need help shifting gears (to leaning out)

brushymountain · 02-07-2009, 05:51 PM

Well, I seem to be in a "constant" bulking rut :P. I go to the gym with intentions of doing cardio, drop sets and such to start leaning out. But when I get to the gym and after doing warm up sets; I always seem to go back to lifting heavy and trying to make progress that way. I have been doing most of my chest and tri workouts on Hammer Strength machines with some dumbbell sets thrown in here and there. On back and Bi days, I hit the cable pull down for 6-8 sets with different attachments, lying T-bar row, and other hammer strength back machines, with dumbbell rows and hammer curls. I've been going since mid November and have put almost 2 1/2 inches on my chest and lost almost 2 inches on my waist. I've gained 5 lbs over what I started at, 240lbs now, but would like to get to around 215 -220 leaned out. I'm in the gym for over an hour, with no problems with it, i enjoy it. my diet has been fairly clean until just this week (feel off for a bit, yet still good compared to "old me"). as far as squats and real heavy leg presses, I just am afraid to do, I have a bulging L4/L5 disc, doc said I might have to have surgery if it gets worse. But I have not been having problems for the last 2 months, I just dont want to push it yet.
Is there any advice you "Gurus" can give to help me get to where I need to be. heck take a look at my progress pics, "criticize" me on what I need to focus on. I'm a NooB, guide me oh noble ones LOL. I do need a focused game plan, and will take any advice I can get. thanks all

LyingSac · 02-07-2009, 06:05 PM

i started dropsets on the first of Feb. also loaded some creatine.The creatine allows me to get a couple of more reps more than usual,plus that and the drop set really tore my ass up.....anyway you know drop sets work go ahead and do'em....hell i'll team up with you if you want since i'm gonna be doing them from now till June.I'm at 250 can't lose weight recentlly but i'm getting strong as hell.I will hit 212 by June come hell or high water....you in?

brushymountain · 02-07-2009, 07:23 PM

"Im in it, to win it" I think i am just spinning my wheels sometimes. but I'm with you on the challenge. june is my birth month, so hell yeah. I just got to learn a lot of the "RIGHT" ways to go about this.

Rally Dog · 02-07-2009, 07:41 PM

I guess 'leaning-out' has a lot more to do with your diet then what type of weight training your doing. Post your diet:

LyingSac · 02-07-2009, 07:47 PM

reading all the threads out here that seems to be the concensus.Diet and cardio...but back in the day drop sets for the extra reps carved out many a physique along with diet and cardio.

brushymountain · 02-07-2009, 11:22 PM

Quote:

Originally Posted by Rally Dog

I guess 'leaning-out' has a lot more to do with your diet then what type of weight training your doing. Post your diet:

mostly tuna, steel cut oats (which I guess I need to stop for now), peanut butter, eggs eggs and more eggs. protein shake after workout. then a sub @ work. and lean deli meats, canned spinach, green beans, steamed rice in the afternoon. I am a bachelor and only grocery shop for myself. Just got rid of a girlfriend about 2 months ago (she was the jealous type, didn't want me going to the gym LOL). I think I need to really look at portion control though. I am still eating like a horse, and trying to eat every 2 hours. which I can do @ work. I was also eating when I was not even hungry. Like I said, I have the "bulk cycle" down HAHA (3000 good calories, is still 3000 calories though). I just need to learn how to switch gears into the dreaded "cuts", and how to go about it the smart way. I really would like to be @ 215 by June, without losing too much muscle. I've been trying the slow cardio, but it is not zapping the weight off, but I've not lost muscle from it either. I've been doing 270lbs for working sets 10-12 reps for 2 sets, then doing 340lbs 3 reps, then dropping back to 270lbs til failure on the "hammer strength" decline, and wide chest. I'm no where near as strong on incline, but it is what I start with first. I've came a long way since November. But I know I got a much further way to go. my main goal is to be in better shape at 40, than I was at 25 in the military. I got a full year and a half to get there. So I dont expect to get there overnight. Im not an optimist or a pessimist, I am a realist :P. So you all can straight shoot me if you see I am doing something wrong, or need to improve somewhere. you will not hurt my feelings. just call it like you see it. and thanks for all the help you all give. Really

