Ok experts, what should I do?

[johninnj]

First off I just found the site and joined up, so Hello to everyone. Now this is my situation....

Im trying to train for strength and overall muscle buildingI have a gym membership and have for the passed two years.

Im on a 5 day workout schedule and due to time restraints as well as weekend obligations it looks like this....

Day 1 ... chest/tri's
day 2....back/bi's...some cardio
day 3.... shoulders/tri's
day 4....legs bi's....some cardio
day 5.... ab's, cardio and maybe some light chest/back

Im trying once again to build muscle all around as well as strength. I know to build, in addition to workout;s I need to eat. The only supplement Im currently using in BSN's Syntha 6 proteins. Im taking in 4 scoops a day for a total of 88 grams of protein that way. It seems like the more protein I take and the more I eat, the more bloated i feel and the more weight i retain in the midsection.

I don't hold weight anywhere other then in my stomach when I try to really load up on the calories. While my main goal is strength, I DONT WANT TO HAVE A GUT!

Ive made pretty good gains strength wise and currently im flat benching 315. Im not one of the guys to grunt and make noises and be big on max weights, but from wehre I started out this is a huge gain for me.

I'm 5' 11" and 208 pounds and 25 years old. Im solid head to toe but after all this time in the gym, theres no real difference appearance wise other then in my chest/back. No definition at all, lol I dont look like I even workout.

My line of work is also construction, so I started with a bit of natural strength i guess. And im sure it affects how I should properly train and eat.

What suggestions diet wise or workout wise or in general can you guys suggest? The post seems a bit choppy, but i just dont know how to word it lol so im sorry.

Im just at the point where I think my efforts are getting me nowhere. Id like to see some better gains and better appearance and thus Im asking here.

Thanks for any help!

[brandon2743]

either try
http://www.defrancostraining.com/articles.html

or

monday:back
tuesday:chest
wednesday:legs
thursday: arms/abs
friday:shoulders/traps

[cj11]

Thats cool man I do construction to.I don't see how anyone can be fat doing construction and going to the gym everyday, I'm not saying you are, everyone is different I guess. Post what you eat in a day and go from there, also, are you sure your training as hard as you should be ?

[brnt4ner]

It only takes a muscle group 48 hours to recover...you should be hitting those big muscle groups 3 times a week, avoid isolation type exercises they are a waste of time if you're trying to cut body fat.

[Fifty+]

Originally Posted by johninnj

First off I just found the site and joined up, so Hello to everyone. Now this is my situation....

Im trying to train for strength and overall muscle buildingI have a gym membership and have for the passed two years.

Im on a 5 day workout schedule and due to time restraints as well as weekend obligations it looks like this....

Day 1 ... chest/tri's
day 2....back/bi's...some cardio
day 3.... shoulders/tri's
day 4....legs bi's....some cardio
day 5.... ab's, cardio and maybe some light chest/back

Im trying once again to build muscle all around as well as strength. I know to build, in addition to workout;s I need to eat. The only supplement Im currently using in BSN's Syntha 6 proteins. Im taking in 4 scoops a day for a total of 88 grams of protein that way. It seems like the more protein I take and the more I eat, the more bloated i feel and the more weight i retain in the midsection.

I don't hold weight anywhere other then in my stomach when I try to really load up on the calories. While my main goal is strength, I DONT WANT TO HAVE A GUT!

Ive made pretty good gains strength wise and currently im flat benching 315. Im not one of the guys to grunt and make noises and be big on max weights, but from wehre I started out this is a huge gain for me.

I'm 5' 11" and 208 pounds and 25 years old. Im solid head to toe but after all this time in the gym, theres no real difference appearance wise other then in my chest/back. No definition at all, lol I dont look like I even workout.

My line of work is also construction, so I started with a bit of natural strength i guess. And im sure it affects how I should properly train and eat.

What suggestions diet wise or workout wise or in general can you guys suggest? The post seems a bit choppy, but i just dont know how to word it lol so im sorry.

Im just at the point where I think my efforts are getting me nowhere. Id like to see some better gains and better appearance and thus Im asking here.

Thanks for any help!

What have you accomplished in the last two years? Wht the five day split? Have you researched any of the strength programs? Your workout is scheduled to work your upper body three days in a row, hit legs and biceps again and then come back and hit your upper body again. How do you have the exercises scheduled (deads, squats etc.)?

[johninnj]

Originally Posted by brnt4ner

It only takes a muscle group 48 hours to recover...you should be hitting those big muscle groups 3 times a week, avoid isolation type exercises they are a waste of time if you're trying to cut body fat.

So then on a monday to friday schedule.... How would you suggest pairing muscle groups up and how many exercises per group would you suggest??

[wrecking_ball]

Originally Posted by johninnj

First off I just found the site and joined up, so Hello to everyone. Now this is my situation....

Im trying to train for strength and overall muscle buildingI have a gym membership and have for the passed two years.

Im on a 5 day workout schedule and due to time restraints as well as weekend obligations it looks like this....

