Hello.
I am currently
5 Feet 11 inches tall
153 LBS
20% Body fat
I would like to be
170 LBS
7% body fat.
Do I need to bulk first? Then cut the fat?
What are the benefits of using Casein Protein before bed?
What should I be eating?
How much cardio should I do?
What should I be lifting?
Is occam's protocol a good starting point?
Any suggestions would be greatly appreciated.
|
-
11-26-2012, 12:02 PM #1
153lbs to 170lbs My Transformation.
-
11-26-2012, 12:07 PM #2
-
11-26-2012, 12:27 PM #3
If you re a beginner you don`t really need to bulk or cut
Just make sure you`re lifting hard and that you`re eating good food (Protein and good carbs). Since your body is not used to excercise you ll build muscle and loose fat at the same time
Casein before bed keeps you in an anabolic (muscle-building) state during your sleep because it digest very slowly
You should be eating:
1-Protein - beef, chicken, turkey, tuna, salmon (or any other fish) eggs, protein shakes
2-Carbs: rice, oats, pasta, whole bread, yams, patatoes etc
3-Legumes and veggies: beans, lentils, peas, broccoli, spinach etc
4-fruit: apples, oranges, bananas etc
5-good fats: Omega-3, almonds, olive oil etc
Eat protein in every single meal
Eat carbs in most of your meals. You will need them especially if you re trying to add mass
Eat veggies when you are not eating cabs
Use fruits as snacks along with your with your protein shakes
You should do cardio no more than 4 times a week
You should lift around 3 times a week, firstly on a full body routine then after a month or so you might want to do a split routine
-
01-01-2013, 07:31 PM #4
Ok, it has been over a month now and I have not gained a pound. I have been following "occam's Protocol" from the 4 hour body, and eating the following:
(8 am )- 4 egg whites with one whole egg for flavor, 2 pieces of bacon, Cup of spinach, pinto beans
(10 am) - Whey Protein Shake
(1 pm) - Salad with chicken breast
(3 pm) Quest Bar
(5 pm) Chicken sausage
(7 pm) Chicken breast with Broccoli and black beans
( 15 minutes before bed) Casein Protein
I have also been taking an Optimen multi vitamin,
In my opinion, the problem here must be the workout and not the diet. Any tips?
As always, your input is greatly appreciated
-
-
01-01-2013, 07:37 PM #5
-
01-01-2013, 07:44 PM #6
-
01-01-2013, 07:46 PM #7
-
01-01-2013, 07:49 PM #8
-
-
01-01-2013, 07:56 PM #9
-
01-01-2013, 07:57 PM #10
Wow we're basically the same measurements and have the same weight goal in mind! Goodluck with your goal man. I've found that eating around 3 big meals (breakfast, lunch, and dinner) with 3 small meals in between helps a lot. And also taking cytogainer pre and post workout helps a lot.
Right now I'm just bulking but still lifting heavy with less reps.
-
01-01-2013, 08:03 PM #11
Egg whites are a waste of time ... should be eating the whole egg. 4 strips of bacon > 2 strips of bacon. Vary the diet more -- chicken, chicken, chicken is dull, dull, dull. Not enough dietary fat in that menu. Make friends w/ peanut butter. Eat a cheeseburger. Have some pizza. Visit the Nutrition forum.
Most of all, visit the Nutrition forum.
-
01-01-2013, 08:10 PM #12
-
-
01-01-2013, 08:14 PM #13
- Join Date: Jul 2011
- Location: Omaha, Nebraska, United States
- Age: 42
- Posts: 1,384
- Rep Power: 504
If your nit gaining weight your not eating enough... but it seems you figured that out
On the other hand with your stats I wouldn't be trying to gain weight but lose weight.
Your workout also blows, which is not helping matters. If you had a decent workout you would have seen some noticable results in your first month of training, even without a change in bw.
-
01-01-2013, 08:17 PM #14
-
01-01-2013, 08:21 PM #15
-
01-02-2013, 08:59 PM #16
Ok so I tried the allpro sticky workout as follows:
Squats
Bench Presses
Bent-Over Rows
Overhead Barbell Presses
Stiff-Legged Deadlifts
Barbell Curls
Calf Raises
4 sets of 8 reps on everything.... and it was too much. Do you think I would still see benefits if I split this workout in half?
Also, he mentions to do abs and cardio on the off days, can anyone recommend a good ab workout?