Baldiewonkanobi · 02-08-2009, 06:40 AM

Remember its the mirror not the scale. Muscle weighs a lot more than fat. I have been lifting as heavy these days as I did 20 years ago while on a modified Atkins diet. In 60 days I have turned from the worlds second pregnant man into Bodybuilder. V taper, flat belly, veins showing, leg definition, etc. The scale showed an initial 20 pound drop and now its up 5...yet the mirror says i'm leaner.

Why the white rice? Simple carbs that turn into triglyserides (blood fat). Mix waxie maize for carbs into one of your whey protein drinks. Be sure that P nutt butter is natural...no sugar.

Be patient and continue to lift heavy. Upping reps and shorter rest periods will aid in fat burning.

Baldie

EnigmaPower · 02-08-2009, 06:45 AM

Quote:

Originally Posted by Baldiewonkanobi

Simple carbs that turn into triglyserides (blood fat).

Fat has the TGL head Baldie.

Baldiewonkanobi · 02-08-2009, 07:01 AM

Brushy...I took a shortcut on the conversion of simple and medium carbs into fat. The pancreas squirts insulin into the blood stream to convert sugars into glucogen (amongst other functions). What glycogen you do not store in the liver for future use or use (burn) for current use gets stored on the body as fat.

Brushy and Baldie (I use a BIC or Rite Aid throw aways when on sale) do not have the time to work out twice a day or do slow cardio adinfanausium so we must watch our simple and medium carb intake while at the same time get just enough for sanity, shovels full of protein for muscle and "good" fats (Flax seed and/or fish) for overall health.

Right?

Rally Dog · 02-08-2009, 07:13 AM

To be honest when I cut I actually try and lift heavier weights vs. lighter and more reps. It helps maintains muscle else you lose it. Generally speaking ?big muscles - big weights?.

You'll have to find some type of consistent diet that works for you. Everybody is a little different so you may need to tweak things a bit. On a day-to-to basis here is what I do:

Breakfast:
1 severing whey protein in water. 1 cup whole-oats with shaved almonds and spenda

mid-morning snack:
? cup cottage mixed with berries and spenda

Lunch:
Turkey-wrap or chicken sandwich

mid-afternoon snack:
? cup cottage mixed with berries and spenda

Supper:
6-8 oz lean protein (chicken, turkey, steak, fish, etc) w/ Vegetable

Before bed:
Low-carb Casein protein shake in water.

Workouts:
1 serving whey prior to and 1 serving whey post-workout ? Usually in skim milk unless cutting.
Do cardio after weights. When I do cardio I usually only do about 30min and I don?t do every workout.

Whether I ?cut? or ?bulk? I generally don?t stray from that diet the only thing that changes is the actual amounts. Generally when I bulk ? I bulk up to about 10% - 12% bf.

brushymountain · 02-08-2009, 10:32 AM

I'd love to be able to eat cottage cheese, I just cant get it past my mouth without gagging. same with sour cream and buttermilk. I used to love them all when I was a kid (10 - 15 yrs old). but something in my body switched and I cant stand the taste nor the smell now. strange I know, but I cant eat it. I've tossed 2 tubs of cottage cheese in the past 2 months trying to intake it. thanks for the great replies all.

Rally Dog · 02-08-2009, 03:12 PM

Quote:

Originally Posted by brushymountain

I'd love to be able to eat cottage cheese, I just cant get it past my mouth without gagging. same with sour cream and buttermilk. I used to love them all when I was a kid (10 - 15 yrs old). but something in my body switched and I cant stand the taste nor the smell now. strange I know, but I cant eat it. I've tossed 2 tubs of cottage cheese in the past 2 months trying to intake it. thanks for the great replies all.

Adding the berries and splenda do a ton for the taste. Else egg-whites or caesin type protein would be suitable alternatives. You'll need a protein source that absorbs more slowly then whey.