Day 1 ... chest/tri's
day 2....back/bi's...some cardio
day 3.... shoulders/tri's
day 4....legs bi's....some cardio
day 5.... ab's, cardio and maybe some light chest/back

Whens the last time you switched up your routine? Its always good to shock the body and it definitly helps stimulate better results in strength/growth. If you are gonna stick to this routine I'd go something more like this :

Day 1 ...Chest/tri's
day 2....Back/bi's...some cardio
day 3....Legs
day 4....Shoulders/tri's
day 5....Ab's, cardio

Originally Posted by johninnj

Im trying once again to build muscle all around as well as strength. I know to build, in addition to workout;s I need to eat. The only supplement Im currently using in BSN's Syntha 6 proteins. Im taking in 4 scoops a day for a total of 88 grams of protein that way. It seems like the more protein I take and the more I eat, the more bloated i feel and the more weight i retain in the midsection.

I don't hold weight anywhere other then in my stomach when I try to really load up on the calories. While my main goal is strength, I DONT WANT TO HAVE A GUT!

Change up your protein man, Syntha-6 is a casein based protein. The idea is its slower dissolving but of course then it sits in your stomach a bit longer. When I take Syntha-6 I tend to get a bloated stomach for hours. I stopped taking this stuff because of that myself and switched to a whey protein (I use optimal nutritions pro complex) which ive felt 100x better and gotten better results.
Unfortunatly about the gut eatting is sometimes the only real way to break a plateau! You may try to read up on nutrition and dieting around here and get yourself on a good clean as you can get it bulk for a few months, if its clean enough you'll avoid that gut!

Originally Posted by johninnj

Ive made pretty good gains strength wise and currently im flat benching 315. Im not one of the guys to grunt and make noises and be big on max weights, but from wehre I started out this is a huge gain for me.

I'm 5' 11" and 208 pounds and 25 years old. Im solid head to toe but after all this time in the gym, theres no real difference appearance wise other then in my chest/back. No definition at all, lol I dont look like I even workout.

What suggestions diet wise or workout wise or in general can you guys suggest? The post seems a bit choppy, but i just dont know how to word it lol so im sorry.

Im just at the point where I think my efforts are getting me nowhere. Id like to see some better gains and better appearance and thus Im asking here.

Hey man, 315 is a great flat bench so your doing something in there right for sure. You should start keeping logs, record your workouts and take pictures / measurements every couple months. Our bodies change so subtly sometimes its hard to keep track of, I bet you'll suprise and motivate yourself simultaneously keeping good notes and records man!

Good luck, see ya around!

[Grizadams07]

You should be more organized.. hes an example of what you can do if you want to start hitting your compounds more frequently

Monday: Chest/Shoulders/Tris
Tuesday:Legs/Back/Bis
Wednesday: Off.. if u want to lose wait then cardio
Thursday: Repeat Monday, different workouts
Friday: Repeat Tuesday, different workouts

You have only abs down one day, they should be done every day, so I dont include them. Do them even on off days if you can fit it in.

[wsh1979]

I can't really be too sure because I didn't see a picture but based on what you said, particularly the 315lb bench and your description of yourself as being solid, that you probably already have a good muscle foundation. Based on your first post you seem to be unhappy with the visual results. I would say loosing body fat particularly would help you look stronger and more defined. If you focus more on body fat for a while, however, it may slow muscle gain but you can focus on muscle gain again after you reach a look that you are happy with. I'm not saying you should stop weight training but just make caloric burn a priority in both diet and exercise. A lot of people try to lose fat and gain muscle at the same time and maybe some version of that is possible but it is not the most efficient way to do either.

[wrecking_ball]

Originally Posted by wsh1979

I can't really be too sure because I didn't see a picture but based on what you said, particularly the 315lb bench and your description of yourself as being solid, that you probably already have a good muscle foundation. Based on your first post you seem to be unhappy with the visual results. I would say loosing body fat particularly would help you look stronger and more defined. If you focus more on body fat for a while, however, it may slow muscle gain but you can focus on muscle gain again after you reach a look that you are happy with. I'm not saying you should stop weight training but just make caloric burn a priority in both diet and exercise. A lot of people try to lose fat and gain muscle at the same time and maybe some version of that is possible but it is not the most efficient way to do either.

This is an awesome point.

[johninnj]

Originally Posted by wsh1979

I can't really be too sure because I didn't see a picture but based on what you said, particularly the 315lb bench and your description of yourself as being solid, that you probably already have a good muscle foundation. Based on your first post you seem to be unhappy with the visual results. I would say loosing body fat particularly would help you look stronger and more defined. If you focus more on body fat for a while, however, it may slow muscle gain but you can focus on muscle gain again after you reach a look that you are happy with. I'm not saying you should stop weight training but just make caloric burn a priority in both diet and exercise. A lot of people try to lose fat and gain muscle at the same time and maybe some version of that is possible but it is not the most efficient way to do either.

So then perhaps in addition to changing proteins once i burn through what i have...

I should switch it up to look something like this???

