
cinnamon to taste
Stevia & green tea
Meal 2: Post Training Shake
1 scoop ON Hydrowhey
2 cups strawberries
Meal 3: Lunch (about an hour after my shake)
3/4 cup brown rice
2 cups of spinach
4oz tuna spiced up w/ crushed red pepper flakes
Meal 4: Afternoon Snack/Meal
1 scoop ON 100% gold standard whey
1 scoop Amazing Grass greens powder
15 Almonds
Meal 5: Dinner
6oz tilapia baked (seasoned w/ lemon & black pepper)
1/2 an avocado
1 green bell pepper chopped
2 cups kale greens spiced w/ garlic powder
Meal 6: Late Meal
1 scoop ON casein
1 TBSP almond butter
(mixed together like pudding :D)
(My macros are aimed to be 40P/35C/25F)
-I am not much of a bodybuilder but more of an MMA fighter who strength trains and follows many bodybuilding principles.
-Can some of you pros tell me if this meal plan is good for lean muscle building but staying at my leanness? This is an example meal plan of mine:
Meal 1: Pre-Training Breakfast
1/2 cup rolled oats
1 apple
1 scoop ON 100% gold standard whey
cinnamon to taste
Stevia & green tea
Meal 2: Post Training Shake
1 scoop ON Hydrowhey
2 cups strawberries
Meal 3: Lunch (about an hour after my shake)
3/4 cup brown rice
2 cups of spinach
4oz tuna spiced up w/ crushed red pepper flakes
Meal 4: Afternoon Snack/Meal
1 scoop ON 100% gold standard whey
1 scoop Amazing Grass greens powder
15 Almonds
Meal 5: Dinner
6oz tilapia baked (seasoned w/ lemon & black pepper)
1/2 an avocado
1 green bell pepper chopped
2 cups kale greens spiced w/ garlic powder
Meal 6: Late Meal
1 scoop ON casein
1 TBSP almond butter
(mixed together like pudding :D)
(My macros are aimed to be 40P/35C/25F)
I think your diet is great for lean mass gaining! It all comes down to calories in vs. calories out. If you're eating just a little under what you need for the day, you'll lose weight, the reverse being true if you're above. I like to do mostly whole food with my meal plans and supplement with additional shakes but it looks like you have a pretty good grasp on things.
Great job!
Great job!
ON/ABB Athlete
www.optimumnutrition.com
www.americanbodybuilding.com
www.premierfitnessrockford.com
www.optimumnutrition.com
www.americanbodybuilding.com
www.premierfitnessrockford.com
Hey,
I started lifting 3 months ago and at the time i weighed 58 kgs. Now i weigh 68 kgs and a large part of it is in my stomach and butt. Although it doesnt look that way i know my body well enough to figure it out. I workout in the mornings at 6 am as i have to be at work by 9. I have pre and post workout shakes but havent experimented much with them. Just the whey protein and milk mix. After breakfast i dont at all before lunch. Maybe 2 cups of coffee before lunch. Lunch is big. Lot of carbs. In india, we eat a lot of white rice and I am no different. Lunch is at about 1-2 pm and then i dont much til dinner which is at 8:3o at night. I know there are improvements that can be made. Just need to pointed in the right direction.
Peace,
Vid
I started lifting 3 months ago and at the time i weighed 58 kgs. Now i weigh 68 kgs and a large part of it is in my stomach and butt. Although it doesnt look that way i know my body well enough to figure it out. I workout in the mornings at 6 am as i have to be at work by 9. I have pre and post workout shakes but havent experimented much with them. Just the whey protein and milk mix. After breakfast i dont at all before lunch. Maybe 2 cups of coffee before lunch. Lunch is big. Lot of carbs. In india, we eat a lot of white rice and I am no different. Lunch is at about 1-2 pm and then i dont much til dinner which is at 8:3o at night. I know there are improvements that can be made. Just need to pointed in the right direction.
Peace,
Vid
Vid-
You'll find a lot of great articles on here that may help you out and put you in the right direction. The first thing anybody is going to say is you seem to be not eating enough. Most people will advocate 5-6 meals daily and you seem to be doing 3. I would spread your calories out. White rice is fine but don't forget fiber like oats, wheats, etc. Eat quality fats like nuts, avocados, etc. Keep your protein around 1 gram per pound of body weight.
I would also suggest visiting another one of ON's sites, True Strength
Lot's of great info. on there!
You'll find a lot of great articles on here that may help you out and put you in the right direction. The first thing anybody is going to say is you seem to be not eating enough. Most people will advocate 5-6 meals daily and you seem to be doing 3. I would spread your calories out. White rice is fine but don't forget fiber like oats, wheats, etc. Eat quality fats like nuts, avocados, etc. Keep your protein around 1 gram per pound of body weight.
I would also suggest visiting another one of ON's sites, True Strength
Lot's of great info. on there!
ON/ABB Athlete
www.optimumnutrition.com
www.americanbodybuilding.com
www.premierfitnessrockford.com
www.optimumnutrition.com
www.americanbodybuilding.com
www.premierfitnessrockford.com
AM Cardio...
I love doing AM Cardio on an empty stomach especially after the holiday season. Its March and I'm still trying to lose about 5lbs around my mid-section. My question is what supplements should I take before my AM cardio session?
I love doing AM Cardio on an empty stomach especially after the holiday season. Its March and I'm still trying to lose about 5lbs around my mid-section. My question is what supplements should I take before my AM cardio session?
Most people just do it strictly on an empty stomach but sometimes added BCAA's are a good choice.
ON/ABB Athlete
www.optimumnutrition.com
www.americanbodybuilding.com
www.premierfitnessrockford.com
www.optimumnutrition.com
www.americanbodybuilding.com
www.premierfitnessrockford.com
I'm a graduate student. In college it was difficult to train/eat properly, all while learning what it means to be a bodybuilder (still learning). But now, as a graduate student, time management is absolutely crucial. I also have a blog that deals with intellectual aspects of bodybuilding, because I noticed a certain discrimination against, and/or conceptualization of, bodybuilding athletes. Awesome post idea.