-
-
01-02-2013, 10:05 PM #17
Two of the 4 sets are warmup sets. Do the program EXACTLY as its layed out and eat according to your goals and you WILL succeed. If you arent making progress, you are doing something wrong. Dont veer off and do your own thing. These programs are written by trained professionals with more years of experience than ive been alive. They are proven and do work if done correctly. Good luck with your 2013 goals!
I rep back :) (measly reps)
Goals: SIZE
Bench: 295lbs
Squat: 450lbs
Deadlift: 500lbs
*Doesn't look like I lift but I actually lift crew*
*Misc and Workout Programs forum crew*
-
01-02-2013, 10:09 PM #18
I agree with this to a certain extent! I guess im just one to like to eat a lot of healthy foods and maybe one cheat meal a day. The healthy foods for some reason make me feel more energized! But I guess if it takes a beginner two cheeseburgers and 4 slices of pizza a day to hit their calorie intake, then so be it!
I rep back :) (measly reps)
Goals: SIZE
Bench: 295lbs
Squat: 450lbs
Deadlift: 500lbs
*Doesn't look like I lift but I actually lift crew*
*Misc and Workout Programs forum crew*
-
01-02-2013, 10:12 PM #19
-
01-02-2013, 10:20 PM #20
No not at all. 14 of the 28 sets are warmup sets. At like 25% and 50% of your working weight if I remember right. Ive personally never done all pros but people who have done it that I know of arent even in the gym an hour. Read every detail of the workout before you do it.
I rep back :) (measly reps)
Goals: SIZE
Bench: 295lbs
Squat: 450lbs
Deadlift: 500lbs
*Doesn't look like I lift but I actually lift crew*
*Misc and Workout Programs forum crew*
-
-
01-03-2013, 03:59 AM #21
-
01-03-2013, 07:38 AM #22
-
01-03-2013, 07:44 AM #23
-
01-03-2013, 08:46 AM #24
I had a similar problem when I first started counting my macros, reaching my numbers on protein and fat but being way short on calories. Here are a few things I tried to get those extra calories. You could add a few slices of cheese to all that chicken you're eating. Cook up a large batch of brown rice or whole wheat pasta at the beginning of the week and you'll have it for sides for your meals. A quick PB&J sandwich is a good option. Also consider drinking calories too. A glass of milk can give you extra calories too.
Good luck!"Hey, do you know where the weight room is?"
"I can't give up. I've got to try. I can do it! I'm no wimp, I'm a Jerk!"
-
-
01-04-2013, 04:03 PM #25
I am trying to follow the allpro workout to the T... the thing is I am ****ing dead half way through, and I literally only had like 20lbs on the bar. I know most of you are laughing right now, but I am just getting started. Is it more important to do all of the exercises in one day? Should I just do the exercises with the bar itself until I can do more weight? The bar at my gym is heavier than any I have seen before.
-
01-04-2013, 04:21 PM #26
-
01-04-2013, 04:34 PM #27
Find a reasonable weight no matter how low it is that allows you to complete the exercises. Your body is most likely getting used to the new muscle groups being exposed in different ways. It'll take maybe a month before your weight starts increasing rapidly since you're a beginner like me. Just get your form down first before letting the weight distract you.
-
01-04-2013, 06:24 PM #28
Who cares what anyone else thinks about YOUR starting weights? We all have to start somewhere, the best route is to think long term, get diet in check and weigh or portion everything for 3 months so you can then gauge how much you are actually getting macros wise.
As to being gassed on AP your endurance is crap and thats what is lagging. When things get tough think long term not short term. Get your macros in check, get 8 hours of sleep and if the weight is too heavy start with just the bar. Make sure you have your form in check as when the weights get heavy you will have get an injury. Stretch and foam roll alot. When DOMS kick in keep lifting, it is actually the only thing that helps especially with the med/light days.
How did you figure out form on squats, bench row etc..?This forum is great! Wish I found it years ago.....
-
-
01-04-2013, 06:41 PM #29
- Join Date: Dec 2012
- Location: Pennsylvania, United States
- Posts: 1,364
- Rep Power: 6155
-
01-04-2013, 07:06 PM #30
You'll adapt. We assume you've made the calorie correction, but you've been kinda weak for awhile - changes won't happen overnight. Just keep pushing, you'll adapt sooner than ya think. Most importantly, don't split up the exercise list. If it really becomes necessary, you can skip warmups on the later sets (suggested by the program author). If it satisfies your curiousity, weigh the bar on a scale -- should be 45lbs.
Similar Threads
-
Mikhail's Journal
By md3sign in forum Workout JournalsReplies: 25Last Post: 09-11-2009, 09:39 PM
Bookmarks