Day 1: chest/back/abs

Day 2: arms/legs/cardio

Day 3: shoulders/abs

Day 4: chest/back/cardio

Day 5: arms/legs/shoulder

Then saturday/sunday as rest days???

Any other inoput is gretly appreciated. Any thoughts on specific ways to really tighten up the mid section??? Again, its strong just not visible?

And another area that i'd like to build on more would be my traps/ shoulder to help bring some form of "appearance".

Thanks again guys

[johninnj]

Also after readingm through the thread again about the protein... Would taking a syntha 6 protein which is slow release in the morning before going to work (construction), and then switching to a pure whey protein for post workout make sense?

Time release throughout the day for when im doing manual labor and then a faster acting for post workout???

Every time i leave the thread I have something else to ask, lol.

[Fifty+]

Originally Posted by johninnj

Also after readingm through the thread again about the protein... Would taking a syntha 6 protein which is slow release in the morning before going to work (construction), and then switching to a pure whey protein for post workout make sense?

Time release throughout the day for when im doing manual labor and then a faster acting for post workout???

Every time i leave the thread I have something else to ask, lol.

The idea is to maintain a positive nitrogen balance throughout the day. Eat protein with every meal. You can slow the metabolism of any nutrient by adding healthy fats. And yes, you want to feed your muscles as soon after a workout as possible. Simple carbs to protein ratios of 2:1 to 3:1 post workout.

[wsh1979]

You probably already know that you can't spot reduce; meaning you can't pic an area and focus on losing body fat from that area. That being said you can try to make your abs stronger and bigger to gain definition but at the end of the day it all comes down to body fat. So if your worried about your midsection than consider doing cardio more times per week if you have time.

Originally Posted by johninnj

So then perhaps in addition to changing proteins once i burn through what i have...

I should switch it up to look something like this???

Day 1: chest/back/abs

Day 2: arms/legs/cardio

Day 3: shoulders/abs

Day 4: chest/back/cardio

Day 5: arms/legs/shoulder

Then saturday/sunday as rest days???

Any other inoput is gretly appreciated. Any thoughts on specific ways to really tighten up the mid section??? Again, its strong just not visible?

And another area that i'd like to build on more would be my traps/ shoulder to help bring some form of "appearance".

Thanks again guys

[johninnj]

Originally Posted by wsh1979

You probably already know that you can't spot reduce; meaning you can't pic an area and focus on losing body fat from that area. That being said you can try to make your abs stronger and bigger to gain definition but at the end of the day it all comes down to body fat. So if your worried about your midsection than consider doing cardio more times per week if you have time.

Yes Im well aware of not being able to reduce fat in one area only. Moreso, I meant were there any specific exercises for abs that you find work better then others. Say for obliques or top/bottom etc etc...

I know it wont be the same for everyone, but Im curious as to what others are doing for abs/shoulders

[wrecking_ball]

Hey Johninnj,
Should you take a whey protein post workout? Definitly, you want to feed your muscles as soon as possible after your workout. Make sure you have some kind of solid meal afterwards with some carbs in it as well.

As far as abs shoulders I will give you a quick run down of my typical aim when I do shoulders (although it varies every workout what exercises I do my goals/guidelines are always the same).

Anterior deltoid focus - (front + power)
Shoulder Press x12 x10 x8 (inclined some to hit my upper chest, personal weakness)
Incline Bench x12 x10 x8

Medial deltoid focus - (sides)
Medial DB Raises x12 x10 x8
Cable Medial Raises x12 x12

Posterior deltoid focus - (rear)
Bent DB Flies x12 x12 x12

What works for some may not work for others but I'll hit something like that often. Focusing hard and heavy with compound movements on my shoulders hitting the anterior/medial delts then focusing more on isolating the medial and posterior delts with shorter rests.

[johninnj]

Originally Posted by wrecking_ball

Hey Johninnj,
Should you take a whey protein post workout? Definitly, you want to feed your muscles as soon as possible after your workout. Make sure you have some kind of solid meal afterwards with some carbs in it as well.

As far as abs shoulders I will give you a quick run down of my typical aim when I do shoulders (although it varies every workout what exercises I do my goals/guidelines are always the same).

Anterior deltoid focus - (front + power)
Shoulder Press x12 x10 x8 (inclined some to hit my upper chest, personal weakness)
Incline Bench x12 x10 x8

Medial deltoid focus - (sides)
Medial DB Raises x12 x10 x8
Cable Medial Raises x12 x12

Posterior deltoid focus - (rear)
Bent DB Flies x12 x12 x12

What works for some may not work for others but I'll hit something like that often. Focusing hard and heavy with compound movements on my shoulders hitting the anterior/medial delts then focusing more on isolating the medial and posterior delts with shorter rests.

Thanks! I never though really to give bent DB flies. Thats a very weak spot (back of my shoulder)

[wrecking_ball]

No problem man, just remember to keep it light and focus form and control when your hitting the rear delts!

[johninnj]

Originally Posted by wrecking_ball

No problem man, just remember to keep it light and focus form and control when your hitting the rear delts!

Thanks again! More info in a day on this site then in 2 years of going at it alone